[FIVE ROUNDS] of Fitness
Simple Exercises for Physical Health

Movement is a catalyst for creating positive change in all areas of our lives. Strength training complements ALL the things we do with our bodies. Think about all the times you’ve pulled heavy garbage cans to the curb, carried bags of groceries up the stairs or given piggyback rides to your kids/grandkids. These are all strength-based movements. It is nice to look good, but at the end of the day, we all want to be capable of moving our bodies well so that we can enjoy our lives to the fullest.
Equally as important, are workouts that focus on your heart health—cardio! Incorporating a balanced mix of endurance workouts with strength training movements will provide endless benefits, and it is NEVER too late to start!

Focus: Full Body Burn  Complete five rounds of 8-12 reps of each movement. 

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Photography by AB-Photography.us LLC

1  SINGLE-LEG DEADLIFTS 

Stand on one leg and hinge at the hips, extending the other leg straight behind you. Keep your back straight and reach toward the ground with both hands. Return to the starting position.

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2  BENT OVER ROWS 

Hold a dumbbell (or other weighted object) in each hand, hinge at your hips and slightly bend your knees. Keep your back straight and let the dumbbells hang in front of you. Pull the dumbbells toward your hips, squeezing your shoulder blades together. Lower the dumbbells back to the starting position.

 

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3  BOX JUMPS 

Find a sturdy platform (chair, step). Step or jump onto the platform, landing with soft knees. Step back down and repeat. ::

*If you do not have dumbbells, no problem! You can substitute milk jugs, soup cans, small children or pets—or use your own bodyweight. 

About Author

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Shelly is a health and wellness coach with Blueprint360 Coaching. Her passion is to support women in their continued health.

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