[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 will provide endless benefits, and it is NEVER too late to start!

Focus: Upper Body Strength

Complete 5 rounds of the listed number of reps for each exercise. 


10 x Dumbbell 

Bicep Curls 

Stand with feet shoulder width apart and a natural bend at the knee. Hold DBs with palms facing out. Use bicep muscle to curl DB toward shoulder.


10 x Dumbbell Tricep Extensions 

Stand with one foot slightly behind the other, like a “kickstand.” Hold one DB with both hands. Carefully lift DB overhead with elbows bent and biceps staying close to ears. Extend DB straight overhead until elbows are locked out and arms are fully extended overhead.


10 x Dumbbell Front to Lateral Raises 

Stand with feet shoulder width apart and a natural bend at the knee. Hold DBs with palms facing down. With straight arms, extend DBs to front, stopping at shoulder height. Slowly lower back down. Keeping arms straight, extend DBs out to your sides laterally, stopping at shoulder height. That is one rep. ::

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

Photography by AB-Photography.us LLC

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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