As Mahler informs anyone new to kettlebells, the training will make your physique look better, and it will build mental and physical strength that was thought to be impossible. It is not meant to replace other forms of exercise entirely, but it is effective, and it serves to reinforce the effects of an existing fitness program.

To get an idea of the intensity a kettlebell workout would entail, kettlebells start at 8 lb weights and go up to 105 lb; however, a kettlebell’s off-center weight distribution, and the actions a kettlebell workout entails, requires a certain degree of flexibility. You don’t need to be double-jointed, but it would be best to start with lighter weights until the essential movements are mastered. At the same time, as ballistic tools (combining high speed with resistance), kettlebells help develop flexibility because of the full range of motion demanded of the joints, as well as the full contraction range of muscles.

When you compare kettlebells, free weights, or dumbbells based on weight, strength training with a kettlebell sounds straightforward. The major difference is that good form becomes much more important due to the shape of a kettlebell. For one, its eccentric weight distribution means that you would quickly find yourself using your core muscles more often to complete one motion effectively, which has the indirect effect of building the strength in this region in addition to that of the targeted region, i.e., a more “holistic” workout results.

Based on this difference, it is prudent to use a kettlebell of a manageable weight. Mahler advises kettlebell newcomers to carry out 10-second overhead lockouts with a dumbbell first. This refers to the motion in which the shoulder is set in its socket (packed), the elbow is locked, the arm vertical, and the weight is held somewhat behind the head. If this is not possible, then the appropriate kettlebell should weigh less than the attempted dumbbell weight. If the overhead lockout can be carried out, then a kettlebell of equivalent weight or slightly heavier is suitable.

1. You don’t have a lot of time to work out.
2. You get bored doing the same exercises.
3. You don’t know what exercises to do.
4. You don’t want to go to the gym.

Well, I have four solutions for you!

I’ve put together my top 5 five butt, thigh, and arm-toning exercises in a quick routine that can be done without having to go to the gym.

So all of your problems have been solved…

1. You can do this routine in only 15 minutes.
2. I’ve made it fun! So, no worries about getting bored.
3. You no longer have to wonder what to do.
4. You can do this routine right from home with minimal equipment.

What You’ll Need:
• One pair of dumbbells 5 to 10lbs
• A chair
• A resistance band (light to medium)
• A stability ball (make sure it’s burst resistant)
• A medicine ball 4-6lbs (a dumbbell may be used instead if you don’t have one)
• BOSU ball (optional) * If you’re looking for advanced balance training, this is a great piece of equipment to add you your tool kit!

I recommend investing in some high-quality equipment to train from home. I typically use all of the above-mentioned pieces in my exercise routines—that’s it! No fancy gym equipment needed!

Check out our online store for professional-grade stability balls and bands at affordable prices.

This workout is a circuit routine. So, you’ll perform each exercise for 10 reps back-to-back, then repeat the circuit for a total of three circuits.

Click here to view the embedded video.

Note:
The chop and lift may be performed on the ground as a modification.

This workout is appropriate for intermediate to advanced exercisers. If you want some tips for additional modifications, please leave me a comment on FriendYourBody.com, and I’m be happy to help you!

To your sexy legs and sleek arms,

Melissa Koerner

Out of the bunch, I’ve found Nathan Performance Gear to provide the greatest selection of water bottles designed to be carried during exercise. They’ve managed to come up with five distinct categories for the types of on-the-go water bottles that they offer (this does not include backpack-type carriers). As if that’s not enough, each category then offers a number of different options:

• Speed Series. Belts like the Swift are molded to fit snugly about the waist, and they allow just enough room for a small flask or two, as well as an emergency card. Reflective detail is a bonus safety feature (found on most Nathan hydration carriers).
• Waist Paks. If you’re not in as much of a rush, you can go with the 22-oz. bottle designs to avoid dealing with multiple bottles. The Triangle and the Trek both offer angled bottle hostlers, while the Velocity offers a “horizontal solution” for those who want to be able to access their bottle from both sides.
• Trail Series. These ones are especially designed to eliminate the bounce on rocky terrain. Choose between the 2 or 4 10-oz. flash designs.
• Elite Series. Unique design of the Elite Series allows easy, intuitive removal and replacement of the hydration bottle.
• Handhelds. Handhelds are for athletes who don’t quite want to commit to the belt. The bottle and carrier of the QuickShot weighs a pleasantly puny total of 1.6 ounces. The QuickShot has a cap with a one-way valve that allows for fast flow when you need it. The Thermal Quickshot has an insulating layer that keeps some distance between your hand and the bottle so that your liquids stay cool.

So no matter what type of exercise or what type of intensity, there’s bound to be a hydration “belt” that suits your needs. Summer is just around the corner, and you’ll get the most out of your workout if you stay properly hydrated. Never allow the fear of an uncomfortable carrier keep you from getting the hydration you need.

All you need is a resistance band, stability ball, and medicine ball or free weight. Make sure that you invest in quality equipment to ensure your safety. Check out our online store for affordable, professional grade balls and bands at www.FriendYourBody.com.

This workout consists of four exercises that are each performed for 12-15 repetitions back to back in a circuit. If the Stability Ball Single-Leg Dip is too challenging for you, then perform the exercise placing both feet on the ground.

Click here for the video.

To a firmer butt and stronger core,

Melissa Koerner

But because I find exercise videos to be difficult to get through, I just laced up my running shoes and turned on the latest episode of Revenge. And then I ran, for about an hour, forward and backwards and in place in front of my television. I am sure it looked silly, but no one was looking.

Does running in place or in a circle do anything? Of course. You are moving. It is certainly better exercise than sitting on the sofa. I find if I run in place for too long, I end up with some very sore calves, so I prefer to move around a bit, but if it weren’t for the sore musculature, the exercise is as good as a slow jog outside. But when you have sleeping kids upstairs and a husband away on business, outside isn’t an option.

Running in place won’t get you ready for a race. Even if it is great exercise, running in place will not help you if you plan to run a race. The range of motion is different. You aren’t landing on your feet in the same way. It isn’t the same exercise. While running in place is better than nothing, it isn’t the same as running.

Mix it up. Don’t be surprised to find that running in place is terribly monotonous. You will need to be watching TV or a really great movie. When you start to get bored, and you probably will, try doing jumping jacks, side jumps, grapevines, skips, run down the hall, anything to change direction.

Time yourself. Plan to keep moving for an hour or so. Watch the clock and put on your TV show/movie. Keep moving, be it running, jumping or whatever you find to do for the entire hour. Hopefully you will be able to make it through.

Stretch your calves – Running in place works different muscle groups. Make sure to stretch your calves and other muscles you feel might be strained after your hour is up.

Wear your running shoes – It might be obvious, but put on your running shoes. Your feet will take a pounding, protect them.

For example, if you work out at home most of the time, then you don’t need to own an exercise mat. Typically, exercise mats are used as a clean surface if you work out at a gym and are squeamish about touching surfaces on which others have perspired, even though that has dried or been wiped away.

An exercise mat is also used to cushion a hard floor while providing a nonslip surface, thus it would be useful if your home workout routine includes yoga; however, if your workouts involve stationary exercises, then a towel would suffice. Similarly, carpeted floors would obviate the need for an exercise mat if you do yoga at home.

Another item that typically features in gyms but that might be unnecessary to your own fitness routine is a Swiss ball, also known as a fitness, exercise, or balance ball. A Swiss ball is usually used in physical therapy and to improve balance and/or core strength.

Yet, these activities can also be carried out without a Swiss ball. For example, stationary exercises such as planks build core strength, and all you need is yourself and a floor. You could use a Swiss ball to add variety to a workout routine, but it isn’t necessary. Chances are, you would probably use your exercise ball as an ottoman or footrest.

I have a heart rate monitor, and a confession – I rarely use it. I’m not training for a triathlon, nor am I a marathon/ultra-runner, so precise monitoring of my heart rate is not necessary in that sense. It can be helpful to know what it is (because everyone likes to talk numbers when it comes to exercising these days), but I’m not involved in a finely tuned training program. It is sufficient for me (in my opinion) to run at a pace that precludes a thoughtful conversation.

Like push ups, jumping jacks are a basic form of exercise. They’re easy to do, and they don’t require equipment or much space, but for some reason, you tend not to hear a lot about their usefulness as a cardio exercise outside of school. As far as an aerobic workout goes, 1 jumping jack (or 10) is no problem. The trick is maintaining correct form and keeping your spine straight while doing up to 30 of them in one set.

Continuing with activities more frequently seen in the playground, a jump rope is a good piece of equipment to have for days you don’t want to go out. Boxers certainly make it look easy, but it can be extremely challenging to jump the rope 30 times or for 10 minutes. Newcomers to the activity are advised to start out by jumping the rope with both feet, while those who have built up the coordination and stamina for it can attempt jumping with alternate feet, and/or crossing their arms while jumping the rope.

Remember when kids used to play hopscotch? Me neither. Even so, the hopscotch action is actually a good way to work up a sweat. Rather than hopping the length of a room or for 1 minute on one foot (and back) though, you hop forward with both feet shoulder-width apart and land on one leg, then take another hop forward, but land on both feet. From this position, you hop forward to land with the second leg, taking another forward hop to land on both feet.

For fourteen months I ran, trained, and competed in my all-purpose athletic shoes that were purchased on sale approximately three years ago. This is a no-no according to Web MD’s Clifford Jeng, MD who is a foot and ankle surgeon in Baltimore. Dr. Jeng claims an average pair of running shoes should be replaced after every 350-400 miles of use. Noticing that my distance and time were pretty much at a standstill and not progressing in the way I had hoped (I was adding distance and frequency). I weighed all of the elements involved in my running program. Could it be that my tires needed re-treading or perhaps a brand new set could enhance my performance? Envision the soles on your shoes and how much wear and tear they receive from all of the activity that you impose upon them. That should give you a hint of whether it’s time to make that important decision regarding your feet and their coverings. Is it time to recycle (yes, even your sneakers can be used for something else) your old footwear?

Trust me, owning at least two pairs of sport shoes can build self-confidence and determination. On the very first day of training, I was able to cut almost two minutes from my previous best running time; however, before you go out and purchase a new pair that would be suitable for you, please do a little research first by regarding which activity you will be using these for. Will you be participating in a Zumba class, riding a bike, playing tennis, or walking? Take into consideration durability, comfort, and wear before you go out and purchase that stylish pricey pair. After reading and deciding what would benefit me, I narrowed my choices to five. I carried my list of the different brands and styles; luckily the associate that assisted me was also a runner and helped with my final decision.

When you are ready, make sure you bring your socks that you will be wearing, try on many pairs, walk or even run around in the store, have enough room at the tip (about a thumbs length), and always strive for comfort. Good luck with your choice, have fun when breaking them in, and always remember what Cinderella once said, “The perfect shoes can change your life!”

An unhappy fact about being unhealthy is that family members will have to consider additional expenses such as new, bigger clothes. Indeed, it can be tempting and easy to discontinue fitness efforts when results aren’t quickly tangible; however, continuing with the same habits would mean having to continually buy clothes in increasingly larger sizes. While buying clothing in bulk may keep costs down, there is usually a compromise in clothing durability, which leads to the need to buy replacements and spending even more as a result. Thus, it is simply easier and cheaper to maintain a modest body size.

Food intake is usually one of the aspects of family life where the change is most obvious whenever a family pitches in to be fitter. A family can save money by preparing meals from scratch instead of choosing ready-made alternatives. Not only can you avoid most preservatives and artificial flavorings, cooking at home also allows more control over portion sizes, minimizing the chances of overeating. Additionally, a family that pays attention to what is eaten is simply less inclined to buy junk food, which can be expensive but is nutritionally poor.

Generally, people who don’t exercise regularly are not only more prone to illness, they can take a longer time to recover from one than a fit person does. This may mean having to stay on a longer course of medication, which will also cost more money.

Barring an ill-timed soccer tackle or a fall on a slippery sidewalk, being in good physical shape means that you and your family will spend less time being unwell. If no one has to visit the doctor every time a cold or flu goes around, it results in less money being spent on medical bills and more savings.

One myth is that fit people are simply not fat; therefore, there is no point to a fat person exercising. The truth is that you can achieve a better level of fitness even if you are relatively more “well padded” than the next person. It’s important to differentiate “plain” fitness, which generally helps you live longer, from merely losing weight, because skinny people can be unfit too.

It’s easy to become discouraged when you don’t drop 2 clothing sizes after a month of diligent, constant exercise. In this sense, fitness is similar to a personality, and it’s what’s on the inside, i.e., your levels of low-density lipoprotein (good) cholesterol, that counts more than a 23-inch waistline.

Moreover, the benefits of exercise extend beyond gaining the ability to wear smaller clothes. It also improves your mood, reduces risk of heart disease and diabetes, and naturally helps you sleep better.

Aging is just another part of life, but it doesn’t mean that you will get heavier as you age. Too many people throw in the towel when they hit their late-30’s, succumbing to the misconception that the loss of lean body mass, or muscle, over time means that getting fat is inevitable.

People also become increasingly sedentary as they age due to work and/or social commitments, leading to the “inevitable” metabolic slowdown; however, there is nothing that says you can’t maintain a relatively high basal metabolic rate.

This can be done by maintaining and building on the lean body mass you possess to ensure that you have more muscle, which burns a higher number of calories, than fat. There’s no need to throw yourself into an Olympian body-building routine either, as most people would do quite well by strength training 3 times a week in 40-minute durations.

Lastly, getting regular exercise doesn’t mean that you can pig out at every meal. It’s true that more muscle will result in more calories being used, but you also have to bear in mind that food is fuel, that you should only consume what you need, and that excess fuel will be stored, which means you’d be sabotaging your own fitness goals by having 2 servings of pasta when one would have sufficed.