Welcome to our upper body strength workout! Today, we’ll target your arms, shoulders, chest, and back. Grab your dumbbells, and let’s get started!

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This Full Body workout will have you workout out all of your muscles in one session. Try to implement this workout 2-3 times a week!

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Remember the days when going to the gym was a regular occurrence? Those were fun, right? You know what wasn’t fun? Waiting for people to finish with the equipment you needed to use to complete your workout. There’s one piece of equipment that put an end to all of that waiting: the kettlebell. 

For the average home gym, the kettlebell is the perfect piece of workout equipment. There’s no need for benches, elaborate dumbbell sets, plates, barbells, pulley systems, or squat racks. The kettlebell is perfect for full body circuits that tone the major muscle groups. 

While the exercises in this article will help tone your entire body, it’s important to accompany them with a clean diet. Eating the right foods will take your body to the next level, just like the following exercises. 

#1: The Kettlebell Swing

If there’s one exercise to know how to do with a kettlebell, it’s this one. It works the core, glutes, legs, shoulders, abs, and back. Start with your feet shoulder-width apart and hold the kettlebell with both hands between your legs. Hinge at the hips and bend your knees slightly. In one powerful motion, press your weight into your heels and swing the weight upwards to shoulder height, thrusting with the pelvis. Don’t lift the weight with your shoulders. Drop it back down and repeat this swinging motion, engaging the glutes throughout. The motion of this exercise is mainly driven by the glutes as you thrust forward, so keep that in mind. 

#2: Goblet Squat

Stand with your feet hip-distance apart and point your toes slightly outward. Invert the kettlebell so that the bulbous part is facing up. Grab the handle with both hands and hold it close to your chest like a goblet. Squat down and engage your lower abdomen to protect your lower back. Squeeze your glutes and drive through your heels to return to the starting position. 

#3: Kettlebell Push Press

This is an explosive move that helps to tone the traps, triceps, and deltoids. It also works to build core stability. Stand with your feet hip-distance apart and hold the kettlebell in your right hand at chest height. Hold your left arm out to the side or keep it down and relaxed by your side. Lift your chest, keep your back straight, and lower into a subtle squat, but only a couple inches before exploding upward, extending your right arm above your head. Your right bicep should be by your ear. Finish your reps and then repeat on the other side. 

#4: Russian Twist

It’s all about the abs and obliques with this exercise! Take a seat, no literally, please take a seat on your buttocks to start the exercise. Sit with your knees bent and your feet pressed into the floor in front on you. Hold the kettlebell with both hands by your right hip. Contract your abs as you twist toward the other side, bringing the weight with you. Try to tap the kettlebell on the floor each time you twist. 

#5: Bent Over Row

When engaging in this exercise, proper posture and form is key because you don’t want to injure your back. Stand in a lunge position with your right leg out in front and bend your right knee slightly. Keep your chest up and back straight as you lean forward at an angle to be in line with your back leg. Hold the kettlebell in your left hand and pull it back, drawing a line with your elbow as the guide. Your upper arm should be in line with your back, engaging your back to hold the weight. Return to the starting position in a controlled manner; you don’t want to release the weight. Repeat on the other side once you finish your reps. 

#6: Kettlebell Offset Squat

Stand with your feet shoulder-width apart and hold the kettlebell in a rack position with your right hand at shoulder-height. Extend your left arm out in front of you and lower into a squat, engaging your glutes and core. While down in the squat, make sure that your back is straight and that your knees don’t extend beyond your toes. Drive through your heels to return to the starting position. Finish the reps and then repeat with the other hand holding the kettlebell. 

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From the days of the quarantine-15 to the fabled holiday weight gain, it’s safe to say that this year and last year were not kind to your waistline. In times of stress, many people resort to food for comfort. Are we right or are we right? It’s too easy to find comfort in food, especially when holiday treats and sweets attack you from all angles. 

The holiday season is fast-paced, what with shopping, end of the year projects, travel, and coordinating with family. Even though the holidays involve a lot of family time, functions, gatherings, parties, and more, it’s still important to carve out a portion of your day for physical activity. If you don’t feel safe heading to the gym or it’s too cold to exercise at an outdoor gym or outside, engage in the following exercises that you can do no matter where you spend the holidays. 

Push-Ups

You can do push-ups anywhere, no matter if you’re in a basement, on top of a mountain, or in your grandma’s living room. The push-up is a great upper body workout that engages your chest, shoulders, triceps, and core muscles. Start in a plank position with your legs extended back and your hands on the ground directly beneath your shoulders. Engage your pectorals and shoulders and lower your body down until it’s hovering above the ground. Press back up to the starting position, keeping your body in a straight line the entire time. Complete three sets of 8-10 reps. 

Side-Ups

These are wonderful for the obliques, which don’t receive the attention they should. Lie down on your right side, stacking your left leg on top of your right. Place your right forearm on the ground perpendicular to your body. In one motion, press up into a side plank position, squeezing your right oblique, hip, glute, and shoulder all at once. Hold at the top for a split second and then lower yourself back down. Complete three sets of 10 reps per side. 

Bodyweight Squats

Whether you need to break up your at-home work life or work off some extra holiday sweets that you put away, squats are the answer. Start by standing with your feet shoulder-width apart. Keep your back straight as you squat down until your thighs are parallel to the ground. Make sure your knees don’t extend over your toes, engage your glutes, and drive through your heels as you return to the starting position. Complete three sets of 10 reps per side. 

Shoulder Taps

This takes the plank to another level! The most important thing to remember is to engage your core to prevent rocking from side to side. Start in a plank position and widen your feet so that they are shoulder-width apart. Keep your core engaged to stabilize your body as you bring your right hand to your left shoulder to tap it. Return it to the ground and then repeat with your left hand to your right shoulder. Complete three sets that last 20 seconds each. 

Lunges

This is the final workout that will propel you through the holiday season. It’s a great exercise because it engages your leg muscles, glutes, and core. Start in a standing position with your feet hip-distance apart. Step your right foot forward and plant your foot on the ground. Bend your legs and make sure that your right knee doesn’t extend beyond your toes. Your left knee should kiss the ground. Don’t bounce off your left knee because that increases risk of knee injury. Squeeze your right quadriceps and glutes as you press back to the starting position. Repeat on the other leg. Complete three sets of 8-10 reps per leg. 

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Gyms have been closed for a while and nobody knows when they will reopen. Since we aren’t about the “holding our breaths until things happen” life, we think it’s paramount to maintain physical fitness during the pandemic. Now more than ever, we have to try our best to keep our bodies as healthy as possible. That means eating the right foods that provide essential nutrients and exercising on a regular basis.

YOU DON’T NEED A GYM OR GYM EQUIPMENT TO EXERCISE. We apologize if you read that with an aggressive tone; we just wanted to get that point across. In fact, there are many gyms, including Planet Fitness and Crunch Fitness, which offer paid workout programs through their apps. If you don’t want to pay for workouts, apps like Pelaton, Nike Training Club, and Pocket Yoga offer free tutorials and circuits. What if you don’t want to any of those things we just mentioned? That’s perfectly acceptable, but you have to find ways to keep your blood flowing.

Delivery dates for non-essential items like kettlebells, dumbbells, and resistance bands are being delayed, so we decided to provide you with a series of full body workouts that are solely comprised of bodyweight exercises. If you feel like adding weight to these exercises, we are almost positive that you have heavy items collecting dust around the house or garage. A semi-filled pain bucket, a gallon of milk, water bottles, or a suitcase of winter jackets can all be weight replacements and incorporated into your workout routines. We hope you find the following bodyweight circuits helpful, and remember that you should use this time at home to stay in shape. Exercise not only boosts physical health, but it also reduces stress and feelings of anxiety, both of which are extremely common in times like these. Good luck with the workouts!

Full Body Workout #1

Exercises:

• 5-10 burpees
• 8-15 push-ups
• 12-20 dynamic lunge jumps
• 20-30 mountain climbers

Instructions:

• Rest for 30-90 seconds between each exercise and about three minutes between each circuit.
• The amount of reps you do will depend on your level of fitness.
• You can find modifications for the exercises if they are uncomfortable or difficult.
• Do 3-6 rounds of this circuit for a good workout.

Full Body Workout #2

Exercises:

• 10 push-ups
• 20 bodyweight squats
• 10 of each: bent over Ys/Ts
• 10 reverse lunges (per leg)
• 30 second plank
• 10 jumping jacks

Instructions:

• Rest for 60 seconds between each exercise and about three minutes between each circuit.
• You can find modifications for the exercises if they are uncomfortable or difficult.
• Do 3 rounds of this circuit for a good workout.

Full Body Workout #3

Exercises:

• burpees
• push-ups

Instructions:

• This is a ladder workout, meaning that you start out with one rep of each exercise. So you start out with one burpee followed by one push-up.
• After a short rest, you do two burpees and two push-ups, and so on and so forth until you’ve completed about 8-12 sets.
• You should only rest for about 5-60 seconds between sets. 

Full Body Workout #4

Exercises:

• pass through lunges
• globe hops
• shoulder taps
• burpees
• side squat
• army crawl plank

Instructions:

• You will perform each of the exercises for one minute and rest 30 seconds between each exercise.
• The goal is to push yourself to do as many reps as you can when you are doing each exercise.
• Once you complete the circuit, rest for about two to three minutes before going through it one more time.

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After a long day at work, arriving at your house and lounging on the couch in front of the television seems like the most appetizing thing on the planet. You kick your shoes off, relax, and the rest of your night is spent in this same spot, save for the dinner, bathroom, and snack breaks when you peel yourself from the cushiony throne. Then that little voice creeps into your mind and makes you feel guilty for not exercising. Do you ignore that voice and allow yourself to get stuck in the cycle of being a cough potato after work every day?

Every person does not have the luxury or time to go to the gym after work or after dinner. Gym memberships can be pricey, and if gyms are out of the way, people are less likely to motivate themselves to get in their workouts. As many of you know, you don’t need a gym or fancy equipment to exercise. A variety of exercises can be done at home, and you can even do them while watching your favorite show, or during the commercial breaks.

Now, there are few things to consider when you make the decision to exercise while watching TV. If it is a show you care about and it is on a streaming service, you can toss your workout right out the window because you’ll be more likely to end up on the couch binging the show. Before you know it, a couple hours will have passed and you’ll be sitting there wondering why you have workout clothes on. Our advice is to exercise during a show with commercial breaks, so you can burn calories and blast fat away during commercials.

How To Exercise While Watching TV

The average hour-long TV show contains about 15 minutes and 38 seconds of ad time, according to recent Nielsen data. Let’s propose that a lot of people watch three hours of television per night. By engaging in various exercises during the commercials, people will be able to exercise for over 45 minutes. Make sure you have a clear area and the necessary tools (e.g. exercise bands, light free-weights, kettlebells, a yoga mat) to complete your workout.

Lunges

While lunges may not be your best friend, they have been around for quite some time and help to shape your glutes and legs. Lunges aren’t just about working your legs; rather, it is integral to keep your chest up and core engaged. During one commercial break, about two minutes, you should be able to do about 20 lunges per leg. If you want to make it more difficult, hold onto some free-weights.

Squats

Sticking with lower body exercises, squats work to engage your quadriceps and gluteus muscles. You don’t need a barbell with heavy plates on either side for squats to be effective. In a two-minute commercial break, you should be able to do about two sets of 20 squats. When you squat down, sink your weight into your heels and engage your glutes to steadily rise back up. Widen your stance and hold a kettlebell between your legs for added weight.

Jumping Jacks

Incorporating calisthenics into the workout is a great way to burn more calories and increase your heart rate. The unassuming jumping jack is an oldie but a goodie. In fact, one minute of jumping jacks can burn eight calories. Get to jumping during that commercial break!

Burpees

As much as people want to avoid them, burpees are one of the best at-home workouts to engage your major muscle groups. In a two-minute commercial break, you should do burpees for 45 seconds, rest for 30 seconds, and then finish strong for the remaining 45 seconds. Do as many as you can do during your allotted time.

Chair/Bench Dips

Make sure you get your hands on a sturdy chair or bench, one that will not slide or tip when you put your weight on one side. This is a great exercise to engage your triceps and pectoral muscles. Place the chair in front of the TV and begin by sitting on the edge of the chair with your hands on the edge of the chair, just outside your hips. With your feet flat on the floor, slide off the edge and begin. Complete two reps of 10-15 dips in each commercial break.

Planks

Planks seem simple, but they actually work many muscle groups when you do them properly. A proper plank should have your body in an upward push-up position, with your hands directly underneath your shoulders. A more difficult modification would be to rest your weight on your forearms. During a commercial break, hold a plank for 30 seconds and then rest for 30 seconds. Repeat this once more.

Crunches

Let’s keep toning those abdominal muscles by continuing with crunches. Lay flat on your back and complete two sets of 10-20 reps, depending on your level of fitness. Remember that you should not be pulling your head up with your hands. Engage your core and use those muscles to lift your head off the ground.

Glute Raises

Yes, this is another simple exercise, but it also yields great results, especially for your glutes and core. This exercise can benefit those with lower back pain, and holding the “up” position can help to strengthen the glute muscles while elongating the lower spine. Do two sets of 10 reps during one commercial break.

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