Exercise is an action, it’s a way to get your body moving and your blood pumping. And with our partnership with Kohl’s we literally want you to get up and #MakeYourMove! Many of us are on the go, and have to make time for fitness (even if that means working out from home instead of the gym). Let’s face it — it’s easier said than done to get up and exercising and the struggle is real! We’ve had an opportunity to connect with many of you on what your fitness “excuses” are and what we found was an eye opener! One of the biggest reason that prevents you from getting your fitness on (other than lacking time and motivation) is guidance! Guidance on what equipment you need and what types of exercises to do to achieve the best results. We’ve had an opportunity to interview fitness and industry professionals and trainers for advice to help you #MakeYourMove and they’re going back to the basics and made it super easy and attainable for you to get started quickly! And although I’m no fitness expert, I’ve learned some great tips and exercises that we hope can help you too!
Equipment to help get you started:
Kettlebells: Buy kettlebells that are heavy enough to provide extra weight to help you lose weight and sculpt your body quicker. Fitness professionals recommend starting with a kettlebell that is 15-lbs to 18-lbs for women. I started with 10-lbs and once I got in the groove of things, moved up to the 15-lb kettlebells.
Dumbbells: Practice working out with very light dumbbells until you’ve mastered proper form for each exercise you’re doing. I started out with 5-lbs because that’s where I felt was the size that provided most challenge early in my fitness routine. Pay attention to how many repetitions you can do with the light dumbbells; if doing 20 or less is a challenge, you’re already close to your ideal weight for that exercise.
Yoga Mat: A good yoga mat can definitely make or break your workout, and is essential for comfort between your feet and the floor, prevents slippage, and provides cushioning for your hips, elbows and knees. It’s a great all around workout piece to have for stretching, floor exercises and yoga. This Empower Yoga Mat from Kohl’s includes a stylish yoga mat carrier that carries the mat and your belongings.
Fitness Ball or Stability Ball: A stability ball is so simple yet so versatile in challenging your body and brain. It offers a wide range of benefits from building pillar strength, improving balance and coordination, activating key muscles and your core, and improves sports performance.
The best thing about these products? You can buy them all at Kohl’s!
No time for the gym? We learned six awesome body sculpting exercises that you can incorporate with your new equipment that will help you tone-up, lose weight, and can be done within 15-minutes. It would be ideal to split the lower body and full body sculpt on different days so you aren’t over exerting yourselves, but definitely a good way to get started!
But first…be sure to stretch and warm-up! This is especially helpful for people with muscle imbalance injuries; such as knee, ankle, back. Ask your Physician before doing any of these workouts (especially if you have any health conditions, questions or injuries). You should always warm-up and cool-down before each workout. This will help prepare the body for exercise and return to a resting state after exercise.
To warm-up, start with:
50 Jumping Jacks
1-Minute of Running in Place
1-Minute of Jump Ropes
LOWER BODY SCULPTING:
Deadlifts w/ Kettlebells (12-Reps):
Stand shoulder-width apart with the kettlebell between your legs. Bend from hips and grab the kettlebell with both hands. Before you lift, your shins should be vertical, your back should be almost parallel with the ground, and your lower back should be flat. Squeeze the handle as hard as you can, pulling your shoulders backward (crushing your armpits). Then lift the kettlebell by pushing through the ground (not by pulling up). Stand tall and squeeze your glutes at the top. On the way down, place the kettlebell at the same exact spot you lifted it from.
Lunges w/ Kettle Bells (12-Reps):
Standing upright with either a kettlebell in each hand at the sides of the body, lunging forward with one leg so the opposite knee almost touches the floor. Drive upwards using the leg that has lunged forward and then repeat movement with the opposite Leg.
Front Squat w/ Dumbbells (12-Reps):
Keep your chest up and out and keep your torso as upright as possible. Your lower back should be naturally arched. Grab and hold a pair of dumbbells so palms are facing out, and rest one of the dumbbell heads on top of each of your shoulder.Brace your abs and lower your body towards the floor by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the standing position. Be sure that you do NOT allow your elbows to drop down as you go into your squat position.
Do 3-sets of all 3-exercises.
FULL BODY SCULPTING:
Stability Ball High Lows (12-Reps):
Grab your stability ball and keep your chest up and your torso upright. Your lower back should be naturally arched. Bend your knees and get low, lowering the ball towards the ground as low as possible without touching the ground. Lift the ball straight up, straightening your knees and stretching your arms over your head with as much control to your core as possible. Repeat.
Start in the push-up position and lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Ball up your palms and make sure they are directly underneath your shoulders. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine. Straighten you body but make sure your neck and spine are aligned. Keep your body as straight as possible, while flexing your abdominal muscles and squeezing your glutes. Hold for 30-seconds and feel the burn!!! Keep your eyes on the floor in front of you and don’t raise your butt.
Calf Raise Tricep Extension w/ Dumbbells:
Stand up with your feet separated about 16-inches apart. Lift your feet with your toes, raising your calves and hold a dumbbell at one end with both palms and raise the dumbbell to an extended position a bit behind your head. Your palms are facing up, supporting the weight on one end of the dumbbell. While keeping your upper arms fixed close to your head, bend your elbows to allow the dumbbell to descend behind your head until your forearms touch your biceps, or as low as you comfortably can. Use your triceps to press the dumbbell upward until your arms reach the extended position straight up, locking out your elbows with a maximal contraction of your triceps.
Do 3-sets of all 3-exercises.
Once you’re done, it’s time to cool down! Walk in place or side to side for 1-minute to return to a resting state and be sure to stretch those muscles out! I like to do a few yoga stretches like the downward dog or child’s pose too.
And there you have it! Hopefully this quick start guide will get you going so you can #MakeYourMove! What exercises do you like to do at home? We’d love to know, so be sure to share the knowledge so we can all try them out too!
This post is sponsored by FitFluential on behalf of Kohl’s.