Finding Fitness: A fantastic four-part workout

Hey, everyone! Welcome back to another edition of “Finding Fitness” and how you can make little changes that lead to big differences.

I was working with my wife recently on some quick exercises she could do daily that can lead to a good calorie burn. It consists of four basic movements and can be done with household items and weights alike. She found them easy to learn and felt good after the workout.

To begin, we started with weighted goblet or front squats. It’s important to start with the weight hugged close to your chest. This will prevent you from slipping too far forward or backward on your descent.

Next, stand a little more than shoulder-width apart with your toes slightly pointed out. Start squatting and bending at the knees until your thighs are at least parallel with the floor. If you can, try to get a little deeper. Then push yourself back up to the starting position and squeeze your glutes at the top. Follow this movement with some kettle bell swings.

I wrote about this movement in previous articles, but it is important that you keep your back straight and have your lower back work like a hinge. Let the weight swing between your legs and then push it back out and forward by squeezing your lower back and glutes. The weight should swing like a pendulum between your legs and up toward the ceiling.

Following this exercise, take the weight into two hands and perform some bicep curls. Keeping your legs about shoulder-width apart and core engaged, slowly bring the weight up and to your chest, bending at your elbows only.

Finally, finish the session with some two-handed floor presses.

Laying on your back and arching your lower back up and squeezing your shoulder blades together, press the weight up and toward the ceiling. You should feel the work in your chest the most and somewhat in your lats. This will help strengthen your shoulders, chest and back a bit. The movement should start on your chest and move upward, trying to keep your elbows at about a 45-degree angle throughout.

I like to move through the movements one after another. This way, the muscle groups get some rest and you can hit each set nice and refreshed. Of course, you will want to follow up the workout with some water. And, if you’re up for it, why not try out some whey protein? This will aid in muscle recovery and synthesis while also keeping you full. 

This combination is a great way to get started in a healthy weight training routine. Start by doing four sets of 8-10 reps, increasing weight as you feel stronger. After some time, investigate into some more intense programs. There are so many variations and techniques to test out. 

Big announcement

I was nominated for Mr. Health & Fitness in Muscle & Fitness magazine. If you are able, please vote for me at featured.muscleandfitness.com/2021/evan-tyler. With the winnings, I would love to start a community fitness coalition and further my knowledge in health and fitness.

Thank you, everyone! Never give up!