Fitness 101: simple workouts to do at home

The Social
Personal trainer and fitness expert Nadia Cordick demonstrates this simple fitness routine that anyone can do from the comfort of their own living room using equipment from Walmart!


SALUTATIONS

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What you'll need:
  • Free weights

Directions:
Stand with your feet slightly wider than shoulder width apart. Keep a slight bend in your knee to protect your lower back. Raise the free weights forward and upward until your arms are parallel, then bring your arms back down to touch your thighs. Next, turn your wrist outwards and raise the weights upwards and beside your body until they are over your head. Bring the weights to touch, then release them back down and repeat. 

Targets:
Anterior deltoid (front of the shoulder), rotator cuff and core muscles.


SINGLE ARM FORWARD EXTENSIONS INTO SINGLE ARM SHOULDER PRESS

Exercise2.jpg



What you'll need:
  • Free weights

Directions:
Hold each free weight in a hammer curl position. Extend one arm out in front and away from your body, being sure not to lock the elbow. Then alternate with the other arm. Do this 4 times. Then alternate extending your arms up to the ceiling maintaining the same grip as before. Do this for 4 counts as well, then switch back.

Targets:
Shoulders, biceps, core and back muscles.


RENEGADE ROW PUSH UPS

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What you'll need:
  • Kettlebell

Directions:
Place one kettlebell down on the floor. Come into a push up position, making sure the kettlebell is close to the right side of your body. Lower yourself down into the push up. When you come back up, reach for the kettlebell with your right hand and row it up to the side of your chest. Keep your elbows close to your ribs. Pause, the lower the kettlebell back down and repeat on the left side. 

Targets:
Chest, back and core muscles. Secondary muscle groups working are the shoulders and biceps.


KETTLEBELL CLEAN

Exercise4.jpg



What you'll need:
  • Kettlebell

Directions:
Place the kettlebell on the ground and between your feet. As you bend down, grab the kettlebell and swing it through your legs and then up to your shoulder. The wrist should rotate when the kettlebell comes up to your shoulder.

Targets:
Hamstrings, deltoids, core, shoulders, triceps and quads 
 
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