August is Wellness Month: Add Weights to your workout

Weekends are the time that David and I really focus on working out,  usually treadmill and recumbent bike - switching off.   I put an average for 11 and 12 hour days at work,  so many times I just can not mentally or physically work in work-outs during the week.   I'm good on working on the personal pampering,  especially those that I can do in 5 minutes or less  (thank you Jordan Essentials for making it so easy)!    In reading an article from the Houston Chronicle (see Below) it would be easy to work in some weights even for 5 minutes a day (a good starting point for me)  I have weights already so I don't have to run out and buy any  (I'm told full water bottles work great too)

Incorporating free weights, like dumbbells or kettlebells, in your workouts not only can help with overall fitness, it can also improve your core strength, balance and coordination. They are also a relatively inexpensive way to work out at home. Fitness trainer Leo Johnson demonstrates a few exercises that do just that.

See the steps below and in the link to the slideshow

Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart. Bend slightly at the knees, hinging at the hips. Grasp the weight and pull it back between your legs to create momentum. Drive your hips forward and straighten your back to propel the kettlebell up to shoulder height. Let the bell return back between your legs. Repeat 10-12 times for three sets.

Hold a kettlebell in your left hand by your side. Step your left leg behind you, coming into a reverse lunge, and then return to standing. Once standing, lift the kettlebell over your head. Keep a slight bend at the elbow joint. Keep your arm close to your head. Lower your left arm back down to the starting position. Repeat 10 times, then switch sides. Target: quads, shoulders and glutes

Lie down on a mat with your knees bent and feet flat on the floor. Place a kettlebell or dumbbell in one hand overhead. Engage the core and slowly roll up. Repeat 10-12 times on each side. Target: shoulder stabilizer and core