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Fitness Workout

We all know that regular exercise is beneficial to our health. However, with so many options and seemingly limitless information available, it's easy to become overwhelmed by what works. But don't worry. We have your back (and body).

Check out these 10 exercises for ultimate fitness. Combine them in a routine for a workout that is simple but effective, and will keep you in shape for the rest of your life.

You should notice improvements in your muscular strength, endurance, and balance after 30 days, though you can do them as little as twice a week.

Why these 5 exercises will rock your body

One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics.

1. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.

  1. Start by standing with your feet shoulder-width apart and arms down at your sides.

  2. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.

  3. Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.

  4. Complete 10 reps for 3 sets.

2. Pushups

Drop and give me 20! Pushups are one of the most basic, yet effective, body weight moves you can perform because of the number of muscles that are recruited to perform them.

  1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.

  2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.

  3. Complete 3 sets of as many reps as possible.

If you can’t quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

  1. Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.

  2. Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.

  3. Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.

  4. Complete 3 sets of 20 reps.

4. Standing overhead dumbbell presses

Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, but it also engages your upper back and core.

Equipment: 10-pound dumbbells

  1. Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.

  2. Bracing your core, begin to push up until your arms are fully extended above your head. Keep your head and neck stationary.

  3. After a brief pause, bend your elbows and lower the weight back down until your triceps muscle is parallel to the floor again.

  4. Complete 3 sets of 12 reps.

5. Dumbbell rows

Not only will these make your back look killer in that dress, but dumbbell rows are also another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.

Equipment: 10-pound dumbbells

  1. Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.

  2. Bend forward at the waist so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.

  3. Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your chest.

  4. Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets.

7 Most Effective Fit Workout

  • Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. 

  • Interval training.

  • Squats.

  • Lunges.

  • Push-ups.

  • Abdominal Crunches.

  • Bent-over Row.

Women Fitness

Myth #1: Strength Training Will Cause a Woman to Get Bulky

Reality: Strength training will not give a woman bulky, masculine muscles unless she takes testosterone supplements and consumes far more calories than she burns.

Women's bodies naturally produce a small amount of testosterone, but only about 10% of what a man's body produces, and not in the quantities required to grow that big. Strength training, on the other hand, tones and strengthens muscles while also increasing metabolism. Your muscles may have more definition, but there will be no additional bulk.

Furthermore, studies have shown that training with heavier weights may help you lose weight. In postmenopausal women, strength training also increases bone density and prevents muscle loss. Start lifting weights now and you could improve your health and mobility in the future.

Myth #2: Running Is Better Than Walking

Reality: Running and walking use the same muscle groups and have similar health benefits. The main difference is the intensity of the workout; walking requires more time to expend the same amount of energy as running.

Walking may be easier to do if you are transitioning from a sedentary to an active lifestyle because it will gradually and steadily improve your cardio fitness. Walking is also a lower-impact activity than running, so it is gentler on your joints, which is especially beneficial for older or heavier people.

While walking takes longer to achieve the same results as running, keep in mind that you can divide that time into shorter, more frequent walks.

Myth #3: Exercise Machines Are Better Than Free Weights

Reality: Most exercise machines are designed with men's bodies in mind, making it more difficult for women to find the proper alignment while using them. They also tend to target very specific muscle groups while seated, which burns fewer calories.

Instead of using exercise machines, try free weights, resistance bands, and bodyweight exercises for strength training. You can benefit from greater flexibility as a result of the variety of options, which will not only allow you to select the best equipment for your workout, but will also keep your fitness time more varied and mobile for maximum effect.

Myth #4: Exercising Certain Muscles Burns Fat in That Target Area

Reality: Targeted exercise will not help you burn fat in specific areas of your body. Although exercising specific muscle groups helps tone and strengthen those muscles, fat burns at a constant rate throughout the body.

While targeted workouts will not burn fat in those areas on their own, toning the muscles in those areas will begin to show more definition as your workout routine reduces your overall body fat. So, keep going to the targeted fat-burning classes at the gym, but don't expect to see results in just one area of your body.

Myth #5: You Shouldn’t Eat Right After a Workout

Reality: After a workout, your body requires nutrients to heal and strengthen itself, so don't deprive yourself.

Have a small, healthy snack within 15 to 60 minutes of finishing a workout. Make sure it contains protein and carbohydrates, but make sure they are of the good variety, not just sugar! This will provide your body with the energy it requires to make your workout work for you.

Most importantly, remember to hydrate before, during, and after exercise. This prevents dehydration and aids in the transport of oxygen and nutrients throughout the body, resulting in improved performance and recovery.

Types of Workouts

  • Endurance Training. Endurance exercise, also known as aerobic exercise, helps develop stamina. ...

  • Strength Training. Strength training, also known as resistance training, causes contractions of the muscles via external resistance. ...

  • Static Stretching.

Different Types of Workout

  • Brisk walking or jogging.

  • Yard work (mowing, raking)

  • Dancing.

  • Swimming.

  • Biking.

  • Climbing stairs or hills.

  • Playing tennis or basketball.

Most people concentrate on one type of exercise or activity and believe they are doing enough. According to research, it is critical to get all four types of exercise: endurance, strength, balance, and flexibility. 

Each has its own set of advantages. Doing one type can improve your ability to do the others, and variety helps to reduce boredom and injury risk. You can find activities that suit your fitness level and needs no matter your age!

The Takeaway

According to experts, there is no such thing as exercise magic: you get out of it what you put in. That doesn't mean you have to exercise for hours every day. It simply means that you must work smarter.

Experts agree, however, that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are appropriate for a wide range of fitness levels, or aid in calorie burn.