Want the best bang for your buck?  Do compound exercises.  Compound exercises use multiple joints & muscles at once.   The following list includes compound exercises.  They should be included in your routine on a regular basis.

Squat – or sit to stand

Hip Hinge – Deadlift

Push – Press or Push Up

Pull – Row or Pull Up

Carry – Farmers Walks or other carry

Split Stance – Step Ups (steps) or Lunges (weight shifts)

Single Leg – SL Deadlifts, SL balance etc.

Rotate – often referred to as a twist

Sprint

Jump

Keep in mind that everyone works at their own level.  If you are not a regular lifter, you are going to start at the beginning.  A beginner will want to start by getting out of a chair with no assistance if possible (sit to stand) whereas someone who has been lifting for some time can do a weighted squat in it’s various forms.

A press can be lifting an object up into a high cupboard or on a shelf.  For an experienced lifter, a press is pushing heavy weights overhead.

A bodyweight or weighted lunge may be done or weight shifts for those whose knees bother them when doing lunges.

A runner can literally sprint for a distance.  For the beginner, a sprint may be a short dash or shuffle (safety first!) with your walker.  NEVER take unnecessary risks!  Always set yourself up to be safe & confident.

A jump for one may be a little hop over a line on the floor, for another it could be over a fence!

Do what you can, start where you are & build from there.  Master level 1 before going on to level 2.  And when you get to level 2, still spend some time being a master at level 1.  Regression leads to progression.

I’d like to know what you are interested in learning about.  Please comment below if you’d like to see a specific article on anything fitness related & I will do my best to get it done if it is within my scope of practice.

Disclaimer:  It is my pleasure to answer your questions regarding exercises.  I am not however able to help you if you’ve recently had an injury or surgery & have not yet received your doctors approval to exercise.  You must have the green light to start an exercise program before I can recommend appropriate exercises for you.  I am all about safety first!

Move more to feel better.

Where there’s a will, there’s a way & I can find a way that works well for you
kettlebellkandice@gmail.com