For the beginning of 2015, I will have a series about getting fit.  Each post will be all about getting fit using one piece of equipment.  I realize not everyone can afford a gym membership, not everyone enjoys going to the gym, and not everyone can put in the money that home gyms can cost.  I will review several different pieces of equipment and  I will show exercises for each piece.  Some equipment will be things that can be bought, and some will be things around your home-that cost nothing!

This week I wanted to use an item that everyone should have around the house and that will cost nothing–a chair!

You may be wondering how in the world you can get fit with a chair, but you’ll be shocked that you can work your entire body with a chair and even get in some cardio using it as well!

Here are some ideas of how to get fit using a chair:

Please note, do not use a chair with wheels!

1.  Sit down on the chair and then stand up.  Repeat this for 30 seconds. Take a 10 second break and repeat 2 more times.  You are working your legs and butt!

2.  Sit the chair near a wall to provide stability and perform push ups and tricep dips on the chair.  Get those arms in shape for summer!

3.  Lean back and slightly extend your legs and “run” by alternating knees to your chest.  When each knee comes up, turn opposite shoulder to the knee as well.  This is working your leg and your abs!  Depending on how quickly you do these, you can also raise your heartbeat and get some cardio in your workout!

4.  Stand facing the back of the chair and place your hands on the back of the chair.  Have your legs shoulder width apart and perform squats in this position.  Be sure your knees do not go past your toes!  Once again, you will be working your butt and legs.

5.  Sit chair against a wall to provide stability.  Place your hands on the seat of the chair and extend your legs behind you.  You should be facing the floor and your shoulders should be over your hands.  From this position you can perform mountain climbers.  Simply alternate bringing  in your knees to your stomach.  You can do these as slow or as fast as you want.  You will be working your shoulders, abs, and bringing up your heartbeat for cardio!

NOTE:
I will be providing a video with additional exercises to those people who have signed up for my special fitness email.  Simply sign up  by clicking “.  This special email list will contain posts with extra tips for staying on track with fitness, as well as extra exercises for each piece of equipment that I discuss in the series!

Don’t forget to check out my first post in the series:  

You can definitely get fit with this single piece of equipment!  Stay tuned next week when we discuss getting fit with a resistance band!

For the beginning of 2015, I will have a series about getting fit.  Each post will be all about getting fit using one piece of equipment.  I realize not everyone can afford a gym membership, not everyone enjoys going to the gym, and not everyone can put in the money that home gyms can cost.  I will review several different pieces of equipment and  I will show exercises for each piece.  Some equipment will be things that can be bought, and some will be things around your home-that cost nothing!

For the first post of this series we will be talking about my favorite piece of fitness equipment-
!

Kettlebells are my favorite piece of fitness equipment.  I love them for several reasons!

• They help you complete any type of workout you want; cardiovascular, muscle building, functionality, balance, etc.
• They are portable.  I can take them outside while the kids are playing and get my workout in while watching the boys!
• They are a very proficient fat burner.
• They work on my core and balance, both of which are frequently my focus.
• They help my flat butt disappear and give me a shape in the rear!
• They helped reduce my love handles from pregnancies.

There are some “cons” to kettlebells that should be discussed as well.

• They can be expensive.  I generally try to get mine online and get some great deals, usually $1 a pound or less. With my prime membership, shipping is free!  You can also check 2nd hand sports stores (locally we have Play It Again Sports) that has them for pretty cheap as well.
• They are not adjustable weights.  Meaning, when you get stronger, you’ll have to buy more, thus spending more money. Or if you want to move onto double bell workouts, you’ll need more bells.
• There is a high risk of lower back and shoulder injuries.  Yes, there are injuries for all fitness equipment, but you need to be very careful with your form when using kettlebells.

With the pros and cons out of the way, there are COUNTLESS ways to use a kettlebell and you can use it to focus on every single body part.  Here are some of my most favorite exercises to do with kettlebells and the body parts they work.

• Swings:  Swings are the most common exercise for kettlebells.  Swings will benefit you in many ways and will work on both your strength and cardiovascular fitness.  They help strengthen your lower back, hamstrings, and your butt!  Proper technique is crucial for swings. I have included a video above.
• Squats:  You can perform a variety of squats using kettlebells.  Here are just  a few:-Goblet Squats:  Hold the bell with both hands at your chest and squat away!  The closer you hold the bell to your chest, the less stress you will have on your back.
  –Hanging Squat:  Stand with your feet shoulder length apart and have the bell hanging down the middle. Keep your chest up, back straight, and start squating.
  –Sumo Squat:  Feet are further than shoulder width apart, feet are pointed out. Bell is hanging down the middle and then you squat.
• Deadlifts:  These work the hamstrings, butt, and lower back.
• Shoulder Press: Works the shoulders.
•  Works your shoulders, upper back-see my video .
• Windmill:  Helps develop mobility in shoulders and hips.  Tough and effective move!

There are tons of other kettlebell moves you can perform that will work just about every body part.  I recommend starting with a 10 or 15 lb bell if you are a beginner and be sure to seek a trainers advice or watch many videos to ensure you have proper technique.

You can definitely get fit with this single piece of equipment!  Stay tuned next week when we discuss getting fit with something you all probably have in your home-a chair!