If you are looking for a way to break into strength training, but you're intimidated by equipment, or you don't have easy access to lots of equipment, look no further. Below, you'll find a total body strength training program to help you get started, with a resistance band as your only piece of equipment. You can find resistance bands at any big box stores, and they generally sell for anywhere between $5-15, depending what you pick up. It doesn't have to be fancy, and it goes a long way in building an exercise program.

If you would like any help establishing form or finding modifications, please contact me at ext. 2137 to schedule an appointment.

If you've been in the fitness room at Avionics in the last couple of weeks, you may have noticed some new equipment. We recently purchased two kettlebells, which happen to be my favorite piece of exercise equipment. So what are they, and how can you build them in to your workout?

We have two adjustable-weight kettlebells, which cover the following weights: 14, 17, 20, 24, 28, 32 & 36 lbs.

Why They're Great

Many kettlebell exercises are compound exercises, meaning they recruit multiple muscle groups for one movement. The benefit you see with compound exercises is that you end up with an efficient and explosive workout. Additionally, because of the dynamic movement, you end up engaging your core to stabilize yourself, without actively targeting your abdominals. So, built in core work without feeling like core work.

How to Use Them

Here are a couple of great resources to give you examples of how you can incorporate kettlebells into a well-rounded workout.

Neghar Fonooni's Kettlebell Quickie
Great Beginner Kettlebell Workout

Try It Out

If you're going to try any kettlebell exercise, the kettlebell swing is the one. With just one move you’re working your glutes, quads, abs, lats, grip, and shoulders, all while burning a ton of fat. This move is a good example of how kettlebell training is different from other modalities; rather than doing separate cardio, strength, and mobility workouts, kettlebell training combines them, allowing you to build muscle and simultaneously burn body fat.




If you're trying this move for the first time, be sure to do it without weight, in front of a mirror, until you are comfortable that you've achieved proper form. If you would like help mastering the kettlebell swing, any other kettlebell exercises, or if you would like a specific workout designed for you, call Lauren Almdale at extension 2137.