OLD SCHOOL STRENGTH 

These are great to do in the morning to get you up and rolling.  You can also do any or all of these anytime you feel like you need to get some blood flowing throughout the day. 

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This is a total body strength circuit that can be done with either 1 or 2 kettlebells or dumbbells.  If you have a variety of weights to choose from, you can select the appropriate weights for each exercise.  If you have a limited number of weights, thats okay.  If a weigth is either too heavy or too light for a given exercise, just increase or decrease the number of repetitions accordingly.  Each individual exercise should be challenging, but doable.

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Any of these dynamic stretches can be used as warm-ups prior to exercise, or just to address any tight areas in the legs or hips.  Remember, these are not meant to be static stretches; you are stretching the muscles through a comfortable range of motion to help increase muscle elasticity and joint mobility.  You can do the entire routine, or just pick the exercises that are appropriate for you. 

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These are a few simple exercises to mobilize your spine and back muscles.  You can add these to your warm up before exercise or running, upon waking in the morning, or after you've been sitting for an extended period of time.  If you aren't doing as much weight training as normal at this time, I highly recommend trying to do some of these back mobility exercises a few times/week to help keep your back from becoming too tight when you return to weight lifting. 

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This is a body weight leg circuit you can do without any equipment. 

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This is a body weight leg circuit that focuses mainly on single leg exercises. This will challenge your muscles and your balance as well.

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This routine is great for a functional lower body workout.  It will challenge your muscles and work your hip and hamstring stabilization and mobility

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