Winter is approaching and many of us want to retreat, hibernate, and comfort ourselves with delicious food. This can and should happen, but of course in moderation.

Don't use the changing season as an excuse to not exercise. Here are a few great tools that will help you maintain your active lifestyle in the comfort of your own home so there really is NO EXCUSE to not SWEAT. For optimum results, exercises should be paired with a good nutrition program. If you need guidance or just a change in your routine, JOIN THE TBW CLUB TODAY.


These bands are perfect for standing or seated upper (shoulder press/raises, bicep curls, triceps extensions, rows, etc) and lower (overhead squats, donkey kicks) body workouts without heavy weights. The resistance challenges your muscles beyond your own body weight, which stimulates muscle growth.


The closed loop is great for lower body workouts: squats, lateral squats, standing kick backs, donkey kicks, lying hip abductions, russian twists, etc.


This weight allows you to incorporate cardio and strength training all into one session. For a great leg workout try supersetting swings with goblet squats using a kettlebell.


Pull ups are a great complex upper body workout engaging multiple muscle groups (biceps, deltoids, shoulders, back) at once. You can also use the bar to do hanging core workouts by extended leg raises, knee ups, or a controlled jog. If you can't do a pull up, use a closed loop resistance for assistance and work your way off it.


Having a soft surface allows you to do a many exercises that require the support of the floor. From stretching to core to upper and lower body workouts.

FITNESS: 6 Effective Kettlebell Exercises

Build strength and efficiently work the muscles in the legs, shoulders, and lower back by exercising with the squat cast-iron weights.

The Routine

Want an exercise regimen with ironclad results? Pick up this cannonball-like weight. The handle lets you swing it, so you can rev up your heart rate while challenging multiple muscle groups. Research shows that using a kettlebell can burn 40 to 50 percent more calories (!) than a typical strength-training session.

Move 1: Swing

(A) Begin with your feet hip distance apart, both hands on the handle.

(B) Bend your knees and hinge from your hips to swing the kettlebell between your legs.

(C) Straighten your legs and swing the kettlebell to chin height. Repeat for 90 seconds, creating momentum in the swing. (Let your gluteals and hamstrings, not your shoulders, do the work.)

Move 2: Clean to Rack

(A) Begin with your feet hip distance apart. Hold the top of the handle with your right hand, palm facing you. Squat and lower the kettlebell below your knees.

(B) In one motion, stand and curl the kettlebell to your chest, allowing the weight to rotate toward your right. This is “rack” position. Lower and repeat for 30 seconds, then switch sides.

Move 3: Push Press

(A) Begin in rack position, with the bell in your right hand. Place your left hand on top of your right.

(B) Lower into a squat, bending your knees to 90 degrees.

(C) Straighten your legs and press your right arm overhead, releasing your left hand from the bell; rotate your wrist to turn your palm forward. Return to rack position. Repeat for 30 seconds, then switch sides.

Move 4: Chop Lunge

(A) Begin in rack position, with the bell in your right hand. Place your left hand on top of your right.

(B) In one motion, step your left leg forward into a lunge, twist to the left, and lower the kettlebell to your left hip. As you step back, bring the bell to the starting position. Repeat for 30 seconds, then switch sides.

Move 5: Lateral Lunge and Biceps Curl

(A) Stand with your feet together. Hold the kettlebell with your right hand, arm down at your side, palm facing you.

(B) Step your left leg to the side in a lunge as you hinge forward and lower the kettlebell to shin height.

(C) Curl the kettlebell up, keeping your wrist straight. Lower the kettlebell back down, then step your left leg back to the starting position. Repeat for 30 seconds, then switch sides (right leg lunging and left arm curling).

Move 6: Halo

(A) Begin with your feet hip distance apart. Grab the kettlebell with the weight facing up, hands on both sides of the handle. Hold it at chest height.

(B) Lift the kettlebell to the right side of your face and slowly circle it behind your head to the left side (C). Repeat for 60 seconds, continuously alternating directions.