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PRIME Nitric Oxide Activator

“Any risk factor for cardiovascular disease is associated with the loss of nitric oxide.”
“There may be no disease process where this molecule does not have a protective role.”

The discovery of NITRIC OXIDE revealed the blueprint for obtaining prime cardiovascular health.

Its discovery was recognized with the NOBEL PRIZE IN MEDICINE.


Using the N-O Instant Indicator

Qivana is the first company to introduce the N-O Instant Indicator. This reliable 3rd party saliva test is a real-time assessment of your N-O levels. (Note: For best results, use as directed)

1. Test early in the morning prior to eating, drinking or brushing teeth. This reveals your resting N-O level and will increase over time.

2. Take PRIME after 20 minutes to see short-term results.

3. To check your sustained N-O level, test again on an empty stomach just before lunch. This sustained level will increase over time.

Don’t know about N-O?


1. Our bodies naturally produce N-O, which causes blood vessels to relax and open wider, resulting in better blood flow.

2. As we age, N-O production decreases, causing our blood vessels to narrow and stiffen, restricting blood flow and increasing risk of cardio related health incidence.

3. Once we reach age 40, our bodies produce critically low levels of N-O.

4. After 10 years of research, a world-leading N-O scientist developed the optimal combination of nutrients for restoring N-O levels.

5. PRIME contains the precise combination of nutrients required to restore N-O most effectively up to 20x better than other N-O supplements.

PRIME sets the new standard

Nearly every N-O supplement on the market relies on l-arginine to create nitric oxide; however, over 50 percent of N-O comes from sources other than l-arginine. Only a small fraction of l-arginine ever converts to N-O, and our conversion ability is impaired as we age.

With cutting-edge technology, PRIME uses a patented combination of nutrients that restore N-O most effectively. PRIME doesn’t rely on l-arginine, and once taken, PRIME activates instantly in your saliva, producing N-O within seconds.



Beaufort Health and Fitness: 3 Exercise You Should Do Daily

Daily Breathing Exercises to activate your Parasympathetic

Specific Exercise Breathing Techniques that you can do on a daily basis (Recommended in a Morning, Afternoon or Dinner right before you eat). This breathing technique will activate your Parasympathetic Nervous System. Once its activating, were activating the rest and digest part of your system which will help you digest your food better, relax the body, bring the stress level down so cortisol levels will go down and this is the very important part of the nervous system in the body that gets activated during the day.


Lay down exhale completely and do 10 breaths. Hold it for 3 to 4 seconds and then exhale all the way. (Please see the video). Putting a lot of energy to get it to the lower pelvis, not just in the belly but down to the pelvis breathing deep into the pelvis. If you have not done this before don’t use weight, you can use your hand just to put a little pressure, you’ll have a challenge just getting the breath down into your pelvis because you have not activated those muscles, you haven’t brought air that deep in your stomach in a long time.

So try it out 3 sets a day, 10 reps each time so 10 deep breaths.

Exercise For Your Eyes

Exercise that is extremely powerful not only into your eyes muscles which will help with reading and seeing better but will also dramatically help your brain which will directly improve your movement patterns.

Take 5-10 minutes a day to do this exercises. You will see dramatic improvement in your eyes and dramatic improvement in your neurology, the way your brain functions and your movement patterns.


1. Put your thumbs up. One thumb off to the left up to the left and then down to the left and then keep your head up and you’re going to look down at your thumb and then back up and reset look forward in between. (Please see the video) Do 4 sets, try to minimize the head movement and just use your eyes. Switch sides, same thing look down and then up.

2. Arms on the side look forward and then look to the left, look forward again and look to the right. Try to focus and if you need to, bring your hands further a little bit more and then repeat. Do 4 reps. Think about how your brain feels, how your eye feels.

3. The next one we’re going to do, snub all the way up in the air, head straight. Look up in your thumb make sure it’s in the line of vision and we’re going to do a big circle all the way around and then to the other side. (Please see the video) You can do that twice.

4. Thumb straight in front of you and then bring it in. Focusing on the thumb as it comes in close and then bringing it out and repeat. 3 reps.

Those few exercises you can do upon awakening. It will actually awaken your mind up right away. When your eye looks into certain areas it goes into certain compartments of your mind, and instantly it will awake your brain up and will access parts of those brain that have maybe not been functioning properly or you haven’t been using in a long time. That will access those parts of the brain instantly and will help you move better as well as helping your eyes.

Full body Mobility drills (EarthFIT Personal Training)

Mobility exercises that will increase proprioception. So essentially what’s that gonna do is make you feel safer in your environment. And also, it will reduce pain. If you do something like this – even 5-10 minutes a day, it would literally change your entire life. You’ll have more awareness in space, you’ll increase your visual perception and you’ll also increase your breathing, which will reduce stress and threat to the body and allow your life to become better. So I’m gonna take you to every joint and we are going to do movements to every joint and it’s going to loosen the whole body. One thing I want you to do while you’re doing this is belly breathing. So breathing in and out through your belly. Here we go, we’re gonna get started and follow me through we are going to get about 3 to 5 repetitions of each exercise.

Alright, here we go!

1. The neck

-Forward and backwards (3-5 reps)
-Turn side to side (3-5 reps)
-Lateral (3-5 reps)
-Turn, look down and across, each time try to move into a good stretch
-Look across, up and over, when you look up and across try to push your head up to the top and feel a good stretch all down your neck.

2. Shoulder Rotations

-Rolling your shoulders forward and backwards
-Shoulders up, full rotation
-1 arm, look at your fingertips, 3 rotations backwards and forward
-Circle up in the air and then go bigger and bigger
-Figure 8s: forward figure 8, look all the way back behind you and across the body. Change directions, think about the joint
-Switch arms, same Shoulder Rotation exercises
-Both arms: Forward big circles all the way around (3-4), then the backward direction. Cross the body raising your arms up each time and a little bit more
-Arms crossing the body, open up with palms facing forward and then crossing the body and, bring up a little bit higher

3. Chest

-Suck the chest in and out, push in and out
-Circle around, chest in and out
-Circle the elbows
-Wrist, bring the hands in and then out the other way loosen up the wrist,
-Reach to the ceiling as high as you can (3 reps)

4. Hips

-Tilt pelvis back and forth
-Side to side
-Combine two movements, tilt the body back and forth then switch back the other side (like a gyration).
-Rock the body down to the side (looks like your entire torso is forming a circle). And rotate. If you’re dealing with back pain you may need to avoid this one.

4b. Hips

-Do small circle and each time getting bigger and bigger, forward circles and then move backwards (3 circles at least). The knee is slightly bent
-Figure 8, changing directions
-Switch legs, same exercise
-Lateral movement, same with other side

5. Knees

-Knee wag back and forth and then do circles on the knee, same thing on other leg

6. Ankles

-Step on 1 foot, press down (toes pointed down), turn the foot inward and turn the foot outward
-Switch legs, same exercise
-Circles with the toe (3 circles), then back with the other direction
-Figure 8 with the toes
-Switch, same exercise

So there you have it! That’s total mobility from head to toe. You just loosened up your whole body. So that’s perfect, the next thing you can do is a dynamic warm up before your workout, but if you just do this on a daily basis you will have better connection (mind body connection) with your body, you’ll reduce injury, you’ll increase performance and increase total body awareness, if you can tell, I’m slightly breathing a little bit heavier. You should focus on your breathing in the training. I was speaking so it’s hard for me to focus but while you are doing those movements, you should be going <INHALE> <EXHALE>… you’re gonna get more oxygen to the body and therefore increase performance, get more oxygen into the lungs – and going to feel better.

Alright, so this is Ian Hart with EarthFIT training. There you go, that’s mobility exercises from head to toe. Go ahead and do that 5-10 minutes a day and you’re gonna see how it changes your life and your performance.

Qivana’s QORE® System

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Qivana’s QORE® System

Your Nutritional Foundation for Optimal-Aging™

You don’t have to become a depressing statistic. Aging doesn’t have to bring about a rapid health decline. You can age and feel well – it’s a choice. The QORE® System is formulated by our team of experts specifically to protect your health and put you back in control. Now you can reclaim your health and feel well again.

The QORE® System is a very simple daily wellness program that improves the function of your most essential body systems:

  • Detoxify
  • Improve sleep
  • Boost Immunity
  • Enhance digestion
  • Increase energy and vitality
  • Promote healthy inflammation response

Our doctors, formulators and scientists reviewed hundreds of products and settled on these key nutrients as the most important for our optimal-aging™ system. Once you try them, we are sure you will agree, and experience real health again.

QORE – Your nutritional foundation for healthy aging

qore edge Qivana’s QORE® System

Many companies are content to overwhelm and confuse you with hundreds, if not thousands, of products. That’s not the Qivana way.

We aim to help, not hinder the process of reclaiming your health. Our team of experts does the dirty work for you. For every product we launch, we reject hundreds of would-be’s that just don’t measure up. We have a very narrow and focused product line…determined to bring you only the best. Not only is each product unique in the marketplace, it is also backed by solid scientific evidence that demonstrates its impact on human health.

QORE was our first system, and continues to be the foundation for good health. We recommend you use QORE Essentials and Probiotics daily, while using Detox, Defense and PM as needed.

Daily Use:

QORE Essentials –Boosts energy, fight fatigue, and promotes healthy joints*
QORE Probiotic – Enhances and regulates your digestive system*

For use as-needed:

QORE Detox – Removes harmful heavy metals and toxins*
QORE Defense – Improves immune system response*
QORE PM – Promotes normal, healthy sleep patterns*
Once you get started, we know you’ll agree, these represent the best products and research available.

probiotic 300x371 Qivana’s QORE® System

QORE Probiotic

Promotes a regular and healthy digestive system by replenishing your intestinal flora with proven strains of human-source bacteria.

Health starts in your gut. It’s where harmful invaders are disarmed, energy is extracted from food, and toxins are removed. These important duties are performed by probiotics – the trillions of friendly bacteria that live in your intestines. Your health depends on their health.
Stress, poor nutrition, prescription drugs, alcohol, and caffeine all compromise this colony, and your health. QORE Probiotics give you billions of new, fresh, healthy bacteria, delivered right to your gut. Our world-class delivery system is superior to any other method for keeping the bacteria alive until they reach your intestine where they can thrive and multiply.


  • Probiotics are key to maintaining a regular digestive tract that consistently removes waste and toxins.
  • Probiotics are your first line of defense and are critical for a normal immune response to harmful invaders.
  • Probiotics make vitamins, extract nutrients from food and ensure proper absorption of nutrients.

Directions for Use

Take 1-3 Trisphere capsules any time of day or night. For best results use consistently for a minimum of 90 days.

NOTE: Pregnant or lactating women, diabetics, children under age 12, hypoglycemics, and people with known medical conditions should consult with a physician prior to taking supplements.

What Makes It Unique

Studies have uncovered the fact that most probiotics on the market have a very high percentage of dead organisms, making them useless. Fragile probiotics that require refrigeration make it even more difficult to thrive from the factory to your gut. Many companies ignore the fact that probiotics die in stomach acid and offer liquid, capsule, or food-infused probiotics that have a low probability of making it into the gut alive. Qore Probiotic is delivered in the protective Trisphere® capsule, ensuring the probiotics are properly shielded from temperature fluctuations, external environment, and stomach acid. Laboratory results demonstrate Qore is up to twice as effective for keeping probiotics alive and healthy until they’re delivered to their new home in your intestine.

Other Ingredients

Vegetable (palm) oil, gelatin (fish source), glycerin, lecithin, pectin and caramel coloring.

Supplement Facts

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essentials Qivana’s QORE® System

QORE Essentials

Qivana’s legendary Immortality Herb® ensures you have the strength, health, and vitality to age optimally. With 4x the nutritional content of Ginseng it is one of the most healthful and nutrient dense botanical’s ever discovered.

Decades ago Chinese scientists discovered people in a remote village living longer and healthier than the rest of the population. They also found that an unfamiliar tea, made from jiaogulon leaves, was taken daily for strength and energy and was believed to be a powerful healing tonic.
Research revealed this plant contained over 100 different saponins (beneficial nutrients) inside its leaves – 4x the number found in ginseng. Qivana is proud to introduce the modern world to the Immortality Herb. QORE Essentials contains the nutritional equivalent of 20 cups of tea from the Immortality Herb. Our expert formulators have paired the Immortality Herb together with 2 other herbs to provide an incredible formula giving you improved health and strength as you age.


  • Enhances energy without the crash
  • Helps your body cope with stress and fight against fatigue
  • Supports the body’s natural inflammation response
  • Promotes normal and healthy joint function
  • Helps eliminate your creaky, sluggish, and rigid joints

Directions for Use

Take 1-4 packets daily. Pour a small amount directly onto your tongue and allow powder to dissolve and absorb up to 30 seconds. Repeat until finished. Follow with 8 oz of water. For best results take mid-morning and mid-afternoon.

NOTE: Pregnant or lactating women, diabetics, hypoglycemics, and people with known medical conditions should consult with a physician prior to taking supplements. Store in a cool, dry place.

What Makes It Unique

Qivana is proud to introduce the world to the obscure Immortality Herb. Few people know or understand that this rare jewel contains 4x the nutrients of Ginseng (long revered as the King of Herbs), with over 130 varieties of saponins identified. This makes it one of the most nutritionally dense plants ever discovered. Our extraction process purifies and standardizes the nutrients to ensure each dose contains the equivalent of 20 cups of tea! This herbal blend absorbs into your system faster than any other delivery mechanism with our proprietary Direct Dissolve® technology that allows for sub-lingual and buccal absorption.

Other Ingredients

Fructose, Natural Flavors, Stearic Acid, Sodium Bicarbonate, Stevia, Silicon Dioxide

Supplement Facts

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QORE Detox

QORE Detox offers the ultimate non-invasive and natural method to rid your muscles, tissues and organs of harmful heavy metals – lead, mercury, cadmium, and even radioactive elements. This breakthrough product won’t strip away essential trace minerals, but selectively binds to only those harmful elements.

Modern conveniences come with a cost. Pollution. An invisible foe, heavy metals have leached into nearly every aspect of our lives – food, water, dental work, paint, toys, and soil. It’s impossible to avoid and just as difficult to remove.
Left unchecked, these vicious metals are linked to all kinds of health issues including chronic degeneration and disease. Fortunately Qivana’s Modified Citrus Pectin has an unusual ability to scavenge for these metals, bind to them and remove them from your blood, tissues, and organs.


  • Promote the natural removal of toxins without depleting essential minerals with no unpleasant side effects.
  • Function both systemically (absorbed into the blood stream) and intestinally (to help excrete toxins from the blood).
  • Binds to toxins tightly to prevent reabsorption and relocation
  • Maintain strong hair, nails, and skin
Directions for Use

Take 2-3 capsules with water, 2-3 times daily consistently for at least 30 days (90 recommended). We recommend a heavy metal detox twice per year.

This product contains natural ingredients, so color variations are normal.

NOTE: Pregnant or lactating women, diabetics, children under age 6, hypoglycemics and people with known medical conditions should consult with a physician prior to taking supplements.

 What Makes It Unique

This is one of natures modern miracles combined with sophisticated biochemistry to deliver a comprehensive and incomparable detoxifier. “Detox” is used liberally in the marketplace to cover many different types of detoxification’s. QORE Detox is specific to heavy metals, for which the next-best alternative is I.V. chelation that costs tens of thousands of dollar and strips essential minerals as it also removes metals.
Most pectinates can’t be absorbed into the blood stream as the molecule is too large. However, our proprietary process uses a chemical reaction to cleave the molecule, making it the ideal weight for systemic absorption without disrupting it’s ability to attach to heavy metals. Detox uses the best, and most expensive, process for modifying our pectin involving an enzymatic process which “chops” the pectin’s long molecular chain into smaller, uniform pieces. The less expensive methods can’t break the pectin down into uniform pieces and typically cannot produce molecules less than 30,000 Daltons. Presently, Detox is the only product found to contain molecules between 10,000 and 20,000 Daltons, all of uniform size. Anything smaller than 10,000 Daltons seems to break down too quickly and may be too small for the immune system to recognize; whereas 30,000 may be too large to be absorbed.

The addition of the QAI certified organic kelp brings a vital force and an ocean of nutrients to this unique and incomparable formula. While the MCP component works throughout the circulatory system, the alginates work predominantly in the gastrointestinal tract to prevent re-absorption of toxins. They also bind to fats, cholesterol, and toxins in the diet before they are absorbed by the body and support their elimination. The organic kelp is rich in natural iodine, benefiting thyroid function, metabolism, immunity, and energy.

Other Ingredients

Microcrystalline cellulose, vegetable capsules (natural vegetable cellulose, water), magnesium stearate, silicon Dioxide.

Supplement Facts

qore detox fact Qivana’s QORE® System

defense 300x375 Qivana’s QORE® System

QORE Defense

This Organic Mushroom Complex is a combination of most immune-potent varieties that exhibit a well-documented history of supporting immune system activity in humans.

Mushrooms are the earth’s natural detoxifier. They grow on the floor of the earth and magically recycle harmful and decaying materials into harmless and useful soil. To survive they have become proficient at expelling undesirable chemicals and contaminants absorbed during ingestion by developing an aggressive, proactive, innate immune system.
In humans medicinal mushrooms have a unique ability to also activate and train our immune-defense mechanisms. QORE Defense contains 6 of the most studied, most proven of these medicinal mushrooms. They are organic, grown in a greenhouse in a compost of immune boosting plants, a process that further increases their power to boost and train our immune system.

This powerful complex is designed in harmony with the principles of ancient Tibetan and traditional Chinese medicine.


  • Supports healthy immune system response and function
  • Activates the Natural Killer cells (NK) of your immune system
  • Help maintain health during periods of stress and seasonal changes

Directions for Use

Take 2-3 QORE Defense capsules, up to 3 times daily, with 8 oz of water as needed. Recommended especially during periods of stress, travel, and seasonal changes to improve immune system function.

NOTE: Pregnant or lactating women, diabetics, children under 6, hypoglycemics and people with known medical conditions should consult with a physician prior to taking supplements.

What Makes It Unique

Defense is the only product that has created a new variety of mushrooms by literally combining them with adaptogenic herbs making a new “super-mushroom”. Mushrooms assimilate and recycle nutrients from their environment. Therefore, the mushrooms in Defense are grown on a matrix of immune-enhancing adaptogenic botanicals meshed together with organic brown rice. This allows the mushroom to assimilate the nutrients from these powerful herbs into its cell walls.

One approach to creating dietary supplements and pharmaceuticals has been to isolate, extract, and deliver a highly-purified, single active compound in extremely high concentrations. While this may have some limited therapeutic value, several studies have suggested that the broader spectrum nutrient extracts may have additive and even synergistic effects, above and beyond those of a single purified compound. In fact, there are numerous studies in which mushrooms prepared with traditional water-extract decoctions, containing a full complement of bioactive components, deliver more significant health benefits beyond a single active extract. Defense does not process or extract single nutrients from the mushrooms, but rather mills each mushroom whole, thus capturing the complete spectrum of nutrients for synergistic effect.

Other Ingredients

Vegetable capsules (natural vegetable cellulose, water), microcrystalline cellulose, magnesium stearate (vegetable source).

Supplement Facts

qore defense fact Qivana’s QORE® System

pm 300x366 Qivana’s QORE® System


QORE PM combines a centuries-old formula from Asia,  with cutting-edge sleep research, in a balanced formula to address all areas of sleeplessness. Unlike most sleep aids that leave you tired and groggy, QORE PM allows you to wake feeling refreshed and energized.

According to the CDC, insomnia is a national health epidemic that affects more than 70,000,000 Americans. People with insomnia are:
• More likely to have a serious illness
• Four times more likely to be diagnosed with depression
• More likely to have an accident on the job, at home, or on the road
• More likely to miss work and accomplish less than well-rested coworkers

QORE PM helps you get a perfect night’s rest, essential for well-being.


  • Promotes normal, health sleep with nutrients addressing each stage of sleep
  • Improves sleep quality with fewer sleep disturbances and faster reinitiation upon waking
  • Unlike other prescriptions and over the counter remedies, you will wake refreshed and energized without a hangover or groggy feeling
  • Fast-Acting formula (improving sleep latency)
  • Use worry-free, PM is non-habit forming, safe for daily use
Directions for Use

Take 1-4 capsules 30 minutes before bedtime.

CAUTION: Do not drive or operate machinery immediately following use of QORE PM. If you are pregnant, lactating or under 18 years of age, please consult a physician prior to use.

What Makes It Unique

QORE PM is a novel, all-natural sleep aid designed to address the biological problems underlying poor sleep quality. Insomnia and low-quality sleep affect millions of individuals, resulting in lost productivity, poor quality of life, and health complications. Evidence from cutting-edge neurobiology and biopsychology research suggests that changes in endocrine system functioning and the production of brain neurotransmitters disrupt sleep quality. QORE PM corrects these biochemical imbalances, restoring biological equilibrium and improving quality of sleep. Unlike pharmaceutical sleep aids and many other all-natural sleep products, which often produce grogginess or drowsiness upon waking, QORE PM is designed to promote feelings of renewal and freshness. QORE PM achieves this by correcting abnormal sleep cycles and supporting other biological systems related to good health.


Vegetable capsule (natural vegetable cellulose, water), magnesium stearate, stearic acid, silicon dioxide, microcrystalline cellulose.

Supplement Facts

qore pm facts Qivana’s QORE® System

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Qivana Prime NO Activator System

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“The most important discovery in cardiovascular medicine protects against cardiovascular disease rapidly slows the aging process.

Nitric Oxide

At age 40, nitric oxide levels decrease over 50%. The hardening of arteries, decreasing blood flow and low energy are inevitable”


PRIME Nitric Oxide Activator

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Blood Vessel BEFORE

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Blood Vessel AFTER

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prime N O cycle Qivana Prime NO Activator System

Maximize your blood flow and improve circulation with this cutting-edge technology. N-O Activator makes use of an entirely new pathway along with the ultimate combination of nutrients to restore Nitric Oxide (N-O) production.

Our arteries are the transportation highway for oxygen and nutrient rich blood to reach every organ, tissue, and cell in our body. And Nitric-Oxide (N-O) is the nutrient that keeps this highway wide-open, flexible, and smooth for blood to flow freely. At age 40, we experience a natural but dramatic decline in Nitric Oxide production. Without intervention, our arteries tend to narrow and stiffen, creating a buildup of plaque, compromising blood flow. PRIME gives you a daily shot of powerful nutrients proven to promote N-O production and maximize blood flow.


  • Promotes vasodilation (expansion of arteries and blood vessels) critical for maintaining healthy blood pressure levels, that are already in a normal range
  • Maximizes circulation – signals the arterial smooth muscle to relax, dilating blood vessels, and improving blood flow
  • Prevents premature cardiovascular aging by promoting blood vessel flexibility and health
  • Encourages normal sexual function in both men and women by enhancing blood flow to penile and vaginal tissues
  • Promotes neuronal communication and blood flow to the brain, which encourages clear thinking, faster cognition, and enhanced memory recall
  • Improved blood flow leads to improvements in energy, mood, and general feelings of well-being

Directions for Use

Take 1 PRIME packet first thing in the morning on an empty stomach and before brushing. PRIME should be taken at least 30 minutes prior to eating. For best results take 2 packets consistently for 90 days, followed by 1 packet per day for maintenance.

Take once or twice daily, 12 hours apart. Pour a small amount of powder on your tongue and allow to dissolve before swallowing. Repeat until finished. In the first month of use, two packets per day are recommended for optimal results. Prepare to live life 10 years younger!

NOTE: Those who are pregnant, breastfeeding, or who have a known medical condition, should consult a physician prior to taking a new supplement. Store in a cool, dry, place.

Other Ingredients

Fructose (natural sweetener), Natural Flavors and Citric Acid.

Supplement Facts

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Beaufort Fitness: In Home Workout Quick And Easy

Beaufort Fitness: In Home Workout Quick And Easy

Hey! What’s up? It’s Ian Hart here and today I’m going to show you an exercise routine you can do at home on Thanksgiving. You don’t need any equipments besides one dumbbell/ kettlebell you can use a gallon of milk or a gallon of water if you need to and stairs or step ups. That is all you need it’s going to be 5 exercises done in a circuit. You’re going to do 3 sets progress or regress the exercises as needed.

All right, here we go. The first one is going to be:

(1) Bear Crawl Touch Push Up (Please see the video), you’re going to do 20 reps of the Bear Crawl- Touch and Push up.

Next, get your (2) Stairs or Steppers and we’re going to do 30 seconds if you are on step ups you do 15 seconds on 1 leg. Okay just like this running and then switch your leg; 15 seconds on each.

Next one is going to be a (3) Lateral Swing. Okay so dumbbell or kettlebell you are going to do a little bit of a squat on a downward portion and swing out laterally make sure you don’t hit your knees. We’re going to do 10 reps on each side, just like that. Then you’re going to switch arms same thing get the arms swinging, make sure your abs are tight when you’re doing this you’re using your core. Okay that’s exercise number 3.

Exercise number (4) is going to be Lateral Hops on 1 leg so you’re going to jump, jump land nice and soft. 20 reps total, 10 on each leg back and forth land nice and soft.

And the last one is going to be (5) Walking Lunges with the knee up into your hands okay backwards. 20 reps of the walking lunges.

So there you have it, a quick exercise routine you can do at home 5 exercises:

1. The Crawl with a Push Up and a touch.

2. Stairs 30 seconds.

3. Lateral Swing 10 reps on each side.

4. Lateral Jumps 10 reps on each side, a total of 20.

5. And Walking Lunges, a total of 20 reps.

For 3 sets. If that’s too easy for you, do 5 sets and you can increase weights so if you have dumbbells you can use weights along with these exercises with the stairs or the step ups, the lunges. Alright, this is Ian Hart with the EarthFIT blog. Have a Happy Thanksgiving and enjoy the workout.


EarthFIT Quote of the Day

257 EarthFIT Quote of the Day

Slim Santa Advocare 24 Day Challenge

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