In a short, sponsored YouTube segment for National Physical Fitness and Sports Month, host Ashley interviews fitness expert Reena Vokoun (PassionFit). Reena explains why the month matters, especially for women, citing NIH research that strength training improves longevity, metabolism, muscle mass, bone density, energy, stamina, and overall strength. She then demonstrates a series of four home‑based strength‑training circuits using light 8‑lb dumbbells that require minimal space. The routine includes: (1) reverse lunges combined with hammer curls, (2) squat‑to‑overhead‑raise, (3) dumbbell “kettlebell” swings, and (4) deadlift‑to‑upright‑row with overhead press, each with detailed form cues (e.g., knee position, core engagement, spine alignment). Reena lists the primary muscle groups each movement targets and offers modification options (lighter weight or body‑weight only). She recommends performing the circuit 2–3 times per week, 3 sets of 12–15 reps per exercise. The segment closes with a brief plug for PassionFit’s livestream, in‑person classes, health and nutrition coaching, and a website link. The overall tone is upbeat, instructional, and promotional, aiming to make strength training accessible at home.
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Getting and staying in shape doesn't mean you have to buy an expensive gym membership. You can do so many things in the comfort of your own home. We call on our favorite health and wellness expert, Reena Vokoun, to get her tips. This segment is sponsored by PassionFit. It is National Physical Fitness and Sports Month, so we thought it was a natural fit to invite PassionFit into the studio. Reena, why is this month so important?
Yeah, it's just important for raising awareness, especially for women, to strength train. Strength training, according to the National Institutes of Health, can really help have a positive effect on longevity for women. Strength training can help with boosting your metabolism, with increasing muscle mass, with helping with bone density building, as well as gaining energy, stamina, and strength. So today I'm gonna show you 4 exercises that you can do, not with super heavy weights, we're gonna just use 8-pound weights today. Check with your doctor, but medium to light works, and these are gonna just work all the major muscle groups in our body: biceps, triceps, chest, shoulders, back, core, inner, outer thighs, glutes, hamstrings, and the like.
Okay, well, you name it, you're gonna help us improve it. Okay, so I love this too because it doesn't take up a ton of space. You don't have to have a full home gym, which is nice, but you don't have to. So what are we going to do first?
Absolutely. Alright, so we're gonna begin with our right leg first, and we're gonna lunge back. With a hammer curl, and then bring the feet together. And then switch. So you wanna keep your front knees behind your toes, engage your core, and bring that back knee towards the floor. And release.
Easy enough. Yeah. Alright.
Alright.
What else do we have?
So the next one, um, that we're gonna do are squats and overhead raises with the arms. So you're gonna hold those weights again horizontally, bring those feet about shoulder width apart, hold the weights at shoulder height. And you're gonna come down into a squat and then come all the way up. Arms overhead, up on the balls of your feet.
Okay.
Again, take it down and lift overhead. Let's do 2 more. Good, really lengthening through the torso and spine and engaging the core. And release.
Okay, I didn't go as low as you. I'm sore from my other workout that I did this week.
That's okay.
And you're shorter, so you have an advantage.
Yes, I don't have as far down to go as you, Ashley.
Alright, what else?
Alright, so we're gonna do a kettlebell swing. The Wing, but we're gonna do them with dumbbells today. So you could use 1 or 2 weights. You're gonna cross them in front of each other. Turn your knees and toes out into almost like a sumo squat position. Tuck your pelvis under, core in, and you're gonna come down, bring the weights above the head, elbows in, cup your head with your biceps, and back. So we're getting the tricep muscles as we come back, lifting the weights overhead. Let's do 2 more. Kettlebell swings. And one more. All the way down, lift, back, and up. Great job, Ashley!
I know we're only using 8-pounders, but when you're doing this, you can see how it is challenging for the body.
Yeah, I'm out of breath too, because we're working the upper and lower body and the core and the upper body together.
We're yapping while we do it.
That's right. That's right. And so what we're gonna do last are deadlifts into upright rows and overhead presses. To work the lower back, core, and shoulders. So feet are a little bit closer than shoulder width apart, knees are slightly bent. You're gonna come down keeping your chest up, core in, lead with the elbows, and then lift one knee up. So left knee, arms overhead, and then back down. So let's do 3 more like this. Lift, get the shoulders. Good, the core, and now the lower back. We'll do one more on each side. Left knee up. Good, come on down. And last one, lift and lower down and release.
How often do you recommend somebody do these moves? If they were copying us at home right now, how often?
Yes, great, great question. So you wanna do these moves 2 to 3 times a week and you wanna get 3 sets of about 12 to 15 reps. Again, if this felt too strenuous, you could always lighten the weight. You could also use no weights if you would like. So there's lots of options to modify as well.
Okay, great. And people can stay in touch with you through PassionFit, of course, and you offer a variety of services including class instruction, and nutrition tips.
Exactly, yes. I offer livestream classes, in-person classes, health coaching, nutrition coaching, so feel free to check it out at passionfit.com.
