A full and complete shoulder workout routine using only kettlebells could be made up of only 5 exercises. 1. KETTLEBELL SWINGS In a kettlebell swing, you begin with your feet shoulder-width apart and the kettlebell placed on the floor in front of you and between your feet. Bending your knees, you grab and pull back the kettlebell in between your legs to create momentum. Then, you use your hips with the momentum and straighten your back, bringing the kettlebell to shoulder height. After, you bring the kettlebell back down and repeat. 2. KETTLEBELL LATERALS You begin by standing straight with a kettlebell on each hand and your arms on your sides and slightly apart from your body. Your feet should be shoulder-width apart. Without bending your elbows, bring the kettlebells up to your side at shoulder height. Then, slowly lower your arms in a controlled manner back to the starting point and repeat. 3. KETTLEBELL REAR LATERALS Start with your feet hip-width apart and bent over at the waist, bending your knees only slightly in order for your torso to be nearly parallel to the ground. Hold a kettlebell on each hand with your elbows slightly bent. Then, raise the kettlebells to your sides to shoulder height. 4. KETTLEBELL OVERHEAD PRESSES You begin by standing straight and putting your feet together. Holding a kettlebell on each hand, put your forearms in a vertical position and keep your wrists straight, with your knuckles always facing the ceiling. Then, push upwards until your arms are straight above your head. Slowly lower the kettlebells back to the initial position and repeat. 5. KETTLEBELL SHRUGS Start by standing straight with a kettlebell on each hand, your arms on your sides and slightly apart from your body and your feet hip-width apart. Then, shrug as high as you can while keeping your arms straight, and pause at the top for a few moments. After, slowly lower your shoulders and repeat.

Fitness expert: Kunal Jhaveri, a strength & conditioning coach and trainer for 9 years, with a Degree in Kinesiology/ Exercise Science. CEO and owner of Bear Grips. Chest workout 1. Push ups First, get down on all fours and place your hands slightly wider than your shoulders. Then, you straighten both your arms and legs. Slowly lower your body until your chest nearly touches the floor and then push yourself back up. 2. Bench press First, lay down on your back on top of the bench, positioning yourself so your eyes are under the bar. Then, you grab the bar tightly and take the bar off the rack by straightening your arms. Lower the bar until it touches your mid chest and then push the bar back up by straightening your arms. If done at home and without equipment, a backpack with books can be used instead of a bar! 3. Ring rows First, set the height of the rings according to the difficulty you want them at. The lower the rings, the higher the difficulty. Once you have decided that, grab a ring with each hand and lean back until your arms and body are straight. Maintaining your body straight, you bend your elbows to pull yourself up until you touch the rings with your chest. Slowly lower yourself and repeat. If done at home and without equipment you can use a resistant fabric tied around something stable in your home! Tricep workout 1. Diamond push ups Get on all fours and position your hands under your chest with your index fingers and thumbs touching, creating a diamond shape. Straighten your arms and legs and lower yourself slowly, stopping just before your chest touches the floor. Then, push yourself back up by straightening your arms and repeat. 2.Overhead tricep extensions Begin with your feet at shoulder width and make sure to maintain your core tight. Hold a dumbbell, kettlebell or even a plastic bottle full of water (if you’re working out at home and without equipment) with both hands and lift it by straightening your arms above your head. Then, bend your elbows and slowly lower the dumbbell behind your head while squeezing your triceps. Slowly straighten your arms again and repeat. 3.Strict press Begin with your feet at shoulder width and grab the bar with your fingertips, resting it on your collarbone, with your elbows pointing forward. Then, push the bar above your head by straightening your arms and pause for a moment. Slowly lower the bar back to initial position and repeat. This exercise can also be done with dumbbells, kettlebells and even a backpack with books! Remember to protect yourself in all of these exercises by wearing proper gear, such as wrist wraps, and in case you decide to workout at the gym, make sure you stay covered and protected with Bear Grips Shield Gloves, which are full finger workout gloves, so you no longer expose your hands to touching any surfaces. The touchscreen tips let you play your music and touch cardio screens. And don’t forget to wear their flexible breathable workout masks! Contact Information Contact Person Name: Kunal Jhaveri Company Name: Bear Grips Address: 484 Lowell Street, Ste B3, Peabody, MA 01960 Phone: (978) 817-2883 Email: Sales@beargrips.com Website: https://www.beargrips.com/

Personal trainer: Kunal Jhaveri, a strength & conditioning coach and trainer for 9 years, with a Degree in Kinesiology/ Exercise Science. CEO and owner of Bear Grips. More pictures can be provided given enough time to take them. 1.Jumping Squats Begin in a standing position with your feet at hip-width. Then, do a normal squat, lowering until your thighs are parallel to the ground. From this position, you jump as high as you can, and land back with your knees slightly bent, and repeat. If you have sensitive ankles, use ankle sleeves when doing an exercise that involves jumping so you do not damage them!       2.Lunges You start in a standing position with your feet at hip width distance. Then, you take a big step forward with one foot, and lower yourself until the leg that is forward has the thigh parallel to the ground, and the leg behind has the knee touching the floor. Then you go back to the initial position and repeat. Remember to protect your knees when doing this exercise using knee sleeves! (dumbbells pictured are not necessary)         3. Step ups Use a chair, bench, wooden box, or even stairs. Stand straight in front of the object you will be using. Then, put one foot on the object and use that leg to press onto the object and bring your other leg next to it, so that you end up standing on top of the object. Lower one leg back to the ground and then the other so that you are back in the starting position and repeat.  Get quality resistance bands for glute exercises from Bear Grips today!  Contact Information Contact Person Name: Kunal Jhaveri Company Name: Bear Grips Address: 484 Lowell Street, Ste B3, Peabody, MA 01960 Phone: (978) 817-2883 Email: Sales@beargrips.com Website: https://www.beargrips.com/

Personal trainer consulted: Kunal Jhaveri, a strength & conditioning coach and trainer for 9 years, with a Degree in Kinesiology/ Exercise Science. CEO and owner of Bear Grips. Bear Grips products are just what you need when you are working out at home. From wrist wraps and lifting straps to elbow, knee, shin and even ankle sleeves, you will be as guarded as ever. And in case you decide to workout at the gym, they have you covered and protected as well with their Bear Grips Shield Gloves, which are full finger workout gloves, so you no longer expose your hands to touching any surfaces. The touchscreen tips let you play your music and touch cardio screens. And don’t forget to wear their flexible breathable workout masks! When it comes to equipment, the easiest to find and the most affordable products would include dumbbells, kettlebells, a bar for pull ups, jump rope and resistance bands. These can also all fit in a small space in your home and can create multiple full workouts with many variations in exercises! Contact Information Contact Person Name: Kunal Jhaveri Company Name: Bear Grips Address: 484 Lowell Street, Ste B3, Peabody, MA 01960 Phone: (978) 817-2883 Email: Sales@beargrips.com Website: https://www.beargrips.com/

Trainer consulted: Kunal Jhaveri, a strength & conditioning coach and trainer for 9 years, with a Degree in Kinesiology/ Exercise Science. CEO and owner of Bear Grips.  1. Can calisthenics build the chest? Yes, calisthenics works every muscle in the body so it can build your chest with specific exercises within calisthenics, such as push ups or dips on the bar. 2. How do you build the upper chest with calisthenics? With exercises like declining push ups and frog stands which focus on the upper chest. 3. Can I build chest muscle with pushups? Yes, in fact, push ups are one of the ideal exercises when it comes to building up your chest and you can vary them in many ways. There are declining and inclining push ups, wide push ups, close hands push ups, diamond push ups, hold push ups, and many more variations, and they all focus on the chest. 4. Is it possible to build muscle with calisthenics? Yes, even though you are using your own bodyweight rather than weightlifting, you are still putting resistance on your body that your muscles will adapt to in time, causing you to build up your muscles. This will also help you define your muscles quite a lot, and once you are advanced enough you can begin using weights on top of your own bodyweight. 5. How do beginners start calisthenics? When you begin, do not use any weights on top of your bodyweight. Your bodyweight is enough when you are beginning. Focus on your shoulders. The aim is to achieve stability in them so that can become your basis for the exercises you will learn. Remember that it is very important to take care of your joints, so be sure to use protective gear, such as wrist wraps and elbow, knee, shin and even ankle sleeves. Of course, only wearing the ones you need to protect your weakest joints. Since you will be using the bar a lot, you can also protect your hands by using hand grips. You can find all of these products (and more) in Bear Grips. 6. What calisthenics skills should I learn first? Hand balancing, pull ups, and dips are a great start to calisthenics, using only your bodyweight and no extra weights. 7. How long should you work out if you're a beginner? When you are beginning, you should not workout for longer than one hour and always give yourself at least one rest day, if not more, especially as a beginner. Contact Information Contact Person Name: Kunal Jhaveri Company Name: Bear Grips Address: 484 Lowell Street, Ste B3, Peabody, MA 01960 Phone: (978) 817-2883 Email: Sales@beargrips.com Website: https://www.beargrips.com/

Consulted: Kunal Jhaveri, a strength & conditioning coach and trainer for 9 years, with a Degree in Kinesiology/ Exercise Science. CEO and owner of Bear Grips. MD in Psychiatry Patricia Morales.     We are now living in the "new normal" where many of us are working from home, our kids are also learning and schooling from home, our schedules are blurred to both work and family life balance. Not to mention an added fear of public places, especially gyms, as the fear of the virus is in the back of everyone's mind.     A good way to maintain your motivation during these trying times is to make exercising a priority, schedule it into your day as you would a meeting or a dentist appointment. By scheduling a workout into your calendar increases your chances of getting it done, just like you would a deadline at work. You can also sneak a workout midday! Yes, we live in the new normal, where we are all home, all the time. You report in with a virtual login and spend your day on zoom calls. Take 15 minutes and simply stretch out, go for a walk, take the dog out, take the kids outside. By doing this midday, it gives you an energy boost and breaks up your day, it's like drinking 2 cups of coffee! You can also exercise while on zoom with your gym friends, it might not be the same, but it will give you the motivation to do the workout of the day!     Use protective workout gear to give you some peace of mind! We all have a fear of being in public places, but using products like Bear Grips Shield Gloves, which are full finger workout gloves, you no longer expose your hands to touching any surfaces. The touchscreen tips let you play your music and touch cardio screens. Added bonus is using their flexible breathable workout masks. Gives you more peace of mind as you get back into your routine.     Exercise relieves stress, which results in a better overall mood for the day and helps you sleep better. It also releases endorphins once the workout is done and helps people that suffer from anxiety and/or depression.     Contact Information Contact Person Name: Kunal Jhaveri Company Name: Bear Grips Address: 484 Lowell Street, Ste B3, Peabody, MA 01960 Phone: (978) 817-2883 Email: Sales@beargrips.com Website: https://www.beargrips.com/        

Personal trainer consulted: Kunal Jhaveri, a strength & conditioning coach and trainer for 9 years, with a Degree in Kinesiology/ Exercise Science. CEO and owner of Bear Grips.  Tip #1: Make exercising a priority, schedule it into your day as you would a meeting or a dentist appointment. By scheduling a workout into your calendar increases your chances of getting it done, just like you would a deadline at work.  Tip #2: Sneak a workout midday! Yes, we live in the new normal, where we are all home, all the time. You report in with a virtual login and spend your day on zoom calls. Take 15 minutes and simply stretch out, go for a walk, take the dog out, take the kids outside. By doing this midday, it gives you an energy boost and breaks up your day, it's like drinking 2 cups of coffee!  Tip #3: Use protective workout gear! We all have a fear of being in public places, but using products like Bear Grips Shield Gloves, which are full finger workout gloves, you no longer expose your hands to touching any surfaces. The touchscreen tips let you play your music and touch cardio screens. Added bonus is using their flexible breathable workout masks. Gives you more peace of mind as you get back into your routine.  Tip #4: Consistency has bigger rewards. You have to be persistent over time in order to get the results you desire.  Tip #5: Vary your routines and include the exercises that you like the most when creating your routines, without leaving out those that you may not like but are necessary.  Tip #6: Think of small goals you can accomplish, whether it is losing or gaining an inch on your arms, losing 5 pounds in two weeks, being able to lift 5 pounds more, or being able to run a mile in a month of consistently working towards it.  Tip #7: Do not reward yourself with a lot of junk food or too much rest since that would be counterproductive. Instead, reward yourself with supplements that you like or doing an entire routine of the exercises you like the most, always working to achieve your goals. And always keep in mind that at the end of the day success is the best reward! Contact Information Contact Person Name: Kunal Jhaveri Company Name: Bear Grips Address: 484 Lowell Street, Ste B3, Peabody, MA 01960 Phone: (978) 817-2883 Email: Sales@beargrips.com Website: https://www.beargrips.com/

Trainer consulted: Kunal Jhaveri, a strength & conditioning coach and trainer for 9 years, with a Degree in Kinesiology/ Exercise Science. CEO and owner of Bear Grips.  Poor posture is caused from leaning forward due to activities like looking at our phones, laptop, driving, etc. Which is why we need to retract the scapula (back) with those 3 exercises, which  all are pulling motions to help strengthen those muscles. Together, all of these exercises help increase strength, grip, and resistance to increase posture stability to keep us erect. Black Bear Series Workout Grips are perfect for all of these exercises, given that they are pulling exercises. 1. Seated row The seated row works all the back muscles, thigh muscles and even your shoulders. 2. Lateral pull down The seated row works all the back muscles, thigh muscles and even your shoulders. 3. Deadlift The deadlift works the lower back, thighs and helps strengthen your grip. Contact Information Contact Person Name: Kunal Jhaveri Company Name: Bear Grips Address: 484 Lowell Street, Ste B3, Peabody, MA 01960 Phone: (978) 817-2883 Email: Sales@beargrips.com Website: https://www.beargrips.com/