Okay, great. So today we're going to be working on strength and conditioning. And with that you have three options. We're going to be working with resistance bands, and we're going to show you how to do this. So don't feel intimidated by it. And then we have your dumbbells that you may have some of these at home.
If not, you know what, you may have water bottles at home, or you may have something that's heavy that you can use. So there's no excuse you can start today. Don't worry about that. You can always get these later. And there's the kettlebell, most you guys probably heard about the kettlebell. If not, we'll show you how to work these and you can get those later.
In the meantime, no delay. Let me explain to you a little bit about how you workout three days a week, and how you incorporate three different types of weights. So there's what we're going to do today is work with the resistance bands for the most part, and I'm going to show you introduce To the dumbbells and the kettlebell swell. So you look at these bands and you think, oh, they're just resistance bands, right? They're just but they are different levels of resistance is very important to know like you have your lightweight resistance, that means that I can do more reps with this one, I can still pretty much talk, I can tell the kids move out the way I can talk to my husband, whoever friend or so forth 70% of your heart rate, because this is your light resistance. And we'll talk we'll get into the exercise later.
The next one is your red one. The red one is more of a challenge. As we're introducing the challenge into your workout. That's when you start to sharpen your skills because you can feel this resistance and you cannot do as many reps as you could do on your green one at this point. So you're going to put that one to the side. We'll do that one next, and then your heavy one.
So you always want to challenge yourself with the heavyweight. But the thing about the challenge is that you won't be able to do as many reps But no worry, you're going to build up as we build up aggressively. So with this one, this is where you say, Oh, that was rough, but next time, I'll be better. Okay, so that's what you'll do with those. We also have dumbbells so if you have dumbbells at home, I'm going to show you how to work these. And again, it all depends on your weights.
These are three pounds. So you basically can work in three pounds if you're just starting. If you're more advanced, you can use five pounds or 10 pounds, or even if you have 15 or 20. But don't be intimidated by dumbbells because they're based on the weight and you can start again with water bottles at home whatever you have, you can get started today. The next one is your kettlebells and kettlebells came out a few years ago, maybe maybe four or five years ago, and people were using kettlebells and they will take the place of some exercise you do with the dumbbells, but the handle and the way that you hold them were a little bit better for a lot of people in terms of comfort. You get the same type of workout.
So I'm going to demonstrate these same exercises you can do on the kettlebell as well. So if you have kettlebells at home dumbbells, resistance mats or water bottles, you can start today okay?