Get in shape with our exercise videos

Healthzone.ca teamed up with certified personal trainer Erin Billowits, owner of Vintage Fitness, to create a series of exercise videos aimed at increasing muscle strength and improving bone health.

Strength training is essential to any workout program, says Billowits. Building muscle stabilizes joints, improves your metabolism and helps to prevent injury as you embark on other exercise programs, and carry out the heavy lifting of everyday life.

Though different things work for different people, you don't need fancy equipment or a gym membership to get exercise.

After a five minute warm-up (walk briskly down the block and back, try some stair-climbing or grab your iPod and dance), follow the exercises on these videos to tone and condition all the major muscle groups.

Go to Vintage Fitness for more information, or buy the Vintage Fitness DVD.

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PART 1: SQUAT WITH BALANCE

Use this move to strengthen the quadriceps, or the muscles in the front of your leg. Go straight to the video. Read detailed instructions.  

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PART 2: CORE BRACING

Strengthen the back, front and side abdominals with this core conditioning exercise. Go straight to the video. Read detailed instructions.

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PART 3: LUNGE

This lunge with chest press develops the big muscles groups in the legs, as well as the shoulders and chest. Go straight to the video. Read detailed instructions.

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PART 4: BRIDGE

Give your glutes and hamstrings a workout, and stabilize your lower-back, with this simple exercise. Go straight to the video. Read detailed instructions.

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PART 5: SIDE PLANK

This overall conditioning use works the shoulders, side abdominals as well as the outside of the thighs. Go straight to the video. Read detailed instructions.

Interested in a cardio workout? Try our learn to run a 5K program. Download the Running Room training log to track your progress.

Need inspiration? Follow fitness blogger David Bruser and his efforts to get in shape.

Peruse the rest of our fitness guide.