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Free Workouts on the Web Handouts
These workouts are created by certified trainer Brett McIff, ACSM, CSCS, MSPH, from the Utah Department of Health. His lessons will help you learn how to build strength, whether you are a beginner or looking to boost your current routine. Each “Workout on the Web” targets a specific body part and uses cost-effective techniques like body-weight resistance, exercise balls and bands, as well as traditional hand weights. You can do all of these exercises in the comfort of your own living room or backyard.
Print instructions for the exercises, with pictures to show correct form, at the links below. (You will need to download a FREE copy of Adobe Acrobat Reader in order to read and print the files.)
Key(L)—Large muscle groups(C)—Core muscle groups(M)—Medium muscle groups(A)—Accessory muscles
Getting Started
- Using these workouts: Weights and Equipment
- Using these workouts: Sets and Repetitions
- Tracking your progress: Take Your Measurements
- Tracking Your Progress: Exercise Chart: Weeks 1-4
- Tracking Your Progress: Exercise Chart: Weeks 5-8
- Tracking Your Progress: Exercise Chart: Weeks 9-12 +
- Tracking Your Progress: Exercise Chart: 1+ years or event training
- Getting started: Warming Up and Cooling Down
The Exercises:
Combination, Agility Exercises and Plyometrics
- Combo Lunge/Squat Press (L, M, A)
- Dive Bombers and Squat Thrusts (L, C) Try Me!
- Suitcase lift/Farmer's Walk and One Side Hang Clean (L, M)
- Bench Jumps and Star Jumps
- Hurdles and Cone Jumps and Bounding (L, M, A)
- Cone Runs (Figure 8) and Slalom Jumps/Side Leaps (L, M, A)
- Tree Push-ups and Hill Lunges
- T-Runs and Side Leaps (L, M, A)
Family / Team Fitness Activities
- Balance #1 and Hops
- Tree pose and Balance on a Cushion
- Team Squats and Ball Passes
- Animal Walks and Crab Walk
- Balloon Volleyball and Silly Dancing
- Sun Salutes and Crow Pose (Yoga) Try Me!
- Family Olympics
- Obstacle Course and Crossing the River
Upper Body
- Neck Strengthening and Upright Row (M)
- Seated Row with Exercise Bands and Bent Over Dumbbell Row (L)
- Lateral Arm Raise and Shoulder Press (M)
- Triceps Kickback and Dips (M)
- Reverse Pushups/Playground and Monkey Bars (L, M, A)
- Lying Triceps Extension and Triceps Press with the Ball (M)
- Bench Dips and Bicep Curls with Your Child (M, A)
- Biceps Curl and Concentration Curls (M)
- Wall push-up, Ball Push-up and Raised Leg Push-up (L, M)
- Push-up with Row and Push-up with Rotation (L, M)
- Virtual Shoveling and Walking Push-ups (L, M)
- Forearm Curls and Wrist Rotations (A)
- Rotator Cuff (A) and Rear Delt Fly (M)
- Shoulder Shrugs and Pike Press (M)
- Chest Fly and Medicine Ball Push Up (L, M)
- Upper Body Stretches
Lower Body
- Stationary and Runner’s Lunge (L)
- Hamstring Hold and Stiff-legged Dead lift (L)
- Step up (L) and Leg press-up (L)
- Seated Calf Raises and Calf Rock (A)
- Chair Squat and Hip Extension (L)
- Wall Sit and One-legged Squat (L)
- Dirty Dogs and Donkey Kicks (L, A)
- Clock Lunge (L) or Pole Squat (L, A)
- Seated Leg Extensions (L)
- Side Steps with Bands and Outer Thigh with Ball (L, M)
- Lower Body Stretches
Core Muscles (including Abdominals and Back)
- Elevated Leg Crunch and Bicycle Crunch (C) Try Me!
- Cat-Camel and Bird Dog (C) Try Me!
- Plank and Side Plank (C) Try Me!
- Reverse Hyperextension and Slide Pike (C, A)
- Ball Roll-Out and Reverse Wood Chops (C)
- Russian Twist and Sit-ups on the Ball (C)
- Back-safe Ab Workout and Medicine Ball Pass (C) Try Me!
- Good Mornings and Reverse Push Up (C)
- Seated Crunch (C) and Hanging Crunch (C, A)
Cardio
Exercises During Pregnancy
- Guidelines for Exercising During Pregnancy
- Cobbler Stretch and Mermaid Stretch (L, M)
- Sumo/Plie Squats and Inner Thigh Stretch (L, M)
- Warrior Pose (Yoga) and Pelvic Tilt (C) Try Me!
- Front Raises and Shoulder Drawbacks (M, A)
- Drawing In and Toe Taps (C, A) Try Me!
- V-leg Sit Up and Inner-Outer Thigh Press (C, A, M) Try Me!
- One-sided Shoulder Shrugs and Shoulder Rolls (M, A)