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Workouts

Workouts are groups of related exercises.

Workouts are usually comprised of individual exercises listed here, exercises.htm

Workout sections below are:

  1. Foundation
  2. Stretching
  3. Equipment
  4. Body part focus
  5. Bigger+Stronger (hypertrophy)
  6. Home or hotel
  7. Seniors
  8. Plyometric
  9. Etc
A. Foundation

These workouts set a baseline for your fitness levels: strength, stamina, flexibility, etc.

  Name   /   Summary Page
Foundation1  
Establish your fitness baseline: strength, endurance, and movement 		workout01.htm
Foundation2, yoga mat  
Foundation progression on yoga mat, home workout 		workout02.htm
Foundation3, dumbbells  
Progression of foundation workout: add range of motion 		workout03.htm
B. Stretching

Workouts for static and dynamic stretching.

  Name   /   Summary Page
Stretching1  
Static stretches to improve your flexibility...and feel great! 		workout05.htm
Stretching2, total body exercises  
Total body stretching exercises to improve flexibility 		workout06.htm
Stretching3, kitchen sink  
More stretching options for you 		workout22.htm
Dynamic stretching1  
Start with some dynamic stretches 		workout07.htm
Dynamic stretching2  
More dynamic stretches 		workout08.htm
C. Equipment

These workouts introduce and explore various pieces of workout equipment.

  Name   /   Summary Page
Dumbbells, upper body  
Upper body exercises using dumbbells 		workout15.htm
Barbell workout for strength and power  
Grab your barbell and try these 5 moves 		workout38.htm
Kettlebells1, intro  
Introduction to kettlebells 		workout16.htm
Kettlebells2  
More exercises using kettlebells 		workout17.htm
Kettlebells3  
Kettlebell exercises done at a fast pace over a fixed amount of time 		workout31.htm
Bosu1, intro  
Introduction to the Bosu ball 		workout18.htm
Bosu2, fun  
More exercises using the Bosu ball 		workout19.htm
TRX Intro  
TRX intro workout 		workout37.htm
D. Body part focus

These workouts focus on a specific body part.

  Name   /   Summary Page
Lower back1  
Exercises for the lower back 		workout23.htm
Help with pull-ups  
Improve your pull-up performance 		workout26.htm
Hip strength and flexibility  
Improve your hip strength and flexibility 		workout27.htm
Wrists workout  
Exercises that strengthen your wrists (new!) 		workout49.htm
E. Bigger+Stronger (hypertrophy)

These exercises in these workouts focus on hypertrophy, getting BIGGER and stronger.

  Name   /   Summary Page
Bigger+Stronger, Arms  
Hypertrophy exercises for BIGGER, stronger arms 		workout33.htm
Bigger+Stronger, Chest and back  
Hypertrophy exercises for BIGGER, stronger chest and back 		workout34.htm
F. Home or hotel

These workouts are usually pretty simple and can be done in a limited amount of space. Plus, there's no fancy equipment necessary. They only require a yoga mat and (maybe) some dumbbells. Huzzah!

  Name   /   Summary Page
Five easy home exercises  
Fundamental exercises you can do at home on a yoga mat 		workout28.htm
Intense upper body workout  
Exercises with yoga mat + two dumbbells 		workout41.htm
Lower body + Abs workout, 20 mins  
Fun, complete workout by J & T 		workout43.htm
Standing abs dumbbell workout, 7 mins  
Fun workout from Mr & Mrs Muscle 		workout45.htm
G. Seniors

Senior workouts are usually a little lower intensity. They often include an option to do the workout seated in a chair.

  Name   /   Summary Page
Senior workout, 30 mins  
30 Min Senior Exercises at Home with Chair Workouts & Seated Exercises 		workout46.htm
Seated (or standing) dumbbells workout  
This workout is a potpourri of seated dumbbell exercises...and more! 		workout35.htm
H. Plyometrics

Plyometrics workouts include exercises that feature athletic, powerful movements. These exercises usually geared toward younger people and athletes.

Here's the NASM description of plyometric training, blog.nasm.org/fitness/developing-power-in-everyday-athletes-with-plyometrics

  Name   /   Summary Page
Jump rope workout(s)  
Jump rope mixed in with other power exercises 		workout47.htm
Bosu/Dumbbell combo workout  
Bosu, dumbbells, jumping, fun 		workout48.htm
I. Etc

These are some general-purpose workouts that defy categorization. (ha)

  Name   /   Summary Page
Core1, 20 minutes  
A 20 minute core workout with 7 exercises 		workout20.htm
Core2, yoga mat  
Core exercises you can do on a yoga mat 		workout21.htm
Core3, lucky 7 workout  
7 core strengthening exercises to try 		workout39.htm
6 Min Plank Challenge  
12 different plank exercises over six minutes 		workout29.htm
The 30-Day Bodyweight Exercise Challenge  
30 days, 30 exercises, on a yoga mat 		workout30.htm
Ice cream with crunches  
Some FUN yoga mat workouts with crunches, push-ups, and planks 		workout32.htm
Bowflex library of yoga mat workouts  
This is a FUN collection of yoga mat workouts by Bowflex 		workout36.htm
New workouts for 2024

These workouts are new...added in 2024.

  Name   /   Summary Page
20 Best core exercises for strong abs  
Choose from 20 core exercises 		workout42.htm
Simon Waterson's Holy Grail workout  
5 exercises plus 2 minutes of cardio in between each 		workout44.htm
Your first yoga workout  
10-Minute Yoga For Beginners 		workout50.htm
Your second yoga workout  
10 minute Morning Yoga for Beginners 		workout51.htm