Workouts on the Web
These workouts were created by exercise physiologist Brett McIff, PhD, PAPHS, from the Utah Department of Health. They will help you learn the correct form and method of various exercises designed to help you build strength. Each exercise is tailored to serve both the beginner or advanced athlete and targets a specific body part.
The Workouts use 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 them out and take them to the gym.
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: Making Changes
- Tracking Your Progress: Exercise Chart: Get Creative
- Getting started: Warming Up and Cooling Down
Cardio
- Holiday / Weekend Cardio Workout
- Walking for Beginners
- Home Exercise Equipment
- Calculate Your Heart Rate
The Exercises:
Combination, Agility Exercises and Plyometrics
- Dive Bombers
- Squat Thrusts (L, C)
- Combo Lunge/Squat Press (L, M, A)
- Suitcase lift/Farmer's Walk and One Side Hang Clean (L, M)
- Bench Jumps and Star Jumps(L, M, A)
- Hurdles and Cone Jumps and Bounding (L, M, A)
- Cone Runs 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)
- Family Olympics
- Obstacle Course and Crossing the River
Upper Body
- Neck Strengthening and Upright Row (M)
- Seated Row with Bands and Bent Over Dumbbell Row (L)
- Lateral Arm Raise and Shoulder Press (M)
- Triceps Kickback (M)
- Dips (M)
- Reverse Pushups/Playground and Monkey Bars (L, M, A)
- Lying Triceps Extension and Triceps Press with the Ball (M)
- Bench Dips
- Bicep Curls with Your Child (M, A)
- Biceps Curl and Concentration Curls (M)
- 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
- Seated Leg Extensions (L)
- Wall push-up, Ball Push-up and Raised Leg Push-up (L, M)
- 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 (L, A)
- Donkey Kicks (L, A)
- Clock Lunge (L) or Pole Squat (L, A)
- 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)
- Cat-Camel and Bird Dog (C)
- Plank and Side Plank (C)
- Reverse Hyperextension
- 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)
- Good Mornings and Reverse Push Up (C)
- Seated Crunch (C)
- Hanging Crunch (C, A)
Exercises During Pregnancy
- One-sided Shoulder Shrugs and Shoulder Rolls (M, A)
- Guidelines for Exercising During Pregnancy
- Cobbler Stretch and Mermaid Stretch (L,M)
- Sumo/Plies Squats and Inner Thigh Stretch (L, M)
- Warrior Pose (Yoga) and Pelvic Tilt (C)
- Front Raises and Shoulder Drawbacks (M, A)
- Drawing In and Toe Taps (C, A)
- V-leg Sit Up and Inner-Outer Thigh Press (C, A, M)
Keep your workouts fresh by trying different variations of these exercises on the Fresh Start to Fitness program every Wednesday morning on KUTV. Get a fresh start to your fitness!