Please note: Many of these exercises do anticipate that you have access to exercise equipment!
If you do not have access to exercise equipment, consider joining a local YMCA, gym or purchasing some basic workout equipment such as a bench, workout bar and dumbbells. You can do an awful lot with a minimum of equipment.
Most of all, Be Fit!
Four Step Fitness Test
Measure your fitness level with this easy, four-step series of tests you can do in the comfort of your home. If you have any trouble viewing the eBook format, feel free to view the simple Text Version instead.
You can exercise a bit less strenuously, but should still exercise! Check out our Exercise Guidelines for Seniors for information and exercises modified for seniors.
The Essential Exercises
- Fitness Ball Ab Exercises - These balls are great for toning your abdominals.
- More Fitness Ball Exercises
- The Snatch Exercise - Olympic lift that develops flexibility and coordination
- The Modified Push-Up Exercise - The modified push-up is a good all-around chest developer.
- Explosive Jacks Exercise - These power-boosting explosive jacks are hard work!
- Cable T Biceps Curl Exercise - Great bicep exercise using the cable pulley machine...
- Biceps Curl Exercise - A long-time favorite exercise for the upper arms.
- Body Weight Squats Exercise - Perhaps the best lower body exercise a person can do.
- Jump Shrug Exercise - A little shoulder attitude along with some cardio jumps.
- Squats Exercise - Can't beat the squat for a great leg exercise.
- Jump Squat Exercise - Adds some cardio-power to squats.
- Non-Lockout Squat Exercise - Uses a bar to add resistance to squats for further strengthening.
- Dead Lift Exercise - Works the hamstrings, gluteals and lower back.
- Sit-up Exercise - Most of us know it, let's perform it properly.
- No Crunch Tummy Tightener Exercise - Take inches off your waistline with the "Bridge Opposite Arm-Leg Reach".
- Abdominal Crunches Exercise - This muscle group is the key to good posture and overall strength.
- Chest-Down Good Morning Exercise - Strengthens the back but avoid this exercise if you have lower-back problems.
- Chest Press Exercise - Strengthens the Pectoralis major and minor, triceps, and deltoids.
- Bench Press Exercise - The bench press primarily focuses on the development of the pectoral or chest muscles.
- The Bridge - This is another movement for your core (midsection).
- Side Crunches Exercise - To tone love handles, do side crunches!
- Ab Reverse Curl Exercise - The reverse curl will help to reduce a protruding stomach.
- Negative Sit-Ups Exercise - An effective alternative to the traditional sit-up for people who suffer back problems.
- Standing Crunch Exercise - How do you use the muscles in every day life? Standing up!
- Shoulder Press Exercise - Targets the Middle and Front of Shoulders (Medial and Anterior Deltoids and Triceps)
- Kettlebell Circuit Exercise - If you're in a time-crunch, you could even do just three to five sets of these and get a great workout.
- The Plank Exercise (Abs and Back) - Works the abdominals and back...
- Quick Warm Up - When we say quick, we do our best to mean quick!
- Toe Touch Exercise - Touch your toes from a lying-down position.
- Bent-Over Rows Exercise - Great for the region of the back called the latssimus dorsi.
- Dip Exercise - The Dip is a hugely productive upper body exercise.
- Bench Dip Exercise - Excellent exercise for the back of the arms (triceps).
- Dumbbell Power Clean and Press Exercise - Works the upper and lower major muscle groups.
- Pull Up Exercise - An old stand-by exercise, because it works!
- Reverse Grip Lat Pull-Down Exercise - Excellent for strengthening the muscles of your upper back and biceps.
- Dumbbell Shoulder Press Exercise - Focus's on the shoulders...
- Preacher Curl Exercise - The preacher curl is the ideal biceps solution!
- Zottman Curl Exercise - A bicep curl with a twist.
- Incline Dumbbell Curl Exercise - Uses an incline bench for your dumbbell curls.
- Wide Grip Biceps Curl Exercise - Using a bar and a wide grip exercises the biceps from a different angle.
- Push and Touch Exercise - Works shoulders and upper back for great definition...
- Rope Triceps Extension Exercise - The rope gives you more ease and control while working the back of your arms.
- Triceps French Curl Exercise - Probably one of the best tricep exercises.
- Lying Triceps Extension Exercise - One of the most stimulating exercises to the entire triceps muscle group in the upper arm.
- Bench Dipper Exercise - Focus on the negative--the portion of the exercise in which you lower your body.
- Close Grip Bench Press Exercise - Do this one with strict technique to benefit the chest.
- Modified V-Sit Exercise - Another excellent exercise for the abs and back.
- Cycling Twist Exercise - Works the entire side of your torso.
- Lunge with Anterior Raise Exercise - This exercise works the legs, core, butt and shoulders.
- Plie Squat with Upright Row Exercise - Get a lot of bang for your muscles with the combo exercise!
- Seated Quad Strengthener Exercise - Uses ankle weights to help strengthen the quads.
- Stability Ball Wall Squat Exercise - Strengthens core, hamstrings and glutes using a stability ball.
- Lunges Exercise - An old favorite; works the upper thigh and buttocks; hip extensors, quadriceps.
- Walking Lunge Exercise - A long lunge emphasizes the gluteus maximus (butt); a short lunge emphasizes quadriceps.
- Windmill Lunge Exercise - Lunge forward, sideways and back - maximum workout for the thighs!
- Wide Grip Incline Bench Press Exercise - Uses a bench and bar to work the chest muscles.
- Bent Knee Deadlift with Bicep Curls Exercise - This is a great combination exercise to work several large muscle groups at one time!
- Wrist Curl Exercise - The wrists are an easily forgotten area - give them a couple moments with this exercise.
- Wide Grip Seated Row Exercise - Excellent exercise for the back.
- Wide Grip Lat Pull Down Exercise - The lat pulldown is a good back exercise for people who can't do chin ups.
- Pullover/Skull Crusher Exercise - This exercise works several upper-body muscle groups at the same time.
- Step Ups Exercise - Pump up the volume on your stereo and get stepping!
- The Target Lift Exercise - This technique can be applied to any regular resistance exercise.
- Y's, T's and I's Exercise - This exercise helps strengthen the small, but crucial muscles, the rotater cuffs.
- Heel Raises Exercise - Muscles worked: Calves; Gastrocnemius and solius.
- Spine Release Stretch - Eases spinal tension and stretches back and shoulder muscles
- Wall Push Stretch - This exercise is great for people who are not able to do a regular push up.
- Palm Touch Stretch - The palm touch exercise is a great stretching exercise to do after warming up.
- Toe Touch Stretch - Good overall stretch. Always remember, stretching should feel good, not painful.
- Calf Wall Push Stretch - Gentle but effective stretch for the calf muscles.
- Hamstring Stretches - Hamstring Stretches stretch the muscles of the hamstrings which can alleviate stress and tension as well as lower back pain.
Workout While You Rest
Do these easy moves during the rest periods in your strength workout to get the benefits without spending a single extra minute in the gym!
- Superman Exercise - Strengthens your lower-back and spinal muscles.
- Seated Toe Lift Exercise - Strengthens the muscles in the front of your shins so your lower legs feel less sore.
- Front Pillar Bridge Exercise - Works most major core muscles for strength and stability during activities that involve weight lifting.
- Rear Delt Raise Exercise - Strengthens the muscles behind your shoulders so you won't slump.
Tennis Ball for Achy Feet: For an easy, free mini massage that stretches and soothes your arches, slip off your shoes and roll each foot over a tennis ball, golf ball, or soup can for a minute or two. To cool throbbing feet, roll them over a bottle of frozen water.
- Ball Roll - Prevents heel and arch pain.
- Towel Curls - Prevents arch strain and hammer toes.
- Toe Stretch - Tones calf and toe muscles.
- Protect your feet with comfortable, well-fitting shoes that have a stable sole and adequate arch support.
- Make sure your shoes have adequate padding.
- Wear socks with a light amount of elastic compression to help prevent blood from pooling in the feet and lower legs. Wear socks that don't have an extremely tight band at the top.
- Indulge in an occasional warm foot soak to ease aches and pains.
Freebie: Simple Muscle Chart Diagram (PDF)
Simply click the image if you would like to download a PDF copy of the muscle chart.