Free home exercise programs

Effective workouts include videos and illustrations.



Try this series of free home exercise programs for a convenient way to build your strength and improve your cardiovascular fitness. The routines include interval training and strengthening exercises with illustrations and videos, making the workouts easy to follow. Each article shows you how to progress the exercises once your strength and fitness improves.


Exercise routines

Back strengthening exercises 
Exercise routine for the deep muscle layers that support the spine, including all 4 abdominal muscle groups. This is a great introduction to developing a strong, balanced midsection.

Pilates sample exercises
 
Step up the intensity from the back-core strengthening program. As the exercises become more challenging, using correct form becomes even more critical. The videos help you learn and develop greater control over your body movements.

Resistance band exercises
A great traveler's routine. Strengthen your upper and lower body in one quick workout using minimal equipment. The exercises are easily modified to make your workout easier or more challenging as needed. 6 exercise videos and illustrations are included.

Stability ball exercises
Challenging exercise routine emphasizing the upper body and core. Moves are adapted from Pilates and gymnastics exercises. Build strength and develop balance, control and stabilization for your torso and shoulder girdle.

Body weight exercises 
Resistance training for the upper and lower body. All of the exercises can be done at home without equipment. Train your body to generate more force and power with movement. It will make activities like lifting, squatting and stair climbing much easier. 6 exercise videos included.

Knee strengthening exercises
Target the thigh, hip, gluteus, and calf muscles that work together to support and control the knee joint. Improve your balance and muscle tone while reducing your risk of injury.



Cardio

High intensity interval training 
Use bursts of intense exercise for higher calorie burning and a boost in your cardio fitness. Beginning and intermediate workouts are illustrated, including drills that improve your balance and agility.

Cardiovascular exercises
Learn how to build your cardio fitness. Progress from a 15 minute beginner's cardio workout to vigorous training with all types of physical activities.



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Back strengthening exercises
Illustrations and 7 videos. Core exercises included.



Pilates sample exercises 
A short, intense routine with videos, illustrations.



Body weight exercises 
Illustrations and 6 videos. Upper and lower body exercises.



Knee strengthening exercises 
Challenge your thigh, hip and leg muscles. Improve strength and balance.



High intensity interval training 
Boost your fitness with bursts of more intense exercise.