Fitness Guide for Men | Women | Beginners

Printable workout routines can be a serious ally when you’re trying to get in shape; with just a click of a mouse you’ve got a well-constructed fitness plan in your hands. Fitness Blender offers a long list of printable programs, all built by professional in the fitness industry. Many of these routines are zero equipment workouts, meaning that they can be done anywhere, anytime, even if you don’t have a gym membership. We also offer free, full length home workout videos, check those out here Here’s a list of some of our favorite printable routines: FB 1000 Repetition, 500 Calorie Blast 7 Day Total Body Program Speed and Agility Training Routine Hourglass Exercises for a Curvy Body Booty Boot Camp 100 Rep Home Workout View entire FB’s entire library of Printable Exercise Plans How to use these Routines: Each of these is in a format that is easy to print off and take to the gym. The biggest advantage in using our plans, however, is that if there is an exer...

NEW! Our full length, 28 minute workout video using this awesome piece of equipment: Video Slosh pipe workouts, or slosh tube workouts, are great for gaining strength, toning muscles, and developing functional balance and body control. You can buy these from a few small companies, or you can easily and inexpensively make your own at home. Learn how to make your own slosh tube . If you’ve never done any exercises using this unique piece of equipment, you’re missing out. Even the simplest exercise becomes more dynamic and challenging when you doing it with a slosh tube. For example, when you do squats with one, you are not only adding the challenge of the weight of the water filled tube to your workout, you also create a situation where your body must balance and adjust to accommodate the imbalances created by the sloshing of the water. Even a basic bicep curl becomes more difficult because your muscles are engaged in a more comprehensive way than with a regular dumbbell. T...

This treadmill workout plan mimics a bell curve; it starts out nice and easy at a fairly low intensity before progressively working up to a challenging peak, and then gradually dropping back down to a less demanding level. The layout of the plan forces you to pay attention to what you’re doing during your sweat session, which is good. You’re going to have to closely watch the timing on your treadmill’s readout. What you need for this routine: Thirty-five minutes, a treadmill that has an incline of at least 15%, comfortable shoes, and maybe some music. How many calories this treadmill workout burns: Including your short warm up, approximately 330 calories for the average 140 lb woman. Depending on factors such as your weight, gender, and lean muscle mass, you could burn anywhere between 250 and 560. Muscles used when walking on incline: Gluteus maximus, medius and minimus, calves, hamstrings, quadriceps, abdominals, lower back, obliques, front and rear deltoids, di...

     Aside from a pair of hand weights, this is a home bodyweight workout routine, meaning that you have zero excuses to pass it up. Do the entire 50 minutes of this routine and this becomes a program that will burn 500 calories, minimum. How to do the Fitness Blender 100 Rep workout:      The way that you do this challenging routine will depend on your own fitness level. You need to commit to doing 100 repetitions of each of the exercises in this home boot camp workout over the course of a day. If you are relatively new to exercise, I recommend breaking it into 4 parts; this way you will only have to do 25 reps of each exercise at once. Four separate workouts throughout the day (at roughly 15 minutes a piece) will serve to give your metabolism a serious boost. If your schedule doesn’t allow for that many separate exercise sessions, you can also do the 100 Rep Boot Camp in sets of 2; do 2 rounds of 25 repetitions so that you have twice dai...

There are hundreds of pieces of equipment out there that supply some kind of weight for you to lift including dumbbells, kettlebells, barbells, medicine balls, and many more. However, all of these forms of weight have one thing in common; they are all dead weight. What is dead weight? Dead weight is just that: dead. It doesn’t move, change shape, or shift its center of gravity. That is why slosh tube training, or a workout using slosh pipe exercises, is so unique. Check out our free, full length 28 Minute Workout Video using a slosh pipe A slosh tube is a tube capped on each end and filled only partially full of water. The water is what gives the tube the weight and is the part that makes the equipment challenging- because it is not completely full the water is allowed to flow through the tube in whichever direction gravity takes it. This does not sound that impressive until you realize that when holding a slosh tube, even a slight dip of one end causes the water to rush to tha...

     Dancing is a great way to get your heart rate up, get rid of extra body fat, and build lean muscle. Because people enjoy doing it the likelihood of adherence is high, which is one of the most important predictors in any given exercise routines ability to help you get fit and stay fit.      This form of a workout uses a wide variety of motions to engage multiple muscle groups in a dynamic way that uses a significant amount of calories. The exact number burned depends largely on what style you’re doing.      There are so many different kinds of dance; to name a few of the better known, there is hip hop, salsa, ballet, swing, ballroom, belly dancing, tap, break dancing, folk, Zumba, country or Western, pole dancing, or even something like moshing. Say what you want about them, but they all count as some form of dance, and they all count as a workout.      Here’s a breakdown of approximate exp...

(Original printable routine below) No matter how hectic a schedule is, there’s not a single person on the planet who can’t spare less than a sixth of an hour for an 8 Minute Abs Workout Routine. This at home ab workout hits the entire ab panel as well as the obliques, and is a fun combo of Pilates moves and variations on traditional situps. Consistency is key when it comes to working out; while under 10 minutes is not a long time to spend exercising, making priority of quick abdominal routiness like this one 4-5 times a week can help you get a lean, toned, flat stomach. How to do this Routine: If muscles are not already warm, do 5-10 minutes of cardio (walking, jogging, running) before starting. Do each exercise for 45 seconds before moving onto the next. Crunches Russian Twists Flutter Kicks Pilates Hundreds Jumping Oblique Twists Reverse Crunches Crisscross Crunch Pilates Toe Taps Pilates Side Hip Raises (Right) Pilates Side Hip Raise (Left) Cool Down & Stretch Tips...