Workout Center
The workouts below include cardio, strength training and flexibility workouts for all fitness levels targeting the abs, total body, upper body and lower body as well as Pilates and yoga moves. These are just sample workouts. Modify them as needed to fit with your fitness level, schedule, equipment and goals. Some workouts are ranked according to difficulty: Beginners (Beg), Intermediates (Int) and/or Advanced (Adv) exercisers. You can also use my Workout Finder to find the best workouts for you.Choose Your Workout:
- Abs, Core and Back
- Beginner Workouts
- BOSU Workouts
- Cardio Workouts
- Cardio Interval Workouts
- Circuit Training
- Exercise for Older Adults
- Flexibility, Yoga and/or Pilates-Style Workouts
- Golf Workouts
- Kettlebell Workouts
- Lower Body
- Postpartum Workouts
- Total Body for Intermediate/Advanced
- Total Body No Equipment Workouts
- Upper Body Strength
Abs, Core and Back
- Abs and Back (Int/Adv)
- Abs & Core (Int/Adv)
- Abs, Hips & Thigh w/ Medicine and Exercise Ball (Int/Adv)
- Abs on the Ball (Beg/Int)
- Advanced Ball Workout (Adv)
- Basic Ab Exercises (Beg/Int/Adv)
- Basic Lower Back Strength and Stretch (Beg/Int/Adv)
- Beginner Abs (Beg)
- Best Abs Workout (Beg/Int/Adv)
- Core and Flexibility
- Core Strength (Int)
- Dynamic Abs (Int/Adv)
- Functional Core Workout (Beg/Int)
- Abs and Core Progressions (Beg/Int/Adv)
- Standing Ab Workout (Int/Adv)
- Total Core Workout (Int/Adv)
- Yoga/Pilates for Abs (Int/Adv)
- Ballast Ball Exercises (Beg/Int/Adv)
Beginner Workouts
- 20-Minute Cardio for Absolute Beginners
- 22-Minute Cardio for Absolute Beginners
- 25-Minute Cardio for Absolute Beginners
- 27-Minute Cardio for Beg/Int
- 30-Minute Cardio for Absolute Beginners
- Basic Beginner Strength
- Beginner Ball Workout for Balance, Stability & Strength
- Beginner Upper Body Strength
- Beginner Lower Body Strength
- Cardio for Beginners
- Elliptical Workout for Beginners
- Interval Training for Beginners
- Interval Training for Beginners - 2
- Interval Training for Beginners - 3
- Resistance Band Workout for Beginners
- Stationary Bike Workout for Beginners
- Total Body Home Dumbbell Workout
- Total Body Home Dumbbell Workout 2
- Total
- Total Body for Beginners 2
- Total Body for Beginners 3
- Total Body Strength & Stretch on the Roller
- Seated Total Body Strength - All Seated Exercises
- Office Workout
- Walking Workout for Beginners
BOSU Workouts
Cardio Workouts
- 30-60-90 Mixed Interval Workout (Int/Adv)
- Advanced Cardio Blast Workout (Adv)
- 10-Minute Low Impact Home Cardio Workout (Int/Adv)
- 20-Minute Cardio for Absolute Beginners
- 25-Minute Cardio for Absolute Beginners
- 27-Minute Cardio for Beg/Int
- 30-Minute Cardio for Absolute Beginners
- Burn 300 Calories in 30 Minutes (Int/Adv)
- Cardio Endurance Workout for Beg/Int Exercisers
- Cardio on the BOSU (Int/Adv)
- Cardio for Beginners (Beg)
- Elliptical Workout for Beginners (Beg)
- Basic Endurance Workout (Beg/Int)
- Low Impact Cardio Blast (Int/Adv)
- Low Impact Cardio Challenge (Int/Adv)
- Outdoor Circuit Workout (Int/Adv)
- Outdoor Circuit Workout - 2 (Int/Adv)
- Stationary Bike Workout for Beginners (Beg)
- Walking Workout for Beginners (Beg)
Cardio Interval Workouts
- Basic Elliptical Interval Workout (Beg)
- Elliptical Interval Workout - Level 2 (Beg/Int)
- Boredom Buster Treadmill Interval Workout - 30 Minutes (Beg/Int/Adv)
- Boredom Buster Treadmill Interval Workout - 45 Minutes (Int/Adv)
- Boredom Buster Treadmill Interval Workout - 50 Minutes (Adv)
- Boredom Buster Cardio Medley Workout (Int/Adv)
- Elliptical Interval Workout (Int/Adv)
- High Intensity Aerobic Interval Workout (HIIT) (Int/Adv)
- High Intensity Medley Workout (HIIT) (Int/Adv)
- Intense Interval Workout (Int/Adv)
- Interval Workout - Sprints and Hills (Int/Adv)
- Interval Training (Int/Adv)
- Interval Training for Beginners (Beg)
- Interval Training for Beginner/Intermediate Exercisers
- Interval Workout for Beginners - 2 (Beg/Int)
- Interval Workout for Beg/Int - 2.5 (Beg/Int)
- Interval Workout for Beginners - 3 (Beg/Int)
- Mixed Interval Workout - Anaerobic Threshold and Aerobic Intervals (Int/Adv)
- Sprint Interval Workout (HIIT) (Int/Adv)
- Tabata Cardio Workout (HIIT) (Adv)
- Treadmill Cardio Circuit (Int/Adv)
Circuit Training
- 10-Minute Body Weight Circuit
- 10-Minute Home Circuit Workout
- Advanced Cardio & Strength Circuit (Adv)
- Basic Cardio and Strength Circuit (Beg/Int)
- Boot Camp (Adv)
- Bootcamp 2 (Int/Adv)
- Cardio and Strength Calorie-Burning Circuit (Int/Adv)
- Cardio and Strength Circuit Workout
- Circuit Training (Beg/Int/Adv)
- Fat and Calorie Burning Circuit (Int/Adv)
- 30-Minute Total Body Strength Circuit (Int/Adv)
- 30-Minute Circuit Workout (Int/Adv)
- Outdoor Circuit Workout 1 (Int/Adv)
- Outdoor Circuit Workout 2 (Int/Adv)
- Fat Burning Circuit Workout (Int/Adv)
- 10-Minute Strength and Power Circuit (Int/Adv)
- Office Staircase Circuit Workout
- Tabata Strength Workout (Adv)
- Total Body Timesaver Circuit (Int/Adv)
- Total Body Dumbbell Circuit Workout (Int/Adv)
- Whole Body Circuit (Int/Adv)
Exercise for Older Adults
- Knee Pain Exercises (Beg)
- Lower Body Strength, Stability and Flexibility (Beg/Int)
- Step by Step - How to Safely Get Up and Down From the Floor (Beg/Int/Adv)
- Total Body Strength for Older Adults/Seniors
- Total Body Strength for Older Adults/Seniors - Level 1
- Total Body Strength for Older Adults/Seniors - Level 2
- Total Body Strength for Older Adults/Seniors - Level 3
- Total Body Strength for Older Adults/Seniors - Level 4
- Total Body Stretch for Older Adults/Seniors
Flexibility, Yoga and Pilates-Style Workouts
- 10-Minute Yoga
- Basic Stretch
- Basic Ball Stretch
- Basic Total Body Stretch
- Lower Body Stretching
- Gentle Yoga Stretch
- Mat Workout - Yoga/Pilates exercises
- Morning and Evening Yoga
- Relaxing Stretch with Exercise Ball
- Seated Stretch for Back, Neck and Shoulders
- Strengthen and Stretch Your Lower Back
- Stretches for Office Workers
- Total Body Ball Stretch
- Total Body Stretch
- Total Stretch with Resistance Bands
- Yoga Fusion with Bands
- Yoga on the Ball
Golf Workouts
Kettlebell Workouts
- Beginner Kettlebell Workout (For int/adv exercisers new to kettlebell training)
Lower Body
- Advanced Lower Body & Core (Int/Adv)
- Basic Exercises for the Lower Body (Beg/Int)
- Basic Butt Workout (Int/Adv)
- Hips, Butt and Thighs (Beg/Int)
- Knee Pain Exercises (Beg)
- Legs and Shoulders (Int/Adv)
- Lower Body Challenge - Opposing Muscle Groups (Int/Adv)
- Lower Body Challenge - Supersets (Int/Adv)
- Lower Body Circuit Blast (Int/Adv)
- Lower Body Exercise Progressions (Beg/Int/Adv)
- Lower Body Mix and Match (Beg/Int/Adv)
- Lower Body Power and Strength (Adv)
- Lower Body Pyramid (Int/Adv)
- Lower Body Strength (Int/Adv)
- Quick Lower Body (Int)
- Quick Fix Lower Body (Int/Adv)
- Superset Lower Body Workout (Adv)
Postpartum Workouts
- Postpartum Strength Training Workout (Beg/Int)
- Postpartum Ab Workout (Beg)
Total Body for Int/Advanced Exercisers
- 10-Minute Travel Workout
- 10-Minute Strength
- Advanced Total Body Strength (Adv)
- New and Unique Strength Training Moves
- Push Workout
- Pull Workout
- Quick Total Body Series
- Strength Training for Busy People (compound movements)
- Superset Total Body Workout
- Total Body at Home
- Total Body Blast
- Total Body Challenge - Supersets
- Total Body - Get Ready for Skiing
- Total Body Heavy Weights
- Total Body Intermediate Workout
- Total Body Strengthen & Stretch - Core
- Total Body Strength, Balance & Stability
- Total Body Strength with Exercise Ball
- Total Body Supersets
- Total Body Timesaver Challenge - Supersets
- Total Body Timesaver with Compound Movements
- Total Body Timesaver 2 with Compound Movements
- Total Body Workout with Gliding Discs
- Total Body with Bands
- Tri-Set Strength (Int/Adv)
Total Body No Equipment Workouts
- 10-Minute Body Weight Circuit
- Boot Camp Circuit (Int/Adv)
- No Weight Workout (Beg/Int/Adv)
- No Equipment Workout for Travelers (Int/Adv)
Upper Body
- Back Exercises (Beg/Int/Adv)
- Best Triceps Workout
- Back and Biceps (Int/Adv)
- Bicep Exercises (Beg/Int/Adv)
- Biceps and Triceps (Int/Adv)
- Chest Exercises (Beg/Int/Adv)
- Chest and Back (Int/Adv)
- Chest, Shoulders & Triceps (Int/Adv)
- Quick Fix Upper Body w/ Compound Moves (Int/Adv)
- Seated Upper Body - Good for People With Limited Mobility or Lower Body Injuries (Int/Adv)
- Shoulder Exercises (Beg/Int/Adv)
- Shoulders, Arms & Chest (Int)
- Superset Upper Body Workout (Int/Adv)
- Triceps (Beg/Int/Adv)
- Basic Upper Body (Int)
- Upper Body Challenge - Tri-Sets (Int/Adv)
- Upper Body Challenge - Unilateral Supersets (Int Adv)
- Upper Body Exercise Progressions (Beg/Int/Adv)
- Upper Body Mix & Match (Int/Adv)
- Upper Body Mix and Match Timesaver (Beg/Int/Adv)
- Upper Body Mixed Resistance Workout - Dumbbells and Resistance Bands (Int/Adv)
- Upper Body Pyramid Workout (Int/Adv)
- Upper Body with Resistance Bands (Beg/Int/Adv)
- Upper Body Power and Strength(Adv)
- Upper Body Strength (Int/Adv)
- Upper Body Strength & Endurance Challenge (Int/Adv)
