Use these premade cardio and weightlifting routines to get fit!
Learn proper form for exercises.
Routines for new or experienced lifters.
No equipment? Try these fun cardio workouts!
Learn what to buy for home workouts.
Exercise Instruction Resources
In order to prevent injury, it is essential to have proper form during weight training exercises. There are several avenues for improving your form. One is to find a gym with qualified personal trainers to demonstrate the exercises. Beware that many gyms do not require their personal trainers to have rigorous training. For this reason, you may consider doing research on your own so that you can spot an unqualified trainer. Often crossfit or olympic lifting gyms, or powerlifting clubs have individuals who can help you with form on the trickier exercises (for example, the squat, bench press, deadlift, and olympic lifts). Below is a list of decent online and print resources to help you.
Resources for Squats, Bench Press and Deadlifts
- How to squat
- Different squatting variations
- Squatting and your knees
- Mastering the deadlift
- How to bench press with proper technique and avoid shoulder injuries
Also, I strongly suggest picking up a copy of Rippetoe and Kilgore's Starting Strength for its indepth explanations of how to squat, deadlift and bench press properly.
Comprehensive Exercise Database
Bodybuilding.com's exercise instructions are fairly good, and offer videos.
Weightlifting Routines by Skill Level
Note: any 4x/week split routine may be turned into a 3x/week rotating split. For example, you can change a Mon/Tues/Thurs/Fri split to a Mon/Wed/Fri/next Monday.
- Skill level - new to lifting.
- skill level - minimum 3 months weightlifting.
- skill level - minimum 6 months weightlifting.
Equipment Free Cardio Workouts
Exercise Equipment for Home Workouts
If you are going to make a cardio equipment purchase (such as a treadmill or elliptical trainer), I highly suggest reading reviews on Amazon.com.
To get an idea of what you need for an individual workout, I've outlined what you need for each workout on the beginner/intermediate/advanced workout pages.
I personally own the following.
- Incline/Decline Bench
- Dumbbell Weight Set
- Standard Bar Weight Set
- Swiss ball
Intermediate to Advanced:
The above plus:
- Adjustable Squat Rack
- Door Pullup System
- 300 lb Olympic Weight Set
- SelectTech Dumbbells