Fitness Workout Programs
Get expert fitness advice from the American Council on Exercise with these free sample workout programs. Each program includes a warm-up, full workout and cool-down in addition to step-by-step exercise demonstrations and guidance on frequency and intensity levels.
 |
Hip/Thigh Workout
Increase muscular strength and definition for the lower-body with a specific emphasis on the glutes, hips and thighs.
See Hip/Thigh Workout |
 |
Core Workout
Increase the strength of the muscles that provide stability and mobility for the spine, pelvis, rib cage and hips.
See Core Workout |
 |
Stability Ball Workout
Use the stability ball as an effective training tool to increase muscular strength and joint range-of-motion.
See Stability Ball Workout |
 |
Total Body Workout
Increase strength and definition for all major muscles of the body in one complete workout.
See Total Body Workout |
 |
Chest & Back Workout
Increase the strength and definition of the chest and back muscles in one single workout
See Chest & Back Workout |
 |
Shoulders & Arms Workout
Tone and build stronger biceps, triceps and wrists using this variety of our arm and shoulder exercises.
See Shoulders & Arms Workout |
 |
TRX Suspension Training Workout
Improve total body strength and joint range-of-motion using the TRX Suspension Training System.
See TRX Workout |
 |
At-Home (No Equipment) Workout
Increase strength and definition for all major muscle groups in this challenging total-body workout done from the comfort of home – no equipment needed!
See At-Home Workout |