A printable exercise routine allows you to read the directions and sequence of the workout no matter where you are. To reduce wear and tear to your printout and protect it from the weather you can laminate it or place it inside a transparent document holder. Healthy adults can perform cardiovascular workouts like walking and dancing up to five times a week and strength training at least two times, but not more than four times a week.
Swimming
Burn almost 300 calories by performing this swimming routine in a 25 yard long pool. A length means swimming from one side of the pool to the other. Start with four lengths of free style, followed by alternating between freestyle and the elementary back stroke for eight lengths. Use a kickboard and kick your legs for four lengths, followed by four more lengths of freestyle, but this time use a pull buoy between your legs. Do another eight lengths alternating between freestyle and elementary back stroke and then do your favorite stroke for two lengths at a moderate pace. Finish with two more lengths of freestyle to complete this printable workout. To print out this workout, follow the link in the Resources section.
In the Park
Go to your local park to perform this exercise routine that requires a park bench and a tree. Do 12 pushups while standing by leaning over and placing your hands on the back of a park bench. Perform the plank pose for two repetitions of 20 seconds with your feet pressed against a tree at shoulder height. Step up on a park bench with your right foot, lift your left leg behind you and lower yourself back to the ground; repeat 12 times and switch to the other side to complete the set. Easily print out this workout by following the link in the Resources section.
Cycling
Find a good hill and ride your bicycle up and down it to do this printable workout. After each hill climb, pedal back down in an easy gear. Warm up by riding uphill for 60 to 90 seconds and pedal back down. Set your gears to a moderate resistance and ride up the hill while seated. Increase the resistance by one gear and ride up the hill while seated. Keep the same gear and ride up the hill halfway while seated and the second half while standing. Increase the resistance one more gear and ride up the hill halfway while seated and the second half while standing. Using the same gear, stand the entire way as you pedal uphill. Increase the gear resistance by two and ride up the hill while standing the entire way. Cool down by enjoying a 30 minute bike ride using a moderate gear setting, switching to an easy gear for the last 5 minutes. Use the link in the Resources section to print out this workout.
Abs
You need a 3 ft towel and a chair for this printable abdominal workout featuring four exercises. Sit in a chair, place the towel in your right hand, lean slightly forward and make a figure eight shape in front of you 10 times; repeat on the other side. Sit in a chair, grasp the edge of the seat and raise yourself off the chair for as long as you can; repeat for 1 minute. Kneel in front of a chair, place your forearms on top of it and exhale as you contract your navel toward your spine and hold for five to 10 seconds; repeat 10 times. Perform the quadruped opposite arm and leg raises by kneeling down on all fours with your hands under your shoulders and your knees hip-distance apart. First raise your right arm and left leg at the same time and then repeat with your left arm and right leg to complete one repetition; do 15 to 20 repetitions. Print out this ab exercise routine by following the link in the Resources section.
References
- "Fitness" magazine; The 22-Minute, 270-Calorie-Burning Swim; 2006
- "Fitness" magazine; The Ultimate Ab Workout Plan: Week 1 Exercise Instructions; 2008
- "Fitness" magazine; 60-Minute Cycling Hill Workout
- "Fitness" magazine; Play Away the Pounds: Work Out in the Park!; Lara McGlashan
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
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