Home » Fitness » Exercise Library

Exercise Library

Need some ideas for your daily workouts and getting in shape? Use the library of exercises we have compiled for you, and watch yourself change.

Use this library as an à la carte menu to:

  • Build your own exercise routine
  • Target a specific area
  • Understand proper form and technique

Click on any exercise below and watch a short video. Be sure to reference the FULLfitness Tips to Maximize Your Results.

1-Minute Workouts

Finding balance is the core of everything we do at FULLforLife, fitness included! We all have days where there is just NOT an extra 15 minutes to schedule in a sweat sesh. On those crazy busy days, we encourage you to simply choose an exercise from this library, set a timer for 60 seconds and get your heart pumping, blood flowing and sweat going.

Fitting in small spurts of exercise can make a BIG difference. With just 60-seconds of work each day you’ll feel more energized, minimize cellulite, reduce bloating and reveal a sleek and sexy you!

Make this your forever motto to staying active!


Upper Body and Arms – Body Weight Exercises:

Upper Body and Arms – Free Weight Exercises:

Lower Body and Legs – Body Weight Exercises:

Lower Body and Legs – Free Weight Exercises:

Abs/ Core – Body Weight Exercises:

Abs/ Core – Free Weight Exercises:

Cardio – Body Weight Exercises:

Warmup Index:

Cooldown Index:


  • Basketball Jumps – Keep feet planted on the ground and do a regular squat rather than jumping.
  • Boat Pose – Rather than elevating feet, touch toes to the ground for added stability.
  • Burpee – Step each foot back into plank position rather than jumping feet simultaneously.
  • Donkey Kicks – Alternate touching heel to butt, one foot at a time.
  • High Knees – Use slow, controlled high steps rather than fast movements.
  • Explosive Jumping Movements – Step, walk or use low impact jumps.
  • Jumping Jacks – Step left leg out to the side and then right leg out to the side.
  • Knee Push Ups – Substitute Wall Push Ups.
  • Leg Lowers – Alternating leg lowers.
  • Lunge Jumps – Alternating Forward Lunges.
  • Mountain Climbers – Use slow, controlled steps rather than fast movements.
  • Plank Jack – Step each foot out laterally and back to start position rather than jumping feet simultaneously.
  • Plank with Single Arm Salute – Substitute Plank.
  • Push Ups – Substitute Knee Push Ups.
  • Tricep Push Ups – Substitute Tricep Knee Push Ups.
  • Squat Jumps – Keep feet planted on the ground and do a regular squat rather than jumping.
  • Up Down Planks – Substitute Static Plank.
  • X Jack – Substitute Traditional Jumping Jack.
Cheers to a healthy lifestyle and living FULLforLife!
xo, Pam & Kalie

Hi beautiFULL, We’re Pam and Kalie

If you want your family to live a healthier life, you’ve come to the right place! Our simple wellness practices have been handed down for three generations and are the secret weapon to staying healthy and sane.

Learn More


Workout Packages

Start at the beginning or choose a cycle that’s right for you. Each package works your full body and comes with guides and printables to help you on your journey! 

Cycle 1

  • Weeks 1 thru 4
  • 10 to 25 minute workouts

Cycle 2

  • Weeks 5 thru 8
  • 30 to 35 minute workouts

Cycle 3

  • Weeks 9 thru 12
  • 35 to 40 minute workouts

Cycle 4

  • Weeks 13 thru 16
  • 35 to 45 minute workouts


Your Fitness Journey Today

1. Easy To Get Started

This is where your journey begins! With an abundance of resources at your fingertips, choose the path that speaks to your area of concern.

2. Utilize Proven Strategies

Our stellar toolbox is complete with fitness challenges, workout videos, guides, nutrition tips and an array of printable checklists and cheat sheets... all designed to easily track your progress, crush your goals and overcome any hurdles that stand in your way.

3. Stay Connected with a Supportive Community

You’ll never be alone on your journey to loving movement! Join other women, along with the two of us (Pam and Kalie), in our private Facebook group where you’ll make friends, share ideas and receive encouragement anytime you need it.


To Embrace Healthy Living


28-Day Fitness Challenge

Are you struggling with where to start and feeling overwhelmed? If you are just stepping into exercise, and consider yourself a true beginner, this program is for you! Over the next 28 days, you will gradually build up strength and endurance by incorporating basic fitness into your routine.


Helped Other Readers Just Like You

Years Professional Experience

Lives Transformed

Hours Teaching & Coaching

Lectures, Workshops & Events


Amazing Results


Say Yes to Healthy: Simple Tips For Staying Slim & Trim

Simple ways to shed pounds without breaking a sweat.

Free Guide Fitness – Tips & Tricks for Staying Slim

"*" indicates required fields