Exercise Library

Need some ideas for your daily workouts?

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!

THE MOVES

Upper Body and Arms

Body Weight Exercises:



Upper Body and Arms

Free Weight Exercises:


Modifications


  • 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.

our

Featured Fitness Programs

Start at the beginning...or choose a package 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

Start

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.

CONTINUE

Your Journey to Healthy Living

sofa to sensational

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.

WE HAVE

Helped Other Readers Just Like You

55+

Years Professional Experience

1,000+

Lives
Transformed

10,000+

Hours Teaching & Coaching

350+

Lectures, Workshops & Events

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hear

What the FULLforLife Community is Saying

"I am thrilled with the results and changes I have made physically, mentally and emotionally by living FfL! I've completely revamped my kitchen and have been able to stick with the FfL workouts because I can do them anywhere, anytime. After following the Healthy Eating Made Simple course and sharing the information with my family, my three daughters have even taken an interest in helping out in the kitchen. I lost 25 lbs, 4 inches in my waist and more inches all over!"

- Ashley Nicole -

"Prior to FfL I was struggling with my weight, the time to prepare nourishing meals and feelings of self-doubt. FfL showed me a proven plan that taught me to be more organized, motivated and in control of my journey. I am now able to live a vibrant, healthy lifestyle that I love. FfL transformed my life."

- Rose -

"Prior to FfL I was constantly frustrated trying to figure out healthy food choices and stay active. With all the conflicting information out there, I bounced around from one plan to another without any success. The FfL programs have allowed me to take steps to create a healthy, well-nourished and active lifestyle. FfL has changed my life."

- Shirley -

"Prior to FfL I was struggling with what supplement or diet to be on and which workout program to start that would help me reach my goals. FfL showed me maintaining a healthy relationship with food, nourishing myself and finding the time to fit exercise into my daily routine is attainable."

- Cathy -

"Being part of the FULLforLife community has changed my life. What FfL offers provides me with the perfect combination of healthy recipes my family loves, effective at-home exercises, tons of resources and much more. I have finally developed healthier habits without feeling overwhelmed."

- Therese -

"With the tools and resources FfL provides, I developed a new attitude that gave me the confidence and drive to prioritize self-care and make better choices to live a healthy and active lifestyle."

- Sarah -

"I've managed to attempt a healthier lifestyle more times than I'd like to admit. FULLforLife has been the only lifestyle I've been able to adapt to and maintain for more than a few weeks. I lost over 15 pounds by following the 80/20 approach to eating and implementing FfL workouts. I'm so happy to be living FULLforLife!"

- Miranda M -

"Being a hygienist, I have always been interested in health promotion and disease prevention. Following the philosophy of FULLforLife, I implemented swapping unhealthy snacks to more whole foods and adding more vegetables to all my meals. I adopted the 80/20 philosophy FfL teaches and have improved my focus on meal planning and awareness of emotional eating. I would recommend FfL to all my family and friends." 

- Heather -

"FULLforLife has forever changed me. After incorporating FfL into my life, I became more active than ever. I lost 20 pounds by incorporating FfL-friendly foods into my diet and exercising regularly with FfL's workouts. FfL has helped me believe I can do whatever I set my mind to and live the life I always dreamed of! I'm happy to say living FULLforLife has become a true lifestyle!"

- Kelly -

"Prior to FfL I was really struggling to incorporate fitness into my daily life. The vast variety of workouts provided have been incredibly practical and doable for me. I love the exercise library and have found I can get in an effective at-home workout without any stress."

- Lisa -

"Prior to FfL I was feeling discouraged and defeated trying to change my eating habits and exercise routine. It was impossible to stay focused and committed to change. The FfL programs have provided me with a roadmap to take control and live a healthier, more active lifestyle. They helped me understand what real food is, how easy it is to incorporate a bit of exercise every day and kept me motivated to reach my personal goals."

 -Becky -

"Prior to FfL I was struggling with a lot of guilt trying to make space for self-care and giving back to myself in the same way I offered my time and attention to others. FfL provided me with everything I needed to be intentional about creating healthy habits to feel my best both inside and out. I truly am happier than I’ve ever been."

- Jeannie -

"Prior to FfL I had no idea where or how to get started to stop feeling like a failure and being disappointed in myself. I now have a strong foundation and the knowledge essential to living a healthy lifestyle. I eat real food, stay active and have a positive and joyful attitude. I have never felt or looked better."

- Tracey -

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