Fitness Routines

MOBILE FITNESS!

Quick Links

Stationary Bike

Walking

Treadmill

General Fitness

Working Out at Work

Elliptical Machine

Running

Bicycling

Triathalon

Ski


Stationary Exercise Bike Downloads
Back to Top
Stationary bikes are available at almost all fitness centers and quite a few home exercise rooms! Working out on a stationary bike burns calories and also helps improve both strength and endurance.

Program Description Download
Stationary Bike
Hard
Hard
Ramp Work - Think of riding ramps, that is up and down sections arranged to provide a three section interval training ride. Imagine your favorite rolling hills and valleys and start pedaling! Audio Download
Stationary Bike
Hard
Hard
Criterium 1 - Have you ever imagined what it would be like to ride in a criterium bike race? Well, here's your chance! Ready, set, go! Audio Download
Stationary Bike
Hard
Hard
Lotoja Bike Race - Get your workout in while you listen to the story of the Logan to Jackson bicycle race, at 206 miles, the longest sanctioned bicycle race in the United States. Audio Download
Stationary Bike
Easy
Easy
Get Started - This ride has great background and basic instruction if structured bicycle workouts are new to you. Audio Download
Stationary Bike
Easy
Easy
Hills and Valleys - Alternating hills and valleys are the theme of this ride. Audio Download
Stationary Bike
Easy
Easy
Keep It Rolling - This ride's purpose is to help build endurance. Audio Download
Stationary Bike
Easy
Easy
Doubles and Triples - This ride is designed around "doubles and triples" which are two minute work sessions followed by three minutes of recovery. Audio Download
Stationary Bike
Moderate
Moderate
Santa Monica Bike Tour - Wish you were peddling near the beach? This workout is an imaginary ride complete with historical and fun facts about Santa Monica. Audio Download
Stationary Bike
Moderate
Moderate
A Little Bit of Everything - Looking for variety? How about up hills, down hills, fast revolutions, sprinting and strength work. Audio Download
Stationary Bike
Moderate
Moderate
Strength Through Climbing 1 - The goal of this ride is to increase strength by riding imaginary hills. Audio Download
Stationary Bike
Moderate
Moderate
Want a Revolution? - This ride is all about staying between 90 and 100 revolutions per minute to increase both strength and endurance. Audio Download
Stationary Bike
Moderate
Moderate
Quick Recovery - This ride is structured around intervals to help condition your body for quick recovery from exertion. Audio Download
Stationary Bike
Hard
Hard
Time Trial 101 - This ride is both a training ride as well as a time trial. Anticipate being at maximum effort for about 5 minutes during the time trial which takes place at the end of the ride. Audio Download
Stationary Bike
Hard
Hard
Strength Through Climbing 2 - The focus of this ride is strength developed through riding up hills. The intensity of this ride varies, high effort when climbing separated by breaks as the rider descends. Audio Download

Walking Exercise Downloads
Back to Top
Walking is an exercise that can be done anywhere in just about any weather condition. Our downloads help keep a steady pace as well as explain the correct way to walk for exercise.

Program Description Download
Walking
Easy and Moderate
Easy and Moderate
Santa Monica Beach Walk - What could be better than a walk down a beach in California? Make your walk more fun with a tour of Santa Monica, complete with history and fun facts. Audio Download
Walking
Easy and Moderate
Easy and Moderate
Walk Fast 1 - Ready to crank it up? Then use this faster version of the walking download. Audio Download
Walking
Easy and Moderate
Easy and Moderate
Fast and Quiet - Get out and go with this faster pace version with minimal coaching commentary. Audio Download
Walking
Easy
Easy
A Boulevard Walk - Take a stroll with us! This version has a pace which is leisurely, and commentary from a coach explaining how to use the download as well as the benefits of walking. Audio Download
Walking
Easy
Easy
A Quite Boulevard Walk - Use this version if you just want a leisure, but steady, pace with minimal instruction. Audio Download
Walking
Easy and Moderate
Easy and Moderate
Step it Up the Boulevard - This version simply has a slightly faster pace than the leisure version. Audio Download
Walking
Easy and Moderate
Easy and Moderate
Step it Up the Boulevard Quietly - Select this version for a pace a bit faster than leisurely and without the annoying coaching! Audio Download
Walking
Easy
Easy
Walking 101 - This nine session walking introduction is a good way to embrace a more active lifestyle. The idea is to move - just get one foot in front of the other. PDF Download
Walking
Easy
Easy
Go Take a Walk - Want to get more physically active? Walking is the perfect way to get moving and can be easily integrated into your current lifestyle. PDF Download


Stationary Exercise Bike Downloads
Back to Top
Almost every health club, and quite a few homes, have treadmills. Use our downloads to structure your workout, and make your time on the treadmill more interesting!

Program Description Download
Treadmill
Easy and Moderate
Easy and Moderate
Basic Treadmill - Just a good solid half-hour workout Audio Download
Treadmill
Easy and Moderate
Easy and Moderate
Santa Monica Running Tour - How about changing your routine with a run down the Santa Monica boardwalk? Work out while learning about this fascinating area Audio Download
Treadmill
Easy, Moderate, and Hard
Easy, Moderate, and Hard
Bring the Outdoors Indoors! - This is designed to appeal to outdoor runners, so if you can't get outside today, download this and use your imagination! Audio Download
Treadmill
Easy, Moderate, and Hard
Easy, Moderate, and Hard
Interval Workout 1 - Interval workouts are designed around the concept of segments of varying levels of effort. Audio Download
Treadmill
Easy, Moderate, and Hard
Easy, Moderate, and Hard
Highs and Lows - This workout has alternating periods of low and high intensity exercise. Audio Download
Treadmill
Easy, Moderate, and Hard
Easy, Moderate, and Hard
Feel the Burn - Which we want you to do, but remember, adjust the settings to keep things in a reasonable zone for your condition, and how you're feeling today! Audio Download
Treadmill
Easy, Moderate, and Hard
Easy, Moderate, and Hard
Neighborhood Dogs - Have a good imagination? Put it to work on this download! This combines both walking and running and a few exciting moments with the dogs in your neighborhood. Audio Download
Treadmill
Easy, Moderate, and Hard
Easy, Moderate, and Hard
Pyramid Power - This treadmill routine is based around a pyramid power walking structure. Audio Download
Treadmill
Easy and Moderate
Easy and Moderate
The Hills are Alive - Feel like an invigorating walk in the hills? Try this download. Audio Download
Treadmill
Easy, Moderate, and Hard
Easy, Moderate, and Hard
The Hills are Alive with Joggers - This routine is based around jogging up and down hills. Audio Download
Treadmill
Easy, Moderate, and Hard
Easy, Moderate, and Hard
Sprinting for Fun and Profit - A sprint is a useful skill in almost every sport as well as chasing children around the house! Audio Download
Treadmill
Easy and Moderate
Easy and Moderate
The Low Down Intensity Blues - This treadmill session is low impact and intensity, ideal if you're starting exercising, or if you're just feeling a little off. Audio Download

General Fitness Downloads
Back to Top
These workouts vary from simply getting out for a walk to the using a rowing machine, one of the quickest ways to getfull-body exercise.

Program Description Download
General Fitness
Easy, Moderate, and Hard
Easy, Moderate, and Hard
The Golden Five - Want to know the best five exercises for overall muscle development? Download this file and find out! PDF Download
General Fitness
Easy, Moderate, and Hard
Easy, Moderate, and Hard
Row, Row, Row Your Boat - Need both a cardiovascular and full-body workout in a short period of time? Give rowing a try. PDF Download
General Fitness
Easy, Moderate, and Hard
Easy, Moderate, and Hard
Hop to It - Bet you haven't done this one since you were a kid! Jumping rope is a fun way to cross train and can be done almost anywhere. PDF Download
General Fitness
Moderate and Hard
Moderate and Hard
Circuit Training 101 - Circuit training is one of the most time efficient ways to a full body workout. So, if you want to minimize your time at the gym but maximize the results, try this routine. PDF Download
General Fitness
Moderate and Hard
Moderate and Hard
GymCardio - Working a variety of endurance activities into your time at the health club is one of the best ways to keep things fresh and interesting. PDF Download
General Fitness
Easy
Easy
Stretching 101 - Along with the warm up and cool down, flexibility often doesn't get the time and attention it deserves. So, get ready to lengthen those muscles! PDF Download
General Fitness
Easy, Moderate, and Hard
Easy, Moderate, and Hard
Train Your Core - Strengthening the core part of your body (the back and abdominal muscles) can help with almost any exercise endeavor, and help prevent back problems at the same time! PDF Download


Working Out at Work Downloads
Back to Top
Short breaks throughout the work day actually help improve productivity and concentration. This program will give you a little break from work to clear your mind and do something good for your body.

Program Description Download
Working out at Work
Easy and Moderate
Easy and Moderate
Working Out At Work - Can you fit exercise into your multi-tasking routine? PDF Download


Elliptical Machine Downloads
Back to Top
Many people have knee and ankle problems that can be aggravated with running. Elliptical machines are a good way to get the cardiovascular and muscle building benefits of running while minimizing the wear and tear on joints.

Program Description Download
Elliptical
Easy, Moderate, and Hard
Easy, Moderate, and Hard
Elliptical 101 - Is your elliptical machine routine getting a little, well routine? Mix it up with the ideas on this download. PDF Download


Running Downloads
Back to Top
Running is one of the most popular forms of exercise and can be done just about anywhere at just about anytime of the year.

Program Description Download
Running
Hard
Hard
The Half Marathon - Running a half marathon (13.1 miles) is a real achievement; however, you'll want to prepare in a thoughtful and thorough manner. Download this 16 week course and tighten those laces! PDF Download
Running
Hard
Hard
My First 5K - This routine will help you move from just jogging to running a 5K (3.2 miles) course. Your 5K run doesn't have to be in a race; it can be around the neighborhood just for your own benefit. PDF Download

Bicycling Downloads
Back to Top
Bicycling is wonderful for building endurance, strength, using up extra stored energy, and all around enjoyment! Bicycling is also relatively easy on hip, knee, ankle and foot joints. Many communities have bicycling clubs that organize group rides and social events, what a way to spend an evening!

Program Description Download
Bicycling
Moderate and Hard
Moderate and Hard
Half Century - A half century (50 miles) ride is a great training goal. Most communities have dozens of these events each year, and many support a charitable cause. Training for a half century is a great way to build both endurance and strength. PDF Download
Bicycling
Moderate and Hard
Moderate and Hard
Century - The century ride (100 miles) is a bicycling classic. Our 12 week plan starts with base building and then adds both strength and endurance components. You'll really feel a sense of accomplishment after completing a century, and thorough preparation will make the experience all the better. PDF Download

Triathalon Downloads
Back to Top
Triathalons combine swimming, running and bicycling. Completing a triathalon in any time is a real accomplishment. Getting ready for a triathalon is a wonderful training goal for the highly motivated.

Program Description Download
Triathalon
Hard
Hard
Sprint Triathalon - Training for a sprint triathalon is a wonderful way to obtain a high level of fitness. This eight week routine focuses on both building endurance and strength. PDF Download
Triathalon
Hard
Hard
Olympic Triathalon - Completing an Olympic triathalon is one of the pinnacles of physical achievement. This eight week program assumes that solid skills are already present in running, bicycling and swimming. PDF Download


Ski Conditioning Downloads
Back to Top
A solid level of conditioning makes skiing more fun, and safer!

Program Description Download
Skiing
Hard
Hard
Get Ready to Ski - Start this snow skiing specific workout in October, be better prepared to hit the slopes in December! PDF Download
coventry compliments products and services
coventry compliments faq: frequently asked questions
coventry compliments liability waiver and conditions
coventry compliments contact information
purple spacer image
coventry compliments services: eye exams and eyewearcoventry compliments services: sunglasses gold spacer for coventry complimentscoventry compliments services: lasik eye surgerygold spacer for coventry complimentsCoventry Compliments services: health clubsgold spacer for coventry complimentsCoventry Compliments services: fitness routinesgold spacer for coventry complimentsCoventry Compliments services: massage providersgold spacer for coventry complimentscoventry compliments products and services: alternative medicinegold spacer for coventry complimentsCoventry Compliments services: vitaminsgold spacer for coventry complimentscoventry compliments services: helmetsgold spacer for coventry compliments coventry compliments services: safety equipmentgold spacer for coventry compliments coventry compliments services: hearing aidsgold spacer for coventry compliments coventry compliments services: weight managementgold spacer for coventry compliments gold spacer for coventry complimentscoventry compliments services: hypnotherapygold spacer for coventry compliments gold spacer for coventry complimentscoventry compliments: dermatology and laser hair removal gold spacer for coventry complimentscoventry compliments: Coupons Over-the-counter gold spacer for coventry compliments gold spacer for coventry compliments
gold spacer for coventry compliments
coventry complliments home page

Fitness Routines

vertical bar spacer
basix services: making your health plan better

Copyright © 2004-2019

coventry compliments medicine image
eye exams and eyewear
sunglasses
mail order contact lenses
LASIK vision surgery
health clubs
fitness routines
massage therapy
alternative health care
vitamins and supplements
helmets
child safety equipment
hearing aids
weight management
hypnotherapy
cosmetic dermatology & hair removal

Eye Exams & Eyewear
LASIK
Health Clubs
Massage Therapy
Helmets
Child Health & Safety
Hearing Aids
Sunglasses
Vitamins & Supplements
Weight Management
Cosmetic Dermatology
Acupuncture
Hypnotherapy
Fitness Routines
Coupons: Over-the-counter
Relaxation Help