Weekly Online Workouts (W.O.W.) 

If you are ready to get fit, stay fit, or regain your fitness; if you're looking for a good workout you can follow on your own or with friends, you have come to right place. 

Here's where I post my workouts - the ones I create and do for myself. I want to share them with anyone and everyone out there who is serious about their fitness and just needs the ideas and a schedule. They are completely FREE - won't cost you one stinking dime. They will cost you some time, some effort, some sweat, and some hard, yet fun work though.

Every two weeks, you will find 5 brand new workouts. Do each set for two weeks, then come back for more. Download the workouts as a PDF file and take them with you on your workout.  So grab a buddy, meet at your house, your local park, beach, or wherever works for you and get fit. You might find that I've given you more to do that you have time for on a given day. No problem. Do what you can. Then use the other activities the next week.

Because these are the workouts I put together for myself, you might need to tweak them a bit to fit your own personal fitness level. Every workout can be modified upward or downward to fit you and your abilities to give you the challenge you need.  

You can adjust the weights or resistance levels, distances, repetitions or duration to increase or lessen the intensity level. You can also adjust the workouts to fit your limitations. Running can be changed to walkiing if you need to lessen the impact or intensity level. If you have an injury or a body part that isn't fully functional, you can still find plenty of activities for your other parts since every workout aims to hit your whole body. Be creative and mess with my workouts however works best for you. Use your own judgment as you implement these workouts. Consult a physician to be sure you are healthy and able to undertake this or any other exercise program.

I'll give you the workouts. If you make the time and put in the effort, and combine the workouts with eating good, nutritious foods, you'll  soon find yourself in great shape. Just be careful, because getting fit tends to have side effects that impact the rest of your life as well --- in wonderful ways.

If you need a little help figuring out an exercise or two, I've got videos and pictures to help you out. I have posted over 100 videos with demonstrations of some of the workout activities on You Tube. Check them out on the FitnessNutz channel.

Check out the Blog where I'll yammer on endlessly about the workouts, fitness, health and life in general. They are all connected, you know!

Beginning with the Weeks 13 and 14, you will see references to something called the Push Factor (PF). This is my own creation. If you want to understand it or see where it came from read the original blog entry.