Good online workout plans?

August 10, 2009 6:20 AM

I need some recommendations for free online workout programs I can work into my fitness plan!

I've let myself go a bit the last year and I'm trying to get myself back in shape. However, I'm horrible at doing things without direction, so I was hoping for some recommendations for good workout plans that I can find online.

Right now I'm working on the 100 pushups program (as well as the 200 situps and 200 squats sister programs) as well as the couch-to-5k plan. These kinds of sites are absolutely perfect for me, all nice and laid out and easy to do without much preparation. Are there any other sites like these I should know about?

I'm mostly interested in finding some sort of mild weight training website, preferably something that could be done with minimal equipment (or, ideally, with a sandbag, since that's what I have on hand currently). I've got some pull-up bars handy, too, and a jumprope. I don't do well in the student gym, though.

For the record, I'm a college-age female, not horribly out of shape though slightly overweight, looking to lose 15 or so pounds and get my sixpack from two years ago back. I don't want to bulk up, though I do want to get toned.

I'd prefer only website recommendations, and free ones since I'm a starving college student, but I'm willing to take alternate suggestions if they are worth it. Thanks in advance!

posted by internet!Hannah to health & fitness (7 answers total)

Daily Burn (formerly Gyminee)
posted by jbickers at 6:50 AM on August 10, 2009

Check out (and scale appropriately) the crossfit workout of the day. Without a gym you won't be able to do any of the weightlifting workouts, but you'll still be able to do the bodyweight exercises. Also, consider getting an interval timer for some interval training. For example, sprint 20 seconds, rest 10 seconds, and repeat 8 times (a Tabata interval).

However, if you're looking to get that sixpack back, you'll find changes in diet combined with exercise to be the most effective route.
posted by scrutiny at 7:05 AM on August 10, 2009

I know this isn't 100% online, but...

Men's Health Magazine often has "8 weeks to this" or "6 weeks to that" workouts. I have to imagine Women's Health has an equivalent. I've found a few that have minimal equipment as well. I, like you, enjoy these goal oriented plans because it keeps me scheduled and motivated. I usually just take the magazines out of the library for a bit, find the workouts I like, and return them.
posted by bwilms at 7:31 AM on August 10, 2009

Shovelglove.
posted by yawper at 7:43 AM on August 10, 2009 [1 favorite]

Simplefit is simple.
posted by ignignokt at 8:20 AM on August 10, 2009

Along the same lines as 100 Pushups: 20 Pullups
posted by boosh at 9:54 AM on August 10, 2009

Dailyburn.com has a variety of workouts, all laid out, easy to follow and easy to track your progress on.

It's easy to find sites with sandbag exercises, since you enjoy the 100/200 pushups/squats/situps programs you can apply the same methodologies.

Pullups and chinups are great upper body exercises, the "chin up progressions" section of this article describes how to progress from no pullups to several and some advanced pullup variations. You can also wrap resistance bands around the bar and your lower leg to lighten the load.

"looking to lose 15 or so pounds and get my sixpack from two years ago back. I don't want to bulk up, though I do want to get toned."

Exercise alone isn't particular effective at weight loss, as increased muscle mass and to a lesser degree bone mineral density offset fat loss. Diet is the way to go for your goals of losing 15 pounds without gaining much muscle and "getting toned"
posted by zentrification at 10:00 AM on August 10, 2009