Fitness
Fitness, the forgotten secret to life.
There was a time when fitness wasn’t optional—it was survival.
Strength came through hard work, long days outdoors, and constant movement.
Today, fitness has become the pursuit of a select few who choose that mindset. Comfort has taken over. We live in climate-controlled homes, sink into cushioned chairs, eat processed foods, and lose hours to screens, scrolling, gaming, and streaming.
We no longer seek discomfort—the very thing that makes us stronger, protects us from disease, and fuels our energy. Instead, we are slowly and painfully losing ourselves.
Fitness is the way back.
It is where we step out of comfort and re-enter the world of activity, discipline, and strength. It is how we break the bonds of comfort and reclaim who we are meant to be.
Navigating fitness.
Do not overlook the lesson on the importance of fitness—and especially the correct routines for achieving optimum health.
Take the time to go through each page carefully as you learn. Start slowly, build consistency, and grow at your own pace. The key to lasting success in fitness is not rushing, but creating a strong foundation now for the future.
Types of Fitness
Fitness Start Now
Fitness Start Now
Fitness Start Now
Like nutrition, you can read, learn and be overwhelmed. This is your opportunity to start now. Click here first and then come back to go on to strength training, cardio and more.
Strength Training
Fitness Start Now
Fitness Start Now
- "Strength training is exercise that challenges your muscles to grow stronger. Using your body, weights, or resistance, you build power, endurance, and confidence. Every rep makes you stronger, helps your body work better, and gives you the energy to tackle anything life throws your way!"
Cardio
Fitness Start Now
Flexibility
I'm Wide Alive can help you overcome obstacles and setbacks, teaching you how to develop resilience and bounce back stronger than ever.
Flexibility
Cooling Down
Flexibility
With I'm Wide Alive's proven techniques, you'll learn how to boost your confidence and become the best version of yourself.
Cooling Down
Cooling Down
Cooling Down
Now that your exercise is done, how do you step down? Everything from shower to heat and from breathing to stretching.
How to start
Cooling Down
Cooling Down
"Fitness isn’t just about the body—it’s about building strength in every part of your life. Every drop of sweat, every attempt, and every step forward is proof that you are stronger than yesterday. Progress doesn’t happen overnight, but each small effort compounds into unstoppable momentum. Commit to the work, trust the process, and watch yourself transform—not just physically, but mentally and spiritually. Your body is your vehicle, your mind is the driver, and your determination sets the course. When combined with proper nutrition, mindfulness, and quality sleep, you unlock not just your best life—but the life you were truly designed to live."
Fitness Start Now!
Beginner Training Week
Intermediate Training Week
Intermediate Training Week
Do what you can; if it is less than the requirement, don't worry, you will get there.
Intermediate Training Week
Intermediate Training Week
Intermediate Training Week
Choose which day of the week to start day 1.
Advanced Training Week
Intermediate Training Week
Types of Strength Workouts
Concentrate! If it is strength, pay attention to the muscles in play.
Types of Strength Workouts
Types of Strength Workouts
Listen to your body.
Warmup and Cooldown
Warmup and Cooldown
Dedicate the time, make it your new habit, lifestyle, and mindset.
Days Off
Warmup and Cooldown
On days off, take a leisurely walk, move, or do hobbies you like. Relax.
Types of strength Workouts
Before You Begin
The following sections will go over the different methods of strength training. Choose which one you prefer, then you can move on when you feel comfortable. Click a picture to learn about a specific workout and then fit that into your new routine.
The lower picture is to start now with your workout.
Calisthenics
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Workout Bands
Workout Bands
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Free Weights
Universal Weights
Workout Bands
Free weights—like dumbbells, barbells, and kettlebells—are some of the most powerful tools you can use in strength training. Unlike machines, which guide your movements, free weights require you to control the weight on your own. This means your body must activate more muscles, especially stabilizers, making the workout more effective and functional.
Universal Weights
Universal Weights
Universal Weights
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Yoga
Universal Weights
Universal Weights
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Free Weights
Free weights and strength training.
Types of free weights:
Dumbbells, barbells, kettlebells, and weight plates. There are myriad choices when it comes to free weights. Each has its purpose.
Benefits of Free Weights:
- 💪 Build functional strength – The strength you develop translates to real-life movements like lifting, pushing, or carrying.
- 🔥 Engage more muscles – Because you’re balancing and controlling the weight, more muscles are activated at once.
- 🏃 Improve coordination and balance – Free weights force your body to stabilize, improving overall athleticism.
- 🎯 Versatility – You can train every muscle group with just a few pairs of dumbbells or a barbell.
- 📈 Progression – You can easily increase or decrease weight to match your growth.
Tips for Beginners:
- Start light, master form – Good technique matters more than heavy weight. Build a strong foundation.
- Use compound exercises – Movements like squats, lunges, bench presses, and rows work multiple muscles at once.
- Progress gradually – Increase weight in small steps as you get stronger.
- Breathe properly – Exhale as you lift/push, inhale as you lower/return.
- Warm up and cool down – Protect your muscles and joints.
- Listen to your body – Never sacrifice form for more weight.
Mindset Reminder: Free weights might feel intimidating at first, but every rep builds confidence as well as strength. Over time, the weights in your hands become less of a challenge and more of a tool to unlock your potential.
Universal Weights
Universal weight machine for strength training.
Types of free weights:
Dumbbells, barbells, kettlebells, and weight plates. There are myriad choices when it comes to free weights. Each has its purpose.
Benefits of Free Weights:
- 💪 Build functional strength – The strength you develop translates to real-life movements like lifting, pushing, or carrying.
- 🔥 Engage more muscles – Because you’re balancing and controlling the weight, more muscles are activated at once.
- 🏃 Improve coordination and balance – Free weights force your body to stabilize, improving overall athleticism.
- 🎯 Versatility – You can train every muscle group with just a few pairs of dumbbells or a barbell.
- 📈 Progression – You can easily increase or decrease weight to match your growth.
Tips for Beginners:
- Start light, master form – Good technique matters more than heavy weight. Build a strong foundation.
- Use compound exercises – Movements like squats, lunges, bench presses, and rows work multiple muscles at once.
- Progress gradually – Increase weight in small steps as you get stronger.
- Breathe properly – Exhale as you lift/push, inhale as you lower/return.
- Warm up and cool down – Protect your muscles and joints.
- Listen to your body – Never sacrifice form for more weight.
Mindset Reminder: Free weights might feel intimidating at first, but every rep builds confidence as well as strength. Over time, the weights in your hands become less of a challenge and more of a tool to unlock your potential.
Biceps and Back Workouts
Hammer Curls
Alternate Bicep Curl
Standing Curl bar
Keep the dumbbells sideways throughout the entire motion. Lock your elbows to your side, then curl up.
Video
Standing Curl bar
Alternate Bicep Curl
Standing Curl bar
Start from the down position, then curl the bar up to your chest, keeping your elbows locked.
Alternate Bicep Curl
Alternate Bicep Curl
Sitting One Arm Curls
Start with both dumbbells the down by your side, or with one dumbbell as shown. Curl up to upper arm, keeping the elbow locked. Alternate.
Sitting One Arm Curls
Sitting One Arm Curls
Sitting One Arm Curls
Lock elbow to inthe er leg. Curl up to chest for one set. Switch arms, repeat.the
Preacher Chair Curls
Sitting One Arm Curls
Preacher Chair Curls
Place arms fully on the "preacher's chair." Lift bar, then curl up to chin.
Seated Bicep Curls
Sitting One Arm Curls
Preacher Chair Curls
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Pull Ups/Chin Ups
Lat Close-in Pulldown
Pull Ups/Chin Ups
Start from the hanging position, hands wide. Pull straight up until your chin passes the bar.
Lat Pulldown
Lat Close-in Pulldown
Pull Ups/Chin Ups
Start from the hanging position, hands wide. Pull straight up until your chin passes the bar.
Lat Close-in Pulldown
Lat Close-in Pulldown
Lat Close-in Pulldown
Start from the hanging position, hands wide. Pull straight up until your chin passes the bar.
Seated Cable Row
Bent-over Machine Row
Lat Close-in Pulldown
Start from the hanging position, hands wide. Pull straight up until your chin passes the bar.
Bent-over Machine Row
Bent-over Machine Row
Bent-over Machine Row
Start from the hanging position, hands wide. Pull straight up until your chin passes the bar.
Back Extensions
Bent-over Machine Row
Bent-over Machine Row
Start from the hanging position, hands wide. Pull straight up until your chin passes the bar.
Tricep and Chest Workouts
Tricep Rope Pushdowns
Overhead Tricep Extensions
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Overhead Tricep Extensions
Overhead Tricep Extensions
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Bent-over Tricep Extensions
Bent-over Tricep Extensions
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Diamond Pushup
Tricep Bench Dips
Bent-over Tricep Extensions
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Tricep Dips
Tricep Bench Dips
Tricep Bench Dips
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Tricep Bench Dips
Tricep Bench Dips
Tricep Bench Dips
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Bench Press
Incline Bench Press
Incline Bench Press
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Incline Bench Press
Incline Bench Press
Incline Bench Press
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Decline Bench Press
Incline Bench Press
Universal Bench Press
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Universal Bench Press
Universal Bench Press
Universal Bench Press
Unlock your full potential and transform your life with I'm Wide Alive's holistic approach to personal development.
Chest Dumbbell Flys
Universal Bench Press
Chest Dumbbell Flys
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Pushups
Universal Bench Press
Chest Dumbbell Flys
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Leg Workouts
Machine Leg Extension
Machine Hamstring Curls
On a universal system, grab the bar with a wide grip. Sit on a bench and lean slightly back. Pull the bar to your chest.
8 - 12 reps, 3 sets
Machine Hamstring Curls
Machine Hamstring Curls
On a universal system, sit on a bench and grab the handles. Sit up straight and pull the cable to your stomach, keeping your back straight.
Squats
As with the Lat pulldown, use a close-grip handle and perform the same movement as a Lat pulldown.
Machine Leg Press
With one hand on a bench, lean over and lower the dumbbell in one hand. Bring the dumbbell straight up to chest level.
Calf Raises
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Inner Thigh Abductor
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Outer Thigh Abductor
Outer Thigh Abductor
Outer Thigh Abductor
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Lunges
Outer Thigh Abductor
Outer Thigh Abductor
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Upper Body Workouts
Dumbbell Shrugs
Barbell Upright Row
Barbell Upright Row
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Barbell Upright Row
Barbell Upright Row
Barbell Upright Row
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Front Deltoid Raise
Barbell Upright Row
Front Deltoid Raise
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Side Deltoid Raise
Front Deltoid Raise
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Dumbbell Military Press
Dumbbell Military Press
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Barbell Shrugs
Dumbbell Military Press
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T-Raises
T-Raises
T-Raises
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Calisthenics
Pushups
Leg Lifts
Leg Lifts
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Leg Lifts
Leg Lifts
Leg Lifts
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Plank
Leg Lifts
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Squats
Knee Lifts
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Lunges
Knee Lifts
Knee Lifts
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Knee Lifts
Knee Lifts
Knee Lifts
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Wall Pushups
Wall Pushups
Wall Pushups
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