pdf's
printable document files
001 - diamond grip push-up (gx 2.2)
CATEGORY: Upper Body
Learn how to do a proper Diamond Grip Push-up. By Ken and Stephanie Weichert (GX Magazine. March 2005)
052 - shaping up - workout turns recruits into lean green, guard machines (hooah 1.5)
CATEGORY: Youth Fitness Special Feature
SGT Ken trains RSP Warriors. By Christian Anderson (Hooah! Magazine. March 2007)
056 - what´s in your bag - hints for packing a healthy lunch (hooah 1.6)
CATEGORY: Youth Nutrition
How to pack a healthy lunch. By Stephanie Weichert (Hooah! Magazine, June 2007)
029 - operation trail after trail - summer challenge (milspouse jun07)
CATEGORY: Whole Body
A lower body workout to prepare you for the hiking season. By Ken and Stephanie Weichert (Military Spouse Magazine, June 2007)
025 - start nutrition (gx 4.2)
CATEGORY: Nutrition
Learn commonly held misconceptions about nutrition. By Dr. Robert Portman (GX Magazine, February 2006)
027 - operation wake-up call (milspouse feb07)
CATEGORY: Whole Body
This whole body workout for the home or on the road. By Ken and Stephanie Weichert (Military Spouse Magazine. February 2007)
028 - operation double time (milspouse apr07)
CATEGORY: Whole Body
The second level of the Military Spouse Workout Series. This workout is rated intermediate to advanced. (Military Spouse Magazine. April 2007)
026 - the monster in you (gx 4.2)
CATEGORY: Nutrition
Do you know what you are drinking? This article is a comprehensive research response to the growing popularity of energy drinks. Find out if they really are right for you. By Stephanie and Ken Weichert (GX Magazine, February 2006)
024 - operation diet dissection (gx 4.1)
CATEGORY: Nutrition
Learn whether or not your diet is on the right track by following nutrition tips given to a real National Guard Soldier. By Stephanie Weichert (GX Magazine, January 2006)
022 - operation back to basics pt 3 - advanced level (gx 4.2)
CATEGORY: Upper Body, Core, Whole Body
Looking for an advanced workout? This is the final chapter of the Back to Basic series. Guaranteed to help you burn 600 calories in 60 minutes. By Ken and Stephanie Weichert (GX Magazine, February 2006)
023 - push-up poker drill (gx 4.1)
CATEGORY: Aerobic Conditioning
Want to make fitness fun? This short article will show you a fitness game guaranteed to double your push-ups in two weeks. By Ken Weichert (GX Magazine, January 2006)
030 - ultra toner training (spri jul07)
CATEGORY: Tubing Workouts
Looking for great Ultra Toner tubing program? We′ve got several exercises all in one cheat sheet, designed to fit in your pocket. By Ken Weichert (SPRI, July 2007)
031 - xertube training (spri jul07)
CATEGORY: Tubing Workouts
Looking for great Xertube tubing program? We′ve got several exercises all in one cheat sheet, designed to fit in your pocket. By Ken Weichert (SPRI, July 2007)
032 - strong to the core (backpacker aug05)
CATEGORY: Core
Looking for the core training to help you blaze the trails? This eight-minute core training program will help you withstand heavy backpacks over rough terrain over long periods of time. By Ken Weichert (Backpacker, August 2005)
055 - basic training for life pt2 – lower body (hooah 1.6)
CATEGORY: Youth Fitness
Calling all young adults! This lower body workout was designed for youth to double their leg strength in two weeks. By Ken Weichert (Hooah! Magazine, July 2007)
054 - at close range – combative fitness (gx 5.7)
CATEGORY: Aerobic Conditioning
Kickboxing lovers beware! This workout uses martial arts moves and aerobic conditioning to help you build strength, stamina and flexibility. By Ken and Stephanie Weichert (GX Magazine, July 2008)
053 - basic training for life pt1 – upper body (hooah 1.5)
CATEGORY: Youth Fitness
By Ken Weichert (Hooah! Magazine, March 2007)
050 - opf2f article – wa arng (gx 5.5)
CATEGORY: Special Features
By Clint Wood (GX Magazine, July 2008)
051 - pushing for points vol2 (gx 5.6)
CATEGORY: APFT Improvement
By Ken and Stephanie Weichert (GX Magazine, September 2008)
049 - opf2f article – ms arng (gx 5.4)
CATEGORY: Special Features
By Clint Wood (GX Magazine, May 2008)
033 - slim gym pt1 – shoulder training (gx 4.3)
CATEGORY: Upper Body, Whole Body
By Ken Weichert (GX Magazine, March 2007)
046 - rapid response pt1 – fixed circuit (gx 5.3)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2008)
047 - rapid response pt2 – free circuit – free motion (gx 5.4)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2008)
048 - rapid response pt3 – dumbbells and dynamics (gx 5.5)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2008)
041 - camp crunch circuit (health-apr08)
CATEGORY: Whole Body
By Ken Weichert (Health Magazine, April 2008)
034 - slim gym pt2 – back training (gx 4.4)
CATEGORY: Tubing Workouts
By Ken Weichert (GX Magazine, 2007)
035 - start hiking – training for mount whitney (gx 4.5)
CATEGORY: Hiking
By Ken Weichert (GX Magazine, 2007)
042 - quick fix pt1 – weight training (gx 4.10)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2007)
044 - fresh start – whole body training (gx 5.1)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2008)
045 - take two – partner assisted workout (gx 5.2)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2008)
043 - quick fix pt2 – camp crunch challenge (gx 4.11)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2007)
072 - immediate improvement – 15 day apft calendar (gx 6.6)
CATEGORY: APFT Improvement
By Ken and Stephanie Weichert (GX Magazine, 2009)
071 - craving competition pt2 – core and aerobic training (gx 6.5)
CATEGORY: Aerobic Conditioning, Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2009)
070 - relationship survival guide – csf (gx 6.4)
CATEGORY: Health (Comprehensive Soldier Fitness)
By Stephanie Weichert (GX Magazine, 2009)
036 - start nutrition – protein 202 (gx 4.5)
CATEGORY: Nutrition
By Dr. Robert Portman (GX Magazine, April 2007)
037 - pushing for points vol1 pt1 (gx 4.6)
CATEGORY: APFT Improvement
By Ken and Stephanie Weichert (GX Magazine, 2007)
002 - running intervals and breakfast tips (gx 2.2)
CATEGORY: Aerobic Conditioning, Nutrition
By Ken and Stephanie Weichert (GX Magazine, 2005)
038 - pushing for points vol1 pt2 (gx 4.7)
CATEGORY: APFT Improvement
By Ken and Stephanie Weichert (GX Magazine, 2007)
061 - leaps and bounds pt1 – plyometric training (gx 6.1)
CATEGORY: Aerobic Conditioning, Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2009)
060 - basic training for life pt3 – core and cardio (hooah 1.7)
CATEGORY: Youth Fitness
By Ken Weichert (Hooah! Magazine, February 2008)
060 - basic training for life pt3 – core and cardio (hooah 1.7)
CATEGORY: Youth Fitness
By Ken Weichert (Hooah! Magazine)
059 - mount whitney article – 19th specfor (gx 5.9)
CATEGORY: Special Features, Hiking
By Ken Weichert (GX Magazine, 2008)
058 - hold for effect – isometric training (gx 5.9)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2008)
062 - top 5 stress relieving tips pt1 – csf (gx 6.1)
CATEGORY: Health (Comprehensive Soldier Fitness)
By Stephanie Weichert (GX Magazine, 2009)
063 - leaps and bounds pt2 – flexibility training (gx 6.2)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2009)
064 - pushing for points vol3 (gx 6.3)
CATEGORY: APFT Improvement
By Ken and Stephanie Weichert (GX Magazine, 2009)
039 - team start pt1 – whole body weeks 1-4 (gx 4.8)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2007)
040 - team start pt2 – whole body weeks 5-8 (gx 4.9)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2007)
069 - craving competition pt1 – core and aerobic training (gx 6.4)
CATEGORY: Aerobic Conditioning, Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2009)
068 - that’s how i roll – quad skates article (hooah 2.1)
CATEGORY: Youth Fitness
By Stephanie Weichert (Hooah! Magazine, October 2008)
003 - step up and tricep dips (gx 2.3)
CATEGORY: Upper Body, Lower Body
By Ken and Stephanie Weichert (GX Magazine, 2005)
067 - getting guard ready pt1 – upper body and core (hooah 2.1)
CATEGORY: Youth Fitness
By Ken Weichert (Hooah! Magazine, September 2008)
066 - opf2f article (grf-mar09)
CATEGORY: Special Features
By Ken Weichert with GRF Staff Writer (GRF Magazine, March 2009)
065 - top 5 stress relieving tips pt2 – csf (gx 6.3)
CATEGORY: Health (Comprehensive Soldier Fitness)
By Stephanie Weichert (GX Magazine, 2009)
057 - hang time – trx training (gx 5.8)
CATEGORY: Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2008)
008 - push-up improvement training (gx 2.6)
CATEGORY: Upper Body, APFT Improvement
By Ken Weichert (GX Magazine, 2005)
007 - ground thumper and four-count reverse crunch (gx 2.5)
CATEGORY: Upper Body, Core
By Ken Weichert (GX Magazine, 2005)
006 - flutter kick and four-count push-up (gx 2.4)
CATEGORY: Upper Body
By Ken Weichert (GX Magazine, 2005)
005 - letters on running and shoe buying tips (gx 2.3)
CATEGORY: Aerobic Conditioning
By Ken and Stephanie Weichert (GX Magazine, 2005)
004 - functional fitness tips (gx 2.3)
CATEGORY: Getting Started, Nutrition
By Ken and Stephanie Weichert (GX Magazine, 2005)
073 - joint forces urban challenge 2009 (gx 6.6)
CATEGORY: Special Features
By Clint Wood (GX Magazine, 2009)
010 - tubing tips for chest and shoulders (gx 3.1)
CATEGORY: Upper Body, Tubing Workouts
By Ken Weichert (GX Magazine, 2006)
012 - tubing tips for triceps and biceps (gx 3.2)
CATEGORY: Upper Body, Tubing Workouts
By Ken Weichert (GX Magazine, 2006)
011 - sit-up improvement training (gx 3.1)
CATEGORY: Core, APFT Improvement
By Ken Weichert (GX Magazine, 2006)
020 - back to basics pt1 – basic level (gx 4.1)
CATEGORY: Getting Started, Core, Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2007)
017 - heavy or not pt2 – lower body (gx 3.5)
CATEGORY: Lower Body, Tubing Workouts
By Ken and Stephanie Weichert (GX Magazine, 2006)
018 - heavy or not pt3 – core training (gx 3.6)
CATEGORY: Core
By Ken and Stephanie Weichert (GX Magazine, 2006)
015 - truth about gym workouts (gx 3.3)
CATEGORY: Getting Started, Tubing Workouts
By Stephanie Weichert (GX Magazine, 2006)
016 - heavy or not pt1 – upper body (gx 3.4)
CATEGORY: Upper Body, Tubing Workouts
By Ken and Stephanie Weichert (GX Magazine, 2006)
013 - running improvement training (gx 3.2)
CATEGORY: Aerobic Conditioning, APFT Improvement
By Ken Weichert (GX Magazine, 2006)
014 - start hiking- training for half dome (gx 3.2)
CATEGORY: Hiking
By Ken Weichert (GX Magazine, 2006)
021 - back to basics pt2 – intermediate level (gx 4.1)
CATEGORY: Upper Body, Core, Whole Body
By Ken and Stephanie Weichert (GX Magazine, 2007)
free workouts
Categories
- Upper Body
- Youth Fitness Special Feature
- Youth Nutrition
- Whole Body
- Nutrition
- Core
- Aerobic Conditioning
- Tubing Workouts
what people are saying
The START fitness program trains the mind to push past its limitations no matter what obstacles are in the way. - Peter Gibbons