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Fitness Routines

Nothing beats formal physical training classes, group exercise and personal trainers. But, if your schedule doesn't allow you to attend a class, or if you are traveling, our downloadable mp3 files and pdf files are the next best thing. Just select a workout from the list below and download it to your computer or mp3 player. There's no cost for this service, and remember to check back as we'll be adding other types of downloadable exercise files! Click on the type of exercise download you prefer:

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	Level	Description	Download
	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!
	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!
	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.
	Easy	Get Started - This ride has great background and basic instruction if structured bicycle workouts are new to you.
	Easy	Hills and Valleys - Alternating hills and valleys are the theme of this ride.
	Easy	Keep It Rolling - This ride's purpose is to help build endurance.
	Easy	Doubles and Triples - This ride is designed around "doubles and triples" which are two minute work sessions followed by three minutes of recovery.
	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.
	Moderate	A Little Bit of Everything - Looking for variety? How about up hills, down hills, fast revolutions, sprinting and strength work.
	Moderate	Strength Through Climbing 1 - The goal of this ride is to increase strength by riding imaginary hills.
	Moderate	Want a Revolution? - This ride is all about staying between 90 and 100 revolutions per minute to increase both strength and endurance.
	Moderate	Quick Recovery - This ride is structured around intervals to help condition your body for quick recovery from exertion.
	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.
	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.

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	Level	Description	Download
	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.
	Easy and Moderate	Walk Fast 1 - Ready to crank it up? Then use this faster version of the walking download.
	Easy and Moderate	Fast and Quiet - Get out and go with this faster pace version with minimal coaching commentary.
	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.
	Easy	A Quite Boulevard Walk - Use this version if you just want a leisure, but steady, pace with minimal instruction.
	Easy and Moderate	Step it Up the Boulevard - This version simply has a slightly faster pace than the leisure version.
	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!
	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.
	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.

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	Level	Description	Download
	Easy and Moderate	Basic Treadmill - Just a good solid half-hour workout
	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
	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!
	Easy, Moderate, and Hard	Interval Workout 1 - Interval workouts are designed around the concept of segments of varying levels of effort.
	Easy, Moderate, and Hard	Highs and Lows - This workout has alternating periods of low and high intensity exercise.
	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!
	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.
	Easy, Moderate, and Hard	Pyramid Power - This treadmill routine is based around a pyramid power walking structure.
	Easy and Moderate	The Hills are Alive - Feel like an invigorating walk in the hills? Try this download.
	Easy, Moderate, and Hard	The Hills are Alive with Joggers - This routine is based around jogging up and down hills.
	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!
	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.

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	Level	Description	Download
	Easy, Moderate, and Hard	The Golden Five - Want to know the best five exercises for overall muscle development? Download this file and find out!
	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.
	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.
	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.
	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.
	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!
	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!

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

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	Level	Description	Download
	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.

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	Level	Description	Download
	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!
	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.

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	Level	Description	Download
	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.
	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.

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	Level	Description	Download
	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.
	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.

Back to Top A solid level of conditioning makes skiing more fun, and safer!
Program	Level	Description	Download
	Hard	Get Ready to Ski - Start this snow skiing specific workout in October, be better prepared to hit the slopes in December!