"Tired of Ineffective, Boring Exercise Programs?"

Use these Free Exercise Routines!

Exercise Machines - Upper Body Exercises - 2 days a week

Exercise Name	Images
Abdominal - 4-Point Drawing-In Activity Type: Home Exercise Difficulty Level: Beginner Muscle Group: Core Modality: Stability Equipment: No Equipment Sets: 1-4 Reps: 15-20
Single Leg Single Arm Opposite Reach Activity Type: Gym Exercise Difficulty Level: Intermediate Muscle Group: Core Modality: Stability Equipment: No Equipment Sets: 1-4 Reps: 15-20
Iso Abs with Hip Extension Activity Type: Home Exercise Difficulty Level: Intermediate Muscle Group: Core Modality: Stability Equipment: Stability Ball (SB) Sets: 1-4 Reps: 15-20
Narrow Grip Lat Pull Down Activity Type: Gym Exercise Difficulty Level: Beginner Muscle Group: Back and Neck Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-12
Seated Cable Row Activity Type: Gym Exercise Difficulty Level: Beginner Muscle Group: Back and Neck Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-12
Straight Arm Lat Pull Down Activity Type: Gym Exercise Difficulty Level: Beginner Muscle Group: Back and Neck Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-12
Machine Rear Delt Fly Activity Type: Gym Exercise Difficulty Level: Beginner Muscle Group: Shoulders Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-12
Standing Tricep Extension Activity Type: Gym Exercise Difficulty Level: Beginner Muscle Group: Arms Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-12
Machine Pec Fly Activity Type: Gym Exercise Difficulty Level: Beginner Muscle Group: Chest Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-12
Seated Chest Press - Machine Activity Type: Gym Exercise Difficulty Level: Beginner Muscle Group: Chest Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-12
Seated Shoulder Press - Machine Activity Type: Gym Exercise Difficulty Level: Beginner Muscle Group: Shoulders Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-12
Seated Bicep Curl - Machine Activity Type: Home Exercise Difficulty Level: Beginner Muscle Group: Arms Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-12

Machines - Lower Body Exercises - 2 Days a Week

Exercise Name	Images
Stability Ball Bridge Activity Type: Home Exercise Difficulty Level: Beginner Muscle Group: Core Modality: Stability Equipment: Stability Ball (SB) Sets: 1-4 Reps: 15-20
Lower Body Twist - Stability Ball Activity Type: Home Exercise Difficulty Level: Beginner Muscle Group: Core Modality: Stability Equipment: Stability Ball (SB) Sets: 1-4 Reps: 15-20
Full Sit Up - Stability Ball Activity Type: Home Exercise Difficulty Level: Intermediate Muscle Group: Core Modality: Stability Equipment: Stability Ball (SB) Sets: 1-4 Reps: 15-20
Oblique Abdominal Crunch - Stability Ball Against Wall Activity Type: Home Exercise Difficulty Level: Intermediate Muscle Group: Core Modality: Stability Equipment: Stability Ball (SB) Sets: 1-4 Reps: 15-20
Single Leg Balance Activity Type: Home Exercise Difficulty Level: Beginner Muscle Group: Legs Modality: Stability Equipment: Balance Board/Airex Sets: 1-4 Reps: 8-10
Dumbbell Lateral Lunge Activity Type: Home Exercise Difficulty Level: Intermediate Muscle Group: Legs Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10
Stability Ball Squat - Against Wall Activity Type: Home Exercise Difficulty Level: Beginner Muscle Group: Legs Modality: Strength Equipment: Stability Ball (SB) Sets: 1-4 Reps: 8-10
Stability Ball Isometric Contraction - Single Leg Activity Type: Home Exercise Difficulty Level: Intermediate to Advanced Muscle Group: Legs Modality: Strength Equipment: Stability Ball (SB) Sets: 1-4 Reps: 8-10
Seated Leg Extension Activity Type: Gym Exercise Difficulty Level: Intermediate Muscle Group: Legs Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-10
Seated Leg Curl - Machine Activity Type: Gym Exercise Difficulty Level: Beginner Muscle Group: Legs Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-10

You know, it gets so frustrating when you're eating right, calories are in check, you are able to bypass those gorgeous, wonderfully delicious and heavenly scented temptations, sweat you ass off doing exercise and still not see any weight loss. That is until you measure yourself and see an inch or two gone here and there and your clothes are starting to fit nicely again. Can finally zip up those jeans again without sucking in the gut and can even sit down without having the waistband digging into your kidneys...lol. You're awesome. -- Tammy H



Thanks a lot for all your help and motivation. I actually feel I might be able to reach my goals this time. I notice that my original idea of loosing weight (and keeping it off!!) and improving my fitness involves taking a good look at and changing so much more than my eating. Really thanks so much!.. One really great thing is that I am not only enjoying my exercising very much but actually looking forward to it! I never thought that could happen. A few days ago I was feeling very down in the morning (no real reason - just depressed) and I suddenly brightened up because I realized that I would be working out in about an hour and I would feel better then. And I did. For me this is a miracle because the only reason I ever exercised was because I wanted to loose weight. I am so happy about this that I don't want to change anything about my exercise plan quite yet. I am improving and I am now able to do the exercises better than at the beginning even if I don't do more yet… I can't believe I am turning into someone who exercises and really likes it! I always thought I invented the word couch potato… -- VK



I've lost 7lbs to date and can begin to feel it in my pants and belt. Walking continues to get easier, so I have been increasing the daily times from 30 to 45/60 minutes. I am happy with the 7lb loss in four weeks. My goal here is to make changes that I can live with for the rest of my life, not just to lose weight rapidly and then gradually gain it all back again. Similarly, I'm trying to find a balance with the exercise that I can work with for a lifetime. -- Gregory M



Thanks for the encouragement! The exercise routine looks great! Today I'm going to start with the exercises you recommended, and I'm looking forward to it. -- Connie T



Having a great experience in your program, and signed up, or at least got a verbal commitment from 3 people in my practice yesterday. One woman weighs 273, and two more men weigh respectively 372 and 422. They were on their way to the obesity surgeon, but all are bright and computer friendly. I  hope they sign up. FEELING GOOD, TUMMIE A BIT FLATTER.  TOTAL EXERCISE TIME ABOUT 7 HRS PER WEEK[THIS IS WHAT I NORMALLY DO, MOSTLY AEROBIC ACTIVITY].  GOOD PROGRAM, I'M TELLING ALL MY OVERWEIGHT PATIENTS ABOUT IT...It's a good feeling to be accountable. -- Bob



I have lost a total of 14 lbs in two months following the diet and exercise program that was designed for me. -- Jennifer P



I'd just like to say thank you for all your help. This site helped me completely turn around my eating and exercise habits. I've lost 15 pounds and I'm back in a size 4! I both look and feel great. Thanks! :) -- Denise G



Continuing to make progress except on exercise but it will happen soon. I don't know why but site (under "losers this month") shows I've lost 5 lbs vs 10.8 I've lost as of 3/15. Blood pressure is better however still a bit erratic, going back to the Dr on 3/31. -- Kelly S



I think my current routine fits perfectly into my lifestyle! For the Cardio exercises, I think I would just like walking or jogging. Maybe even skating. Those are things i can do almost everyday. -- Brit E



Yes, I have had a chance to look over the site and I am extremely happy with it.  I have tried other programs for about 6 months now and I was supposed to do the same exercises every day.  I got so bored.  Everything looks great. -- Ally B 



One thing I have noticed is: I have trouble holding my stomach in when I stand or walk. I have tried the advice in the exercise program throughout the day. I imagine my belly button touching my spine. It is so much easier to stand up straight and hold my stomach in (as much as I can!). -- Diane P



I am so happy, 2.3 lb down since last week. And I feel more energy, little detail is that I now run the stairs up in the house without problem (you would not believe, but just a month ago, I was loosing my breath when doing the chores at home). So, all is great and I'll just keep going! Thank you for the encouragement and showing the way, it is really not so hard! Again, this is just a comment, I am more than happy with Changing Shape exercise program! I feel great and people tell me I look more fit, whatever that means (I am not walking around in a swimming suit:)), but I would like to continue to loose weight. -- Tanya A



I was very impressed with the personalized service you provide, Matt. I greatly appreciate the personal attention you paid to developing a truly personalized exercise routine for me. My emails have always been promptly answered. Your knowledge and love of fitness comes through very clearly. Thanks again for the great site! -- Mary C



Hi, doing great this week. I wore a pair of pants with a shirt tucked in, and looked good. First time I tucked in a shirt for over a year, got a compliment also. My stomach is really starting to look flat. My upper thighs and especially my arms are also looking great, good definition. Stuck to my diet and exercise program all week . My left leg is starting to feel better and will start back doing the lunges next week. -- Debbie B



I'm so excited I finally made it into the 150s! My clothes are feeling a little looser. I can see my collarbone a bit now. (I tend to lose weight around my shoulders and ribcage first--my butt likes to hang on to the fat!)
I am excited to be back on track! I'm even exercising more regularly now. I am hoping to be at my goal weight by summer... Thanks for your help over this past week. You kept me from completely losing control of myself! :) -- Deidre



I really appreciate that you are planning to add additional tracking of nutrients with the meal planner. BTW: I love the new enhancements to the website. I'm the type of person that needs to plan ahead and your program gives me that flexibility. -- Laura W



Being able to read previous entries I've posted is awesome. It's like a diary only I feel like there's a face attached (that's you Matt) and I'm actually writing to a person. This website is an excellent idea and I think it's going to work for me. I'm fairly independent and just being able to check in with the "coach" once a week is all I probably need. It's way better than weight watchers where you have to actually drive somewhere to weigh in and sit there and listen to ladies swap spartan recipes. No one even mentions exercise at those meetings either. -- Leslie S



I have noticed that my tummy seems to be getting a little flatter! I bought a size 10 jeans last week and they fit! (Prior to starting with ChangingShape.com I was wearing a 14-16.) I have started to exercise more. I go to a 45-60 min. spin class 3 x's a week. My instructors say we burn about 500 calories. Then I have started running 1-2 miles on my treadmill 4 x's a week. I am averaging about 11 min. a mile, so it's more of a jog than a run, but I think I'm burring another couple hundred calories doing that. -- Nancy T



I have lost 25 pounds. I weigh 146.0 today and was 171.2 then. My exercise habits are far more consistent, I have a lot more energy all day long, and I have lost so much tension too. -- Jacqueline M



I like the current routine as a place to start. Thank you again for all of your help and support. -- Tina T



I feel a lot better overall. I have exercised in the past, but I was always eating wrong. I feel more alert and I am more productive at work... which is critical during our economic times. -- Michael G



Definitely losing weight. I feel for the first time I am making a lifestyle change. This is important to me. Before this I always did a "program" of prepared foods. -- Susan M



Thank you Matt, I really do believe that checking in more frequently will help.  I can only assume that you have a hefty clientele (no pun intended).  But I really appreciate you helping me this way.  It is one way I can make myself feel more special, which in turn will help keep me motivated. As I told you, I used to be a runner as well as a diver.  Well today, I went to "The Running Store" and got fitted with good running shoes and the met pads for them to help with the neuromas.  I am now ready to start, at least the exercise part.  I'm in Rocky Point, Mexico until Tuesday, so I will try to be good on the diet part, but realistically, I won't make any promises.  I plan to do a lot of walking, play some beach volleyball and do some swimming,  I hope this will help. Thanks again, and I will check in with you on Tuesday evening when I return. -- Nancy L



I feel more "put together" especially in my stomach muscles. More determination to get things done around the house AND in exercise. Just overall stronger - I love it! Thanks for all your help this week! -- Michelle R



I feel thinner already! I lost 3 lbs in my first week, more than expected. Also, my mood is better, an important change because I have a nasty case of clinical depression that is being treated with Effexor plus counseling. Seeing these improvements, I am really aware of how important exercise and diet are to my general well-being. -- Marlene S



My body fat has decrease and I can use heavier weight, my treadmill target is 200 cal for each session which is 80 cal more than before. -- Amelia H



I have lost a total of 4 pounds. Which I am really exited about. Can't wait to lose the rest. Thanks for changing my exercise routine it all looks good to do. The only hard one is the exercise ball. But challenge is a good thing. -- Katherine W



This is a great program because I feel like I am to be accountable to someone (you) and that is what is keeping me on track! I would have quit at day two had I not thought that you would check up on me. THANKS!!! -- Christal G



I can now walk up and down stairs with drastically reduced pain in my knees. As a matter of fact, I hardly ever feel any pain. I used to need to be so careful I would go up and down using my right leg, just like my 79 year old mother. I get compliments about my weight loss. I have more energy and feel better about the way I look. My exercise program is easier and I have progressively increased the cardo & weights. I now make very good food choices and feel very little guilt about the few times I eat the wrong choices. -- Laura A. W



Thanks for all your help over the last 3 months.  I'm starting to get pretty excited, I've never really been in shape...ever.  I've been thin, but never in shape.  I'm really starting to enjoy the exercising and am of course happy to be getting thinner.  Thanks for all the help and motivation. Thanks again for all your help. You're the one person helping me that actually knows what they're talking about...and actually helps me. -- Vy-Dana L



So far the program is great, and easy to follow. I don't feel like I am starving or working out like crazy...it's great! -- Erica M



... you are giving a real good user experience on the whole, splendid. Weight has reduced. Abdomen and stomach area is getting tighter, rest all arms and shoulders are taking shape. With the new set of machines based exercises I could get some support over weights and could able to increase the weights and resistance too. No doubt. You are doing a very good job in my coach up. Thanks for all the questions which you are answering. -- Hemachandra A



I had to buy a new blouse and slacks to perform in a concert soon. I found that I was 1 size smaller! Other clothes that I already own are now big around the waist and a lot looser in the hips. Also, it is easier for me to move. I frequently find myself jogging up the stairs, not because I'm in such a hurry, but because it is easy to do. It doesn't seem to take as much effort to get off a sofa or out of a chair. In general, I have more energy and that feels good. As of yesterday, I have lost 11 pounds from when I started. Now, I'm working on the next 10. I am now fastening my belt 2 notches tighter than when I started in January. Also, I find it much easier to move -- especially around the tennis court. My husband, David, was amazed when he played tennis with me yesterday!-- Elizabeth R



I have now lost 20 pounds since I started with this program and I have just 2 pounds more to lose to reach my next mini-goal of 170. People are noticing that I've lost weight :) Yes, my clothes are getting really baggy and I know that I am down at least one size.  I've gone from fastening my belt on the first hole to fastening it on the last hole. I spent Thursday afternoon through Sunday afternoon at tennis camp. LOTS of tennis instruction and playing. I even played a Pro-Am match with my instructor and we won! In spite of all the tennis, I was not sore or stiff as I usually get when I go to tennis camp. I am guessing that perhaps that means that I am more fit? It certainly was easier to move around the tennis court and to climb up and down the hill to the courts than in the past. I also had more stamina and didn't get as tired. Besides all that, I had a lot of FUN!:) --LR



Thank ! I know what I have to do, it's the doing it that's tough BUT having you there to vent and keep me on track really helps. My name shows a 5 lb loss but i am happy to say that even with missing some exercise, I managed to stay on my eating plan and still lost this week. So I have lost 9 lbs in total. Keep on doing what you are doing. You really are helping people change their lives. Thank you !!! I really appreciate your encouraging notes. Thanks and keep 'em coming :) -- Lisa S



Thanks a lot Matt, I really appreciate your support, your positive encouragement has made me even more determined to achieve this goal, I know it’s a long way to go, but I can’t wait to take the first step. I will keep that in mind  about the weight rebound and will follow your tailored plan accordingly even after I reach my target weight, so let me know when can I start working out and what changes in exercise plan  and diet do I have to do ? -- Parag D



I have lost 14 pounds. This looks great, Matt. I really appreciate it. I am feeling much better about this diet and exercise plan since I've heard from you. Thank you! -- Joseph G



My legs are getting more toned, and my upper arms are getting a little slimmer. My new exercise routine will work great! I also found one I can use at home with lightweight dumbbells (5lbs.) I think I will alternate these. Do you think I should do one MWF and the other TTr? Or every other week? I also am happy with the meal plan. I just went out and bought my grocery supplies! This past Thursday I had an interview and was actually able to fit into pants that were a size down from what I've been wearing for the past two years! I've noticed (and my husband has too) that my butt is getting smaller! -- Jennifer W



The exercise plan looks great.  For cardio, I enjoy hiking, aerobics tapes and I can sometimes get to a treadmill (lets say once a week Mon - Thurs).  I do yoga classes on Wednesday night.  I also have a 15 month old who I can take for long walks in the stroller. -- Angi G



This is exactly what I needed. I am sticking to the program and I am not hungry. I also made my water goal 5 of the 7 days since I started. This week I am going to get more into the exercise portion of the program -- Jim k



I'm really proud to be accomplishing so much, and to belong to this program, which I feel has helped me to become conscientious about decision making for my health. Thanks again. Exciting news to share concerns my image. I caught a glimpse of myself in the mirror today. I took a double take, not realizing that it was my physique that appeared so good in the mirror today. I walk past the mirror everyday, at all times to meet someone's expectation. My work uniform, shaven face, and hair must always be in accordance with a regulation. That relationship of Mr. V and Ms. Mirror was jolted this morning, when I caught a glimpse of my body.My waist was tapered, in proportion with a V-shaped torso from the side view. I was caught, looking at my good shape and taking note of the good form. Then, I was really excited to realize that I was looking at myself. I think it is funny now. It is known that the mind takes in a message instantly, but it's the body that is slower to react. I got the message, but laughed when I realized that it was okay to feel good about the way that I now look. I have never had this feeling. I think it may be the "tipping point," where this sole message is the one that gives me the determination to stick to my body transformation goal. It's great, Matt!--EV



I am hoping that the focus on the challenging fitness routine will help make sticking to the eating plan easier than it has been for me in the past. Saturday I completed the prescribed routine.  I was pretty tired by the
end but made it through 2 sets of twelve for each exercise including 20 min on the elliptical.  The only one I had trouble with was the Lower Body Twist with the ball.  The ball at the gym was too big and I kept dropping it.  I'll make a substitution for that one tomorrow night when I go to the gym again. I am a little sore today but it's not too bad.  I did cardio today with a 20 minute walk and a 20 minute bike ride.  This program is the shake up my exercise routine needed! -- Jean M



If you could send for the rear delt stork stance, that would be great ... your website btw is well designed and easy to use ... you guys are doing a great job! ... it was nice yesterday to put in all my information while I exercised. -- Lorry O



My body looks great! I just wanted to share that with you. I have been using my exercise program since September. I have also changed my eating habits. Though I have had some trouble recently with sweets. I am back on today. I am down to 125 lbs and I am down a couple of sizes in clothes. -- Linda S



Wow!  Thanks for getting back to me so fast on both emails! As of today, I weigh 163 pounds, which means I've lost 3 lbs in one week! I couldn't do it without this program. Thanks so much! I am super motivated and can't wait to see my body transform more! My legs are definitely looker more lean. A lot of the cellulite that was accumulating on them is slowly disappearing and I notice the legs of my pants feeling a little looser as well as the waist. I still feel healthier than when I started out, and I still feel like my body is firming up everywhere. -- Julie



Stronger arms and a little bit less of belly. Thank you for your mail, I am happy now with my new program. -- Mercedes C



Hope you are having a good summer so far. I'm keeping up my exercise routine and cutting back on food...and now I'm down to 190 from 200. Still got 20-30 lbs to go, but I'm on the way. Got my annual check up this week, and my cholesterol and bp are improving so that is good also ...hopefully it will keep improving with weight loss. Have a good weekend! -- Vince B. in Missouri




Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.




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