Welcome to the Railyard Fitness free download page. 

We hope you will find the Manual and Signals helpful in your efforts to design and implement exercise programs for yourself, your students, our children, or your clients.   
 

Download your copy of the Railyard "Active Play" Manual here.

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The 46 functional bodyweight exercises in this manual are perfect for all age levels and abilities.  Parents can workout with their children in the basement, in the park, or at the gym.  Personal Trainers and Health Clubs can use the workouts to begin or expand their children’s exercise programs.  PE teachers can use them to add exercise to their classes or begin a new, exciting fitness unit for their students in grades for K-12.  Coaches, you can use the exercises before practice to develop all the elements of athleticism these exercises offer.

 
Six of the lesson plans/workouts that you will find in the Manual do not require any equipment, just your desire to provide the children in your life the physical skills to participate in life or sports with confidence, self esteem, and pride.  Railyard Fitness is proud to offer these extraordinary training materials to you at no cost.  Our hope is you'll find these exercises and workouts to be productive, fun, and you will continue to do them as a part of a regular exercise program for you and the children in your life.

 
"Exercise “Signals”

 
Exercise “Signals” are 8-inch exercise illustrations that can be downloaded and printed for free, and placed on the floor, taped to a cone or a wall for your kids, students, or clients to follow.  To use, print the Signals and place them on the floor at home, in the gym, or in the park, in the order you find them from the lesson plan.  After the warm-up, begin on the first “Signal” and continue in order until you’ve reached the last Signal.
 
 
The Signals are color-coded:  exercises that engage the wrist (crawling) are green and all other exercises are in red.  We recommend that you do not set up a workout that has three of either color in a row.  Alternating colors will give the participant the optimum balance in the workout.  Signals may be printed in color, or black and white.

Click on any of the exercises below to see a color image you can download.

 
3-Minute Drill
Air Bench
Arm Circles
Army Crawl
Bear Crawl

Bunny Hops
Buttkickers
Carioca
Cartwheels
Crab Walk (backward)
Crab Walk (forward)
Crocodile
Decline Push Up                 
Donkey Kicks
Downward Dog
Duck Walks
Foot Circles
Free Crunches
Front Under
Function Run
Half Jacks
Hip Flex
Hop Scotch
Inch Worm
Incline Push Up
Knee Up Run
Lunges

Modified Step Over
Mountain Climber
One Arm Side Bridge
Pull Ups
Push Ups
Push Ups (wall)
Quick Over’s
Side Shuffles (left)
Side Shuffles (right)
Skip
Sloth
Spiderman
Squats
Standing Windmill
Stork Walk
Superman
Two Leg Hop
Two-Arm Prone Bridge
Two-Arm Supine Hip Bridge
Walk Lunge
 
 
These are dynamic, functional, and fun exercise for parents to do with their children, coaches to do with their players, teachers to do with their students, or trainers to do with their clients.