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.
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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” 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.
Crab Walk (backward)
Crab Walk (forward)
Decline Push Up
Incline Push Up
Knee Up Run
Modified Step Over
One Arm Side Bridge
Push Ups (wall)
Side Shuffles (left)
Side Shuffles (right)
Two Leg Hop
Two-Arm Prone Bridge
Two-Arm Supine Hip Bridge
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.