Printable fitness checklist

Fitness and strength basics

Tick each skill once you can do it without the guide.

• Squat to a chair with knees over toes and heels down
• Bend at the hips with a long back before lifting from low down
• Build a push-up from a counter down to the floor
• Bridge to a gentle ramp with ribs down and a slow lower
• Dead bug: reach opposite arm and leg with the back down
• Plank on the knees first and stop before the hips sag
• Step up on a low stable step, pressing through the front heel
• Row with a checked band, pulling elbows back and shoulders down
• Test the weight, hinge, hold it close and turn with your feet
• Walk tall, heel to toe, at a pace you can talk but not sing
• Practice balance at the counter: together, heel to toe, one foot
• First gym visit: quiet hour, orientation, set up before weight
• Judge effort with the talk test and stop while form is clean
• Tell soreness from injury: when, where, and swelling or a limp
• Cool down, then hold warm stretches at mild tension

EveryWomanSkills, general information for learning. Full steps for each line are on the skill's page.