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Printable Fitness Form Basics checklist
One page with a box for every Fitness Form Basics skill. Skills you have marked learned in this browser print with their dates.
Fitness Form Basics checklist
- Warm up five to ten minutes: easy cardio, joint circles, then light practice rounds.
- Push-up: straight plank, elbows back at forty-five, chest a fist from the floor.
- Plank: elbows under shoulders, one straight line, glutes tight, stop when the hips sag.
- Lunge: long step, back knee straight down, front knee over middle toes, chest up.
- Glute bridge: heels close, tuck the pelvis, press through heels to a straight line, pause.
- Dumbbell row: flat back on the bench, elbow to hip, squeeze the shoulder blade, lower slow.
- Overhead press: brace, ribs down, press straight up, head through, stop before leaning back.
- Bench only with safety arms or a spotter; thumbs wrapped, bar to mid-chest, rack early.
- Pull-up: shoulders down first, elbows to ribs, chin over, lower slowly; build with lowerings.
- Kettlebell swing: learn the hinge, hike back, snap the hips, loose arms, stop when the back rounds.
- Run tall, short quick steps under the hips, relaxed shoulders, conversation pace.
- Farmer's carry: hinge to lift, tall and braced, short steady steps, set down with a hinge.
- Start light and keep every rep clean; ask a coach before going heavier.
- Machine setup: joint in line with the pivot, pads snug, pin locked, start light, move slowly.
- Dull next-day ache is soreness; sharp, joint, swelling or chest pain means stop and get checked.