Attention: Exercise Enthusiasts!

Squeeze up to 50% More Benefit from Every Workout!

Simple, low-intensity exercises (performed between exercises)
speed recovery, improve performance and eliminate pain!

“Filler” Exercises can double your results during your regular workout session. It kills two birds with one stone without adding another minute to your routine.

In between sets, filler exercises improve mobility, joint function and restore muscle imbalances improving the efficiency of your workout. Plus, you will prevent the pain caused by overstressing joints and muscles.

How much time do you kill during every workout?

A recent survey conducted by Harpers Fitness of men and women who regularly attend a gym shows “that gym-goers could be wasting more than 35% of their time at the gym on tasks such as untangling headphones and choosing music.”

Let’s say you really hit it hard for 20 minutes, adjust your music for 5, work out again for 15, then get a drink losing another 5 minutes, hit it one more time for 10 and cool off for 5 more before calling it quits. Does this sound familiar?

25% of Your Workout Totally Lost and Wasted!

Do you realize that you could be utilizing these down times to your advantage? During the time you spend between sets, gawking at other people, watching the TV or adjusting your music, you could be improving your body in a new, efficient way.

We are about to reveal a new workout discovery, and it will not add one more second to your workout, but it will make you feel better, see faster results in your body and eliminate after-workout aches and pains.

Work Out Smarter, NOT LONGER!

The main purpose of going to the gym is to exercise and build a better body, right? If you are losing 15 minutes of every hour that you are working out, you can’t make that time up.

By using these exercise techniques, you will recover faster, double your results and still rest enough between sets to keep up with your routine. You add filler exercises in between sets, to fill the gap. This way you are not adding any time to your regular routine.

Isn’t looking better and feeling good why you are at the gym in the first place?

A More Efficient Work Minus Aches and Pains

The reason you have pains and stiffness is from improper stretching and warming up.

The 50 Filler Exercise techniques will:

  • Eliminate after workout pains.
  • Give you a better range of motion.
  • Double your success rate towards your workout goals.
  • Feel better in all muscles and joints.

It’s true, but first, let me tell you a bit about myself.

Rick Kaselj, The Founder of 50 Filler Exercises for
Maximum Health and Fitness

Hi, I’m Rick Kaselj, an exercise and injuries expert and an international presenter. My specialty is designing exercise programs for people recovering from injuries. I have 11 years of University study including a Master’s Degree in Exercise Science and 21 years of hands-on experience including the thousands of personal training sessions, assessments and consultations.

I have written numerous articles for newspapers and fitness magazines as well as exercise injury manuals. I have also given over 315 presentations to more than 6,000 health and fitness professionals across Canada and the USA.

It’s true, but first, let me tell you a bit about myself.

I just want you to know that I’ve done my homework when it comes to improving the human body and helping men and women reach their optimal health and fitness goals by avoiding the common pitfalls of traditional exercise programs.

What I’m about to share with you, was a pleasant accidental discovery while observing one of my patients.

How I Discovered “Filler Exercises”

I was assisting a client, his name was Phil, rehabilitate his injured knee. He was a self-proclaimed “gym rat” who spent at least 90 minutes a day, 5 to 6 days a week working out.

I had given him a few specific knee rehabilitation exercises to do every day.

One day while I was at the gym, I saw Phil working out as usual. I noticed that he followed my advice to continue with the rest of his upper body work.

What caught my attention was that he would do his knee rehabilitation exercises in between each set of his circuit training routine.

I was fascinated by what he was doing and after about 10 minutes I asked him, “Phil are you doing my rehab exercises between your sets?”

He told me, “Rick, I don’t have time to workout then go home and do knee rehab exercises. I’m on a tight schedule every day, so I combine my workout and my knee rehab exercises.”

“Does it work?” I asked. “Sure it does! I don’t even get the usual stiffness after working out that I used to.”

Dramatically Reduce Injury & Workout Rehabilitation Time

What Phil was doing in between sets, instead of just regularly resting, was his knee rehab exercises. He was filling in the downtime with these exercises. It was a great idea, so I tested it out on myself and my other clients. It really helped them!

That is how I discovered the filler exercise concept.

Now, I ALWAYS add filler exercises in between the sets of my clients’ workout as part of their rehab. And everyone else in the gym who asked Phil and me about them is doing filler exercises too with great results.

OK, Rick, What the Heck are “Filler” Exercises?

Filler exercises began as a few exercises and stretches to rehabilitate knee and elbow joints which were the most common injuries.

It was something anyone could easily do while resting in between reps. You get double benefits from doing them.

First, you are giving yourself a breather between each exercise or set of reps. Secondly, you are still keeping the muscles loose and joints lubricated while waiting to begin the next set.

You are filling in the down time with precisely controlled movements and exercises that can double your results.

Do You Want More from Your Workout Without Working Out More?

I developed 50 Filler Exercises to help anyone take their workout routine to the next level without adding more time or more reps. You just use the time you spend more efficiently by including the filler exercises.

And after you’ve tried them for a week, you’ll wake up one morning and notice a difference. A stronger, leaner, painless morning that you haven’t felt before.

How is this product different from others?

Truthfully, there are no other programs like this out there. 50 Filler Exercises is the ONLY comprehensive program that will help anyone from top athletes to people recovering from injuries.

I show you how to improve every major muscle group and joint by using simple techniques that you do during your routine.

Attention Fitness Trainers and Therapists

These exercises will stabilize and strengthen your clients’ muscles. Use this program to help your patients improve their mobility and healing faster than ever. They will thank you for it (and hopefully send you more referrals!)

The 50 Filler Exercise program will Fill your Workout “Bag of Tricks” With Stuff Personal Trainers Wish They Knew!

I’m going to cover the entire body so no matter what part of your body you are working on that day, you will have filler exercises to skyrocket your success.

The 50 Filler Exercise Program will help balance, strengthen and loosen your: You’ll even get filler exercises for your wrists and hands to reduce hand pain and stiffness. If sore hands and wrists are slowing you down from the things you love like gardening, pumping iron or your daily routine, then these exercises are for you!

You’ll even get filler exercises for your wrists and hands to reduce hand pain and stiffness. If sore hands and wrists are slowing you down from the things you love like gardening, pumping iron or your daily routine, then these exercises are for you!

“Yeah Rick, But I Don’t Want to Spend More Money on Gym Equipment.”

That’s OK because you don’t need any equipment. You don’t even need a gym. This project started as home rehab for injuries, remember?

You just learn a few of the 50 Filler Exercises before you go to the gym then use them to fill in between sets. Or just stay home and do them. It doesn’t matter how or where. Doing them will help strengthen and balance your muscles in ways regular training can’t.

“I found filler exercises on the internet. What’s the difference?”

Generally, the only exercises you will find online are mine. If you do
see other filler exercises, they won’t cover the background of why
they work, the muscle groups or teach proper form that you get in
the course. And you get 50 exercise not two or three.

Anyone can put a video or article on the internet, but wouldn’t
you rather learn from someone who trains other trainers? I show you
exactly how to do each exercise, why you do them the right way
and the physical reasons behind each one.

Doing the exercises you find randomly over the internet might hurt
you and your clients. The information tends to be unreliable.

“Who needs 50 Filler Exercises?”

I developed this system with two types of people in mind. People who pride themselves in their physical condition. People who work out routinely and understand the beauty of a healthy body.

I am also a therapist and trainer who trains other therapists and trainers. I want therapists to be able to use these techniques to help their patients improve faster. Therapists understand the importance of muscular balance and joint health. The 50 Filler Exercises program is designed to help strengthen every muscle group and joint in the body.

The system can be a stand-alone workout, but is designed to enhance any workout routine for anyone, in any physical condition.

Get Instant Access to 50 Filler Exercises plus 2 Bonuses!

With your one-time paid order, you get INSTANT ACCESS to a complete training package to fill in the gaps of every workout you do. The 50 Filler Exercises for Maximum Health and Fitness will benefit your health and fitness for the rest of your life. Here’s what you will receive when you order your 50 Filler Exercises Program.


Component #1: The 50 Filler Exercises Complete Instructional Video Guide

ecover-1The most important part of the program is the 50 Filler Exercises Video Guide. Stuffed with 50 proven filler exercise techniques into one condensed download or DVD, it is the foundation of the entire program.

  • Easy to understand details of each exercise and movement
  • Know when and how to use each exercise and how not to do them.
  • Master each exercise in minutes and use them anytime.

All the information comes from real health and fitness experience. Think of it as your 57-minute personal training workshop with me, one-on-one. You get everything you need to know. I cover the when, why and how of using these exercises. I show you EXACTLY how to do each exercise, so there is no guesswork. You will know more than 90% of the gym enthusiasts out there, and you will have the body to show for it.

Component #2: 50 Filler Exercises – The Portable Complete Companion Manual

You’ll also get this 60-page manual that you can take anywhere. It goes through each of 50 Filler Exercises that you see in the video presentation.

  • Visual step-by-step photos of each exercise.
  • Shows the start, middle and end position of each of the exercises, so there is no guesswork.
  • Take along companion guide to the video. Use it anywhere.
  • Each exercise is carefully laid out, so your body receives the maximum benefits of each movement.

Component #3: 50 Filler Exercises – Complete Video Content Reference Guide

This reference guide has everything that is on the video, neatly listed to help you find it when you need it. Use this user-friendly guide to locate specific exercises to target the areas of your body you want to work on.

  • A complete reference list to all of the exercises in the video
  • Quickly jump to the exact spot in the video presentation where I discuss and explain the exercise you want to see.
  • Save time looking for the exercises you want.

BONUS #1: Exercises For Injuries VIP Coaching (Priceless)

bonus-1With your purchase of the 50 Filler Exercises program, you receive access to the Exercises for Injuries VIP Coaching group. This exclusive community is the central place to have all of your health fitness questions answered by Rick and a team of experts; as well as get tons of encouragement and support from other members. Our VIP Members love the community and we know you will too.

BONUS #2: Free Program Updates for the Rest of Your Life!

I am always adding new stuff to the program to help you get better results and help my clients improve their mobility.

  • Once you sign up with me, you are my customer for life!
  • No extra charge for any updates I add to my program.
  • Updates emailed automatically.

I am continuously learning from my patients (It’s how I discovered this program!) and will pass any useful information along.

BONUS #3: 14-Day Free Access to Invincible Body Program

bonus-3Start your 14-day free trial and join the hundreds of satisfied
customers worldwide who have already begun their journey
to achieve their dream body and life without getting injured.

Explore the, one of a kind, blueprint to get an Invincible
Body – FREE for 14 days. The free trial gives you access to
the Invincible Body program that you would get as a paying
customer for free for 14 days. You’ll gain instant access to
the blueprint, exercise library, handouts, secret group
community and so much more.

You can cancel at any moment during your trial period
and you won’t be charged. You can cancel anytime, no
questions asked, but I know you will be blown away with
the results you’ll see and feel.

I am sure that you will love the program so you don’t have to do anything and your $47 a month paid subscription will start at the end of the 14-day trial. There’s no risk – you’ll only be billed if you decide to keep the program after your free trial. So what are you waiting for? Begin your journey to Invincible Body – TODAY!

To sell everything separately would cost $126 and, if you are into the perfect body, it would be well worth it. The program sold for $39 for the past two years, and it helped thousands of people.

...but I want to help thousands more with this limited time offer. Right now you get EVERYTHING, The Video, The Manual, The Video Reference Guide, Bonus #1- Exercises For Injuries VIP Coaching and Bonus #2- Lifetime Free Updates and Bonus #3 –14-Day Free Access to Invincible Body Program. All of these for only $10 for digital or $15 for Digital PLUS DVD.

The Entire collection of 50 Filler Exercises for only $10.

But you need to order today. I’m only testing this price to see how long it takes to help 500 people. After that, I will move the price back.

“But Rick, What If it doesn’t Work for Me?”

That is impossible. These exercises work for anyone, in any physical condition, anytime, anywhere.

However, if you buy my system, and it is just not for you, I will refund every penny you paid for it. You have no risk to try this, and I put it in writing.

Here is my no risk guarantee.


I mean, I’m giving you 60 days, that’s 2 MONTHS to check it out. That’s fair isn’t it? You have no risk.

Why Everyone Who Exercises Needs 50 Filler Exercises

I have seven good reasons why you should include these simple filler exercise to your workout no matter what level of fitness you are. These will get you to the next level in your fitness goals!

1. Improves Overall Movement

Before any workout, most of us have been sitting at a desk or driving, and our bodies are not yet ready to workout. Using Filler Exercises helps improve movement by warming the muscles before you start and keeps them ready during rest periods through the session.

When muscles stay warm and “loose” throughout the workout, movement improves, and you are less likely to get injured. You can push a little harder during the workout using these filler exercises.

2. Lubricates the Joints

Filler exercises lubricate the joints using the full range of motion techniques. The body’s joints move into positions easier with less resistance or compensation. You will feel the difference the very first time.

3. Activates the Stabilizing Muscles

The exercises activate and quickly strengthen the stabilizer muscles, the ones that protect the joints from injury by keeping them properly aligned. When those stabilizing muscles are not working properly, this exposes the joints to injury.

4. Increases Range of Motion

When you sit or lie down for more than 30 minutes, (the average commuting time for most of us) it affects the range of motion in our joints. Especially the neck, shoulders, mid-back, hips and knees. Doing filler exercises increases the range of motion in these joints. Workout with greater ease, better movement and results.

5. Improves Circulation in the Muscle

Improved muscle circulation is the number one reason to do the filler exercises in between sets instead of just resting or walking around the gym. Use the guide to select a couple of exercises to target the joints or movements where you have difficulty or need strength and flexibility.

Start with at least 3 to 5 filler exercises in between the sets and they help improve your movement.

6. Helps Address Muscle Imbalances

Caused by long-term static positions like sitting or lying down,
muscle imbalances form around joints. The muscle imbalances
cause stiff and weakened joints, leading to injury and decreased

Many of The 50 Filler Exercises target muscle groups that
surround major joints and helps rebuild the weak side of the
working muscle.

7. Low Impact Means Anyone Can Benefit

All of the 50 Filler Exercises are low impact. Anyone can use them to rehabilitate and strengthen areas of the body that need help. Rebalance muscle groups and lubricate tight joints within a few minutes, all between regular exercise routines.

In this video I will have my workout partner, Orsy, demonstrate the exercises.

Filler Exercise #1 – Heel Drop

Heel Drop

In this example, Orsy is stepping on the weight plates, but you should probably do this on a stair step.

She is going to come up as high (plantar flexion) as she can and then dropping her heels (dorsiflexion) as far as she can and then coming back up.

Where to do the heel drop filler exercise?

Doing the exercise on the plates isn’t the best place to do the exercise. It’s what I had in this area. What I would recommend is utilizing a step and going through a full range of motion when it comes to the ankles.

It is important to drop the heels as far as you can. You might end up feeling a light stretch in that calf area, and this is good.

What we are doing with the heel drop filler exercise is we are lubricating the ankle joint through full range of motion. We are dynamically stretching the muscles around that ankle, increasing the range of motion of the ankle and ease ankle movement.

The reason we are doing this is because most of us are doing a lot of sitting at desks or car driving. The problem with a lot of sitting is the ankle gets stiff, and we lose movement in one or both of the ankles. When we lose movement in that ankle, it affects any lower body exercises that we are doing.

For example, affecting lunging and squatting exercises. This will lead to putting greater stress on other joints like the knee, hip, and the back and cause pain later on.

Filler Exercise #2 – Full Bodyweight Squat

Full Bodyweight Squat

After going through the full ankle range of motion filler exercise, what I get most of my clients to do is go through a full body weight squat and going through the full range that they can when it comes to their knees and hips.

What we are doing is we are lubricating the knee joint, and we are activating the stabilizing muscles around the knee.

Same thing when it comes to the hip. We are loosening up the hip and activating the stabilizing muscles in the hip.

By doing the ankle range of motion exercise, we are loosening up the ankle joint then we end up moving to the full bodyweight squat and what we are doing is working on the knees by loosening up the knee through full range of motion, and activating the stabilizing muscles which are protecting the knee. We are working on loosening up that hip, lubricating that hip joint, and activating those stabilizing muscles of the hip which protect the hip and the back.

If we have got the knee working properly and the hip working properly, then this decreases the stress when it comes to the back, hip and knee.

Those end up being two lower body Filler Exercises that I like to do.

Filler Exercise #3 – Vertical Hanging Exercise

Vertical Hanging Exercise

I have talked about this in other videos, and I have talked about this a lot in another video when it comes to shoulder pain.

How you do the vertical hanging exercise is you are grabbing the bar with your hands shoulder-width apart, and your arms are straight above. Then what you are doing is gradually add more and more of your body weight onto your arms, and you are looking for a light stretch in the shoulders. What we are not trying to do is rip the shoulders apart, what we are trying to do is lightly stretch the muscles in the shoulders and then also lightly loosen up that shoulder joint.

Once again if you are doing a lot of sitting and a lot of driving, we are losing some of that shoulder movement. What we want to do is add the Vertical Hanging to stretch out the shoulder muscles especially when it comes to overhead exercises, for example, barbell pressing or snatches.

Stretching out those shoulders muscles will end up making any overhead pressing movement, or any overhead movement, easier. If you are losing some of the range of motion to your shoulder, then you are putting more stress and strain on other parts of your body like your mid-back, your low back and your hips.

Typically, I get people to hang for about 15 seconds, using 25% of their bodyweight. Then do their next set of exercises. After that, fill-in by hanging with 50% of their bodyweight for 15 seconds, finally working all the way up to their full bodyweight. But you are going to increase the weight gradually on the arms, and then they are lightly stretching out those muscles around that shoulder joint.

There you go! Give those 3 sample Filler Exercises a try next time you are working out. Add the exercises in between the sets you do and feel the difference.

I’m confident that once you feel the difference just from those three filler exercises that you will want to try the other 47.

Helping you overcome your injuries, pain and muscle imbalances,

Author of 50 Filler Exercises

P.S. – There is NO RISK at all for you when you try the 50 Filler Exercises. If you are not thrilled with how this program decreases your pain and increases your strength and mobility, let me know, and I will refund your order. Your satisfaction is 100% guaranteed. Some of the largest fitness & rehabilitation associations in North America (NSCA, ACE, CanFitPro, BCRPA, BCAK, CKA, NHPC) trust me and my work. You can too.

P.P.S. – If you are hitting a plateau in your workout routine then this is the answer you are looking for. CLICK HERE to Order Your 50 Filler Exercises for Maximum Health and Fitness

P.P.P.S. – There’s only one catch to all of these. You need to act now to get the complete package. As I said, this is a limited test price and the price will be going up very soon.

NOTE: The 50 Filler Exercises Solved is a downloadable video and e-book. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download the videos and e-book. The e-book format is adobe acrobat PDF, which can be viewed on Mac or PC. The video format is M4V, which can be viewed on Mac or PC. If you have any questions or need help, you can contact us at support (at)