Free Workouts

Start with a walk for a warm up (preferably 10 minutes or more), then execute 2 sets of each exercise listed. Do only 1 set if you are short on time. Finish with stretches for the leg and hip muscles.

This workout uses motion as well as isometrics in order to strengthen your chest and core. Pair with tricep extensions if your chest wears out and you still have power left in your arms. Start with 2 sets if you are new to this workout, then work your way...

This is a tough workout for your core which is great for athletes such as cyclists and runners because it strengthens your abdominals, obliques and lower back. It requires isometric strength and will also help you build core strength needed while your...

This workout strengthens your legs, arms, and back to give you power during your rowing sessions. Use the rowing machine for five minutes to warm-up. Then start with the strength training exercises (2-3 sets each), and finish with a set of rowing for...

This is a quick, intense workout that you can do every day to strengthen your arms and keep them toned. You need one exercise tube and 8 minutes. Do 2 sets of each exercise to fatigue (feel a good burn at the end of each set, whether that is 10 reps for...

A 10k, or 10,000 meters (approximately 6.2 miles), is a long distance running event.

At twice the length of a 5k, the 10k requires a high level of fitness and can be used as training for the longer Half-Marathon.

Click the "Log Workout" action to log...

A 5k, or 5000 meter (approximately 3.1 mile) race, is a medium distance running / walking event.

The race can be challenging for novices and experts alike, as you can adjust the pace for your ability. For the next step up in distance, consider the 10k.
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A popular shortened version of a Marathon, the half-marathon is great for runners building up to the main event.

However, at 13.1 miles, it is no walk in the park. A half-marathon requires serious training to complete safely without injury. If you are...

This workout starts with a 15 minute walk, then includes ten exercises you can do to tone your whole body and prepare important muscles to help make pregnancy and being a new mom easier. Remember that your joints are more flexible while pregnant due to...

Strength training for the upper body while seated (for those with limited lower body mobility or balance issues that prevent standing at length).