Free Workouts

This is a great workout to strengthen the hamstrings with just a stability ball. Do this workout twice a week: 2 sets of 15 reps should be your goal, adding reps when that becomes easy. Do each rep slowly and with your knees over your ankles, not rolling...

Machine circuit for the upper body. Two sets of each exercise done to exhaustion and done very slowly.

This is a workout you can do to strengthen your back if you do not have any equipment. You can do one set of each exercise, then repeat the order once more, or do 2 sets of each exercise before moving on to the next.

This workout contains 6 exercises that target your entire back. Do 2-3 sets of about 12 repetitions each. Wait 45 seconds between sets.

There are 6 exercises in this workout. Do 2 sets of 12 repetitions, then move on to the next exercise. Wait 45 seconds between each set.

Use an exercise tube for this workout to strengthen your back and chest, arms and abs, legs and hips. You may want to have a lighter resistance tube for the arm exercises. Fill in how many repetitions and sets you did so you can improve upon that time you...

1 Min rest betwen each set

These should be done after a short warm up and can be done in any order. This workout will work each of the four main ab muscles. Use the variations provided under the main exercise if you want to make the workout easier or more advanced.

Remember to...

I am leaving the weight and rep fields blank. Fill them in after your workout (or before to motivate yourself to accomplish a certain number!) in the "Record Results" option on your calendar.