Free Workouts

  • Half-Marathon

    activity

    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...

  • Expectant Mom's Top 10 Exercises

    stability ballresistance tubebodyweightactivitystretching

    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...

  • Seated Upper Body Strength Training

    free weight

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

  • Hamstring Workout-No Equipment Necessary

    bodyweight

    This is a great workout to strengthen the hamstrings which often are weaker than the quadriceps which can lead to injury. Do this workout twice a week: 2 sets of 15 reps should be your goal, adding reps when that becomes easy. Add a 3rd set if you have...

  • Hamstring Workout with Ball

    stability ballbodyweight

    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...

  • Upper Body Workout-Free Weight Circuit

    machinestretching

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

  • Bodyweight Back Workout

    stretchingbodyweight

    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.

  • Tube Back Workout

    resistance tube

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

  • Buff Back Workout

    machinefree weight

    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.

  • Pushing my limit.

    bodyweight

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