Free Weight Workouts

  • Fry the Fat in Your Hips, Thighs and Abs

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    Quick down and dirty 30 minute workout for the buttocks/hips, thighs and abdominals. Add 30 minutes of high intensity cardio for a 1-2 punch on your body fat.

  • Calf Workout

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    This calf workout strengthens your calf muscles as well as your balance. Warm up and do a gentle stretch before doing this workout, and do each set to fatigue or for 60 seconds. The loaded calf press is seated, so you can do that last since it does not...

  • Pre-Season Football Workout

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    For football players, training before group practice starts is essential for injury prevention and key to starting off the season on a great foot. Pre-season football workouts should include cardiovascular work, strength-training and balance work. Start...

  • Thigh Workout

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    This workout focuses on strengthening your quads. Do two sets of 12 (12 on each leg if alternating legs) and balance with stretching your quads, hamstrings and calves afterwards.

  • Beginner Strength Training

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    Workout is designed to be a full-body strength training workout, with many modifications to compensate for lack of overall upper body strength.

  • Perfect Pecs Workout

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    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...

  • Best Core Workout for Athletes

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    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...

  • Seated Upper Body Strength Training

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

  • Upper Body Free Weights

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    If you do not have free weights, you can use an exercise tube instead. Use weight that is challenging to you by the last 3 reps.

    Tip: Whenever you take a break to get water, do a one-leg stand and try to maintain your balance while you close your eyes....

  • Lower Body Express

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    Do a 5 minute cardio warm-up, then these 6 exercises for a hard, fast lower body workout.

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