Free Workout and Exercise Routine
Posted: 12/01/2009
Here is a workout routine that you can use for free in order to build strength in your muscles as well as your core. With my past fitness training experience this routine will save you time and money that you would of spent in a gym hiring other trainers to teach you this. You can use this program for as long as you like but I recommend changing it after four weeks so your body doesn't get used to it. Have fun!Routine:
Monday - Chest, Lats, Biceps, Core
Flat dumbbell presses w/ stability ball 3 sets of 15 reps
Pullups on machine or without 3 sets max reps
Incline dumbbell curls 3 sets of 12 reps
Incline dumbbell presses w/ feet crossed in air 3 sets of 12 reps
Lat pulldowns sitting on stability ball 3 sets of 12 reps
Preacher curls 3 sets of 12 reps
Pushups w/ one leg six inches off ground 3 sets of 15-20 reps
Stiff arm pulldowns feet together 3 sets of 12 reps
Seated stability ball dumbbell curls 3 sets of 12 reps
Wednesday - Quads, Hams, Calves, Core
Squats 3 sets of 12 reps
Stability ball hip thrusts 3 sets of 15 reps
One leg platform calve raises 3 sets of 15 reps each leg
Bosu ball bodyweight squats 3 sets of 15 reps
Lying hamstring leg curls 3 sets of 12 reps
Standing calve raises 3 sets of 20 reps
Leg Extensions 3 sets of 15 reps
Platform jumps 3 sets of 15 reps
Leg press calve raises 3 sets of 20 reps
Friday - Shoulders, Midback, Triceps, Abs/Core
Stability ball seated shoulder dumbbell presses 3 sets of 12 reps
Stability ball cable rows 3 sets of 15 reps
Skullcrushers feet crossed in air 3 sets of 12 reps
Stability ball seated side laterals 3 sets of 15 reps
One arm stability ball dumbbell rows 3 sets of 12 reps each arm
Dips 3 sets of max reps
Incline bench side laterals 3 sets of 10 reps
Bent over lateral raises 3 sets of 12 reps
Stability ball hands in close barbell presses 3 sets of 12 reps
Planks 3 sets / 60 second holds
Side planks 3 sets / 60 sec holds each side
There you go. This workout provides strength movements and a beginning guide to core. Give this a try for the next few weeks and then check back for more advanced exercises. Drop me a comment if you have a question or just have something to add. Until next time be safe and stay healthy!
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