Free Workouts

Legs & Glutes (Long & Lean Muscle Development)

1. Leg Press: 3 sets/ 12 - 15 reps
2. Walking Lunges with Knee Lift: 3 sets/ 12 - 15 reps
3. Ball Leg Curls: 3 sets/ 12 - 15 reps
4. Barbell Side to Side Lunges: 3 sets/ 12 - 15 reps
5. Adductor Machine: 3 sets/ 12 - 15 reps
6. Leg Press Calf Raises: 3 sets/ 12 - 15 reps

Arms and Shoulders Workout: Balance Training

• Long and Lean Muscle Building with Core Training

• Workout A: 3 - 4 sets/ 12 - 15 reps
• Bosu EZ Barbell Curls: Alternate wide grip with close grip
• Stability Ball Tricep Dumbbell Skullcrushers
• Bosu Alternating Dumbbell Shoulder Press
• Workout B: 3 - 4 sets/ 12 - 15 reps 
• Single-leg Dumbbell Hammer Curls
• Stability Ball Prone Tricep Kickbacks
• Stability Ball Single Arm Lateral Raises
• Workout C: 3 - 4 sets/ 12 - 15 reps
• Stability Ball Preacher Curls
• Stability Ball Overhead Press
• Stability Ball Bent-Over Lateral Raises

Total Body Circuit Training

• Workout A
• Push-ups: 12 - 15 reps
• Squats: 12 - 15 reps
• Lat pulldown: 12 - 15 reps
• Leg curls: 12 - 15 reps
• Ez barbell curls: 12 - 15 reps
• Walking Lunges: 12 - 15 reps
• Barbell shoulder press: 12 - 15 reps
• Calf Raises: 15 - 20 reps
• Tricep Skullcrushers: 12 - 15 reps
• Rest: 30 seconds - 2 minutes
• Repeat each circuit at least 3 times!

Back and Chest Workout

• Chest

• Bench press: 3 sets/ 12 - 15 reps
• Inclined bench press: 3 sets/ 12 - 15 reps
• Declined bench press: 3 sets/ 12 - 15 reps
• Dumbbell fly: 3 sets/ 12 - 15 reps
• Back
• Assisted pull ups: 3 sets/ 12 - 15 reps
  Reverse grip pull down: 3 sets/ 12 - 15 reps
  Iso-laterial high row: 3 sets/ 12 - 15 reps
  Back extensions: 3 sets/ 12 - 15 reps with 10 second hold