Free Workout Routines
Free Workout Plans
Super Simple Fighting Fit Boot Camp Workout
This is a simple (mostly) body-weight boot camp workout I give my clients to do when they’re on the road and have to miss boot camp classes:
Fighting Fit Boot Camp™ Super-Simple Body Weight Workout
Warm-up: Elbows to knees 1 min., Jumping Jacks 1 min., twice each
Push-ups: 3 x 10-20 reps
Pull-ups or Rows with dumb bells or bands: 3 x 10-20 reps
Squats or Lunges: 3 x 10-20 reps
Squat Thrusts/Burpees: 3 x 10-20 reps
Step-ups: 10-12” bench or step, 1 min. rapid pace with 30 sec. break x 3 sets
Abs:
- Crunches: 25 – 50
- Leg-lifts: 25 – 50
- Knee Grinders or Twist Crunch: 25 – 50
- Supermans: 2 sets x 12 reps
Cardio: 15 – 20 Minute run, do intervals twice a week by alternating running and jogging between light poles (basically, 30 seconds sprinting, 1 minute jogging).
Stretch and Cool-down: 5 minutes
That’s it! This is a great workout for staying in shape if you travel a lot – you can do all of it with minimal equipment.
Want to know more about Fighting Fit Boot Camp™?
Click here if you’re interested in finding a location: Find a boot camp workout in your area
Click here if you’re a fitness instructor or coach: How to become a certified boot camp instructor
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Basic Full Body Kettle Bell Workout
Lift heavy if you can with this kettle bell workout, but if all you have is light kettlebell just increase your reps and density (do more in less time).
This is a basic full-body kettle bell workout I do when I want a quick full-body workout.
Simple, no frills, and quick.
- Two-Hand Swing – 20 reps
- One-arm Swing – 10-12 reps each arm
- One-arm (Hang) Clean – 10-12 reps each arm
- Overhead Clean – 10-12 reps each arm
- One-arm Row – 10-12 reps each side
Repeat the circuit if desired, up to three times or for 20 minutes straight with a 45 second rest between circuits. You can also add some Turkish get-ups if you’re feeling froggy.
Hey! Do you like working out with -
- Kettlebells
- Sandbags
- Ropes
- Heavy bags
- Heavy stuff like rocks and logs
- Tires
- Sledgehammers
And other various random manly objects? 
Then you should take a look at this workout program. It takes kettle bell workouts and combines them with all kinds of crazy strength and muscle-building routines.
But only get it if you’re serious about functional strength and muscle.
Here’s the link: http://fitnessprogramsonline.com/underground
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Super Simple Weight Loss Workout Plan
Equipment Needed: Medicine ball, Resistance band
Warm-up: Aerobic exercise 5 minutes (treadmill, bike, etc.) moderate intensity
The Workout Circuit
Do each 15-20 reps of each exercise in the following circuit. Repeat the circuit 2-3 times.
Quads/Glutes + Shoulders: Medicine Ball Squats with Overhead Press
Hams/Glutes: Medicine Ball Lunge Extensions
Back: Seated Rows (bands)
Chest: Push-ups
Triceps: Triceps Extensions
Shoulders: Military Press (bands or ball)
Biceps: Curls (bands)
Abs/Core: Horizontal Medicine Ball Twists
Abs/Core: Saxon Side-Bends with Medicine Ball or Physio-ball
Abs/Core: Medicine ball Twists
Cool Down
Stretch: Head to toe, stretch each muscle group head to toe for 20 sec. min.
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Simple Free Full Body Strength Workout Plan to Build Strength and Muscle
This is my super-simple, “bulk up”, full body strength workout program that I use when I find I am losing limit strength or when I want to put on a few pounds of muscle.
Workout Frequency:
- No more than 3 times per week, per exercise/body part (I usually stick with 2 days and 72 hours between workouts).
Workout Intensity
- High weight (max. resistance = able to hold weight for one second at hardest part of rep)
- Low reps – 5 to 8 reps per set, 3 to 5 sets per exercise (focus on your weak areas)
Workout Duration:
- As long as it takes to finish, minimum 1 min. between sets (preferred – 2-3 minutes)
Exercises:
- Deadlift
- Squat
- Pullup, Lat Pulldown, or Rows
- Bench Press or Dips
- Shoulder Press
It’s simple, but it works. Try it for a four or six week cycle!
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