Free Strength Workouts

Looking to add lean muscle and strength? This page contains free strength workouts that can be can be performed comfortably in your house or anywhere you may be. I used to work in outside sales, and I spent a lot of time in hotel rooms. These are strength workouts I developed on the road to increase and maintain both my muscular strength and muscular endurance.

Ab Workouts
Arm Workouts
Back Workouts
Chest Workouts
Leg Workouts
Shoulder Workouts

Ab Workouts

Click this link, ab exercises, if you are unfamiliar with these exercises.

Ab Workout 1

  1. Abdominal Crunch
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  2. Leg Lifts
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  3. Reverse Crunch
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  4. Leg Flutters
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  5. Marvins
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
Ab Workout 2
  1. Marvins
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  2. Side Crunch (both sides)
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  3. Torso Twist
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  4. Reverse Crunch
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  5. Rotation Crunch
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
Time Saving, Killer Ab Workout
The goal of this strength workout is to do it straight through without rest (or minimal rest) between exercises.
  1. 25 Crunches
  2. 25 Reverse Crunches
  3. 25 Leg Lifts
  4. 25 Marvins
  5. 25 Side Crunches (left side)
  6. 25 Side Crunches (right side)
  7. 25 Torso Twists
  8. 25 Bicycle
  9. 25 Leg Flutters
  10. 25 Vertical Leg Crunch


Arm Workouts

Click these links, bicep exercises, tricep exercises, resistance band exercises, if you are unfamiliar with these exercises.

Arm Workouts

Tricep Workout (resistance band needed)

  1. Bench Dips
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  2. Tricep Extension
    1. Sets = 3 or 4
    2. Reps 10-20 or until failure
  3. Overhead Tricep Extension
    1. Sets = 3 or 4
    2. Reps 10-20 or until failure
  4. Incline Tricep Extension (with band)
    1. Sets = 3 or 4
    2. Reps 10-20 or until failure
Bicep Workout (resistance band needed)
  1. Bicep Curl
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  2. Outer Bicep Curl
    1. Sets 3 or 4
    2. Reps 10-20 or until failure
  3. Reverse Bicep Curl
    1. Sets = 3 or 4
    2. Reps 10-20 or until failure

Bicep/Tricep Super Set Workout (resistance band needed)

  1. Super Set – Bicep Curl & Tricep Extension
    1. Sets = 3 or 4
    2. Reps 10-20 or until failure
  2. Super Set – Outer Bicep Curl & Overhead Tricep Extension
    1. Sets = 3 or 4
    2. Reps 10-20 or until failure
  3. Super Set – Reverse Bicep Curl & Incline Tricep Extension
    1. Sets = 3 or 4
    2. Reps 10-20 or until failure


Back Workouts

Click these links, back exercises, resistance band exercises, if you are unfamiliar with these exercises.

Back Workout 1

  1. Leg and Arm Extensions
    1. Sets = 3 or 4
    2. Reps = 8-10 or until failure
    *add wrist weights for more resistance
  2. Back Lift
    1. Sets = 3 or 4
    2. Reps = 8- 10 or until failure
    *add wrist weights for more resistance
  3. Back Lift with Extended Arms
    1. Sets = 3 or 4
    2. Reps = 8-10 or until failure
    *add wrist weights for more resistance
  4. Seated Butterfly
    1. Sets = 3 or 4
    2. Reps = 8-10 or until failure
    *add wrist weights for more resistance
Back Workout 2 (resistance band needed)
  1. Lat Pull Downs (with band)
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  2. Lat Rows (with band)
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  3. Seated Row (with band)
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  4. Rear Deltoid Row (with band)
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  5. Low Back Extension
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure


Chest Workouts

Click this link, chest exercises, if you are unfamiliar with these exercises.

Chest Workout 1

  1. Basic Push Up
    1. Sets = 3 or 4
    2. Reps= 8-10 or until failure
  2. Incline Push Up
    1. Sets = 3 or 4
    2. Reps = 8-10 or until failure
  3. Close Grip Push Ups
    1. Sets = 3 or 4
    2. Reps = 8-10 or until failure
  4. Bench Dip
    1. Sets = 3or 4
    2. Reps = 8-10 or until failure
Chest Workout 2 (more advanced strength workout)
  1. Push Up Clap
    1. Sets = 3 or 4
    2. Reps = 8-10 or until failure
  2. Decline Push Up
    1. Sets = 3 or 4
    2. Reps = 8-10 or until failure
  3. Hindu Push Up
    1. Sets = 3 or 4
    2. Reps = 8-10 or until failure
  4. Close Grip Push Up
    1. Sets = 3 or 4
    2. Reps = 8-10 or until failure


Leg Workouts

Click these links, leg exercises, resistance band exercises if you are unfamiliar with these execises.

Leg Workout 1

  1. Squats
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  2. Lunges
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  3. Calf Raises
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  4. Outer Leg Lifts
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
    *add ankle weights for more resistance
  5. Inner Leg Lifts
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
    *add ankle weights for more resistance
Leg Workout 2 (resistance band needed)
  1. Squats (with band)
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  2. Knee Curl
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  3. Calf Raises (with band)
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  4. Outer Thigh Stretch (with band)
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  5. Inner Thigh Stretch (with band)
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
Leg Workout 3
Note: This strength workout involves super sets, which means you are to do 2 or more exercises back to back (without rest). This is a more advanced workout, so please use caution if you are new to this.
  1. Super Set – Squats & Knee Curls
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure of each exercise
    *add ankle weights for more resistance
  2. Super Set – Outer Leg Lifts & Inner Leg Lifts
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure of each exercise
    *add ankle weights for more resistance
  3. Super Set – Wide Leg Squats & Calf Raises
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure of each exercise

3 Minute Quad Burn Strength Workout

  1. Start at 5 repetitions and do 5 squats then 5 jumpers
  2. Add 1 repetition and repeat. So next would be 6 squats and 6 jumpers, then 7 squats and 7 jumpers, and so on
  3. Do this for 3 minutes and try and get up to 15 repetitions completed in that time frame

Shoulder Workouts

Click this link, resistance band exercises, if you are unfamiliar with these exercises.

Shoulder Workout 1 (resistance band needed)

  1. Military Press
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  2. Lateral Deltoid Raise
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  3. Front Deltoid Raise
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  4. Upright Row
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
  5. Shoulder Shrugs
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure
Shoulder Workout 2 (resistance band needed)
Note: This strength workout involves super sets, which means you are to do 2 or more exercises back to back (without rest). This is a more advanced strength workout, so please use caution if you are new to this.
  1. Super Set – Military Press & Upright Row
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure of each exercise
  2. Super Set – Lateral Deltoid Raise & Front Deltoid Raise
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure of each exercise
  3. Super Set – Shoulder Shrugs & Boxing
    1. Sets = 3 or 4
    2. Reps = 10-20 or until failure of each exercise


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