Want to see what our strength training programs are like? Checkout this free workout program customized for men, women and children. Modifications are provided depending on whether you are training at home, in a gym, or traveling.
Women Full-body Workout
3 sets with 60 second breaks in between each.
Deadlift – 10 reps
Seated Row – 15 reps
Barbell Reverse Lunge – 10 reps/side
Barbell Bent-Over Row – 10 reps
Dumbbell Sumo Squat – 15 reps
Mountain Climbers – 20 reps/side
Dumbbell Russian Twist – 10 reps/side
Dumbbell Bent-Leg Jackknife & Tricep Extension – 15 reps
Glute Bridge Hold – 30 secs
Can be completed with a barbell, dumbbells, kettlebells, or a resistance band.
If you do not have access to a gym, this move can be completed by sitting with your legs straight in front of you, wrapping a resistance band around your feet, holding the ends, and pulling your elbows back so that you can squeeze your shoulder blades together.
Can be modified to use dumbbells at your side, or kettlebells in front of you.
Kettlebells or dumbbells may be used instead, but body position and arm movement remain the same.
A kettlebell or any waited object within a reasonable size available to you may be used instead.
No equipment required.
If needed, you can choose any weighted object that you have easy access to, or you may do the move without any equipment.
A weighted object may be used or you can choose not to use any weighted equipment.
No equipment required.
Men Full-body Workout
3 sets with 60 second breaks in between each.
Barbell Back Squat – 15 reps
Bench Press – 15 reps
Deadlift – 10 reps
Pull-ups – 10 reps
Standing Overhead Press – 10 reps
Plank – 30 secs
Lateral Raises – 15 reps
Lunge Walk – 10 reps/side
Bicep Curls – 15 reps
If a barbell is not available for you, this move can be replaced with a Bulgarian Split squat (bend your leg back at the knee and elevate one foot behind you, holding any weighted item in both hands next to you) or a Goblet squat (hold a dumbbell, kettlebell, or any waited object at your chest).
Can be completed with a barbell, dumbbells, or random weighted objects. If a workout bench is not available, check out the space around you to see if an alternative can be found or use the floor to complete the exercise.
Depending on where you are, you can use a barbell, dumbbell, kettlebell or
If no equipment is available, then replace with a dumbbell pullover. Any weighted object may be used.
Use any weighted object available to you to complete this move.
No equipment required.
Dumbbells, kettlebells or weighted objects of your choice may be used for this move.
Any kind of weights can be held in both hands by your side if desired, but they are not required.
Objects like dumbbells, barbells and curl bars may be used. If not available, any object with a comfortable grip will work for this move.
Youth Full-body Workout
3 sets with 60 second breaks in between each.
Jump Squats – 10 reps
Dumbbell Press – 10 reps
Dumbbell Arm Curl – 10 reps
Crunch – 10 reps
Push-Ups – 10 reps
Walk-Out Plank – 10 reps
Superman Holds – 10 reps
Lunges – 10 reps
No equipment required.
Any weighted object may be used if gym equipment is not available.
Any weighted object may be used if gym equipment is not available.
No equipment required.
No equipment required. Beginners can start on their knees and work towards building their strength to do a full push-up.
No equipment required.
No equipment required.
Weights are not required but may be added for increased intensity.
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