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WORKOUT
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Free Weight Exercises
Free weight exercises offer a wide range of workouts for all parts of the body with the added benefit of increased difficulty and resistance that comes with adding extra weight. Start out small and add more weight as advised or you feel comfortable. One benefit of free weight exercises is that you can get a more intense workout in less time in some instances.
Arnold press More Info »
Standing or sitting start holding two weight in front of your face with your palms facing in. Raise the weight above your head and out to the side as you twist your palms outward to face away from your body.
Difficulty Tiers
Easy
10
Medium
15
Hard
25
Hurt Me
30
Bent-over row More Info »
Stand bent at the waist with a weight in each hand. Keep your elbows wide. Pull both weight up and in towards your body until the are in line with you chest.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
30
Cross Body Hammer Curl More Info »
Start with a weight in each hand, feet shoulder width apart, arms straight at your side. Using one arm bend your elbow to bring the weight across your body to chest level and then slowly bring the weight back down to its initial position. Alternate arms.
Difficulty Tiers
Easy
10
Medium
20
Hard
30
Hurt Me
40
Dumbbell Clean More Info »
Start with a dumbbell in each hand, resting on the ground, squatting at the knees to grab them. Raise your body up using your back. As you raise up to a standing position flip the dumbbells from a position at the side of your hips to holding them one just above each shoulder. Hold for 1-2 second and then let your arms go back to a resting position at your side. Resume the initial squatting position.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
30
Dumbbell front squat More Info »
Standing with your feet shoulder width apart and a dumbbell in each hand hold the weights just above your shoulders. Squat down using your knees until they are bent slightly further than a sitting position.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
25
Dumbbell Scaption More Info »
Hold a weight in each hand, stand with feet shoulder with apart and the weights resting at hip level. Keeping both arms straight raise the weight out in front of you (or out to the side) until the weights are at or just above eye level.
Difficulty Tiers
Easy
10
Medium
15
Hard
25
Hurt Me
30
Floor chest fly More Info »
Lay on your back with your legs bent so your feet are flat on the ground. Start with a weight in each hand and your arms out to the side. Weight should be held up in the air so your arms make roughly a 45 degree angle. Bring your arms together, straightening the elbow until the weight touch (or nearly touch) above your body.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
30
Floor press More Info »
Lay flat on your back with your legs bent and feet flat on the floor. Hold a weight in each hand and slightly out to the side of your body. Raise both arms up towards the ceiling until they are fully extended.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
30
Goblet Squat More Info »
Done with a single dumbbell or kettlebell stand with your feet wider than shoulder width apart. Hold the free weight either at your chest or between your legs with both hands. Squat as deeply as you can at your knees.
Difficulty Tiers
Easy
10
Medium
20
Hard
30
Hurt Me
40
Hollow Body Skullcrushers More Info »
Start with a weight in each hand laying flat on your back. Hold both arms straight out with the weights just above your shoulders. Lift your feet a few inches off the ground. Bend your left arm back at the elbow until your elbow forms a roughly 90 degree angle. Straighten the arm back out. Now do the same with both arms, straighten them out. Then do only the right arm. This counts as one rep.
Difficulty Tiers
Easy
10
Medium
14
Hard
20
Hurt Me
30
One Arm Swing More Info »
Start slightly bend at the hips with feet wider than shoulder length apart holding a dumbbell (or kettlebell) with one hand back between your legs. Swing your arm forward quickly until the weight is at eye level and then let your arm fall back to its initial position.
Difficulty Tiers
Easy
10
Medium
20
Hard
30
Hurt Me
40
Renegade row More Info »
Start with a weight in each hand, position your body so your body makes a 45 degree angle with the ground. Pull one weight into your body until it is in-line with your chest, lower the arm back to the ground, repeat the same action with the opposite arm.
Difficulty Tiers
Easy
12
Medium
16
Hard
30
Hurt Me
40
Single-arm dumbbell row More Info »
Using either a bench or on your hands and knees with your arms straight have one hand clasping the weight. Pull the weight up until it is at the side of your chest. Keep your back and non weight lifting arm straight.
Difficulty Tiers
Easy
16
Medium
26
Hard
36
Hurt Me
40
Single-leg deadlift More Info »
Start standing with dumbbells in each hand. Standing on one leg begin to lean forward lowering the weights straight down towards the floor and extending one leg straight out behind you.
Difficulty Tiers
Easy
10
Medium
16
Hard
26
Hurt Me
36