Totally Free Workouts on the Web

Bits-O-Fit: Balance Dog with Kickback

2016-07-15T10:00:00.000-05:00

Equipment: dumbbell

The balance dog with kickback is a full body exercise that will challenge your core and isolate your triceps. Add this to your regular weight routine for a little extra challenge.

Full Length 10-Minute Total Body Workout with Jessica Smith

2016-06-02T15:27:00.001-05:00

image source | alt from original

Length: 10:26
Equipment: A set of heavy dumbbells (5-25 lbs), exercise mat.

A great workout if you're short on time or just getting back into a regular workout routine. Feel free to adjust the weights and moves to your level of ability.

Get more from Jessica Smith!

Bits-O-Fit: Dog Stretch with Shawn Johnson

2016-04-01T10:00:00.000-05:00

Equipment: exercise mat

"Check out this gymnast version of Upward Facing Dog; the best stretch for gaining mobility through your upper torso."

Bits-O-Fit: Cat Stretch with Shawn Johnson

2016-03-31T15:12:00.000-05:00

Equipment: exercise mat

"The Cat Stretch drill mimics the moves of a cat and is perfect for keeping muscles limber. This drill also helps with mobility and range of motion in the shoulders."

1-Mile Fast Paced Walking Workout

2016-03-25T13:20:00.003-05:00

photo by Neil Turner CC BY-SA 2.0 | alt from original

Length: 12:30
Equipment: None

I used this short workout to round out my exercise session today. I did an arms & abs Fitstar workout (If you register--which I highly recommend--please use my referral code! [XF2RG7]) and then topped it off with this quick but sweaty walk. I have taxes to start on today, so I needed my workout session to be short and sweet.

Fitstar and JessicaSmithTV... easily 2 of my most favorite "places" to workout!

Get more from Jessica Smith!

Belly, Buns, and Thighs Walk - 40 Minute Indoor Walking Workout

2016-03-24T15:49:00.000-05:00

image source | alt from original

Length: 41:40
Equipment: None

I LOVE workouts that work my abs, buns, and thighs without getting on the floor and while mixed in with my cardio. I'm short on time, being a full-time college student, so I'm all about finding ways make the most of it. This is a fantastic workout that had me sweating hard and feeling my muscles fatigue.

Get more of Jessica Smith's walking workouts!

Legs and Booty Shaper Workout with Tracey Mallett

2015-07-23T10:00:00.000-05:00

photo by Jirka Lejska CC BY-SA 3.0 | alt from original

Length: 14:20
Equipment: exercise mat

'Legs & Booty Shaper Workout is a supercharged, 14-minute dancer-inspired toning workout that uses a special combination of exercises to burn calories and work the body from head to toe with a focus on the quads, hamstrings, abs, obliques and booty to reveal lean definition and sculpt a strong and sexy dancer’s physique. Boost energy, improve posture and build strength as you shrink your waistline with result-driven moves like heel raises, side squats, squat hip abductors, reverse lunge taps, pulsing reverse lunges, balance exercises, knee lift leg extensions, groiners, mountain climbers, standing side crunches, plié squats, Stretching variations and many more that are sure to leave you looking and feeling amazing.'

Check out these other workouts by Tracey Mallet.

15 min Advanced Total Butt Workout

2015-04-04T15:00:00.000-05:00

photo by Jhowardphoto CC BY-SA 4.0 / alt from original

Length: 15:53
Equipment: exercise mat

'This workout is designed to tighten, lift, and round your glutes, which is the largest muscle in your body.'

12-Minute Fat Burning Power Walk Home Workout

2015-04-04T13:00:00.000-05:00

photo by leosaumurejr CC BY-SA 2.0 | alt from original

Length: 12:48
Equipment: none

Need a quick energy boost? Trying to rack up a few more steps today? Join certified fitness instructor Jessica Smith for this short, powered up walk that includes a few fun intervals to mix up your steps and get you sweating!

Need a good pair of walking shoes?

Jane Fonda: Trim Tone and Flex

2015-04-04T11:00:00.000-05:00

Length: 41:14
Equipment: dumbbells, exercise mat, chair

'As we age, it is so important to stay active, strong and flexible. Toning and stretching the body promotes weight loss and also protects our bones, reduces joint stress and increases brain function.'

Enjoy yourself. Have fun. Keep going. Never give up.

Check out more Jane Fonda workouts.

How-to: Flutter Kicks

2015-04-04T09:00:00.000-05:00

'Flutter Kicks will whip your abs and hip flexor muscles into shape. Make sure to keep your lower back pressed against the floor and to engage your abs throughout the entire exercise.'

Enjoy yourself. Have fun. Keep going. Never give up.

Fat Burning Cardio Workout

2015-04-03T15:00:00.000-05:00

Length: 37:09
Equipment: exercise mat

37 minute cardio workout.

This is a good one. I made it low-impact and I was still dripping sweat.

Enjoy yourself. Have fun. Keep going. Never give up.

Beginners Kettlebell Workout

2015-04-03T13:00:00.000-05:00

Length: 11:45
Equipment: kettlebell

'A great quick fat burning Kettlebell workout for beginners.'

Enjoy yourself. Have fun. Keep going. Never give up.

How-to: Kettlebell Swing Explained

2015-04-03T11:00:00.000-05:00

'The Kettlebell Swing explained in details with Voice Over Instructions.'

'This video explains the finer little details involved in the Kettlebell Swing and covers the most common mistakes, the most common mistake is that people think the swing is a squat and frontal raise - great workout the squat and frontal raise but you won't be able to do many reps and you will most likely get back problems.'

'The Kettlebell Swing is the foundation for many other Kettlebell exercises and therefore it is important you become proficient in this exercise and understand each fine little detail of the exercise.'

Enjoy yourself. Have fun. Keep going. Never give up.

Best Workout Music from Workout Music Service

2015-04-03T09:00:00.000-05:00

Just over 30 minutes of awesome music to fuel your workouts.

Enjoy yourself. Have fun. Keep going. Never give up.

Get Fit Fast Ab Workout -15 Min of Pain

2015-04-02T15:00:00.000-05:00

Length: 17:20
Equipment: exercise mat

'A difficult ab workout that takes about 15 minutes with no equipment required, just a "can do attitude and some elbow grease"- Ben Stiller, Dodgeball.'

Enjoy yourself. Have fun. Keep going. Never give up.

Stretching and Flexibility Fitness Routine with Denise Austin

2015-04-02T13:00:00.000-05:00

Length: 10:32
Equipment: chair

"A soothing flexibility series that is designed to relax and tone all major joints & muscles, elongate the spine, prevent injuries and maximize results."

Enjoy yourself. Have fun. Keep going. Never give up.

Check out more from Denise Austin.

How-to: Fat Burning Breathing with Ellen Barrett

2015-04-02T11:00:00.000-05:00

'Ellen Barrett, shows you how to energize with breathing. Better breathing equals better energy levels.'

Enjoy yourself. Have fun. Keep going. Never give up.

5 Healthy Breakfast Smoothies

2015-04-02T09:00:00.000-05:00

A rainbow of yummy smoothies recipes.

Click here for the ingredients list: http://thedomesticgeek.com/archives/535

Need a blender to make these yummy smoothies?

Enjoy yourself. Have fun. Keep going. Never give up.

How To Perform Overhead Bulgarian Split Squats

2015-04-01T13:00:00.000-05:00

'Overhead Bulgarian Split Squats are one of the best exercises in your arsenal; you've just gotta know how to do it right. This video shows you how, going over technique, form and how to perform the perfect Overhead Bulgarian Split Squat.'

You will need a chair and a dumbbell.

Enjoy yourself. Have fun. Keep going. Never give up.

Pilates Intermediate Core Fusion

2015-04-01T11:00:00.000-05:00

Length: 20:30
Equipment: exercise mat, yoga block

'An innovative exercise system inspired by the worlds of pilates, yoga and ballet. This intermediate workout combines a mix of movements into one comprehensive and challenging session. Breathe, focus and flow.'

Enjoy yourself. Have fun. Keep going. Never give up.

Pop Hits Workout Mix from Workout Music Source

2015-04-01T10:00:00.000-05:00

Tunes for your workout.

Enjoy yourself. Have fun. Keep going. Never give up.

Post Workout Snack: Power Balls

2015-04-01T09:00:00.000-05:00

Ingredients:

2 cups cooked carrots
3/4 cup oat flour
2 cups almond flour
2 tbsp coconut oil
30g vanilla flavored Whey Protein
1 1/2 tsp baking soda
2 tbsp honey
1/4 cup Agave
1 cup crushed pecans

Here's the rest of the recipe: https://zuzkalight.com/nutrition/power-balls-wem/

Enjoy yourself. Have fun. Keep going. Never give up.

Bits-O-Fit: How to Do the Bicycle Crunch

2015-03-31T14:00:00.000-05:00

'We all want to strengthen our core, and this ab exercise is just the way to do it. You can add this to your daily ab workout, or do it 3 times a week for 2 minutes straight. Start where you can and work your way up. Get ready to really feel the burn.'

Enjoy yourself. Have fun. Keep going. Never give up.

You will need an exercise mat for floor work.

Stability Ball Sculpt

2015-03-31T13:00:00.000-05:00

Length: 30:13
Equipment: stability ball, dumbbells, and exercise mat

'Grab your stability ball and two sets of dumbbells for this full length, total body sculpting workout that's designed to help build balance and coordination along with strength and definition.'

Enjoy yourself. Have fun. Keep going. Never give up.

Try more Jessica Smith workouts!