Lifting weights and making healthier choices goes beyond the weight room! Being in better shape physically will help save you money, perform better in the workplace, reduce stress, function better mentally, and improve your appearance as well. Make the investment in your physical fitness with this free gym total body workout program.
General Workout Tips
- Each workout takes about 45 minutes
- Do 30-45 minutes of cardio after workouts or off-days
- Each set should consist of 12-15 reps
- Throw in 90 second high intensity cardio intervals in between every 3-5 sets such as boxing, jump rope, step, elliptical, etc.
- Rest between sets should be 30 seconds to keep heart rate up
- This workout should be done 3-4 times per week
- Stretch for 5-10 minutes post-workout
Workout Performance Nutrition Suggestions
-30-60 minutes before a workout have moderate serving of protein and a piece of fruit. A small or moderate amount of caffeine can be beneficial before a workout, especially before cardio. Minimize heavy foods with excessive amounts of fat or complex carbs
-Throughout workout stay hydrated with water or a diluted sports drink if your workout lasts over an hour or if you will be sweating profusely. Do not drink caffeine during a workout, stay hydrated.
- Within 30 minutes after your workout consume simple sugars (a piece of fruit or glass of fruit juice) and some whey protein to promote enhanced muscular recovery.
x = 1 set of 12-15 repetitions with excellent form
1x Pushups Warmup
1x Plank Warmup
1x Light Squats + Lunges Warmup
3x Incline Dumbbell Chest Press
2x Incline Chest Flies
3x Barbell Squats
3x Stiff-Legged Deadlifts
2x Resistance Band Pushups
3x Lat Pulldowns or Pullups
2x Shoulder Push Presses
3x T-Bar Rows
2x Hammer Curl + Hammer Press
2x Quadripeds + Plank
2x Russian Twists Abs
2x Alternating Heel Taps Abs
Make sure to pair up with healthier nutrition choices + scientifically proven dietary supplements!
Interested in more free frugal home and gym workouts?
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