So you’re looking for free exercise routines? Well, who isn’t? Especially this time of year. You ever hear the expression “you get what you pay for” – of course you have. That’s an expression that holds true about 80-90% of the time. Of course, that leaves a 10-20% window for when you’ll actually get a great service or product – in this case, an exercise routine – for a non-existent price.

Allow me to introduce myself. My name is Bill, I’m a certified personal trainer and I’ve been working in the fitness industry for over a decade now. I’ve trained countless clients and I can tell you this – as long as they’re committed to the programs I design for them, they always reach their goals.

Now here’s the thing – I don’t know you, we haven’t sat down and done a consultation to go over your goals, so in all honesty – I can’t design a free exercise routine specifically for you without doing so.

However, that being said, what I can do here is provide a very general workout designed for those who are new to resistance training and are looking to tone themselves up and lose some body fat. My gut feeling tells me that this program will be suitable for the majority of you.

If it sounds like you fit the description (beginner looking to tone up and lose body fat), then give this program a shot. If you’re more advanced or have different goals, then just skip through to the bottom of the article.

The Free Exercise Routine

Note: Before starting any new workout program, you should always consult with your physician.

Leg Press: This is a great exercise for your thighs. There will most likely be two versions of this in your gym. One will be upright and the other will be at a 45 degree angle. I personally like the angled version a lot more but try them both and see which one you like. Remember, push with your heels! The most common mistake beginners make – aside from improper foot placement – is that they try to push through their toes.

– Perform 3 sets (progressively increasing the weight each time)

– Perform anywhere between 10-15 repetitions

– Rest 1-2 minutes between sets

Chest Press: This exercise works the chest (obviously), the shoulders and the triceps (back of the arm). Now, this can be done using a chest press machine (the easiest) or if you have some experience with free weights, you could even use the bench press.

– Perform 3 sets (again, progressively increase the resistance)

– Perform between 10-15 repetitions

– Rest 1-2 minutes between sets

Rows: These can be done using a the machine (beginners) and for those who are experienced with free weights, I highly recommend that you use dumbbells (bent over dumbbell rows). The row exercise will work the muscles within your upper back as well as your biceps (front of your upper arm).

– Perform 3 sets (you know the drill, increase the resistance between sets)

– Perform between 10-15 repetitions

– Rest 1-2 minutes between sets

When just starting out or when you’re pressed for time, these 3 exercises can literally deliver a full body workout. Of course, you’ll also want to finish off with some core exercises (stomach region and lower back).

What If I Don’t Know How To Do These Exercises?

To be honest, I don’t even expect you to know how to do them ..yet! Even people who have been training for years oftentimes do them wrong. I could sit here and write out step by step instructions for you but a picture is worth a thousand words and a video is worth even more!