Free Printable Exercise Routines


Cardio Kickboxing Workout Full Length Kickboxing Workout Video by Fitness Blender

Video taken from the channel: FitnessBlender


Full Week Gym Workout Plan for Muscle Building & Fat Loss | Bodybuilding

Video taken from the channel: Rohit Khatri Fitness


MY AT HOME WORKOUT ROUTINE // (monday-friday)

Video taken from the channel: Lauren Snyder


My Exercise Routine 2016 + FREE workout printable// Sweet Emelyne’s

Video taken from the channel: SweetEmelyne’s


Crunchless Abs Workout Crunch Free Ab Workout Routine

Video taken from the channel: FitnessBlender


Entire week weight training routine simple and effective

Video taken from the channel: Alex Los Angeles


Fitness Blender Barre Workout Video Free 39 Minute Barre Workout at Home

Video taken from the channel: FitnessBlender

The most comprehensive database of free workout routines anywhere! Download workout plans any goal or experience level. Workouts by Gender.

Workouts For Men. Free downloadable workouts for men! Find the best workouts for muscle building, fat loss, abs, chest and more. Workouts.

Here’s a list of some of our favorite printable routines: FB 1000 Repetition, 500 Calorie Blast 7 Day Total Body Program Speed and Agility Training Routine Hourglass Exercises for a Curvy Body Booty Boot Camp 100 Rep Home Workout View entire FB’s entire library of Printable Exercise Plans How to use these Routine. 10 Free Printable Workouts to Get Fit Anywhere 1. Butt Lift: First off, Cassie Ho is basically our positive body-image hero. Secondly, this well-organized calendar is 2. Total Abs: Anyone would be feeling the burn after following a routine like this one. But that’s what makes it so 3. Marathon. •Jumping Jacks •Plank Jacks •Burpees 20 reps, 5 sets, 2 min rest between sets 20.

REST 21. Leg Day •Lunges •Squats •Slow Mountain Climbers 20 reps, 5 sets, 2 min rest between sets 22. Abs Day •Crunches •Russian Twists •Scissor Kicks 20 reps, 5.

Free Printable Workout Routines Download Free Printable Workout Routines Download Simply download the file above by right clicking on the link and selecting “save link as” or “save target as” and then select a location on your computer. We recommend creating a new folder named “Weight Lifting Complete” or something similar. Building your exercise routine. There’s more to exercising than mere movement. An effective workout should give you the ability to burn fat, build muscle mass, and improve your performance.

All these depend on the scheme that you set for yourself, from how you arrange your exercise routines, and how the scheme challenges you. Keep it Moving Fitness inspires readers to get off the couch and workout at-home. Also to live a healthy, balanced lifestyle with news and tips on exercise, eating, and wellness. Keep it moving fitness provides free printable workouts for every muscle group.

Types of Free Printable Workouts. No Equipment Workouts; At-Home Workouts; Cardio Workouts. Huge range of free full body workouts for men and women written by fitness experts. Each full body workout plan features exercise videos showing you how to do each movement. This 8 week full body workout routine trains several different necessary skill sets one may need while fighting crime.

3 Comments. 41.9K Reads 6 Week Navy Seal Workout. Print PDF Below. Download PDF. Instructions. Repeat 2 times.

Rest for 60 seconds between sets. 5 min cool down to complete the full body workout at home program. Additional Printable Fitness Workout Routines.

Access our growing list of printable fitness workouts to get you in your best shape ever! Fitness Training Resources. Explore cm roy’s board “senior exercise printable” on Pinterest.

See more ideas about Exercise, Chair yoga, Senior fitness.

List of related literature:

The website at can be used to generate professional looking customized exercise booklets.

“Management of Spinal Cord Injuries: A Guide for Physiotherapists” by Lisa Harvey
from Management of Spinal Cord Injuries: A Guide for Physiotherapists
by Lisa Harvey
Elsevier Health Sciences, 2007

This book offers detailed instructions for dozens of exercises and plenty of ideas for designing your own workouts.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

You can print out the routine and take it with you tothe gym or tack it upon the wall at home.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Some of these exercises have corresponding videos that can be downloaded from the book’s website.

“MCSA Windows 10 Study Guide: Exam 70-698” by William Panek
from MCSA Windows 10 Study Guide: Exam 70-698
by William Panek
Wiley, 2017

You should also make sure you download the free bonus material that comes with this book ( because it provides links to indepth video tutorials for each of these exercises.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

The programs are written in template style so you can learn the patterns of well—planned workouts and substitute exercises according to your current level of fitness.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

The exercises do not require you to have access to a printer or plotter.

“Inside AutoCAD 2002” by David Harrington, Bill Burchard, David Pitzer
from Inside AutoCAD 2002
by David Harrington, Bill Burchard, David Pitzer
New Riders, 2002

However, a version of these exercises is also contained in the digital Workbook that is available for download from the website accompanying the book (

“New Venture Creation: A Framework for Entrepreneurial Start-Ups” by Paul Burns
from New Venture Creation: A Framework for Entrepreneurial Start-Ups
by Paul Burns
Macmillan Education UK, 2017

On this site, under the Free Resources section, you can download free copies of the exercises and worksheets within these pages.

“The Reality Slap: How to Find Fulfilment When Life Hurts” by Russ Harris
from The Reality Slap: How to Find Fulfilment When Life Hurts
by Russ Harris
Exisle Publishing Pty Limited, 2011

Here are the workouts and how to build them into your life.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Slowly working my way through it. There was a time when this would have been breezy hahaha but alas… i have let myself go. Tonight, though… i am proud of myself for making a decision to have a go and get back to life. One choice about living healthier can make a difference.

    Thank you for this low impact barefoot barre workout routine… been following you at FB for years and admittedly, i have been in a bit of denial about my weight gain. I’d like to see more barefoot fitness vids from you both because I always feel so sore yet so good after your workouts. Sometimes i just prefer to be barefoot rather than in sneakers hahahaha
    Thank you both for your quality content. You don’t know how much it means to me!!!����

  • I could barely finish round 1 two days ago and today I completed round 2 with the cool down, this workout is a killer guuuuys I really love u and love challenging myself doing this =)

  • Hi dear, I have been doing this exercise for a while now. I like to do that once a week if I can. The only hard move for me is the Reverse Fly Pulses. What muscles does this move work on? Can I modify this move and still work on the same muscles?

  • Honestly if you’re a beginner (skinny guys)do a full body
    Work out:
    -start off with a 30 tread mill walk and jog the last 5 minutes just to warm up
    -start off with chest do 0:42 with 60 sec in between each set
    -then do 2:03 with again 60 sec in between each set
    After that move on to BACK
    -Start off with 3:42 (60 sec in between each rep)
    -Then do 4:08 (60 sec rest)
    After that move onto LEGS
    -Do 8:17 (60 sec rest)
    -Then 8:45 (60 sec rest)
    After move onto SHOULDERS
    -Do 10:47 (60 sec rest)
    -Then do 13:00 (60 sec rest)
    After move onto BICEPS
    -Do 14:01 (60 second rest)
    -After 14:28 (60second rest)
    After that move onto TRICEPS
    -Do 17:18 (60 sec rest)
    -Then do 17:44 (60 second rest in between each set)
    Then do some ABS
    do 18:44
    then do 18:26
    Then end off with 10 minutes of tread mill just to make sure nothing remains tight
    Do this work out 3x a week with a 1 day break in between each workout day to let the muscles heal

  • Would you still gain if you work on one single muscle group a week?Example chest monday.Then chest again next week????! PLZZZZZ HELP!!!!!!

  • Try gym workout app with 200+ gym workout & plans and free for all guy:

  • I would love an updated version or just some barre + strength or cardio in 2017 format!, it was challenging in a different way, but I miss Kelly talking and guiding us while she’s doing the workout:)

  • Could someone please help me? I’m trying to lose the extra fat from right around my hipbones/waistline and upper thighs (inner and outer). Does anyone have any workouts they could link me to or any tips? Does any specific routine work for anyone? If so, where did you tone up, how long did it take you to see results, and how often/what else did you do to see these results? Thanks!

  • I looked at your blog and I saw it had a night routine and I looked at the products and it’s so weird because I use more than have of the exact same products you use like the garner water, clean and clear acne spot stuff, and first aid beauty face cream

  • Oh my goodness this workout was hands down amazing. I could feel my thighs burning and my abs were shaking in some of the repetitions. Definitely more workouts like this please and thank you for the vocal guide. Hearing your reminders on breathing and posture really, really helps. Five stars guys!

  • Sabse anpadh gawaar chutiya fitness channel h iska…kuchh nhi aata desi totke batata h saala chutiya����…if you real want to see fitness content do check out jeet selal…athlean x…fit muscle tv… But se jaahil mt dekho plzzz

  • This might be tooo much…no rest days? Arms and shoulders back to back days? Won’t my gains be lost overworking? Seems like way too much

  • I did this workout this week to Monday to Friday and I can so feel the effects. So much better than my last which was pretty much a mix every day. Thanks for this mate!!

  • I did not know what I was signing up for! Wow! I thought barre would be a “fun” thing to do between strength training days…I could only complete half of this! I will try again next week and hope to finish it:)

  • What the fuck r uh saying as uh said if we take 3 muscles in a single day it will take minimum 2:30 hours r uh mad… yeh but the chances for weight loss is 100%

  • I was thinking of buying another gaming chair but kept having second thoughts because of the price but ultimately I picked the anda seat gaming chair and I am very glad I did!

  • I have always had problems with belly fat. After just one month of following diet plan from NextLevelDiet, I can almost see my six pack. Don’t wait, take your plan now!

  • I just subscribed to this channel and I’m so excited for this video because I was just going to get into workouts so thankyou Lauren ❤️

  • Hi guys ��

    I’m doing this for almost 1week and it’s really damn good.

    Can my girlfriend do this also? With more less weight of course. Thanks ��

  • Hi guys I’m a young dude, never been to the gym to do serious training, I’m wanting to go and this is the best video I’ve seen that is a full weekly routine without all the talk and advertising. Im currently 5’10 and about 160lbs, I’ve always found weight gain difficult.
    I have a few questions as I’m a total novice to gym training. So any advice would be really welcome.
    1: how do you no how much weight to lift without overloading or being too light? Is it trial and error?
    2: can you train legs twice a week like on a rest day like Saturday/Sunday?
    3: with his routine and a good diet, protein shakes etc, how long would it take to see some results of bulking up.

  • This is the first barre workout I have done and loved it! I agree, the flutterkicks were a killer. I will be doing this regularly.

  • Hello loves! Since I have gotten asked a bunch of questions about my leggings, Nikes, ankle weights and hand weights I added links to them all in the description box as well as my blog! Don’t forget to print out your FREE printable!! xoxo

  • Hey, to get where you are now have you always gone 8-12 reps with 4 sets? or would you recommend doing lower sets to start with to gain strength and then progress on to higher reps?

  • This is by far one of the most informative fitness resource I have come across. Thank you so much for sharing the alignment and positioning reminders!

  • I’m so out of shape I almost passed out in the warm up but I’m going to do this every day and if it kills me I will finish and loose this muffin top

  • Wow!! I’ve been working out with fitness blender for over 2 years, and I just found this gem. Those pulsing heel plie squats are no joke! I’d love to see more longer Barre and pilates workouts from you guys!

  • One of my female friend challenged to do Barre workout after I laughed how much easy Barre will be. NEVER AGAIN!!!
    I am still sore after 4 nights sleep. Goddamn

  • This is the perfect workout to do when you don’t feel like working out. It’s just 10 mins, and after it you’ll feel motivated to do another one!

    Also: I love this workout as I can watch bad reality tv while doing it without missing anything because I have to get down on the floor

  • I know this is a bit of an old video but how often do you do this workout and do you do it all at once or separately (on different occasions)? sorry you may have said this but I didnt hear it x

  • Thank you for this video. I’ve been looking all over for a video of a full weeks workout and this ticks all the boxes.

    Great video. Thanks

  • Its still surprises me, how lot of people do not know about Fenoboci Diet Plan, even though lots of people get great result because of it. Thanks to my cooworker who told me about Fenoboci Diet Plan, I’ve lost crazy amounts of weight by using it without starving myself.

  • Hi Kelli and Daniel. I’ve been doing your 4 week fat loss program, unfortunately i’ve hurt one of my knees pretty bad and cannot continue with it, but this workout is perfect (no jumps no squats no lunges)! I would like to know if you are planning on a kickboxing program any time soon…? I would purchase it asap!

  • 1st WC 15th May 5 55 pm ✔️
    2nd WC 4th June 5 15 pm ✔️
    3rd WC 23rs June 5 19 pm ✔️
    4th WC 2nd July 6 33 pm ✔️
    5th WC 14th July 5 27 pm ✔️

  • It’s crazy, this is extremely similar to Brad Pitt’s Fight Club routine. I don’t know if the articles I read are accurate about what Pitt actually did, but this routine is almost identical to what the articles said.
    If anyone knows Pitts actual routine for Fight Club or Troy please let me know. I’ve read a lot of them, but I never know if they’re accurate.

  • TIL that, if I ever need to defend myself, a high kick is not my strong point.  I was barely lifting my feet off the ground by the end.  Amazing workout!

  • I’ve been doing your workouts from round 1 5 days a week and I’ve enjoyed it. But this one I really didn’t like in particular because the motions are too complex and the speed that he’s going is too fast for me to keep up with. I couldn’t do it. I’m going to do 2 miles instead of this. It says you burn between 200-400 calories but I only might burn 100 at the most. but everything else has been great. Keep up the great work!:)

  • So, I’m a sophomore football player trying to gain muscle for varsity next year, I play line so I am not trying to lose any weight just gain and build muscle would this be effective for me?

  • THANK YOU. As the other comments here stateyou got right to the point and made it easy to understand with demos. BRILL video thank you

  • Kickboxing is SO much fun, and I get way too into it pretending I’m in some action movie or something:P Thanks for the workout. I was a sweaty mess by the end of it!!

  • Great video! �� I enjoy going to the gym as well �� u gave me ideas to look up more different exercises to do on the treadmill as well thanks!��

  • Girl. We have the same hips, we have a hip shelf. I was always so self conscious of mine until i saw you! It doesn’t look bad and you’re very beautiful and have an amazing body. Thank you so much! Subbed

  • Mujhe nhi lagta ki isne steroids liya hai kyoki jo steroids leta hai uska bohot jyada cuts aa jata hai jo normally possible nhi hai.

  • this is so so motivating. Lately I’ve been so over doing at home workouts, but I love the yoga/hiit twist that you put on them! Def going to try it out!

  • very helpful video… downloaded many videos of urs n practising from so many yrs.. instructions are motivates me to keep doing.. and she is best.. thnx fitness couple

  • That twisting windmill toe touch move is believed to be extremely bad for your back. Tests showed that it loads up the spine with way too much weight and stress and the twisting doesn’t do you any favors. I quit doing these and haven’t had a back problem since,

  • I usually stick with Kelli because I think his will be harder but Kelli has trained me for this moment And daniel has a hand in those work out routines and voiced over some so here I go

  • My chiropractor actually says the donkey kicks are terrible for your lower back. It makes your hips go out of line and can strain the back muscles pretty badly. Everything else looks great though!

  • Hey so I saw your vlog about how you have been doing videos for long but don’t have that many subscribers. You should say “like this video” because then the more people that like it the more people will see the video and your channel!��

  • Can’t belive I almost didn’t workout today. I would have missed out on the awesome feeling I have at the moment. I will never thank you two enough for this channel #workoutcomplete

  • Although it is supposed for the abs, it is good for the spine, too. These motions are very helpful, our spine is supposed to twist and turn and not only for standing or just sitting straight. Rotation is the key to help your spine.
    Oh, and it’s also good for thinghs and buns. Added to my morning routine.

  • Thank god for this video. All ab workouts are strainous and hard. The think of it disgusts me and discouraged me from doing any exercise

  • I do this on the weekends it’s very hard for my arms and I ain’t flexible enough������..but I manage kettle bell 3 times a week it’s a different kind of soreness��️‍♀️��. then I also do the 30 min hiit cardio workout once a week the day before rest day of course because I’m always knocked out the day after. ������

  • Check out Pura Vida Bracelets! Use the code SYDWASTRADOWSKI and you can get 20% off your first purchase!:)

  • This video is a favorite. I love it! There’s no floor work, it doesn’t hurt my neck and back and it’s effective. I love these two people for making these great videos!

  • Bhai main bhi ek fitness Ka Chand start kiya hun please mujhe bhi support karo Mera channel ka link upar mein dusre comment mein Dal dunga aap to sabhi logon ko support karte ho mujhe bhi karo doston please.Mera Umar abhi 14 sal hua hai make bacc hon FIR mujhe workout karna bahut pasand hai isliye doston main ki YouTube channel khola hai support karo bhai

  • I do this as part of two other exercises on YouTube. I love that this is upright like the other commentor stated. We do enough laying down when we sleep at night..we don’t need to do that during our workout routine.

  • I get what you mean by not wanting to eat what you’ve baked�� If I’ve been baking for 3 hours, chances are I won’t eat what I’ve baked.

  • Thanks for sharing your routine! I am the most productive with athome workouts and these are great tips. You have such a nice body!! Keep up the great WERKKK xoxo

  • I’m planning on doing upper body & lower body days. On upper I hit all muscles on 2 exercises, same thing with lower.
    Saturday/Sunday rest

    I don’t know if it’s okay but I’ll see soon

  • Tbh i had no idea what a barre workout is i guessed it was gonna be medium hard but it literally killed me! As i finished the first round i had forgptten theres a second one and i literally felt like pudding already! Im gonna do this until it starts feeling easy:)

  • Yess!!! I did this…so fun and challenging…can’t move without music so I played this and it actually became fun…
    Ok thank you!:) just saved gym $$ gonna try not to blow it at chuckee cheeze on my toddler…thanks again

















    Push ups





















    Push ups

  • I love your videos Emelyne!�� I totally agree with that you bake for so long then not even want to eat it, I spent all day making cupcakes one time and I didn’t even want them ��.

  • I’ve been struggling a lot over the past few weeks with body confidence and finding the right workout to do that didn’t feel to scary or too hard that would make me give up (which has happened a lot). Thank you for sharing this with me. You are honestly such a light and a happy space that I love to come to ❤️

  • Been doing bodyweight for a while now, light bicep curls with 20 pound dumbells, and have built a solid foundation for weight training, graduated from home workouts an hour or 2 a day to weights, I’m beginning next week, I just needed a routine to go off of, I’m going to do this one, I’m aiming to gain 15 pounds of muscle by mid Q1 February.Wish me luck everybody, will be updating on this, IG: enrique.wrk, tips would be much appreciated.

  • This workout helped me a lot because naturally I do have quite a lot of self-esteem so this wasn’t a struggle and I wasn’t looking for any workout’s to do normally but I just feel that doing workout’s are really calming so I try to meditate, do yoga or just do workout’s but this just really was an amazing workout routine and thankyou so much for sharing this with us!

  • Hi, thanks for these videos. I do this one and the cardio one for 9 mins I do them both four days a week. Is this enough? I walk some days. Do you burn many calories? Thank you

  • Following this plan for the last four weeks. Start of week 4 I upped the weight and dropped to 4×7 reps. Plan is to drop reps again come week 7 to 4×3 reps max weight. Week 9-12 go back to 10-12 reps and check progress.

    Thank you for sharing. This really has got me into a better routine and feeling better than I have in a decade!

  • I will start today this, plus eating healthy, drinking enough water and 30 of cardio �� i will be updating.
    I also want to loss weight ��

    1. IT WAS HARD. I dont use to do any kind of exercise so i literally felt this ��

  • Bodybuilders hide their insecurities behind a rough and solid facade, but from the inside they are like scared cornered animals……I feel sorry for them.

  • Can hydrocephalus patients do bodybuilding even after having a shunt on brain?

    Please answer me, it will help me to fulfill my dream and stay positive

  • Respected Alex,You have indeed done a Great job,by posting this Video here.May I please have your e mail id & would you Care to guide me,by e mails/online tutorials,as I would like to learn,as I feel the Guru OR Mentor is very very important. Please tell me,can you come live on Skype,too,as I can NOT afford PAID online classes.Thanks & Regards,Shrinivas Sant,Nasik -India [email protected]

  • Yaaaaa, 1round enough for me to start… love it thank you! Sweating like a pig! Just bought a groupon for 45 consecutive days at my local Barre studio, figured I better get a little jump start before I go!

  • I’ve tried Bloglaties exercise videos before and they work! lol You are feeling all types of burn by the end of it! Great tips Emelyne!��

  • aww loving this video! Stay beautiful and stay you! You are perfect just as you are!

    I am a new youtuber and just posted a FITNESS video as well. If you would like to check it out, it would be greatly appreciated..
    You can find it at..


  • Lauren thanks �� I’m a Vlogger+ student+ job holder �� Final is coming so I was being toooo lazy for workout. I’m sure this will help me ❤❤

  • I did the squat challenge in January and even tho I’ve finished it already I really got used to squatting so much every day so I still squat just as much as I did in January ������ great video btw:)

  • Those pulses in literally anything, especially the calves totally got to me. I thought maybe with barre they wouldn’t be too difficult exercises but I was MISTAKEN. Also, I see you sneaking those abs exercises in there 😉 Loved this!

  • I’ve followed this for a week now and i’m going to start mixing it with my own workouts and making it harder:)) I’ve total changed my diet lifestyle and way i look at life ��

  • Just for anyone who is going to be doing bird dog, make sure that you DO NOT arch your back like Lauren did when extending your arm and leg out. Totally not picking on her! Just trying to give some criticism, this move is for core stabilization meaning the whole movement should be slow and controlled and no back arching whatsoever and that your belly button should be pulled in as if you’re trying to push it out your spine.

  • Discovered a crunchless workout is also morse code for a lowkey arms workout as well:D

    Loved the surprise though, was good as I didn’t have much time to cram a workout in today otherwise!

  • My goodness that was evil in the best possible way! My thighs! My bum! I’m recovering from an ankle injury so can’t jump I’d love some more of these kind of workouts that are tough but low impact on the joints

  • This is actually VERY helpful! I have mainly been walk/jogging and using my elliptical at home, but have been wanting to incorporate actual full body movements into my workouts to change it up. Your workouts always seems challenging, yet doable! Thanks, Lauren! xoxo

  • my names emmeline. you say it like you do, it’s just spelled differently. I thought I was the only person in the world with that name��

  • Best workout video ever! The speed was perfect (and I’m a beginner) the instructions were clear and I love that you showed a demonstration first! Thanks for posting!

  • im so happy you made this videos, i dont like the gym and i rather do it at home, so since i found your videos i fell in love. i have done more than 10 en let me tell they have helped me to loose weight (12 pounds so far), they make my butty grow and round (its beautiful now hahaha) i see some definition in my abs and my back and my legs. I JUST LOVE YOU GUYS <3

  • Hi bro I have a dout
    On Wednesday for Biceps and Triceps we have to do as a supersets for Both or first we have to do Biceps and later Triceps like this we have to do?

  • while i was doing this work out my arms hurt grew sore but now my back (between my shoulder blades) hurts as hell, i can’t even sit painlessly
    just a warning if you’re new, you might not want to push yourself very far

    on a positive note: thanks for being there, fitness blender! i enjoy your other routines a lot:)

  • Anyone tested out the Custokebon Secrets (google search it)? I’ve noticed numerous amazing things about this popular fat loss system.

  • Do you burn many calories doing this? Is it best before breakfast in the morning? Do you do this every day? And just once? Thank you

  • Lekin jab log chest Ka workout karenge toh triceps pe bhi thoda workout Hoga aur Uske BAAT agle din mein sidha triceps aur biceps phir se?

  • I’m gonna do this day after tmrw cause tmrw I have Nina Dobrev’s cardio workout I’ll let you know how this feels but to be honest I adore ballet… I always wanted to do this kind of workout

  • DAMNNNNNN it’s so shitty of you not to disclaim IN A CLEAR way that your video is sponsored!!!!!! It’s actually something tha is in YT guidelines, girl ��

  • Heyy emelyne! I personally love baking and it has been my hobby since I was a kid. I honestly love ur videos and u have inspired me ever since, keep up the good work��

  • Jus wanted to say this is the workout plan that got me to my 8% bodyfat goal, with a solid amount of muscle gain 4 years ago,
    Thanks for your help, it was literally where it all started for me

  • Love love your videos,I had stopped doing exercises at I’m developing myself as yoga ��‍♀️ teacher and I love your exercise to get that extra strength.god bless you both.

  • I was not even able to complete the entire 40-sec set without stopping every 10 or 15 seconds!
    Question: Will doing this 2-3 times a day (one round each, with a quick warm up & cool down each time) help with strength and endurance? Or does this have to be combined with eg. HIIT in order to be effective at all?

  • Tried kickboxing the first time ever.. It was so brutal and was out of breathe.. Got really tired in the last 5 mins! But I feel awesome after finishing it! ���� my whole shirt is wet.. That’s a good sign

  • Great workout. I flubbed a few times especially when transitioning sides each rep I cant move like that! I was so sweaty by the end.

    If you guys are having trouble, scroll through the video and do a few reps of each movement first.

  • I loveeee cardio but I need to start more strength thanks for the ideas! ( and I read your post ) Yay vegetarian food! + the printout is so helpful

  • Great ” busting ” of the calories but your fighting skills need improvement. Never front kick with the leg in front, same on a high kick. Don`t uppercut with your right hand unless you change your stance during the combo. But good hustle tho`

  • If I do this, is there a problem with my workout plan or not?? (FOR WEIGHT GAIN)

  • Great workout quick, yet lots of fun. On some of the more complex rounds, switching sides on every rep was something my brain could not handle. I tried my best to do 10 on one side, then 10 on the other.Overall, this routine wasn’t nearly as difficult as I expected. 

  • I love all your workouts, and this is one of the very few workouts I’ve been able to do with a broken collarbone, I should have good strong legs, ankles and core when I’m allowed to get back to running!

  • You guys are so very awesome. I have at least a couple dozen of workout tapes and  I find myself watching you guys of YouTube. I never enjoyed HIIT as much as I have following the both of you. I’m shy of 60 and I’ve done your 20 minute workouts as well as your 88 minute workouts. You guys kick my butt, but I love a hard workout. I do encourage you guys to some knee strengthening exercises or to add them in to some of your workouts. I just really love you kids: )

  • Awesome workout for the morning before work! My upper back muscles are sore! I wonder if this is normal, or if I did the exercise wrong.

  • Saludos desde México! Deberias de hacer mas videos de ejercicio, esta increible tu cuerpo!
    Que tanto haces para tenerlo hacerlo asi?

  • Monday CHest
    4 sets incline bench press 10-12 reps
    4 ses incline bench press 10-12 reps
    4 sets flat dumbell bench press 10-12 reps
    4 sets cable flies 10-12 reps
    4 sets inline cable flies 10-12
    4 sets seated pec fly 10-12 reps

    Teusday Back
    4 sets lat pulldowns 10-12 reps
    4 sets lat lat pulldown close grip 10-12 reps
    4 sets seated rows 10-12 reps
    4 sets machine seated rows 10-12 reps
    4 sets T-bar rows 10-12 reps
    4 sets cable pulldowns 10-12 reps

    Wednesday Legs
    4 sets of leg press 10-12 reps
    4 sets of leg extentions 10-12 reps
    4 sets of flying leg curls 10-12 reps
    4 sets of seated leg curls 10-12 reps
    4 sets of calf raises 10-12 reps

    Thursday Shoulders
    4 sets seated smith machine military press 10-12 reps
    4 sets seated dumbell press 10-12 reps
    4 sets front dumbbell raises 10-12 reps
    4 sets dumbbell fly 10-12 reps
    4 sets upright rows 10-12 reps
    4 sets dumbbell shruggs 10-12 reps

    FridaysBiceps and Triceps
    4 sets dumbbell curls 10-12 reps
    4 sets preacher curls 10-12 reps
    4 sets cable bicep curls 10-12 reps
    4 sets rope pushdowns 10-12 reps
    4 sets behind the neck tricep extensions 10-12 reps
    4 sets v-bar tricep extension 10-12 reps
    4 sets sitting arm curls 10-12 reps

    3-4x A week Abs
    4 sets hanging leg raises 10-12 reps
    4 sets decline situps 10-12 reps
    4 sets side bends for obliques 10-12 reps

  • your workouts are awesome I’ve been using them for a month now and I can already see the difference of course it’s mix of healthy eating and other excersices:) 

  • My family laughed when I told them I would get rid of fat with Exyph Fat Loss, but then they saw the results. Go and google Exyph Fat Loss to see their reaction. (You should see their faces!)