Posts by Get Fit It's Free
Treadmill Interval Training
Whether you are new to the gym or frequent the gym quite often, one machine that surely gets a lot of use would be the treadmill. The treadmill is an excellent way to get your cardio in. One way of ramping up your cardio session is by doing intervals on the treadmill. Interval training has…
Read MoreGlute Bridge (body weight only)
STEP 1: Lay on the floor or mat with your knees bend and your arms down at your sides. Your feet should be spaced about shoulder-width apart. This will be your starting position. STEP 2: Exhale and begin by pressing your feet to the floor as you lift your body up. Your shoulders and upper back should…
Read MoreGlute Bridge (with weights)
STEP 1: Select the appropriate dumbbell and sit with your back against a flat bench. Place the dumbbell across your lap with your feet spaced about shoulder-width apart. This will be your starting position. STEP 2: Exhale and begin by pressing your feet to the floor as you lift your body backward to place your…
Read More30-Minute Planet Fitness Circuit
Try this 30-Minute Circuit training at a Planet Fitness near you. I am not an employee nor spokesperson of this establishment, but I think their circuit area is awesome. They offer a total of 20 numbered stations. 10 stations are designed for training upper or lower body, and the remaining 10 stations can be used…
Read MoreKickbacks
STEP 1: Lower yourself onto the floor or a mat in a kneeling position (on your hands and knees). Your arms should be shoulder-width apart. Look forward. This will be your starting position. STEP 2: Exhale and engage your abs as you raise your right leg up towards the ceiling. Squeeze your glutes and hold…
Read MoreMedicine Ball Sit Ups
STEP 1: Select the appropriate weighted medicine ball. Lay your back on the floor with the ball extended overhead. This will be your starting position. STEP 2: Exhale as you squeeze your abs to bring you forward and into a seated position. Using both arms, throw the medicine ball from overhead to a chosen spot…
Read MoreStability Ball Sit Ups
STEP 1: Using a stability ball, sit on the ball with your feet shoulder-width apart. Begin to lower yourself securely by putting your shoulders, your back and your tailbone on the ball. Your feet should be flat on the floor with your knees bent. Position your hands behind your head for support of your head…
Read MoreWide-Grip Lat Pull Down
Step 1: While seated facing a pull down machine, adjust the knee pads so that your knees fit securely beneath the knee pads. Your feet should be flat on the floor. Step 2: With a pronated grip (palms facing away from you), grasps the bar with both hands. You will use a wide grip (slightly…
Read MoreOblique Crunch
Step 1: Lay flat on your back on a floor or mat. Place your hands behind your head. This will be your starting position. Step 2: Raise your torso off the floor (or mat). Exhale and engage your obliques as you twist your torso towards the right and simultaneously raise your right knee into your…
Read MoreJumping Jacks:
Step 1: Stand straight with your feet together and your arms at your sides. This will be your starting position. Step 2: Bend your knees and slightly lower your body. Press your feet into the floor and jump up as you simultaneously spread your legs outwardly (just slightly wider than shoulder-width). Raise your arms laterally…
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