All Fitness Workouts

Welcome to Free Fitness Gym,

This page will show all of the fitness workouts we have done to date. Our videos are a little rough and ready because we do not use a professional filming studio, instead we focus on good quality training and getting results. The following workouts are the same workouts that Nick uses for himself and all of his personal training clients, they work and will help you to achieving your fitness goals. Some of these workouts are up to 30 minutes long and will include a warm up and cool down. Our shorter workouts do not include a warm up and cool down simply because people like to do them back to back and the warm up routine slows this process down. We hope you enjoy.

Fitness Workout: This 21 minute whole body workout is great for burning calories and toning up muscle groups. We have included a warm up and cool down, and this workout like most other workouts can be adapted to suit all fitness levels. Perform each exercise with a level of intensity that you think you can maintain for the full 21 minutes. This type of workout should be your 'bread and butter' of fitness training if you are looking to stay functionally and dynamically fit. No equipment is needed.

Fitness Workout: This weights workout will target the bicep muscle and work it very hard. This workout can be done with very heavy weights if you are looking to bodybuild, or you can use a slightly lighter weight if you just want to tone up biceps. Bodybuilding will enlarge the muscle and training with a lighter weight tone up a particular muscle. Nick uses this workout with both his female and male clients. If you are female and worried that you will get big bulky muscles, please don't. Women do not have high enough testosterone levels to get big muscles. So for women this workout will tone up biceps, and for men this workout will allow muscles to grow noticeably in size. You will need to focus many weeks to this particular workout if you want maximum results.

Fitness Workout: This full length fitness workout can be done twice over if you are already fit and lasts for 18 minutes. We have dedicated part of this fitness workout to pure core exercises to really help to tone the stomach, lower abs and obliques. Give it you all ad we hope you enjoy.

Fitness Workout: This calorie burning and toning fitness workout is just under 30 minutes long and has a core workout section included in it. We are using a medicine ball, but you can use any weight you have lying around the house. You could use a rucksack, handbag or even a water bottles if you do not have any weights equipment. Nick is using a 3kg medicine ball for this particular video.

Fitness Workout: This particular fitness workout focuses on weights and getting the body toned. We will work every major muscle group in this 20 Minute video. Weight training is a great way to force the body to adapt especially if you have hit a plateau in your training. This workout can be done week in week out simply increase the weights as you go along to keep progressing your strength. We are super-setting 2 exercises at a time in this video, and this is probably one of our all time favorite workouts because it is so effective.

Fitness workout: This 1 minute challenge is a bit of fun and will test your upper body strength as well as lower body and hip flexors. If you struggle with this exercise then try and practice your press up work and jogging on the spot to strengthen hip flexors. Nick uses all of these fitness challenges with his clients to test their strength, and to drain them of energy at the end of a session. Try and keep going non stop for the full minute. We hope you enjoy.

Fitness Workout: This fitness workout is 26 minutes long and focuses on cardiovascular training and toning. The video includes a core section and this type of training will really help to keep your body dynamically fit and capable of dealing with it's own body weight. This type of workout should be your bread and butter of training. We hope you enjoy.

Fitness workout: This 12 minute abs, legs ad upper body workout is 12 minutes long and should be done twice over if you are fit already. We are using the high intensity interval training principles for this workout to ensure you are suitably tired after just 12 minutes. Perfect for those of you who lead busy lives and want to stay fit.

Fitness Workout: This 3 minute press up challenge is perfect if you have minimal time to train. It will leave you feeling very worked and your upper body will be screaming. Nick uses this particular fitness workout challenge with both his male and female clients to test their strength as well as to improve their strength. Do as much as you feel you can, then re try this workout a couple of days later to see if you can improve. Keep repeating this process until you can complete the workout. This way you can quantify your results and help to motivate yourself as you improve your strength.

Fitness Workout: This 1 minute fitness challenge will have you doing plank star jumps for one minute. This is one of our favorite exercises to include in workouts and is surprisingly tiring when done for a full minute. Give it your best shot and see if you can do the full minute. This will work your shoulders and core muscles.

If you struggle with this workout, then focus on plank work and core strengthening, then come back to this challenge at a later date. We hope you enjoy.

Fitness Workout: This 8 minute abs workout will target all of the core muscles including the main abdominal, obliques and lower stomach muscles. Lower core training is often neglected by people which is why they are left with a slight pot belly look. Lower core training really will help to suck in the lower part of the tummy. Diet is also very important when it comes to tweaking the look of stomach and getting that nice toned look. A nice training goal to focus on and very pleasing when the results come.

Fitness Workout: This 12 minute HIIT (High Intensity Interval Training) workout will work you very hard and is only suitable for those of you with good fitness levels. If you are still building up your fitness then this workout may be one to come back to when you feel fit enough to try it. This type of fitness workout will show you that you really can get a great workout in just 12 minutes and feel more worked than a casual 45 minutes in the gym. HIIT training is very popular because it is effective and time efficient.

Fitness Workout: This 12 minute workout focuses on the cardiovascular system as well as toning. We are using the High Intensity Interval Training principles to give you a good solid workout that will leave you feeling suitably worked when you are finished. If you are fit already then try and do this workout twice over. The particular type of training should be your bread and butter of fitness because it will keep you dynamically and functionally fit.

Fitness workout: This 1 minute challenge is all about the plank pike. A great exercise that will work multiple muscle groups all at the same time, and especially the shoulder and core muscles. This type of exercise is great because it works multiple muscle groups all at the same time helping to strengthen the muscle chains as a whole. If you struggle with this challenge, focus on plank and sit up work. Shoulder strengthening will also help with this exercise.

If you find any of these challenges too difficult, focus your training on weak areas, then come back to the challenges when you feel stronger and see how well you do.

Fitness Workout: This 10 minutes abs workout is suitable for most fitness levels and like all of our workouts can be done in the comfort of your own home. This abs fitness workout will work the main abdominal muscles as well as obliques and lower stomach. If you are looking to get a nice toned stomach then lower core training is essential as well as a balanced diet. A six pack is mostly made in the kitchen.

Fitness Workout: We have grouped together 6 fitness challenges for you to do. This workout is best suited to someone with a very good level of fitness, and if you are quite new to fitness then use these exercises as a bench mark of where you want your fitness levels to be. We have a fitness challenge section on this site that gives you lots of different challenges and how to strengthen the necessary muscle groups.

Fitness Workout: This workout uses the High Intensity Interval Training principles like the majority of our fitness workouts, and can be done by most fitness levels. We are working the whole body to keep you functionally fit and allow all of the muscles groups to strengthen together, which is always the best way to train. If you are fit already then please try and do this workout twice over. This workout is suitable for most fitness levels, and if you are new to fitness then simply slow each exercise down. If you are very fit already then increase the intensity of each exercise. This type of fitness workout should be your bread and butter of training and Nick uses this format with all of his personal training clients.

Fitness workout: This 1 minute fitness challenge is a walking plank and will quickly tire the shoulder muscles out. A great exercise to keep the body functionally fit and used to dealing with it's own body weight.

All of these fitness challenges are designed to test your strength and muscular endurance. They will show you what areas you need to focus on and what areas you are strong on. This challenge will target multiple muscle groups and especially the shoulder and core muscles. 1 minute is a long time but very achievable.

Fitness Workout: This workout will hopefully include some new exercises that you have not done before. This fitness workout is suitable for most fitness levels and will target the main stomach muscles as well as obliques and lower core. If you find some of these exercises too challenging, simply skip them and go to the next exercise. This abs workout can be done as a stand alone workout or added to your usual routine. It is always a good idea to focus on core strength as part of your fitness training.

Fitness workout: This is a 12 minutes gentle Pilates workout that is suitable for most fitness levels. If you are looking for something a little different then this workout will be perfect for you. We are focusing on the bottom/ glutes area as well as thighs. Glutes are a very important muscle to work and often neglected. Glutes are the power house muscle of the lower body and help to stabilize the pelvis. Nick used to work as a rehab trainer for a sports physio clinic and 9 times out of 10 peoples problems stemmed from weak glutes. Glutes will impact all areas of the body if they are weak.

Fitness workout: This 1 minute fitness challenge is quite a nice one to start building upper body strength and getting used to dealing with your won body weight. It looks quite easy but will get tiring towards the end of the minute. Multiple muscle groups will be recruited in this challenge, especially shoulders, triceps and core muscles.

If you find this challenge too difficult then try and just hold the press up position without tapping each shoulder. Aim for one minute and when you can achieve this re-try the challenge.

Fitness workout: This short challenge includes 10 different exercises, 10 reps of each. It sounds easy but this challenge may surprise you. Add this to the end of your main workout to really blow the legs out, or do it as a stand alone quick challenge to tire the legs out for the day.

Make sure on all of the squat exercises that you drive up through the heels of your feet and squeeze the bottom/glute muscles. This is really important as the glutes are the power house of the lower body and should be doing some of the work. When squeezing the glutes you will still feel the quads working as well. 

Fitness workout: This 10 minute abs workout is suitable for most fitness levels and should be a slightly different workout from what you are used to. If you are new to fitness or are a regular fitness enthusiast everyone will get something out of this workout. Simply adjust the intensity and speed of each exercise to match your fitness level.

This particular fitness workout has proven to be very popular and we hope you enjoy.

Fitness workout: This is one of our most popular videos and focuses on the lower core. Working the lower stomach muscles will help to draw the tummy in and help to get rid of the 'pot belly' look. The lower core is often neglected which is why people do not always get the results they are looking for. This fitness workout is 8 minutes long and can be added to your main workout, or done as a stand alone workout. It is suitable for most fitness levels. You may feel some of these exercises in the lower back. If you do follow the instructions in the workout video. As you strengthen the core muscles they will support your back more and more and allow you to progress your fitness and strength. As the saying goes 'no pain, no gain'.

Fitness Workout: This squat challenge is only 30 seconds long but do not let the short time period fool you. This is tough going and only suitable for people who are already doing a fitness routine. This challenge can be done as a stand alone heart raiser, or added to the end of your main workout. Nick uses this particular fitness challenge with the majority of his clients and does them at the end of a session. This allows the legs to be drained of any remaining energy.

Possibly one of our favorite exercises because it gets the job done in a very short period of time.