Free-Weight Workout

Get started today with a full body free-weight focus workout program from blurHealth.

Being stuck at home and having no equipment should not be a limitation for you to achieve your health, fitness and body goals. Get started today with a full body free-weight focus workout program from blurHealth.


Looking to get a more personalized program to achieve attain your goal, click here.

Workout 1

  • Burpees ::: 3 x 10

  • Pike push-ups ::: 3 x 10

  • Seated dips ::: 4 x 12

  • Push-ups ::: 4 x 12

  • Reverse lunges ::: 4 x 10

  • Wall sit ::: 3 x 45 sec

  • Russian twist ::: 3 x 10

  • Reverse crunches ::: 3 x 12

  • Laying leg raise ::: 3 x 12

Workout 2

  • In-out squats ::: 4 x 15

  • Wall sit ::: 3 x 45 sec

  • Sumo/Plie squats ::: 4 x 15

  • Supermans ::: 4 x 15

  • Pulse rows ::: 4 x 15

  • Reachers ::: 4 x 15

  • Plank hold ::: 2 x 30 - 45 secs

  • Reverse crunches ::: 3 x 12

  • Laying leg raise hold ::: 2 x 30 secs

Workout 3

  • Decline push-ups ::: 4 x 10

  • Seated dips ::: 4 x 12

  • Wide push-ups ::: 3 x 12

  • Shoulder taps ::: 4 x 15

  • Pike push-ups ::: 4 x 15

  • Free-weight squats ::: 4 x 15

  • Scissor kicks ::: 3 x 10

  • Crunches ::: 3 x 12

  • Side planks ::: 3 x 12