Free Workout Play List: Canned Workouts
Please feel free to watch and use any of these workouts. Recorded from a FaceBook live-stream during the COVID-19 outbreak lockdown in 2020. Do not use it for commercial use, in this case, please contact us.
View Play Lists: All – Canned Workouts –Step Up! – Freakout Fridays
Newest at the top
#41 Canned Workouts 29th June 2020 Last of the Month! -
Talk: Water & You
1, Superman Take Off
2, Calf Raises
3, Squats
4, Front & Lateral Raises
5, Dumbbell Punches
6, Bent Over Reverse Flies
7, Axis 3
C1, Bicycle Crunches x20
C2, Penguin Crunch x20
C3, Reverse Penguin Crunch x20
#38 – Canned Workouts 22nd June 2020 -
Talk: Satiation of Macros
1, Squat Schuhplatter
2, Reverse Lunge Toe Touches
3, Circular Squats
4, Chair Press Up
5, Bent over Front Raise
6, Triceps Bench Dips
7, Reach Overs
C1, Plank x40/x60seconds
C2, Scissor Twist x20/x20
C3, Side Plank x30sec each side
#36 – Canned Workouts: 15th June 2020 - Talk: Calories and the Body
1, Dumbbell Thrusters
2, Lateral Shuffle Taps
3, Dumbbell Callouts
4, Jump Rope
5, Front to Side Raises
6, Mountain Climbers
7, Floor Flies
C1, Plank Jacks x30
C2, Sit Outs x16
C3, Spider Kicks x30
#33 – CW: The Back Edition – 8th June 2020 -
1, Shrugs
2, Opposed Force Row
3, Bent Over Reverse Fly
4, Russian Twist/ Standing Twist
5, Bridged Rotations/ Standing Twist
6, Quadruped
7, Plank/ Wall Plank
8, Toe Touch
9, Pulsing Lunges/ Reverse Lunges
10, Hip Hulas
#29 – Canned Workouts: 25th May 2020 -
1, Reverse Lunges
2, Circular Squats
3, Runners Lunge to Knee Raise
4, Assisted Single-Leg Deadlift
5, Elevated Mountain Climber
6, Stave Press & Push
7, Star Jumps/ Step Outs
C1, Standing Twists x20
C2, Overhead Bends x16
C3, Navratilova Twist x20
#26 – Canned Workouts: 18th May 2020 -
1, Pulsing Sumo Squats
2, Single Leg Deadlift (SDL/ one side only)
3, Arm Circles
4, SDL (Other side)
5, Opposed Force Row
6, Co-ordinates
7, Opposed Force Pull Downs
C1, Glute Bridge Knee Raise x 10ea
C2, Ab Crunch/ (alt. Reverse Crunch) x20
C3, Double Leg Bent Knee Leg Overs x20
#23 – Canned Workouts: 11/5/2020 -
1, Squatted Lateral Traverse
2, High Knees
3, Reverse Lunge Toe Touches
4, Star Jumps
5, Alternating Front Raises
6, Overhead Triceps Extensions
7, ABC Weighted Rows
C1, Reverse Crunches x12
C2, Ab Crunches x20
C3, Bicycles Crunches x30
#20 – Canned Workout: May the Fourth be with you! -
1, Hop Squats
2, Curtsey Squats
3, Single Leg Balance
4, Rotator Pullouts
5, Elevated Mountain Climbers
6, Alt. Hand Turn Overs
7, Chair Shrugs
C1, Penguin Crunch
C2, Reverse Penguin Crunch
C3, Raised Feet Glute Bridge
#18 – Canned Workouts 29/4/2020 -
1, Squat & Y
2, Dumbbell Punches
3, Reverse Lunge Toe Touches
4, Side L Raise
5, Bum Kicks
6, Bent Over Reverse Flies
7, High Knees
C1, Side Plank (One Side) x12
C2, Glute Bridge x25
C3, Side Plank (Other Side) x12
#17 – Canned Workouts (Pre-Recorded) 27/4/2020 -
1, Reverse Lunge with a Twisting Bicep Curl
2, Bum Kicks
3, Axis 3
4, Oblique Jacks
5, Prone Lateral Leg Lifts
6, 3-way Prone Press
7, Frankenstein’s/ Scissor Twists
8, Penguin Crunch
9, Reverse Penguin Crunch
10, Jack Knives
#15 – Canned Workouts 22/4/2020 -
1, Squat Calf Raise
2, Travelling Side Squats
3, Alternating Shoulder Press
4, Opposed Force Arcing-up Front Raise
5, Opposed Force Row
6, Co-Ordinates
7, Opposed Force Pull Downs
C1, Shoulder Tap Planks x20
C2, Hip Twisting Plank x20
C3, Circular Good Morning x10
#14 – Canned Workouts 20/4/2020 -
1, Squat Alt. Toe Taps
2, Bunny Hops
3, Hip Rotations (Open & Close the Gate)
4, Elevated Mountain Climber
5, Dumbbell Punches
6, Angel Wings
7, Dumbbell Bent Over Rows
C1, Alternating Elevated Knee Raises 4x5each
C2, Clamshell Repeaters x30
C3, Quadrupeds x10each
#12 – Canned Workouts 15/4/2020 -
1, Pulsing Bicep Curls
2, Pulsing Bent Over Triceps
3, Armold Press
4, Reverse Flies
5, L-Raises
6, Pulsing Prayer
7, Bent Over Front Raise
C1, Plank x45sec
C2, Side Plank Leg Lift x30sec each
C3, Reverse Plank Leg Lift x45sec
#11 – Canned Workouts 13/4/2020 -
1, Pulsing Squats
2, Runners Lunge to Knee Raise
3, Calf Raise
4, Axis 3
5, Cross Body to Lateral Raise
6, Triceps Pushout (Pullouts)
7, Naked Speed Uppercuts
C1, V-Sits/ Jack Knives x8
C2, Side Knee Ups x10ea
C3, Scissor Twists x20 (total)
#8 – Canned Workouts 1/4/2030 -
1, Squat Schuhplattler (pron. Shop-plat-ler)
2, Travelling Side Squats
3, Bum Kicks/ Skipping Bum Kicks
4, Press Ups (Normal, Kneeling, Chair Elevated, Worktop or Wall)
5, Co-Ordinates
6, Combined Force Row
7, Bent Over Reverse Fly
C1, Oblique Crunch x20
C2, Reach Overs x20
C3, Knee to Elbow x20
#7 – Canned Workout 30/3/2020 -
1, Bodyweight Squats
2, Reverse Lunge Backswing
3, Squatted Punches
4, Combined Force Leg Press Bicep Curls
5, Triceps Kickback
6, Elevated Mountain Climber/ Climb the Rigging
7, Glute Kickbacks
C1, Combined Force Back Raise/ Good Morning x20
C2, Combined Force Otis Ups x20
C3, Bicycle Crunches x30 (quick rest on 15)
#5 – Canned Workouts 25/3/2020 -
1, Squat Out & Press
2, Star Jump/ Star Step Out
3, Box Kick Over/ Box Step Over
4, Axis 3
5, Full Bow Rotator Cuff
6, Staying Alive Toe Touches
7, Naked Speed Upper Cuts
C1, Oblique Jacks x10ea
C2, Downward Dog x12
C3, Cobra x12
#4 – Canned Workouts 24/3/2020 -
1, Body Weight Squats
2, Knee Raises
3, Lunging Sweep
4, Combined Force Rows
5, Combined Force Pulldowns
6, Tick Tock
7, Lateral Raise with a Twist.
C1, Circular Good Mornings
C2, Side Bends
C3 Hip Hulas
#3 – New FREE Live Stream-Workout 18/3/2020 -
My first test Live-stream on Facebook uploaded here. Using homemade equipment.
1, Pulsing Sumo Squats
2, Co-ordinated Knee Raises
3, Squat in & Out
4, Dumbbell Callout Punches
5, Triceps Overhead Extensions
6, Arm Circles
7, Knee to Elbow
C1, Quadruped Swimmer (x10ea)
C2, Prone Glute Kickback (x10ea)
C3, Pengiun Crunch (x20)
