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 – Bite Sized
Newest at the top
#143 Canned Workouts “Shoulder & Back” -
1, Half Bow
2, Banded Bent Over Row
3, Big Wave
4, Bent Over Reverse Flies
5, Arnold Press
6, Low & High Banded Rows
7, Dumbbell Front to Lateral Raises
C1, Plank Shoulder Taps x30
C2, Side Plank Pulses x20
C3, Side Plank Pulses x20 (Other side)
#140 Canned Workouts “Ab-Domination” -
1, High Plank
2, Prone Scissors
3, Quadruped Knee Crunch (One Side)
4, Side Plank Pulses (One Side)
5, V-Crunch
6, Glute Bridge
7, Side Plank Pulses (Other Side)
8, Quadruped Knee Crunch (Other Side)
9, Flutter Kicks
10, Low Plank
#137 Canned Workouts “Abs, Legs, and Arms” -
Talk: Why am I heavier and eats and exercising?
1, Squat to Reverse Lunge
2, High Knees
3, Pulsing Sumo Squats
4, Climb the Rigging
5, Hammer Curls
6, Dumbbell Punches
7, Single Leg Calf Raise
C1, Twisting Ab Crunch x20
C2, Penguin Crunch x30
C3, Plank Hip Rolls x12
#134 Canned Workouts “Upper Body Toe Friendly” -
1 Banded Pull Outs
2 Arnold Press
3 Banded Pull Downs
4 Bent Over Dumbbell Reverse Flies
5 Low & High Row
6 Halos
7 Banded Bicep Curls
C1 Ab Crunch x20
C2 Bicycle Crunch x50
C3 Twisting Back Raise x20
#133 Canned Workouts: “All Da Legs” -
1, Plié Squats
2, Side Bend Lateral Leg Lifts
3, Pistol Box Squats
4, Standing Glute Kickbacks
5, Lunge & Reach
6, Crab Walks
7, Prone Heel Beats
8, Prone Dogleg with a Kickback
9, Single Leg Glute Bridge Kick Out
10, Downward Dog Calf Raises
#130 Canned Workouts “Legs & Floor” - Talk: End-To-End Challenge
1, Squat Press
2, Weighted Pulsing Lunge (One Side)
3, Kettlebell/ Dumbbell Swing
4, Weighted Pulsing Lunge (Other Side)
5, Downward Dog
6, Plank Walk
7, Prone Floor Pullovers
8, Bicycle Crunches
9, Quadrupeds with a Knee Tuck (One Side)
10, Quadrupeds with a Knee Tuck (Other Side)
#127 Canned Workouts “Upper Shocker” & “The Show that Goes Wrong…” -
1, Straight Leg Dead Lift
2, In & Out Squat Jumps
3, Press Ups
4, Bench Dips
5, Single Leg Squats
6, Standing Dumbbell Flies
7, Full Range Front Raises
C1, Reverse Crunch Hip Hinge x15
C2, Supermans x15
C3, Reach Overs x100 (Total)
#122 Canned Workouts “395 Reps” - Talk: Results of Sickness
1, Banded Bicep Curls x15
2, Banded Tricep Pullouts x15
3, Supernated Banded External Rotations x15
4, Banded Reverse Crunches x15
5, Banded Trunk Rotations x30
6, Alternating Quadruped Banded Kickbacks x15ea
7, Banded Side Bends x15ea
8, Seated Banded Back Extensions x15
#119 Canned Workouts “Post Great North Swim” -
1, Lunge Jumps
2, Squat & Twist
3, Pulsing Sumo Squats
4, Dumbbell Punches up & Out
5, One Potato...
6, Bent Over Banded Rows
7, Dive Bomber
C1, Reach Over Rows x 30each
C2, Alternating Toe Touches x 8
C3, Standing Twists x 30
#115 Canned Workouts “To the Power of 6!” -
1, Goblet Squats x 12
2, Shoulder Press x 12
3, Curtsy Squat x12
4, Dumbbell Upright Row x 12
5, Side Lunges x 12
6, Bicep Curls x 12
7, Banded Glute Kick Backs x 12ea
8, Overhead Triceps Extensions x12ea
9, Rainbows x 6ea
10, Quadrupeds x 12ea
C1, Hip Hinges x 12
C2, Penguin Crunch x 24
C3, Twisting Back Raise x 24
#112 Canned Workouts “Leg Day… Yippee! or if it can go wrong it will day.” - Talk: Water Drinking Enough?
1, Squats
2, Reverse Lunging Twists
3, Straight Leg Deadlifts
4, Squatted Side Steps
5, Banded Glute Kickbacks
6, Banded Glute Kickbacks (Other Side)
7, Banded Lateral Leg Raises
8, Banded Lateral Leg Raises (Other Side)
9, Circular Good Mornings
10, Reverse Plank Leg Lifts
#110 Canned Workouts “Upper Body Reps” - Talk: Blood / Pressure
1, Press Ups x 10
2, Low & High Rows x 8
3, Unilateral Banded Bicep Curl x 10 each
4, Unilateral Banded Overhead Triceps Extension x 10 each
5, Unilateral Banded Front to Lateral Raises x 8 each
6, Banded Shrugs x 12
7, Ab Crunches x 20
8, Back Raises x 12
#106 Canned Workouts “Cored” - Talk: Stepper and Alternatives
1, Straightleg Deadlift
2, Bent OVer Row
3, Toe Touches
4, Reverse Crunch with Scoop-out
5, Reverse Bridge Rotations
6, Low Plank Flutter Kicks
7, Thread the Needle
8, Sea Turtles
9, Thread the Needle (Other)
10, Supine Pelvic Tilt
#103 Canned Workouts: “Legs and Bottom Beware and Technical Problems!” - Talk: Rheumatoid Arthritis
- 1, Wide, Wide, Narrow, Narrow
- 2, Reverse to Forward Lunges
- 3, Squatted Side-Steps
- 4, Prone Leg Adduction (Step Optional)
- 5, Prone Leg Abduction
- 6, Prone Leg Adduction (Other Side)
- 7, Prone Leg Abduction (Other Side)
- 8, Rainbow
- 9, Rainbow (Other Side)
- 10, Alternating Dogleg Knee Raise
#100 Canned Workouts: “100th Workout Livestream!” -
1, Bodyweight Squats
2, Low & High Banded Rows
3, Press Ups
4, Reverse Crunch
5, Raised Feet Glute Bridge
#97 Canned Workouts: Leg Balance and Doom! - Talk: Muscle Gain and Calorie Deficit
1, Straight Leg Deadlift
2, Step-Down
3, Power Squat
4, Circular Squats
5, Single-Leg Balance
6, Sumo Squats
7, Arabesque Turnout
C1, Hip Hulas x50ea
C2, Over the Head Side Bends x12
C3, Punch Downs x100
#94 Canned Workouts: Full Body Ouch! - Talk: If It Fits Your Macros (IITYMs)
1, Prisoner Squats
2, Pulsing Sumo Squats
3, Banded Bicep Curls
4, Triceps Pull Out
5, Co-Ordinates
6, Bent Over Banded Row
7, Hand Turn Overs
C1, Reverse Crunch x 20
C2, Back Raises x 20
C3, Prone Heel Beats x 50
#92 Canned Workouts: Back In The Saddle Again! - Talk: Spot Reduction
1, Goblet Squat to Reverse Lunge
2, Bum Kick Bicep Curls
3, Squat & Press
4, Low & High Banded Row
5, Axis 3
6, Banded Shoulderblade Retractions
7, Banded Triceps Kickbacks
C1, Banded Good Mornings x 12
C2, Ab Crunches x 20
C3, Russian Twist x 30
#89 Canned Workouts – 16th Nov 2020 – The Other One with the Wrong Overlay – Sorry! - Talk:Mental Health Update & Genetics Stop Me Losing Weight!
1, Dumbbell Squat Calf Raises
2, Fore and Back Lateral Leg Raises
3, Knee Raise to Glute Kickback
4, Side Raised Hand Turns
5, Dumbbell Punches
6, Triceps Overhead Extension
7, Bent Over Low & High Dumbbell Row
C1, Flutter Kicks x40
C2, Prone Heel Beats x40
C3, Prone Crisscross x40
#86 Canned Workouts – 9th Nov 2020 - Talk: Females Fear Weights and Bulk?
1, Squatted Punches
2, Lunging Sweeps
3, Press Up
4, Dumbbell Draw Pull
5, One Potato, Two…
6, L-Raises
7, Hand Turn Overs
C1, Ab Crunches x20
C2, Penguin Crunches x20
C3, Reverse Penguin Crunches x20
#84 Canned Workouts – 2nd Nov 2020 – Back to School, High Winds and new Lockdown! - Talk: Fasted Cardio and Fat Burning
1, Sumo Squat Side Knee
2, Single Leg Squats
3, Circular Squats
4, Dive Bomber
5, Lunging Punch
6, Pike Press Up
7, Bent Over Face Pulls
C1, Plank Knee Ups, In & Out x20
C2, Plank Kick Outs x20
C3, Circular Good Mornings x20
#81 Canned Workouts – 26th Oct 2020 – The Rambling and ‘Rambling’ Stream - Talk: Do Carbs Make You Fat?
1, Cross Body Squat
2, Squat to Lunge
3, Knee Up Knee Out
4, Alternating Lateral Raise
5, Dumbbell Upright Row
6, Dumbbell Bent Over Row
7, Weighted Pendulum
C1, Otis Ups x16
C2, Single Leg Overs x16
C3, Weighted Glute Bridge x20
#78 Canned Workouts – 19th Oct 2020 - Talk: Boosting Metabolism?
1, Squat & Press
2, Reverse Lunges
3, Good Mornings
4, Co-ordinates
5, Side Punch Downs
6, Dumbbell Punches
7, Single-Leg Lateral Raise
C1, Cross Crunch x20
C2, Penguin Crunch x20
C3, Reverse Penguin Crunch x20
#75 Canned Workouts – 12th October 2020 – The One where Richard messed up the Core Section!?! - Talk: Air Pressure
Section 1: 3 Sets of 45 seconds
1.1, Triple Squats
cv, Jogging on the Spot/ High Knees
1.2, Side Lunge
cv, Jogging on the Spot/ High Knees
1.3, Front & Back Leg Raises
rest
Section 2: 3 Sets of 45 seconds
2.1, Banded Chest Press/ Press Up
cv, Speed Upper Cuts
2.2, Triceps Kickback
cv, Speed Upper Cuts
2.3, Bent Over Front Raises
rest
Section 3: 3 Sets of 45 seconds
C1, Ab Crunch
cv, Bicycle Crunch
C2, Glute Bridge
cv, Bicycle Crunch
C3, Penguin Crunch
#72 Canned Workouts – 28th Sept 2020 - Talk: Why do I dislike some exercises?
1, Reverse Lunges
2, Curtsey Squat
3, Sit to Stand
4, Countertop Press Up Shoulder Tap
5, Front Banded Raise
6, Low Banded Row
7, Banded Pull Outs
8, Bicep Banded Curls
9, Triceps Banded Pull Outs
10, Banded Glute Bridge
#70!!! Canned Workouts – 23rd Sept 2020 – Wobbly Leg Number 8! - Talk: Exercise and Mental Exercise
1, Sumo Stamp
2, Side Step - UP, UP, DOWN, DOWN
3, Around the World Punches
4, Line Jumps
5, Reach Overs
6, One Potato, Two...
7, Standing Knee Crunch
8, Power Squat
9, Plank Knee Pull-In
10, Raised Feet Glute Bridge
#67 Canned Workouts 14th Sept 2020 - Talk: How to Workout Outside.
1, Squatted Marches
2, Star Jumps/ Star Step Outs
3, Charleston Step
4, High Knees
5, Round the Clock Punches
6, Later Raised Hand Turn Overs
7, Low & High Banded Rows
C1, Side to Side Touches x30
C2, Banded Oblique Crunches x12ea
C3, Circular Good Mornings x12
#64 Canned Workouts 7th Sept 2020 – The Wool Stream! - Talk: Effects of a Warm-Up
1, Wide, Wide, Narrow, Narrow
2, Dumbbell Punches
3, Circular Squats
4, Press Up
5, Low Banded Row
6, Triceps Bench Dips
7, Underhand Banded Pullouts
C1, Frankinstiens x20
C2, Otis Ups x12
C3, Good Mornings x20
#60 Canned Workouts: “When the Music Fades” 24th Aug 2020 - Talk: Holiday Exercise
1, Curtsey Squat and Lunging Reach
2, Mountain Climber
3, Reverse Lunge Knee Raise
4, Star Jumps
5, Axis 3
6, Line Jumps
7, Reach Over Rows
C1, Standing Elbow to Knee x30
C2, Cross Toe Touches x10
C3, Circular Good Mornings
#59 Canned Workouts 17th Aug 2020 - Talk: Rest - How and Why!
1, Lunging Reach Overs
2, High Knee Clap Under
3, Glute Kickback
4, Star Jumps Squats
5, Reach Overs
6, One Potato, Two...
7, Cross Body Lateral Raises
C1, Alternating Toes Touches x10
C2, Frankenstein x20
C3, Oblique Jacks x20
#56 Canned Workouts 10th Aug 2020 – Knee and Shoulder Stability - Talk: Portion Control Idea
1, Dead Lift
2, Bums Up
3, Single Leg Dead Lift
4, Single Leg Dead Lift (Other)
5, Step Downs
6, Step Downs (Other)
7, Lateral Raises
8, Slow Front Up Raises Raises
9, Bent Over Reverse Flies
10, Rotator Cuff Pull Outs
#53 Canned Workouts: 3rd Aug 2020 – Happy August! - Talk: RPE (Rate of Perceived Exertion)
1, Triple Weighted Squats
2, High Knees
3, Pulsing Weighted Sumo Squats
4, Star Jumps
5, Lateral Raise Bicep Curls
6, Wood Chopper
7, Opposed Force Triceps Pullout
C1, Russian Twist x30
C2, Ab Crunch x20
C3, Bicycle Crunch x30
#50 Canned Workouts! 27th July 2020 - Talk: Supplements
1, Sumo Stamp
2, Star Jump
3, Lateral Lunges
4, Squat Jumps
5, Hand Turn Overs
6, Bent Over Reverse Flies
7, Bent Over Front Raise
C1, Bicycle Hold x12
C2, Scissor Twists x20
C3, Back Raise x15
#47 Canned Workouts: 20th July 2020 - Talk: How Muscles Work.
1, Squatted Dumbbell Punches
2, Front to Reverse Lunges
3, Dumbbell Curl Bum Kicks
4, Opposed Force Row
5, Opposed Force Pulldowns
6, Triceps Kickbacks
7, Reach Overs
C1, Hip Hulas x30ea
C2, Toes Touches x12
C3, Ab Crunches x20
#44 – Canned Workouts 13th, not the 12th, Opps, July 2020 -
Talk: The Shoulder Girdle
1, Squat Jumps
2, Climb the Rigging
3, Leg Balance
4, Press Ups
5, Triceps Overhead Extension
6, Lateral Raise
7, Alternating Shoulder Press
C1, Hollowhold x30sec
C2, Side Pulsing Plank x12ea
C3, Jack Knives x15
Talk: The Shoulder Girdle
1, Squat Jumps
2, Climb the Rigging
3, Leg Balance
4, Press Ups
5, Triceps Overhead Extension
6, Lateral Raise
7, Alternating Shoulder Press
C1, Hollowhold x30sec
C2, Side Pulsing Plank x12ea
C3, Jack Knives x15
#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)
