Free Workout Play List: Freakout Fridays
Please feel free to watch and use any of these workouts. Recorded from a FaceBook Friday live-stream (commonly guest hosts by my daughter Eleanor for her homeschooled PE lesson) 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
#145 CW: Freakout Friday “Mythical Workout 2 – Jelly’s Way” -
1, Sumo Stamp
2, Awakening Vampire
3, Battle Axe
4, Mermaid Lunge (Lateral Lunge Reach Over)
5, Angel Wings
6, Discus
7, Archer Banded Pullback
8, Dumbbell Punch Downs
9, Prone Mermaid Foot Flick
10, Fairy Back Raise
#142 CW: Freakout Friday “Fun the Hardway” -
1, In & Out Squat Jumps x10
2, Single Handed Mountain Climber x20
3, Dumbbell Lift off x10
4, Single Handed Mountain Climber (Other Side) x20
5, Bear Crawls & Push Backs x6
C1, Ab Crunch x Fail (Max. 60)
C2, Penguin Crunch x Fail (Max. 100)
C3, Plank x Fail (Max 120sec)
#139 CW: Freakout Friday “Move and Sweep” -
1, Lateral Shuttle Floor-Touch
2, Step Slide
3, Lateral Raise Knee Raise
4, Reverse Lunge Sweep Round
5, IYWTFF
6, Dumbbell Reverse Lunge Single Reach Around
7, Travelling Squat Press
C1, V-Sit x12
C2, Side Plank Crunch x12ea
C3, Pilates 100s (Or near as)
#136 CW: Freakout Friday “Mythical Workout” - Step Aerobics
1a, Star Jumps x12
1b, Unicorn Squats x12
1c, Oblique Jacks x20
1d, Mountain Climbers x20
1e, Alternating Arm & Leg Raised Planks x12
1f, Plank Step Outs x8
2a, Mermaid Stretch x4each
2b, Sphinx Pose x8
2c, Fairy Back Raise x12
#132 CW: Freakout Friday “Ball & Drum” - Talk: Cheaper Isotonic Drink
1, Drum Squat
2, Lateral Lunge Reach Over (One Side)
3, Lateral Lunge Reach Over (Other Side)
4, Side Step Weighted Round Over
5, Co-ordinates
6, Overhead Triceps Extension
7, Staying Alive
8, Single Leg Weighted Forward Reach
9, Halos
10, Handed Up Hip Hulas
#129 CW: Freakout Friday “Dumbbell Friday” -
1, Squat Push Out
2, Sumo Stamp
3, Alternating Tappy Foot
4, Dumbbell Punches
5, Alternating Dumbbell swings
6, L Raises
7, Axis 3
C1, Otis Ups x15
C2, Russian Twists x32
C3, Glute Bridge x50
#126 CW: Freakout Friday “Circle on Down!” -
1, Shoulder Press
2, Reach Overs
3, Star Jumps
4, Punching Round Overs
5, Oblique Jacks
6, Hip Hulas
7, Alternating Toe Touches
8, Reverse Lunges
9, Squats
10, Plank
#124 CW: Freakout Friday - Talk: Further Intermittent Fasting Discussion
1, Charleston Step
2, Squatted Calf Raises
3, Jab, Jab, Cross Combo
4, Alternating Knee & Shoulder Press
5, Tick Tock
6, Dumbbell Reverse Flies
7, Dog Leg to Kick Back
8, 4 Point Plank
#121 CW: Freakout Friday – “Core and Shoulder Time!” -
1, Squatted Punches
2, Reverse Lunge & Opposite Half Reach
3, Y.I.T.R. Press
4, Bum Kick Bicep Curls
5, Split Raises
6, Reach Overs
7, L Complex
C1, Penguin Crunches x 50
C2, Reverse Penguin Crunches x 50
#118 CW: Freakout Friday – Swim Special -
1, Plie Squat x15
2, High & Low Banded Row x12
3, Alternating Banded Shoulder Press x10each
4, Alternating Banded Front to Lateral Raise x8each
5, Multi-Angle Banded Pull Downs & Out x8
6, Wide Arm Press Up x10
7, Flutter Kicks x50
8, Side Plank Knee to Elbow x8each
9, Sea Turtle x10
10, Twisting Back Raise x16
#117 CW: Freakout Fitness – “Time to Travel” -
1, Squat to Walkout Plank
2, Travelling Squat Shoulder Press
3, Side Lunge & Curtsey
4, Side Lunge & Curtsey (Other Side)
5, Punching Roundovers
6, Star Jumps
7, Thriller
C1, Assisted Jack Knives x 20
C2, Bicycle Crunch x 30
C3, Prone Heel Beats x 30
#114 CW: Freakout Friday “Dance for your life!” - Talk: How old do you feel?
1, Wide, Wide, Narrow, Narrow
2, Charleston Step
3, Runners Lunge to Knee Raise
4, Hip Kick Side Shuffles
5, Arm Raised Knee Ups
6, Lunge & Reach
7, Side to Side Grape Vine
8, Pump Out & Up
9, Dumbbell Alternate Toe Touches
10, Plank Leg Raises
#111 CW: Freakout Friday “Banded Friday” - Talk: Beet Root Juice Testing
1, Step-Up Curl-Up
2, Triple Angle Banded Chest Press
3, Lift Simulation
4, Dumbbell Punches
5, Banded Hexagon Walk Around
6, Dumbbell Cross Punches
7, Wood Choppers
8, Banded Side Bends
9, Banded Trunk Rotations
10, Banded Reverse Crunches
#109 CW: Freakout Friday “Boogie Core!” - Talk: Swim Update
1, Schuhplattler Squat
2, Charleston Step
3, High Knees
4, Back Peddle Rows
5, IYWTA Bent Over Rows
6, Frankensteins
7, Hip Hulas (On Way)
8, Hip Hulas (Other Way)
9, Banded Oblique Crunches
10, Banded Good Mornings
#105 CW: Freakout Friday “Cross the Side” -
1, Sumo Stamp
2, Punching Side Step Squats
3, L Raises
4, Arabesque Knee Raises
5, Criss Cross Star Jumps
6, Arm Circles
7, Reach Over Knee Raise
C1, Prone Leg Criss Cross x 30
C2, Hip Hinges x 15
C3, Prone Heel Beats x 30
#102 CW: Freakout Friday “Shoulders and Core” - Talk: Osteoarthritis
1, Pulsing Squats
2, Twisting Standing Jumps
3, Thriller
4, Punching Round Overs
5, Weighted Hip Hulas
6, Lateral Lunge Cross Pick Up
7, Punch Downs
8, Side Plank Dips
9, Downward Dog Alternate Leg Raises
10, Hollowhold
#96 CW: Freakout Friday: Done on the Fly! - Talk: Muscle Shocking?
1, Squat, Lunge Back & Side x 6ea
2, Supported Cossack Dance x 10ea
3, Side Lunge Knee Crunch x 10ea
4, Alternating Hammer Curl and Press x 20
5, Axis 3 x 10ea
6, Punch, Punch, Cross x 12
7, 4 Corner Punch Step x 8
8, Funky Side Step High Row x 12
9, Bicycle Crunch x 40
10, 4 Point Plank x 8
#93 CW: Freakout Friday: 94th that is 93rd! - Talk: Artificial Sweeteners Cause Cancer
1, Knee Up Squats
2, Lateral Lunge Reach overs
3, Front & Lateral Raise Knee Up
4, Punching Round Overs
5, Staying Alive
6, Gorilla Twists
7, Bridged Kick Outs
C1, Plank Squat Step Ups x 12
C2, Circular Goog Mornings x 10
C3, Glute Bridge Hip Kick Outs x 30
#91 CW: Freakout Friday – 20th Nov 2020 – The one that was recorded on Mon 23rd - Talk: Metabolic Damage, true?
1, Space Invaders
2, Skipping, on the stop
3, Step Back, Step Out
4, Double Diagonals
5, Dumbbell Curls & Bumkicks
6, L Press
7, Bent Over Reverse Flies
C1, Alternating Toe Touches x12
C2, Frankinstiens x20
C3, Oblique Jacks x20
#88 CW: Freakout Friday – 13th Nov 2020 – The Stream that is NOT unlucky, much? Also, Children in Need. - BBC's Children in Need
Talk: Skipping Breakfast vs. Your Metabolism
1, Dumbbell Ski Jumper Squat
2, 4 Corner Push Step
3, Open and Close the Gate
4, Reverse Lunge Clap Under
5, Co-Ordinates
6, Dumbbell Punch Downs
7, Alternating Shoulder Press
C1, Reach Over Row x50ea
C2, Hip Hulas x50ea
#85 CW: Freakout Friday – 6th Nov 2020 – Back in the saddle again! - Talk: Protein vs. Kidney Damage
1, Travelling Side Squats
2, Fencers Lunge
3, Full Push Forward
4, Reverse Lunge Back Swing
5, Fast Feet
6, Attitude Pulse
7, Arabesque Turnout
8, Bridged Heel Walk Outs
9, Scissor Twists
10, Quadrupeds
#83 CW: Freakout Friday – 30th Oct 2020 – Halloween Special 2020! - Talk:Protein Absorption
1, Zombie Squat
2, Pouncing Werewolf
3, Slasher!
4, Thriller
5, Zombie Box Step
6, Good 'Mummy'
7, Axe Attack
8, Creepy Crawler
9, It's Alive
10, Stir the Cauldron
#80 CW: Freakout Friday 22nd Oct 2020 – I Made it stream! - Talk: Does fat make you fat?
1, Dumbbell Swings
2, Squat Knee Raises
3, Sumo Squat Stamp
4, Reach Over Row
5, Thriller
6, Dumbbell Curl to Press
7, Alternating Triceps Kickback
C1, Dumbbell Oblique Crunches x20
C2, Figure of Eight x10ea
C3, Dumbbell Good Mornings x15
#77 CW: Freakout Friday – 16th Oct 2020 - Talk: Habit Forming
1, Flick Kick Squat
2, Skipping
3, 4 Point Jumps
4, Halos
5, Toe Touch to Standing Rows
6, Reach Overs
7, Head, Shoulders, Knees and Toes
C1, Scissor Twist x20
C2, Jack Knives x15
C3, Glute Bridge Knee Raise x20
#74 CW: Freakout Friday 2nd Oct 2020 – Happy October-cise Stream - Talk: Open to all?
1, Goblet Squats
2, Knee Raise Flash Dance
3, Reach Overs
4, Low & High Rows
5, Seated Alternating Toe Touches
6, Banded Pull Outs
7, Flat Back Plié
8, Banded Pull Downs
9, Punching Round Over
10, Rounding T Raises
#71 CW: Freakout Friday 25th Sept 2020 – The Stream that almost wasn’t - Talk: Can I trust my Trainer?
1, Plié Squat and Press
2, Lunge and Reach
3, Plyometric Warrior Pose II
4, Low & High Banded Row
5, Banded Diagonal Press
6, Banded Pull Downs
7, Banded Bent Over Kickbacks
C1, Prone Cris-Cross x30
C2, Windowscreen Wiper x10
C3, Triangle Pose x12
#69 CW: Freakout Friday 18th Sept 2020 – Almost 10th Birthday Stream! - Talk: Injury and When to STOP!
1, Squat Knee Raise
2, Travelling Side Squats
3, Bicep Bum Kick
4, Triceps Kick Backs
5, Staying Alive
6, Co-Ordinates
7, Standing Twists
C1, Bicycle Crunches, 30sec
C2, Plank, 30sec
C3, Side Plank, 30sec each
#66 CW: Freakout Friday 11th Sept 2020, Route 66 Tabata - Talk: Progression
Tabata Workout
Lower
1a, Bodyweight Squat
1b, Star Jumps/ Star Step Outs
1c, Glute Kickback
1d, Jogging on the Spot/ High Knees
Upper
2a, Press Up/ Banded Chest Press
2b, Speed Upper Cuts
2c, Alternating Shoulder Press
2d, Triceps Banded Pull Outs
Core
3a, Ab Crunch
3b, Glute Bridge
3c, Reverse Crunch
3d, Russian Twist
#58 CW: Freakout Friday 14th Aug. 2020 – It’s a Marvel Hero Workout - Talk: Does Exercise Help in Weight Lose?
1, Baby Grout!
2, Discus
3, Hulk Smash
4, Jogging on the Spot
5, Flight
6, Squat Front Raise
7, Pulsing Warrior Pose II
8, Dr Strange
9, Wood Chopper
10, Dumbbell Draw Pull
#52 CW: Freakout Friday 31st July 2020 - Talk: Squats
1, Charleston Step
2, Lateral Lunge Shaker
3, Blues Brother Kicks
4, Bees Knees Rotations
5, Hand Turn Overs
6, Single Arm Round Overs
7, IYWTA Bent Over Rows
C1, Circular Good Morning Hyperextensions x12
C2, The Twist x50
C3, Hip Hulas x50ea
#49 CW: Freaked Out Core Friday - Talk: Poop
1, Squatted Toe Touches
2, Pike Press
3, Prone Chest Raise
4, Power Reach Overs
5, Squatted Ab Crunches
6, Good Mornings
7, Russian Twists
8, Bicycle Crunch
9, Ab Rocker
10, Quadruped Knee Crunch
#46 CW: Freakout Friday 17th July 2020 - Talk: Biceps and Trcipes
1, Schuhplattler Squats (Yep name changed around)
2, Staying Alive
3, Glute Kickbacks
4, Lateral Leg to Knee Raise
5, Line Jumps
6, Arnold Press
7, Free Style Dance
8, SLD Knee Outs
9, Circular Good Mornings
10, Standing Russian Twists
#43 – CW: Freakout Friday 3rd July 2020 - Talk: Range of Motion
1, Clapping Squatted Alternating Toe Touches (Mouthful!!)
2, Curtsey Squat Knee Raise
3, Opposed Force Row
4, Dumbbell Space Invaders
5, Bridged Hell Walkouts
6, NFL
7, Reach Overs
C1, Prone Leg Lifts x 12
C2, Prone Lateral Left Lifts x12ea
C3, Prone Alternating Reverse Leg Lifts x12ea
#40 – CW: Freakout Friday 26th June 2020 - Talk: 1RM & MHR
1, Squat Knee Raises
2, Line Jumps
3, Punch Out Round Over
4, Mountain Lion/ Climber
5, Staying Alive
6, Prince Charming
7, Dumbbell Punch Call Outs
8, Chicken Wings
9, Thriller
10, Sumo Stamp
#35 – CW: Freakout Friday 12th June 2020 - Talk: Carbohydrates and Water
1, Hop Squats
2, Shoop Back
3, Sunshine Squats
4, The Boogie
5, Alternating Shoulder Press
6, Flight
7, Hand Turn Overs
8, Twisting Naked Speed Uppercuts
9, Splitstep Circular Boogie
10, Caterpillar/ Elevated Step Back Plank
#31 – CW: Freakout Friday 29th May 2020 -
1, Sumo Stomp
2, Prince Charming!
3, Charleston Step
4, Chest Press Bum Kick
5, Jazzy Knee Raises
6, Bees Knees Rotations
7, Double Diagonals
C1, Scissor Twists x20
C2, Single Leg Glute Bridge x10ea
C3, Ab Rocker x20
#28 – CW: Freakout Friday 22nd May 2020 -
1, Gangnam Style Squats
2, Bum Kicks
3, Triple Squats
4, Alligator Crocodile
5, Punch-out Round Overs
6, Thriller
7, Reach Overs
C1, Circular Good Mornings x12
C2, Oblique Jacks x20
C3, Hip Hulas x50ea
#25 – CW: Freakout Fridays 15th May 2020 -
1, Wide, Wide, Narrow, Narrow
2, Prince Charming!
3, Reverse Lunge Boogie
4, Lunging Sweep
5, Knee Raise Flash Dance
6, Disco Raise
7, Side-to-Side Touch
C1, Hip Kicks x30/x50
C2, Cat & Camel x12
C3, Downward Dog x12
#22 – CW: Freakout VE Friday 8/5/2020 -
1, Release Squats (e)
2, Double Bounce Side Lunge (e)
3, Bouncing Round Over (e)
4, Double Flick Kick
5, Round the Clock Punches
6, Single Arm Rounding Hinge (e)
7, Staying Alive Toe Touches
8, Hip Hulas
9, Split-step Circular Boogie (e)
10, Inch Worm/ Elevated Step Back Planks (e picked)
(e)= Made by Eleanor
#19 – CW: Freakout Friday 1/5/2020 -
1, XY Stepout
2, Side Push Slide
3, Dumbbell Punch Callouts
4, Flick Kicks
5, Twisting X Raise
6, Double Knee to Elbow
7, Sumo Stomp/Stamp
8, Thriller
9, Standing Twisting Back Extensions
10, Inchworm/ Plank Stepbacks
#16 – CW: Freakout Friday 24/4/2020 -
1, Gangnam Style Squats
2, Side-to-Side Touches
3, Squat Jumps
4, Staying Alive
5, Punch-out Round Overs
6, Alternating Hand Turnovers
7, Chest press Bum Kicks
8, Reach Overs
9, Single Leg Glute Bridge
10, Twisting Back Raise/ Russian Twist/ Navratilova Twist
#13 – CW: Freakout Friday 17/4/2020 -
1, Squatted Kayak (Sorry Misspelling on Video)
2, The Long Clap
3, Tophat & Cane
4, High Stick Jack
5, Broom Rollover
6, Double Spear Stab
7, High Knees
8, Sagittal Broom Pullover
9, Side Bends High Broom
10, Standing Twists
#10 – CW: Freakout Friday 10/04/2020 -
1, Wide, Wide, Narrow, Narrow
2, Jive Kicks
3, Star Jump Squats
4, Speed Skater Push Outs
5, Double Diagonals
6, Jazzy Side Raise Knee Raises
7, X Rows
C1, Hip Kicks x20
C2, Glute Thrusts x20
C3, Hip Hulas x30each
#9 – CW: Freakout Friday 3/4/2020 -
1, Sunshine Squats (Inspired by Eleanor Holtom)
2, Blues Brother Snap Kicks
3, Rond de Jambe (Kind of)
4, Knee Raise Flash Dance
5, “Roll and Chicken” Good Mornings
6, Punch-Out Round Over (By Eleanor Holtom)
7, Shoop Back
C1, Hip Hulas 4x25, 2x25
C2, Chicago Round Over x20
C3, Seated Cross Toe Touches x10
#6 – CW: Freakout Friday 27/3/2020 -
1, Silver Lady Squats
2, Attitude Pulse
3, The Boogie
4, Disco Raise
5, Flat Back Plié
6, The Jigger
7, Side-to-Side Touches
C1, Ab Crunches/ Reverse Crunches x20 or 10 of each
C2, Glute Bridge x20
C3, Hip Kick Forward 4x10
