Fit for Free F4F

Kick off with a 30-second jumping jack warm-up to get the blood flowing on day 1 push day. Use the same light warm-up before every workout.

Choose a practical warmup: walk briskly for 2–5 minutes to get the blood flowing, then add arm swings and dynamic stretches, with jumping jacks optional.

Kick off day two of the fit for free program with a 30-second jumping jacks warm-up and chest, back, and shoulder stretches using a band, prepping for today’s push day.

Focus on training the back and biceps, detailing the lower back, mid back, and lats, and highlighting both heads of the biceps before introducing the row exercise.

Perform a row exercise targeting the mid and lower back, bracing against a bed or surface and pulling a bag or band with a chest-stable, elbow-to-hip motion.

demonstrates bicep curls with a band or easy bar, keeping the elbow locked in place and chest up, and performing 2 sets of 8–10 controlled reps.

Conclude day two with a well-deserved rest and look forward to day three as participants regroup for the Fit for Free F4F program.

Engage your leg day by training quads and hamstrings with two simple movements: squats for the quads and lunges for the hamstrings, even without weights.

Perform a weighted squat with a bag, keeping chest up and core braced. Hinge at parallel (90 degrees), then rise; complete 8–10 reps for two sets, or start with bodyweight.

Master bodyweight and weighted lunges with proper form, including squat and walking variations, 8-12 reps per set for two sets, with chest up and 90-degree knees.

Conclude day three and the week, encouraging rest before returning to day one. Access the sample tracker and resources to review each exercise and follow the example schedule.