The Only Free STRENGTH Routine You NEED

Improve your strength and joint range of motion with our brand-new strength program. This program is designed to be done from home and is broken down into two 30-45 minute sessions. Best of all, we're giving it away for free ► strengthside.com/free-strength
00:00 - Intro
01:32 - info about the program
Strength Day 1 Volume - 3 Sets
1:57 - A1 Push-Ups ► 8 - 10 reps
3:57 - A2 Goblet Squat/Toe Squat ► 8 - 10 reps
5:12 - B1 Bodyweight Rows ► 8 - 10 reps
6:25 - B2 Single Leg RDL ► 8 - 10 reps
7:33 - B3 Side Plank ► 30 - 60 sec
Strength Day 2 Intensity - 3 Sets
8:46 - A1 - Pull-ups or Chin-ups ► 5 - 8 reps
10:42 - A2 Goblet or Toe Squat ► 5 - 8 reps
11:06 - B1 Dips ► 5 - 8 reps
12:35 - B2 Hamstring Curl ► 5 - 8 reps
13:57 - B3 Bodyweight Reverse Hyper ► 8 - 12 reps
14:55 - Full routine
PROGRAMS:
Best Follow-Along Routines ► guided.strengthside.com
90-Day Bodyweight Strength, Mobility and Movement Program ► www.strengthside.com/movestro...
Master Mobility ► strengthside.com/products/mas...
FREEBIES:
Mobility Training Plan ► www.strengthside.com/mobility
The Daily Practice ► www.strengthside.com/thedaily
SOCIAL MEDIA:
Strength Side ► / thestrengthside
Trevor Hash ► / thetrevorhash
Here is a great new routine that you can perform anytime and anywhere. There is no need for a gym and this routine requires very minimal equipment, if any at all. Strength Side wants everyone to feel empowered with what they have around them and within themselves to increase their strength and mobility. Combine this routine with Strength Side's free mobility routine and you are all set! Worried about if this routine is too advanced for you? No worries, Strength Side walks you through different variations that will work for anyone. So, are you ready to work on your strength training?

[@Strengthside]

One more thing to add... You can build this routine to fit your own needs... for example, if you want to add in barbell squats instead of goblet... go right ahead! This is just a template for you to start with, examine results, and adjust from there. Above all else.. have some fun with it :) - Josh

[@medit4tive]

That's exactly how I'm using your flexibility routine! Some stretches felt too easy so I swapped them with harder ones... but a good template was exactly what I needed to start doing mobility training seriously and regularly. Thanks guys, you're the best!

[@keithagee8972]

kzbin.info/www/bejne/gYvPo3aggNuYl7s ...san skrit looks like traditional wrestling ...toughest sport on campus

[@keithagee8972]

...and you're not a D. Harris..? ...nons-sequitor or who bought that one

[@alexanderbradley9523]

Do you have a weighted or un-weighted rotational move would recommend adding or switching in?

[@ProBiz9]

I wanted to ask is how to do this with other program in tandem for example Mobility A and Strength 1 on a Monday and the Mobility B and Strength 2 on Tuesday?

[@yamsm5823]

1:32 - info about the program 1:48 - Strength day one 1:56 - Push-ups 3:55 - Squats 5:10 - Body rows 6:25 - Single leg RDL 7:33 - Side Plank 8:33 - Strength day 2 "Intensity" 8:44 - Pull-ups/Chin-ups 10:41 - Goblet Squats 11:06 - Dips 12:35 - Hamstrings curl 13:56 - Bodyweight reverse hyper 14:55 - Full routine Thank you Strength side and good luck to everyone ❤

[@B3L13V3R]

Legend! Thank you!

[@tly400]

This is awesome. No showpony, no gimmicks, just education and technique for the amateur home workout. Thanks so much!! Implementing day 1 as of today

[@Strengthside]

thanks !

[@sereanaduwai8313]

Fantastic

[@annaalm18]

I don't know what to say. This is a huge GIFT! THANK YOU😍

[@Strengthside]

Put it to use :)

[@TREK1305]

Thank you for thanking them. These bros cool af to me.

[@giuseppemurgia7673]

Thank you!!!!

[@kathyannk]

Seriously, you guys are so good at doing these; in terms of overall content, variations, describing proper/improper form, and so much more. You always include people with varying capabilities both above and below your fitness level, as well as a variety of equipment alternatives. Thank you for putting together a thoughtful, challenging and well-rounded routine. 🔥 I’ve been feeling down the last couple days and came so close to going out for ice cream tonight. (Yikes, I gave up sugar a while back). Thank you for talking me down! Wouldn’t have been the end of the world, but glad I didn’t cave. Tomorrow’s a new day! Thank you. 💪🏼

[@Strengthside]

You're right it wouldn't have been the end of the world... but man it feels good to overcome some cravings doesn't it?

[@kathyannk]

@@Strengthside So good. 💪🏼

[@angelicpastrana]

Was given the green light to workout this week after surgery. I also don’t have a gym membership anymore right now so this video looks like it will be VERY helpful. Thanks so much for this guys!!

[@verenaconzett5460]

So happy with the both of you! ❤

[@onyth]

Found you guys by accident a long time ago. Quality content like always. Simple and straight to to point. You guys have inspired me to be so much more active. Thank you!

[@dawnlarsen1851]

Where has this guy been all my life I am 71 and doing the things I can manage thank you soooo much🙏

[@Strengthside]

Get the free program here ► strengthside.com/free-strength following a simple plan can be a gamechanger yall. Stay consistent and watch the strength gains flow in. Have you ever followed a program? Time Stamps in the description!

[@Moscririna]

Thank you so much for your videos. I went from a super fit person to a mom of two, batteli g ptsd and life that happens... at my worst days, when I can't motivate myself to move or go to the gym, a simple routine like this saved me. Did it just one time with no weights, and 15 min of your mobility workout. My goal for 2023 is to get fit again - for my mental health also - and manage to do one pull-up 🥴. Thank you again ❤

[@napninja13]

Just wanted to say "Hi!" - I'm a new subscriber - happy to be here & a part of this community ☺️

[@harrypocher84]

Thank you so much for this gift

[@concernedcanadian8460]

So many of these can be done just about anywhere. I'm driving truck these days and do sets of push-ups, dips, lunges, and squats while waiting to be unloaded. 20 minutes and man, I feel better after!

[@Megg028]

thank you guys so much, much love to you lot!

[@bensun432]

thank you guys!

[@shahashraf6750]

You are my Guru .. Thank you so much . Please keep posting. Each of the workouts are great .

[@ProjectLlamaa]

This here is what I’ve been searching for ! Something to streamline my journey to 180 I plan on shouting you out once I achieve that goal. Thanks for this 🙏

[@tslilorlev2509]

Thank you so much, this is HUGE. What a gift. I am so inspired to do it!

[@johncstory]

Thank you for this, I’ve been looking for something like this for a while

[@mariahgalletta9783]

Your message is gold man, appreciate it

[@stephenboyd6230]

Very excited!! Best take on exercise I've ever seen. I'm no picture of health, but always felt the free range of motion is much more effective than structured exercises. Your method sings to me and I hope I can find a way through all the other reasons to keep me from doing it, to bolster your approach. You make it tangible for any level and I appreciate you offering it for free. Thanks for all your efforts. Hope to update you with progress 🤘🏼💪🏼

[@ina3389]

Thank you so much for so much variations . ❤

[@stellarshriner]

You guys are my go to. So much gratitude for the inspiration. Blessings and Love

[@adrianjay1972]

Wow! This is excellent! Thank you!

[@sumernoel1553]

This ROCKS! I lost my fitness routine through Covid….kids at home, gym closed, then homeschool for a year…ugh. Even though kids are back to school, I just can’t seem to find my groove again. I’m at a point I’ve never been. I’ve lost pretty much all strength & gained some. 😟 This is exactly what I need….basics simplified & effective for base strength. I love the levels from beginner to progressing. It seems achievable. Many many thanks 🙏

[@gaudenziocaccia2007]

This Is the guy!! really Amazing, congrats!

[@Texas_Bricklady]

I am literally crying over this gift Thank you!❤

[@threengcircus]

Started your strength and mobility program. I know you said give it 90 days, but 1.5 weeks in and I feel a difference. Looking forward to seeing a difference down the road. Good stuff. Thanks for sharing!

[@joyceholloway7889]

This is a great gift, thank you!!!!❤ I am very excited to start immediately!!!!

[@GwennyDove09]

Alrighty! Being in shape or getting is shape is such a personal journey. I have been fit using weights, strength training, all of it. After 2020, I just hunkered down and discovered I wasnt as healed (in my heart) as I thought I was. Discovered complacency, 30 pounds and for the first time ever, the unwillingness to do anything about it. The last few months have been chocked full of start n stops…. The old programs I used to use no longer appeal to me. And then I come across your channel. Immediately subscribed. Thank you. I am marking my calendar 30 days from today (which will be Aug 24, ‘23) to get back in touch with you guys, let you know how I did on your free program. I know how to eat clean. I have known commitment to goals. Thanks again for the inspiration! 🙏💖

[@GwennyDove272]

It is one month later (obvs Im on a diff handle) and I would like to say WOW!! I FEEL better and stronger. Getting back in touch with my body with this type of workout is WAY better than just plowing into workout with just weights. Thanks you guys :)

[@freeatlast1810]

Great stuff. I train twice a week and have been doing similar exercises. Thanks for sharing

[@angelicaterry3367]

4:17 thank you this tip, "...hips between your knees." It now makes sense why i keep falling back plus i thought i shouldn't flare my feet. 4:18 good deep squat (goblet) form: a) rounded back; b) caved in knees; c) generally unstable

[@yogawithleonore6625]

absolutely thanks so much this is a true gift 🙌🏻👊🏻

[@lelitya04]

i absolutely love your work.

[@4x4_Gal]

AWESOME... thank you so much, guys! ❤

[@vanessapetrea2490]

Thank you so much! I’ve been slowly rebuilding my body’s strength after many injuries, and an illness.

[@jamessalise3306]

Thank you so much for such an amazing routine! 🙌

[@jaschadietzel6475]

Amazing! Thank you!!! I appreciate this so much -- I'm starting tomorrow!

[@nicorellius]

Great workout guys. I absolutely love combining body weight exercises and weights. You guys got this spot on. Thanks as always.

[@kimdavis7812]

You guys are the BEST!!! 🙏

[@blakium1]

Very cool! Loved the ring hamstring curl (I was restricted to the ball)! Jeff Cavaliere also uses a LOT of these movements on his AX-1 program

[@MusicTheoryMovies]

This is fantastic! Thank you guys!

[@bobmarley6161]

Fantastic explanation and easy to follow... Absolutely awesome...

[@hagaivdh]

AMAZING!!!! THANKS!!! I'm exhausted and looking forward to tomorrow!

[@walterjackson7757]

Thank you for sharing this information with demonstration.

[@user-hy6ls4eo8z]

Allmost complete exercises, wonderful！

[@apr670]

Thankyou so much, This is so helpful ❤

[@bartosova6703]

Heya. Strengthening after broken wrist, 10s done. Greetings from Dublin Ireland. Great job lads👏

[@davidandronicomusic]

this is great, thanks!

[@gloriapicciano9689]

Wow, it's a fantastic workout. Thank you.🎉

[@sumernoel1553]

So so good! You guys are excellent 👍

[@BillyMyHomey]

You guys are the best!!!

[@martinf7969]

Great program 👍 🙏🙏

[@kimdhotman9199]

Great workout and instructions

[@noglenogle]

LOVE YOU GUYS ! THANK YOU !

[@MovewithDrMike]

Parallette push ups are one of the best ways I’ve found to maintain upper body pressing strength and to maintain good flexibility in the shoulder! I do this about 2x per week and this can be even more challenging on rings!!

[@marktaylor1255]

Your channel is absolutely gold , i am 51 and still train exactly this way true cross-functional training so many benefits i also recommend resistance bands 《the tube style)

[@carolgerber6375]

Just found you! Loving the videos. I get in ruts, so these will help me get in different grooves! ❤

[@B3L13V3R]

So much value in this video. Love these guys! Been a sub to the program for while. Need to get back to it. This is inspiring.

[@dt-qh2cj]

Great stuff!! thank you

[@K4R3N]

Thank you, sincerely. Older dad from Chicago. Paper plates work great as sliders for hamstrings curls.

[@theGuy1275]

Increadible! And excellent timing. We are just about to embark on a 3 week road trip. I was curious about how to keep my strength goals while traveling. I am mostly barbell training with some calestinics and this looks like an awesome balance. Especially paired with the mobility program. You two rock! 👊🕺🤸‍♂️

[@_negentropy_]

🙏🙏🙏 thank you so much for this!!

[@tarunam4306]

As always thank for the gift of health ❤️🙏

[@mikafellows4809]

Looking forward to using this program.

[@waynerichardson1051]

Really informative video guys. Thanks again for all your help, it's really appreciated!! Cheers

[@antoniocorbachomatthes1629]

You guys really rock!

[@Dumphy100]

You guys are awesome 💯

[@nonobjects]

Thanks!

[@brockcrofton1918]

Thank you!

[@Choompajnr]

Awesome video.

[@notheories9012]

Super helpful!!!

[@valentinotaskhiri7433]

Strength side - I Sayed it once and I can only repeat - you are the nr 1!! Thank you for the mindset and this helpful videos!!! ❤ #team#strength#side since 2020 🥳🥳🥳

[@brucehelppie6119]

good routine from the hash brothers with explanations and demonstrations of the exercises. a beginner or person wanting to start bodyweight training won't go wrong following this routine. i'm closing in on 69 y/o and still train daily. at some point i'll probably have to scale back my routine to something like this. i've been following their free mobility routine for a couple months. it's hard to tell how well it's working, but it certainly hasn't done me any harm.

[@ronaynevisetoloa9324]

🔥🔥Thank you ♥️

[@garywebster4284]

Thanks fellas, ive just requested the strength routine via the link, i already have your free mobility routine too.

[@SylvainMedina]

Fantastic video. I've always been intimidated by what most guys consider "working out" and I don't enjoy the gym very much. These exercises make it seem very achievable to keep a consistent routine and gradually progress. Thanks guys! Great work. Especially helpful seeing multiple versions of the same exercise to get a sense for proper form.

[@JuJu-pk5kp]

This is fabulous and is a great structure to use with what I currently do. Thanks so much

[@seanlenihan2444]

I just stumbled across your channel and wow! You have explained complex things is such a simplistic way that even I can understand. I've seen a lot of content on KZbin, yours is by far/hands down the best on this subject. 52 years old male, BMI 33.3% 5' 7" and 211lbs, starting tomorrow (Monday 07-Aug-2023).

[@DingoDutch]

How you getting on, my man?

[@THCMusicBlog]

exactly what i was looking for- thank you! sub'd

[@davidcraig8906]

Thanks

[@cathyjennings5580]

Inspiring ideas thanks SO much for US !!!🥰🥰🥰🥰🥰🥰🥰🥰🥰🥰🤩😊

[@Jane-yg3vz]

Thank you

[@nickykarlen7721]

What perfect timing! I know all the movements but did not have an actual routine. Question: how long should one wait between reps? You guys are the best - not just your content but your positive and upbeat attitudes. Sometimes I'll watch a clip of yours just to feel good 😊. If you ever plan a trip to Israel, let us know!

[@amruthalfred]

awesome video! Thanks so much, I've incorporated a lot of what you guys put out over the last few months and damn I feel like I've improved so much in strength, mobility and stability! It's directly translated to incredible increases in my badminton training and performance and I absolutely adore you guys for doin gthis!

[@MidlandsJJ]

Thank you and this is perfect for jiujitsu athletes!

[@ProseismyVision]

I play basketball a lot. I've been fit and active since I was in middle school, but I've always had back problems, and, recently, various injuries that I feel like I could have avoided with proper body control and greater mobility and flexibility. I just stumbled upon this video, and your other videos, today, and I'm super excited to try these out. I feel like these will help me reframe how I'm thinking about what my body needs as a basketball player who is on the smaller side (5'10" with shoes). I need greater real-world strength and mobility than I'd been getting from my normal weight workouts or just running drills and working on shooting and dribbling exercises. Tl; dr - Just from trying these out today, alongside some of your mobility-training movements, I can tell this is going to completely revolutionize and revitalize my relationship to my body, and help me be a healthier, sturdier, and more adaptable basketball player. REALLY grateful you shared so much for free.

[@51karena]

Thanks for this great program, and as others have said in their comments, you show us exactly what we need for our own personal levels. Also appreciate the time you put in for these informative sessions. Amazing.

[@Strengthside]

great to hear that thanks!

[@JoalHarding]

Omg 🎉thank you 😊❤

[@michaelvantil495]

Great video. Thanks for sharing guys. Many of these exercises are in my routine but I like kettlebells too much to focus on body weight alone 😊. Love the single leg rdl you included. My balance is so bad that this would be a must have in my routine. Thanks for the inspiration 👊🏻

[@Strengthside]

Balance is so easily neglected. Love the KB's as well :)

[@ucukaoma4551]

Excellent coaching as always: who knew squeezing the glutes were important push up moves... Bravo!!

[@suewass867]

Wow. Thanks

[@MarioSaraiva]

I would love to see a video on how to strengthen forearms and wrists

[@ceciliadeygonzalez]

I LOVE YOU, hello from Santiago Chile. I am working in my squats... Really change the body and the mind. cherrs.

[@preppingforlife264]

This seems great, greatly appreciate all the information! It will be interesting to see results! Gotta get some rings and find the right bars

[@angelasamuels9037]

Hi guys I have recently been following ur follow along videos and I am feeling it thank u so much and thanks for the free strength program greatly appreciated of to do one of Ur follow alongs now ❤an⭐✨🌟☀️

[@Strengthside]

great to hear!

[@angelicaforero2244]

Super buena la rutina 👏 greetings from Bogotá

[@aafrey85]

@Strength Side didnt realize i was rolling with a youtube celeb at chroma the other night! Great content, keep it up! Sossss

[@JustAnotherMollycule]

I’m so glad I found you guys and your channel! This is the best set of videos I’ve come across as a beginner. Nothing overwhelming, clear and easy to follow and I don’t feel like I have to have a certain body type only