Workout for Free with the Nike Training Club Program. Here's How!

Nike Training Club offers you the opportunity to create your own workout program using your computer or iphone. It is completely FREE and offers videos demonstrating hundreds of exercises. These workouts focus on the five fundamental areas of athleticism - core, cardio, strength, balance, and flexibility

Although these programs are part of Nike Women, there is no reason why a man could not use them too.

This is a great tool for anyone who finds it hard to get to the gym, or even out of the house! All you need is your computer, or iphone and an internet connection.

The great advantage of this program is that the exercises that you do, and how long you do them for are set out for you, depending on the workout you have selected. You know that if you are doing a workout customized by Nike, it's going to be good.

The videos demonstrating how to do the exercises are very clear. You can choose one, or all, of the following programs.

Programs available:

• Yoga
• Indoor Training
• Outdoor + Indoor Training
• Dynamic Sport
• Train for Your Sport (soccer, tennis or track)
• Training for Runners

Within these categories you are able to customize a program to suit your timetable and goals. With all categories (besides the Training for Runners Program) you are able to choose whether core, strength or cardio is your primary concern and your workout will be customized accordingly.

Next, you can choose the intensity of your program - casual, committed or intense. Your program will then be set out by day. On an exercise day, your exercises are listed for you, with the video ready to play. It tells you how long you should do each exercise for and a box to check off as you do them.

You are able to share your progress and your workouts on social networking sites, and challenge your friends. So if you can't exercise together, you can still feel as if you're not going it alone.

1. Log onto to www.nikewomen.com (it will take you to a longer link, but that's all you need to type.)  Click on the Training Tab

2. Next, click on the 'Check it Out' button in the Nike Training Club banner.

3. Watch the short video, and then click on Get Started!

Download the free Nike Women Training iphone/ ipod touch app. You can do this either from Nikewomen.com, or from the itunes app store. Then you can take your workout program with you anywhere! Do it in the park while your kids play on the play ground, or even just out in the backyard!

First you need to create your mini, a little avatar that will help you get going. You can customize her hair, face, skin colour and clothes and you can edit her anytime.

Next, select your program. Remember, you can create more than one program. For example, you may like to do Yoga, and the Training for Runners program.

You are able to select what you want to focus on most out of core, cardio, balance, strength and flexibility. The exercises placed in your workout list will be customized accordingly.

Choose the intensity of your regimen.

The program will then allocate exercise days and rest days depending on whether you have selected casual, committed or intense. You can also choose the day that you want to start your program.

Send your program to your friends and invite them to join you. Even if you can't work out in the same place at the same time, you can share your programs and progress!

Watch the video carefully and follow the examples of the instructor. Use the timer for timed exercises, and check off each exercise as you complete it.

Remember, it's always a good idea to get approval from a doctor before starting a new program, especially if you're trying to transform from a couch potato.

You can save each video, email it, or share it via facebook, a link, or other social networking sites. You can also choose whether you want to play the video in hi-res or low.