Free Weights Workout

What Is A Free Weight?
Though sometimes kettled off in a sweaty corner of the gym and used only by gruff, thick-necked bodybuilder types, I defy any of you to have never seen a free weight before. But just in case, here's a quick explanation:
A free weight is any type of weight training equipment that does not limit the range of motion with which you can use it. These types of weights are useful for building strength, speed, flexibility, balance and muscle mass. A common type of free weight is the barbell, which allows you to load weight plates onto the ends and clamp them in place.
Other types of free weights include dumbbells, kettlebells and medicine balls. Some dumbbells and similar free weights are adjustable like barbells, but many are made of solid steel so they are highly durable. Costs vary around the £20.00 mark and upwards if you want to buy your own, otherwise you can lift alongside the aforementioned muscle men. They're friendly, honest.
Benefits
One piece of resistance-training equipment that has been shown to be highly effective is free weights and there are several benefits to using these. Studies show that individuals who perform free weight exercises have a 58 per cent greater strength increase than individuals who performed exercises on resistance-training machines. Have that, cross-trainer!
Additionally, participants who performed free weight training had a 196 per cent increase in balance, versus those who performed exercises on resistance-training machines. Free weights are also both effective in increasing muscular strength and balance as they provide the added dimension of versatility, specificity to real-life movements. So, put simply: free weights are good for you.
The Workout: Renegade Row
The renegade row is an outstanding exercise that forces all of your core muscles to work together, and offers the added benefit of developing back, chest and grip strength. Simply place a pair of dumbbells on the floor, approximately shoulder-width apart, assume a push-up position over the dumbbells, so that while gripping the bells, your chest is directly over them.
Your feet should be slightly wider than your shoulders, and your whole body, from heels to head, should look like an inclined plank (this means your spine should be straight and your backside should not be sticking up).
Shift your weight to the left side of your body, imagining that you are pushing the left dumbbell into the floor. When you feel stable, pull your right dumbbell up toward your hip in a rowing fashion. Return it to the floor in a controlled manner. Keep your hips locked in place throughout the exercise, to force your core muscles into action. This will make your abs work much harder.
Other exercises
Deadlift: An excellent exercise to target the lower back, glutes and the hamstrings. Performed by squatting down and lifting a weight off the floor with your hand until standing up straight again. Grips can be face down or opposing with one hand down and one hand up, to prevent dropping. Face up should not be used because this puts excess stress on the inner arms. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (neck) and, to a lesser extent, the hamstrings and the calves.