STRENGTH

All workout plans provided here are free for PERSONAL USE only.
​No other use authorized without obtaining a Print License.

Full Body
Great simple plans for a full body workout​

Upper Body
Workout plans for the neck, back, chest and arms

Lower Body
​Exercises for the hips, quadriceps, hamstrings and calves

Core
These plans are all about the core! Low back too!

Sports-Specific
Stretching to improve sports performance

At Work
Work-focused Exercises - No Equipment Needed!

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Full Body

• Routine #: 026 *NEW*
• Target: Full Body
• Level: Beginner
• Goal: Muscular Endurance
• Location: On the Go
• Equipment Needed: Mat, Chair

Learn More About Flash Routines

• Type: Full Body
• Level: EASY
• Best for: Home - Gym
• Equipment Needed: Resistance Cables - Mat

Watermark-Free Hi Resolution Print

• Type: Full Body Weight Machines
• Level: EASY
• Best for: Gym
• Equipment Needed: Weight Machines

Watermark-Free Hi Resolution Print

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• Type: Full Body
• Level: INTERMEDIATE
• Best for: Home - Gym
• Equipment Needed: Swiss Ball - Resistance Cables - Dumbbells

Watermark-Free Hi Resolution Print

• Type: Full Body - Travel Edition
• Level: EASY
• Best for: Hotel - Home
• Equipment Needed: Resistance Cables

Watermark-Free Hi Resolution Print

• Type: Full Body
• Level: ADVANCED
• Best for: Home - Gym
• Equipment Needed: Swiss Ball - BOSU Ball - Dumbbells - Mat​

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Upper Body

• Type: Upper Body Workout
• Level: EASY
• Best for: Home - Gym
• Equipment Needed: Resistance Cables

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Watermark-Free Hi Resolution Print

• Type: Upper Body Workout
• Level: INTERMEDIATE
• Best for: Home - Gym
• Equipment Needed: Swiss Ball - Resistance Cables - Dumbbells ​

Watermark-Free Hi Resolution Print

• Type: Upper Body Workout
• Level: ADVANCED
• Best for: Home - Gym
• Equipment Needed: Resistance Cables - Dumbbells​

Watermark-Free Hi Resolution Print

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• Type: Back, Biceps, Neck
• Level: INTERMEDIATE
• Best for: Gym
• Equipment Needed: Weight Machines - Free weights ​

Watermark-Free Hi Resolution Print

• Type: Upper Body - Travel Edition
• Level: EASY
• Best for: Hotel - Home
• Equipment Needed: Resistance Cables​

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Watermark-Free Hi Resolution Print

• Type: Chest, Shoulders, Triceps
• Level: INTERMEDIATE
• Best for: Gym
• Equipment Needed: Weight Machines - Free weights ​

Watermark-Free Hi Resolution Print

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• Type: Upper Body Weight Machines
• Level: EASY
• Best for: Gym
• Equipment Needed: Weight Machines - Dumbbells​

Watermark-Free Hi Resolution Print

• Type: 1-2-3 Push Ups
• Level: EASY / INTERMEDIATE
• Best for: Home / Gym
• Equipment Needed: No

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Watermark-Free Hi Resolution Print

• Type: 1-2-3 Push Ups
• Level: EASY / INTERMEDIATE
• Best for: Home / Gym
• Equipment Needed: Pull up bar

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Watermark-Free Hi Resolution Print

INSPIRE FITNESS

Laminate Helpful Exercise Routines and Help Spread Fitness

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Lower Body

• Type: Lower Body Workout
• Level: EASY
• Best for: Home - Gym
• Equipment Needed: Swiss Ball - Resistance Cables​

Watermark-Free Hi Resolution Print

• Type: Lower Body Workout
• Level: INTERMEDIATE
• Best for: Home - Gym
• Equipment Needed: Swiss Ball - BOSU Ball - Dumbbells - Resistance Cables - Mat ​