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  • Home
  • TTC
    • Weekly Weigh In Update
    • Participants Log In
  • FREE Plans & Logs
    • Stretching
    • Workout Plans
    • Logs & Planners
    • WOD
  • Store
    • Store
    • Print License Options
    • Two Guys And a Gal
  • Community-Business
    • Wellness Solutions
    • Special Olympics
    • JFKMC
    • Ponte Vecchio
    • Mercy Hospital

STRENGTH

All workout plans provided here are free for PERSONAL USE only.
​No other use authorized without obtaining a Print License.
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Full Body
Great simple plans for a full body workout​
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Upper Body
Workout plans for the neck, back, chest and arms
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Lower Body
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Exercises for the hips, quadriceps, hamstrings and calves
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Core
These plans are all about the core!
 Low back too!
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Sports-Specific
Stretching to improve sports performance
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At Work
Work-focused Exercises - No Equipment Needed!

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Full Body
Flash Routine Sample
  • Routine #: 026 *NEW*
  • Target: Full Body
  • Level: Beginner
  • Goal: Muscular Endurance
  • Location: On the Go
  • Equipment Needed: Mat, Chair
Learn More About Flash Routines
Free Printable Full Body Beginner Workout
  • Type: Full Body
  • Level: EASY
  • Best for: Home - Gym
  • Equipment Needed: Resistance Cables - Mat
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Free Printable Full Body Weight Machines Workout
  • Type: Full Body Weight Machines
  • Level: EASY
  • Best for: Gym
  • Equipment Needed: Weight Machines
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Free Printable Full Body Intermediate Workout
  • Type: Full Body
  • Level: INTERMEDIATE
  • Best for: Home - Gym
  • Equipment Needed: Swiss Ball - Resistance Cables - Dumbbells
Watermark-Free Hi Resolution Print
Free Printable Full Body Beginner Travel Workout. Workout on the Go.
  • Type: Full Body - Travel Edition
  • Level: EASY
  • Best for: Hotel - Home
  • Equipment Needed: Resistance Cables
Watermark-Free Hi Resolution Print
Free Printable Full Body Advanced Workout
  • Type: Full Body
  • Level: ADVANCED
  • Best for: Home - Gym
  • Equipment Needed: Swiss Ball - BOSU Ball - Dumbbells - Mat​
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FAQ
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Print License
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Disclaimer

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Upper Body
Free Printable Upper Body Beginner Workout. Home Workout.
  • Type: Upper Body Workout
  • Level: EASY
  • Best for: Home - Gym
  • Equipment Needed: Resistance Cables
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Watermark-Free Hi Resolution Print
Free Printable Upper Body Intermediate Workout
  • Type: Upper Body Workout
  • Level: INTERMEDIATE
  • Best for: Home - Gym
  • Equipment Needed: Swiss Ball - Resistance Cables - Dumbbells ​
Watermark-Free Hi Resolution Print
Free Printable Upper Body Advanced Workout
  • Type: Upper Body Workout
  • Level: ADVANCED
  • Best for: Home - Gym
  • Equipment Needed: Resistance Cables - Dumbbells​
Watermark-Free Hi Resolution Print

Free Printable Back, Biceps, and Neck Workout
  • Type: Back, Biceps, Neck
  • Level: INTERMEDIATE
  • Best for: Gym
  • Equipment Needed: Weight Machines - Free weights ​
Watermark-Free Hi Resolution Print
Free Printable Upper Body Beginner Cable Workout
  • Type: Upper Body - Travel Edition
  • Level: EASY
  • Best for: Hotel - Home
  • Equipment Needed: Resistance Cables​
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Watermark-Free Hi Resolution Print
Free Printable Chest, Shoulders, Triceps Workout - Intermediate
  • Type: Chest, Shoulders, Triceps
  • Level: INTERMEDIATE
  • Best for: Gym
  • Equipment Needed: Weight Machines - Free weights ​
Watermark-Free Hi Resolution Print

Free Printable Upper Body Beginner Weight Machines Workout
  • Type: Upper Body Weight Machines
  • Level: EASY
  • Best for: Gym
  • Equipment Needed: Weight Machines - Dumbbells​
Watermark-Free Hi Resolution Print
How to Push Ups - Free Printable Push Ups Training Plan
  • 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
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INSPIRE FITNESS

Laminate Helpful Exercise Routines and Help Spread Fitness
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Lower Body
Free Printable Lower Body Beginner Workout
  • Type: Lower Body Workout
  • Level: EASY
  • Best for: Home - Gym
  • Equipment Needed: Swiss Ball - Resistance Cables​
Watermark-Free Hi Resolution Print
Free Printable Lower Body Intermediate Workout
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