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  • FREEBIES
    • Stretching
    • Workout Routines
    • WOD
    • Calculators
    • Cardio
    • Logs & Planners
    • Recipes
  • Store
  • Challenge
    • Success Gallery
    • Weekly Weigh In Update
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    • Bariatrics

FREE WORKOUT ROUTINES

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Full Body
Great simple routines for a full body workout​
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Upper Body
Workout routines 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 routines are all about the core! Low back too!
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Combos
Combine routines for a complete workout
CONSULT YOUR PHYSICIAN FIRST BEFORE STARTING THIS OR ANY EXERCISE OR DIET ROUTINE.
​READ DISCLAIMER FIRST BEFORE PROCEEDING

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Full Body
Full Body Beginner Gym Machines Workout for Building Muscle and Toning
Full Body Beginner Gym Machines Workout for Building Muscle and Toning
Full Body Beginner Gym Machines Workout for Building Muscle and Toning
  • Routine #: 001
  • Target: Full Body
  • Level: Beginner
  • Goal: Build Muscle / Tone
  • Location: Gym
  • Equipment Needed: Pin-Selector Machines
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Full Body Beginner Home Workout using Chair, Mat for Weight Loss and Endurance Boost
Full Body Beginner Home Workout using Chair, Mat for Weight Loss and Endurance Boost
Full Body Beginner Home Workout using Chair, Mat for Weight Loss and Endurance Boost
  • Routine #: 026
  • Target: Full Body
  • Level: Beginner
  • Goal: Muscular Endurance / Lose Weight
  • Location: Home / On the Go
  • Equipment Needed: Mat, Chair
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Full Body Beginner Home Workout using Resistance Cables for building muscles and toning
Full Body Beginner Home Workout using Resistance Cables for building muscles and toning
Full Body Beginner Home Workout using Resistance Cables for building muscles and toning
  • Routine #: 101
  • Target: Full Body
  • Level: Beginner
  • Goal: Build Muscle / Tone
  • Location: Home / On the Go
  • Equipment Needed: Resistance Cables
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Free Full Body Intermediate Home Workout using dumbbells for gaining muscle and power
Free Full Body Intermediate Home Workout using dumbbells for gaining muscle and power
Free Full Body Intermediate Home Workout using dumbbells for gaining muscle and power
  • Routine #: 031
  • Target: Full Body
  • Level: Intermediate
  • Goal: Gain Strength
  • Location: Home / On the Go
  • Equipment Needed: Dumbbells
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Free print Full Body advanced gym using barbells and dumbbells for gaining muscle and power.
Free print Full Body advanced gym using barbells and dumbbells for gaining muscle and power.
Free print Full Body advanced gym using barbells and dumbbells for gaining muscle and power.
  • Routine #: 016
  • Target: Full Body
  • Level: Advanced
  • Goal: Gain Strength
  • Location: Gym
  • Equipment Needed: Barbells / Dumbbells
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Free print Full Body advanced home workout using doorway pull-up bar for weight loss and boosting endurance
Free print Full Body advanced home workout using doorway pull-up bar for weight loss and boosting endurance
Free print Full Body advanced home workout using doorway pull-up bar for weight loss and boosting endurance
  • Routine #: 039
  • Target: Full Body
  • Level: Advanced
  • Goal: Muscular Endurance / Lose Weight
  • Location: Home / On the Go
  • Equipment Needed: Doorway Pull up Bar
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Upper Body
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  • Target: Upper Body *NEW*
  • Level: Beginner
  • Goal: Build Muscle / Tone
  • Location: Home / On the go
  • Equipment Needed: None
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Free printable Upper Body beginner gym workout using weight machinescription for image
Free printable Upper Body beginner gym workout using weight machines
Free printable Upper Body beginner gym workout using weight machines
  • Routine #: 003
  • Target: Upper Body
  • Level: Beginner
  • Goal: Build Muscle / Tone
  • Location: Gym
  • Equipment Needed: Pin-Selector Machines
More
Free printable Upper Body beginner gym workout using weight dumbbells
Free printable Upper Body beginner gym workout using weight dumbbells
Free printable Upper Body beginner gym workout using weight dumbbells
  • Routine #: 116
  • Target: Upper Body
  • Level: Beginner
  • Goal: Lose Weight / Boost Endurance
  • Location: Home / On the Go
  • Equipment Needed: Dumbbells
More

Free printable Upper Body beginner home workout using weight resistance cables
Free printable Upper Body beginner home workout using weight resistance cables
Free printable Upper Body beginner home workout using weight resistance cables
  • Routine #: 027
  • Target: Upper Body
  • Level: Beginner
  • Goal: Build Muscle / Tone
  • Location: Home / On the Go
  • Equipment Needed: Resistance Cables
More
Free printable Upper Body advanced gym workout using barbells, dumbbells for endurance boost
Free printable Upper Body advanced gym workout using barbells, dumbbells for endurance boost
Free printable Upper Body advanced gym workout using barbells, dumbbells for endurance boost
  • Routine #: 019
  • Target: Upper Body
  • Level: Advanced
  • Goal: Lose Weight / Boost Endurance
  • Location: Gym
  • Equipment Needed: Barbells, Dumbbells
More
Free printable Upper Body intermediate gym workout using weight machines
Free printable Upper Body intermediate gym workout using weight machines
Free printable Upper Body intermediate gym workout using weight machines
  • Routine #: 010
  • Target: Upper Body
  • Level: Intermediate
  • Goal: Gain Strength / Power
  • Location: Gym
  • Equipment Needed: Pin-Selector Machines, Smith Machine
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Free printable Upper Body intermediate gym workout using pull up bar for weight loss
Free printable Upper Body intermediate gym workout using pull up bar for weight loss
Free printable Upper Body intermediate gym workout using pull up bar for weight loss
  • Routine #: 034
  • Target: Upper Body
  • Level: Intermediate
  • Goal: Lose Weight / Boost Endurance
  • Location: Home / On the Go
  • Equipment Needed: Dumbbells / Pull Up Bar
More

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Lower Body
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  • Target: Lower Body *NEW*
  • Level: Beginner
  • Goal: Build Muscle / Tone
  • Location: Home / On the go
  • Equipment Needed: Balance Ball
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Free printable Lower Body beginner gym workout using weight machines for muscle tone
Free printable Lower Body beginner gym workout using weight machines for muscle tone
Free printable Lower Body beginner gym workout using weight machines for muscle tone
  • Routine #: 005
  • Target: Lower Body
  • Level: Beginner
  • Goal: Build Muscle / Tone
  • Location: Gym
  • Equipment Needed: Pin-Selector Machines
More
Free printable Lower Body beginner home workout using weight resistance cables for muscle tone
Free printable Lower Body beginner home workout using weight resistance cables for muscle tone
Free printable Lower Body beginner home workout using weight resistance cables for muscle tone
  • Routine #: 029
  • Target: Lower Body
  • Level: Beginner
  • Goal: Build Muscle / Tone
  • Location: Home / On the Go
  • Equipment Needed: Resistance
More

Free printable Lower Body beginner gym workout using weight balance ball for weight loss
Free printable Lower Body beginner gym workout using weight balance ball for weight loss
Free printable Lower Body beginner gym workout using weight balance ball for weight loss
  • Routine #: 123
  • Target: Lower Body
  • Level: Beginner
  • Goal: Lose Weight / Boost Endurance
  • Location: Home / On the Go
  • Equipment Needed: Balance Ball, Dumbbells
More
Free printable Lower Body intermediate gym workout using dumbbells bar for muscle tone
Free printable Lower Body intermediate gym workout using dumbbells bar for muscle tone
Free printable Lower Body intermediate gym workout using dumbbells bar for muscle tone
  • Routine #: 118
  • Target: Lower Body
  • Level: Intermediate
  • Goal: Build Muscles / Tone
  • Location: Home / On the Go
  • Equipment Needed: Dumbbells
More
Free printable Lower Body intermediate gym workout using weight machines for strength gain
Free printable Lower Body intermediate gym workout using weight machines for strength gain
Free printable Lower Body intermediate gym workout using weight machines for strength gain
  • Routine #: 013
  • Target: Lower Body
  • Level: Intermediate
  • Goal: Gain Strength / Power
  • Location: Gym
  • Equipment Needed: Pin-Selector Machines, Dumbbells
More
Free printable Lower Body advanced gym workout using barbells, dumbbells for strength gain
Free printable Lower Body advanced gym workout using barbells, dumbbells for strength gain
Free printable Lower Body advanced gym workout using barbells, dumbbells for strength gain
  • Routine #: 022
  • Target: Lower Body
  • Level: Advanced
  • Goal: Gain Strength / Power
  • Location: Gym
  • Equipment Needed: Barbells, Dumbbells, Pin-Selector Machines
More
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Wellness = Happiness!

100s of  Premium training, stretching and exercise charts to help you, and your team, feel awesome! 
Prints For Business

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Core
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  • Target: Core *NEW*
  • Level: Beginner
  • Goal: Build Muscle / Tone
  • Location: Home / On the Go
  • Equipment Needed: None
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Free printable Core beginner home workout using no equipment for muscle tone
Free printable Core beginner home workout using no equipment for muscle tone
Free printable Core beginner home workout using no equipment for muscle tone
  • Routine #: 040
  • Target: Core
  • Level: Beginner
  • Goal: Build Muscle / Tone
  • Location: Home / On the Go
  • Equipment Needed: None
More
Free printable Core beginner gym workout using weight machines for muscle tone
Free printable Core beginner gym workout using weight machines for muscle tone
Free printable Core beginner gym workout using weight machines for muscle tone
  • Routine #: 052
  • Target: Core
  • Level: Intermediate
  • Goal: Lose Weight / Boost Endurance
  • Location: Gym
  • Equipment Needed: Pin-Selector Machines, Dumbbells
More

Free printable Core intermediate home workout using BOSU ball for muscle tone and weight loss
Free printable Core intermediate home workout using BOSU ball for muscle tone and weight loss
Free printable Core intermediate home workout using BOSU ball for muscle tone and weight loss
  • Routine #: 044
  • Target: Core
  • Level: Intermediate
  • ​Goal: Lose Weight / Boost Endurance
  • ​Location: Home / On the go
  • Equipment Needed: BOSU Ball
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Free printable Core advanced home workout using no equipment for muscle tone
Free printable Core advanced home workout using no equipment for muscle tone
Free printable Core advanced home workout using no equipment for muscle tone
  • Routine #: 050
  • Target: Core
  • Level: Advanced
  • ​​Goal: Lose Weight / Boost Endurance
  • ​Location: Home / On the go
  • Equipment Needed: None​
More
Free printable Core intermediate home workout using balance ball for muscle tone and weight loss
Free printable Core intermediate home workout using balance ball for muscle tone and weight loss
Free printable Core intermediate home workout using balance ball for muscle tone and weight loss
  • Routine #: 045
  • Target: Core
  • Level: Intermediate
  • ​Goal: Build Muscle / Tone
  • ​Location: Home / On the go
  • Equipment Needed: Balance Ball
More
Free printable Core advanced home workout using ab roller for strength gain and muscle tone
Free printable Core advanced home workout using ab roller for strength gain and muscle tone
Free printable Core advanced home workout using ab roller for strength gain and muscle tone
  • Routine #: 048
  • Target: Core
  • Level: Advanced
  • ​​Goal: Lose Weight / Boost Endurance
  • ​Location: Home / On the go
  • Equipment Needed: Ab Roller
More

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Routine Combos
*** COMING SOON ***
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New to Weight Lifting Plan

​Great "Starter" plan that can help you get familiar with weight lifting. 
​All pin-selector exercises to insure simplicity and ease of use.
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Butt Blaster

Turn your legs into lean, mean calorie-burning, fat-zapping machines!
​It's not an easy plan, but the results are so worth it!
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Time Limited Plan

This plan is for busy professionals who want a quick workout that is easy-to-follow and effective. Resistance cables are essential for this plan.

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