ALL workouts and e-books are in professional standard Adobe Acrobat (.PDF) format.

If you don't have Adobe Acrobat Reader, download it for FREE from Adobe's site.

Go to Adobe.com to download the free version of their .PDF document viewer.

B O N U S---E - B O O K S

Download
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Uploading workouts to your iPod Touch, iPhone or iPad

Over the last couple of years we have been experimenting with lots of good apps that allow you to upload and view our professional looking .Pdf workouts on Apple devices.

The best app for now that we have found is GoodReader which allows you to easily upload and view our workouts in their cool-looking original format.

The GoodReader comes in a FREE GoodReader Lite version.

The full version is a good idea if you want to read other large-sized .Pdf files like E-books on your Apple device. Otherwise, for our workouts, the LITE version is enough.

CLICK HERE to get GoodReader

Uploading workouts on OTHER PHONES

Uploading and viewing our workouts on other phones is fairly easy. Just keep it simple and copy the desired workout to your phone's memory card and insert the card back into your phone.

You will need Adobe Reader on your phone to view the workout. Most smart phones and touch phones will have this already installed as part of their QUICK OFFICE applications. You will find that the larger screen phones display the workouts better compared to smaller-screen smart or other phones.




To see 3D exercise illustrations for specific exercises you can go to our Exercise Listings page. We have over 500 3D exercise animations that will show you how to properly execute any given exercise.

For optimal PRINT quality and fit, set your printer paper setting to LETTER size (8.5" x 11").

To download ALL WORKOUTS as ONE SINGLE ADOBE .PDF FILE, CLICK HERE

Women's Workout Plans

WorkoutsLevelDays Per WeekDuration [weeks]Download Link
Women's Workout Routine for Novices WF-01Beg.38-10Download
(for absolute beginners)
Women's Workout Routine for Novices WF-02Beg.310Download
(alternate novice routine)
Women's Workout Routine for Fat Burning & Toning WF-03Beg.310Download
(burn fat & tighten your muscles)
Women's Workout Routine for Weight Loss & Toning WF-04Beg.312Download
(overall weight loss & firming-up)
Women's Workout Routine for Fat Loss & Toning WF-05Beg.310Download
(burn fat & tone muscles)
Women's Workout Routine for Fat Loss & Toning WF-06 Beg.310Download
(alternate toning & fat loss)
Women's Accelarated Fat Loss & Toning Workout WF-11 (with Circuit Training)Int.310Download
(with Circuit Training components)
Women's Workout for Maintenance WF-12Int.312Download
(maintain an already fit physique)
Women's Workout for Fat Burning WF-13Int.310-12Download
(all focus on fat burning)
Women's Workout for Fat Burning WF-14Int.312Download
(alternate fat burning workout)
Women's Workout for Fat Burning WF-15Int.312Download
(extended workout for burning unwanted fat)
Beg. = BeginnerInt. = IntermediateAdv. = Advanced
Women's Workout for Fat Loss & Toning WF-16Int.48Download
(intensive workout program)
Women's Workout Routine WF-20Adv.38Download
(intensive 4x2 week program)
Women's Muscle Toning Workout Routine WF-21Adv.312Download
(all focus on firming-up muscles)
Women's Definition & Strength Workout Routine WF-22Adv.512Download
(sculpting & strength routine)
Women's Fat Burning & Toning Workout Routine WF-23Adv.48-10Download
(with circuit training components)
Women's Fat Burning & Toning Workout Routine WF-24 Adv.48-10Download
(circuit training & superset training components)
Women's Fat Burning & Toning Workout Routine WF-25Adv.510Download
(weightlifting superset training components only)
Circuit Training Workout CT-10Int.36-8Download
(burn fat super fast)
Circuit Training Workout CT-11Int.36-8Download
(alternate circuit training program)
Fat Loss & Toning Workout TW-01Beg.38-10Download
(traditional-style weight lifting routine)
Fat Loss & Toning Workout TW-02Beg.38-10Download
(alternate traditional-style weight lifting routine)
Fat Loss & Muscle Toning Workout TW-10 Int.310-12Download
(next level difficulty weight lifting style toning)
Accelarated Fat Loss & Muscle Toning Workout TW-11Int.310Download
(weight lifting + circuit training components)
Fat Loss & Muscle Definition Workout TW-12Int.48-10Download
(max definition program)
Muscle Tone & Strength Building Workout MB-11Int.510Download
(strength, muscle tone & density - "hard body" building program)
Muscle Tone & Density Workout MB-12Int.410-12Download
(build strength & get hard muscle tone)
Muscle Tone & Strength Building Workout MB-20Adv.610Download
(intensive workout routine - hard body - weightlifting style!)
Beg. = BeginnerInt. = IntermediateAdv. = Advanced

Women's Workout Plans

Individual Muscle Group Workout Plans
WorkoutsLevelDays Per WeekDuration [weeks]Download Link
Ab Workout AW-02Beg.28 to 12Download
(classic abs exercises program - for novices)
Ab Workout AW-03Beg.38Download
(classic abs exercises program)
Ab Workout AW-04 Beg.38Download
(classic + core exercises)
Ab Workout AW-11 Int.38Download
(with supersets)
Ab Workout AW-12 Int.38Download
(with giant supersets)
Ab Workout AW-13 Int.48Download
(with core type exercises)
Ab Workout AW-21Adv.312Download
(get hard abs workout program - intensive "to failure" program)
Ab Workout AW-22Adv.38Download
(classic + core supersets)
Ab Workout AW-23Adv.46Download
(with circuits - only do this routine if you are really advanced)
30 Minute Workout Int.36-8Download
(for those short on time - lean muscle and fat burning focus)
30 Minute Workout #02Adv.36-8Download
(alternate advanced short workout)
30 Minute Workout #03Int.36-8Download
(alternate intermediate short workout)
Best Bicep WorkoutInt.29Download
(shape and tighten your biceps nicely -weightlifting style!)
Beg. = BeginnerInt. = IntermediateAdv. = Advanced






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