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Select the type of fitness program you are interested in from the list below. These are PDF files suitable to print out, and require an Adobe Acrobat Reader (click here to download) to view.

Cardio Machine Programs

Program 1: Introduction to Cardiovascular Training

Program 2: Increasing Aerobic Fitness

Program 3: Fat Burning

Program 4: Advanced Cardio Training

Exercise Charts

Chart 1. Bench, Dumbbell and Barbell Exercise Chart (397KB)

Chart 2. Fitness Ball and Dumbbell Exercise Chart (395KB)

Chart 3. Fitness Ball Chart (4.1MB)

Chart 4. Bench & Dumbbell Exercise Chart (390KB)

Combined Cardio and Fitness Ball Workouts

Program 1: Introduction

Program 2: Intermediate

Program 3: Advanced

Cardio & Resistance Kick Start Programs