100 Bodyweight Workout Cards + DW Cards

100 Bodyweight Printable Cards:

The 100 bodyweight exercise cards will allow you to exercise dynamically without the need of gym equip-
ment.

We have created 100 cards with the most common and efficient body weight exercises, ordered by level
and worked muscle area, plus a quick access to variations of each exercise.

———-

EXERCISES – BODYWEIGHT DECK CARDS LIST:

  • 1 – Lunges
  • 2 – Side Lunges
  • 3 – Airborne Lunges
  • 4 – Jump Lunges
  • 5 – Basic Donkey Kick
  • 6 – Donkey Kick
  • 7 – Box Squats
  • 8 – Squats
  • 9 – Prisoner Squats
  • 10 – Dip Squats
  • 11 – Bulgarian Split Squats
  • 12 – Pistol Squats
  • 13 – Lateral Pistol Squat
  • 14 – Curtsy Squats
  • 15 – Squat Jump
  • 16 – Squat Jack
  • 17 – Twist Jump Squats
  • 18 – Sit Wall
  • 19 – Standing Leg Raise
  • 20 – High Knees
  • 21 – Step Up Leg Raise
  • 22 – Calf Raises
  • 23 – Basic Bird Dog
  • 24 – Bird Dog Push Up Position
  • 25 – Single Leg Hip Hinge
  • 26 – Standing Bird Dog
  • 27 – Glute Bridge
  • 28 – Glute Bridge One Leg
  • 29 – Bear Crawl
  • 30 – Crab Walk
  • 31 – Crab Reach
  • 32 – Duck Walk
  • 33 – One Leg Groiners
  • 34 – Groiners
  • 35 – Bastards
  • 36 – Burpees
  • 37 – Box Jumps
  • 38 – Tuck Jumps
  • 39 – Rocket Jump
  • 40 – Jumping Jacks
  • 41 – Skater Hop
  • 42 – Lateral Jumps
  • 43 – Leg Raises
  • 44 – Flutter Kicks
  • 45 – Sit Ups
  • 46 – Crunches
  • 47 – Bicycle Crunch
  • 48 – Toe Touch Crunch
  • 49 – V Ups
  • 50 – Reverse Crunch
  • 51 – Russian Twist
  • 52 – Mountain Climbers
  • 53 – Hanging Legs Raise
  • 54 – Plank
  • 55 – Low Plank Arm Reaches
  • 56 – High Plank Jumps
  • 57 – Arms Extended Plank
  • 58 – Up Downs
  • 59 – Side Plank
  • 60 – Side Plank Variation 1
  • 61 – Side Plank Variation 2
  • 62 – Side Jackknife
  • 63 – Side Plank With Quad Stretch
  • 64 – Side Plank Rotate
  • 65 – Push Up Side Planks
  • 66 – Superman
  • 67 – Knee Push Ups
  • 68 – Incline Push Ups
  • 69 – Push Ups
  • 70 – Knuckle Push Ups
  • 71 – Reverse Grip Push Up
  • 72 – Push Ups Wide Grip
  • 73 – Push Up Shoulder Taps
  • 74 – Push Ups Narrow Grip
  • 75 – Push Ups Jacks
  • 76 – Plyo Push Ups
  • 77 – Clap Push Ups
  • 78 – Thigh Slap Push Up
  • 79 – Spider Push Ups
  • 80 – Hindu Push Ups
  • 81 – Pike Push Ups
  • 82 – Archer Push Ups
  • 83 – Side Push Up
  • 84 – One Hand Push Ups
  • 85 – Clock Push Up
  • 86 – Decline Push Ups
  • 87 – Declined Wall Push Ups
  • 88 – Wall Handstand Push Ups
  • 89 – L Shaped Handstand Wall
  • 90 – Hold Handstand Wall
  • 91 – Basic Tricep Dip
  • 92 – Dips With Leg Extension
  • 93 – Tricep Dips
  • 94 – Tricep Dip Leg Extension
  • 95 – Tricep Dips Feet Elevated
  • 96 – Tricep Extension Push Up
  • 97 – Inverted Pull Ups
  • 98 – Pull Ups
  • 99 – Chin Ups
  • 100 – Close Grip Chin Up

44 Dynamic Workout Cards:

By strategically placing these cards, you will be able to turn your static workout into a dynamic workout.

The Dynamic Workout Cards are dived in four main groups or types:

  • Flow Cards: They are used to indicate when an exercise cycle is completed (rounds, circuits or workout).
  • Recovery Cards: Increase the rest time or reduce the intensity of the next exercise or circuit.
  • Motivation Cards: We have created 10 motivational cards that can be randomly inserted into your workout deck.
  • Level Up Cards: By increasing time, repetition, intensity or varying the exercise, these cards allow you to increase progressively.
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Product Name
100 Bodyweight Workout Cards + DW Cards
100 Bodyweight Workout Cards
Personal License Price
$9.98
$4.98
Trainers License Price
$24.98
$9.98
Format
PDF/JPG
PDF/JPG
Files
240
220
Total of Cards
144
100
Zip Size
161MB
63MB
100 Bodyweight Cards
YES
YES
44 Dynamic Workout Cards
YES
--
Exercise Poster by Level
YES
--
Exercise Poster by Muscle
YES
--
4 Workout Sheets
YES
YES
Workout Plan Sheet
YES
YES

User Guide - PDF

PDF document with everything you need to know about the product and how to use it:

  • GETTING STARTED
  • 100 BODYWEIGHT CARDS SPECIFICATIONS
  • WORKOUT SHEETS
  • WORKOUT PLAN SHEET
SEE GUIDE

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Personal or Trainers License

You can choose either personal or trainers license:

  • Personal License - Only for personal use. You can print it as many times as you need for your own use.
  • Trainers License - This license allows you to directly distribute or share copies of printable product files. Whether it's free or by charging a fee, you can distribute the files to your customers as part of your personal training services.
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100 Bodyweight Cards

  • Cards Exercises Work Assembly (Letter and tabloid sizes) - PDF Files.
  • Cards Instructions Turn Assembly (Letter and tabloid sizes) - PDF Files.
  • Cards Individual Files - JPG Files.

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4 Different Workout Sheets

You can create your workout by choosing one of the four different workout sheets:

  • ROUNDS SHEET: Set a certain number of exercises and repeat the cycle the desired number of times.
  • CIRCUIT SHEET: Create several groups of exercises, then establish how many times you will repeat each circuit.
  • TABATA SHEET: A high intensity interval workout of short duration.
  • HIIT SHEET: Do each exercise for longer periods of time.

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Workout Plan Sheets

With this sheet you will be able to create a monthly Workout Plan:

  • Add your general info.
  • Add your daily workouts.
  • Complete the statistics fields to compare results once you finish the program.

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44 Dynamic Workout Cards

By strategically placing these cards, you will be able to turn your static workout into a dynamic workout. The Dynamic Workout Cards are dived in four main groups or types:

  • FLOW CARDS
  • RECOVERY CARDS
  • MOTIVATION CARDS
  • LEVEL UP CARDS

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2 Posters - By Level and Muscle Area

  • Take a look at your exercises quickly and in an organized way.
  • Two posters sorted by level and by muscle area.
  • Tabloit size (11″ x 17″) and letter 2x size (2 parts). easy assembly.
  • Letter 4x (22″ x 32″) (4 parts) easy assembly.

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1 Zip File - 161MB

You will get a 161MB Zip File with 240 individual files:

  • The user guide.
  • License.
  • Assembly PDF files with crop marks.
  • Posters assembly PDF files.
  • JPG individual card files and more.

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