• Pick an area of the body that you would like to focus on by clicking one of the buttons.
  • Click once on any of the excersizes to activate and review in the center, or just drag it directly into the "your workout" area all the way on the right side. You might notice that some routines are unavailable, this is because they conflict with the one that you have activated.
  • After you click on any of the excersize choices on the left, this area will become active. You can read about the routine and how many reps you will do. If you decide you like this excersize you can then drag it over to one of the boxes on the right.
  • Once the routine is dragged into one of the boxes pictured below you can continue untill you have all 6 routines picked out. If there is one that you later decide to replace or eliminiate, just click the delete [x] box on the bottom left. Then you can click print down below your workout and take it to the gym.
  • If you feel as if you've gotten off to a bad start in constructing the perfect work out, just hit the start over button to clear tool.
  • Confused? just hit the instructions button at any point and this window will reappear without messing up your progress.
  • Here's the print button

  •  

  • img/CoreReverseBicycleA.jpg
    Reverse Bicycle
    Get in a plank position with hands directly beneath you shoulders. Pull your left knee in toward your chest without lifting your butt. Extend your leg back. Without letting your foot touch the floor, bring the knee back in. That's one rep. Do 10. Alternate sides until you've done 2 sets of 10 reps on each side.
    img/CoreReverseBicycleB.jpg
  • img/CoreBallPassA.jpg
    Ball Pass
    Grab a medicine ball and sit on the floor with knees bent. Lean back 45 degrees. With the ball in your left hand, extend your arms, palms up, straight out from your shoulders so your body forms a "T." Bring your hands together in the center, and pass the pall to your right hand. Extend your arms. That's one rep. Do 2 sets of 10 reps on each side.
    img/CoreBallPassB.jpg
  • img/CoreLowtoHighChopA.jpg
    Low to High Chop
    Secure an exercise band at knee height and stand with feet shoulder width apart. Holding the band with both hands and keeping arms straight, twist your torso to the right and raise the weight up and to the right until it's in line with your right ear. Brace your abs and rotate your torso to the left as you lower the band to the outside of your left knee. That's one rep. Do 2 sets of 10 reps on each side.
    img/CoreLowtoHighChopB.jpg
  • img/CoreTheCrescentA.jpg
    The Crescent
    Secure an exercise band at chest-height and hold it taut with both hands. Position your body so you're at a 90-degree angle from the band, feet shoulder-width apart. With arms straight, simultaneously pull the band across your body and rotate your torso to the left. Go as far as you can without moving your feet. Return to start. That's one rep. Do 2 sets of 10 reps on each side.
    img/CoreTheCrescentB.jpg
  • img/CorePlankonaBall.jpg
    Plank on Ball
    Grab a stability ball, and get in a plank position, with palms shoulder-width on the ball, directly beneath your shoulders, so your body forms a straight diagonal line. Hold for 10 seconds. Repeat.
    img/CorePlankonaBall.jpg
  • img/CoreSuperwoman.jpg
    Superwoman
    Lie facedown on the floor with your arms stretched out in front of you. Lift your chest, arms and legs off the floor and hold for 10 seconds. Do 10 reps on each side.
    img/CoreSuperwoman.jpg
  • img/CoreSideLyingPlankA.jpg
    Side-lying Plank
    Lie on your right side with your left leg on top of your right leg and your right elbow in line with your right shoulder. Place left hand on your hip. Slowly lift your hips and torso so that you're balanced on your elbow and feet. Raise your left leg. Hold for 30 to 90 seconds. Repeat on the opposite side. To make it easier, don't raise your leg. For beginners, don't raise your knees.
    img/CoreSideLyingPlankB.jpg
  • img/CoreDeadBug.jpg
    Dead Bug
    Lie on your back, and lift your legs so they're straight above your hips. Bend knees 90 degrees, and extend your arms so they're straight out from your shoulders. Brace your abs and slowly extend one leg out to a 45-degree angle while simultaneously allowing the same arm to follow it. At the same time, pull the other leg in towards your chest while that arm stretches back over your head. Be sure to keep your spine perfectly still. Continue for 30 to 90 seconds.
    img/CoreDeadBug.jpg
  • img/CoreLateralLiftA.jpg
    Lateral Lift
    Grab a medicine ball, place it between your ankles, and lie on your right side with your legs straight. With palms flat on the floor in front of you for support, slowly lift your legs a few inches, then slowly lower them. Do 2 sets of 8 to 12 reps on each side.
    img/CoreLateralLiftB.jpg
  • img/CoreSideLegDropsA.jpg
    Side Leg Drops
    Grab a medicine ball and lie on your back. Lift legs and bend knees 90 degrees, and place the ball between your knees. Lower your legs to the right, keeping shoulders pressed to the floor. Come back to center, then lower legs to the left. That's one rep. Do 2 sets of 8 to 12 reps.
    img/CoreSideLegDropsB.jpg
  • img/CoreWallPassA.jpg
    Wall Pass
    Grab a medicine ball and stand with your left side facing a wall, about two feet from it. Keeping your arms straight, swing the ball from the right side of your body to the left, allowing your right leg to pivot. At the last minute, toss the ball against the wall. Retrieve the ball and do it again. Do as many times as possible in 30 to 90 seconds. Repeat facing the opposite direction.
    img/CoreWallPassB.jpg
  • img/CoreWallCrunchesA.jpg
    Wall Crunches
    Grab a medicine ball and lie on your back with knees bent and toes up against a wall. Crunch up slowly until you've almost reached a fully upright, seated position. Throw the ball into the wall and catch it. Return to the starting position. Continue for 30 to 90 seconds.
    img/CoreWallCrunchesB.jpg
  • img/CoreLadderA.jpg
    The Ladder
    Grab four small towels and get in pushup position, with towels under your hands and feet. Slide your left leg up toward your chest while extending your left arm forward. Quickly return to your start position and repeat on opposite side, as if climbing a ladder. Do 3 sets of 10 reps on each side.
    img/CoreLadderB.jpg
  • img/CoreBigHumpA.jpg
    Big Hump
    Grab three towels and place one under your feet and one under each hand. Assume pushup position and slide your feet toward you hands, so your butt rises toward the ceiling. Stop when you're in a pike position. Do 2 sets of 10 to 15 reps.
    img/CoreBigHumpB.jpg
  • img/corecharliesAngelA.jpg
    Charlie's Angel on the Ball
    Lie with your shoulders on a stability ball and feet flat on the floor hip-width apart, knees bent 90 degrees. Clasp your hands and extend them directly above your chest, like you're Farrah holding a fake gun. Without moving your hips, slowly rotate your torso and arms to the right until your weight is on your right shoulder and your right arm is perpendicular to the ball. Return to start and repeat to the left. That's 1 rep. Alternate sides for 2 sets of 10 to 15 reps in each direction.
    img/corecharliesangelB.jpg
  • img/CoreReverseCrunchA.jpg
    Reverse Crunch
    Grab a medicine ball. Sit on the floor with knees bent and feet flat on the floor. Place the ball on the floor behind you, about an inch from your butt. Lean back slightly so your lower back is resting comfortably against the ball. Place your hands under your chin and slowly lower your upper body toward the floor. Go as far as you can without dropping your head below your shoulders. Slowly rise back to starting position. Do 2 sets of 10 to 15 reps.
    img/CoreReverseCrunchB.jpg
  • img/CoreOneLeggedCrunchMedicinA.jpg
    1-Leg Crunch with Medicine Ball
    Grab a medicine ball and lie faceup on a mat. Extend your arms and legs so your body is in a straight line. Slide your left leg until it makes a 45-degree angle and lift your right leg a few inches off the floor. With your left leg planted, do a crunch, keeping your arms and right leg straight. Lower to start position, without letting your right leg touch the ground and repeat. Do 2 sets of 12 to 15 reps on each side.
    img/CoreOneLeggedCrunchMedicinA.jpg
  • img/CoreBandCrunchA.jpg
    Band Crunch
    Grab an exercise band and on your back. Holding one end of the band in each hand, wrap the back around the bottom of your feet. Keeping your arms and legs straight, lift you're head and legs and "crunch" until your body forms a "V." Next, lower feet until they are about two feet off the floor. That's one rep. Do 2 sets of 10 to 15 reps.
    img/CoreBandCrunchB.jpg
  • img/CoreHipThrustLegCurlA.jpg
    Hip Thrust Leg Curl
    Grab a towel. Lie on your back with legs straight and heels hip-width apart on the towel, arms at your sides with palms flat on the floor. Simultaneously, raise your hips and slide your feet toward your butt. Slide legs back out without letting butt touch the floor. That's one rep. Continue sliding feet in and out, without lowering your butt. Do 2 sets of 10 to 15 reps.
    img/CoreHipThrustLegCurlB.jpg

  •  

  • img/upperbenchpresswithcrunchA.jpg
    Bench Press Crunch
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    img/upperbenchpresswithcrunchB.jpg
  • img/UpperSplitStanceAlternateB.jpg
    Split Stance Alternate Rows
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    img/UpperSplitStanceAlternateB.jpg
  • img/UpperShoulderPressRotationA.jpg
    Shoulder Press Rotation
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    img/UpperShoulderPressRotationB.jpg
  • img/UpperBandPulldownA.jpg
    Band Pull-Down
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    img/UpperBandPulldownB.jpg
  • img/upperpushuptoonelegliftA.jpg
    Pushup to One-Leg Lift
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    img/upperpushuptoonelegliftB.jpg
  • img/UpperProneStraigthArmLiftsA.jpg
    Prone Straight Arm Lifts
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    img/UpperProneStraightArmLiftsB.jpg
  • img/UpperStabilityBallChestPres.jpg
    Stability Ball Chest Press
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    img/UpperStabilityBallChestB.jpg
  • img/UpperOneLegDoubleRowsA.jpg
    One-Leg Rows
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    img/UpperOneLegDoubleRowsB.jpg
  • img/UpperPowerPunch.jpg
    Power Punch
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    img/UpperPowerPunch.jpg
  • img/UpperTricepsTossA.jpg
    Triceps Toss
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    img/UpperTricepsTossB.jpg
  • img/UpperChestFlyA.jpg
    Chest Fly
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    img/UpperChestFlyB.jpg
  • img/UpperSupinePullupA.jpg
    Supine Pullup
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    img/UpperSupinePullupB.jpg
  • img/UpperMarchingBandShoulderPr.jpg
    Marching Band Shoulder Press
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    img/UpperMarchingBandShoulderB.jpg
  • img/Upper180BicepsCurlA.jpg
    180 Biceps Curl
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    img/Upper180BicepsCurlB.jpg
  • img/UpperBackRowA.jpg
    Back Row
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    img/UpperBackRowB.jpg
  • img/UpperTricepsExtensionA.jpg
    Triceps Extension
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    img/UpperTricepsExtensionB.jpg
  • img/UpperAlternateBandPressA.jpg
    Alternate Band Press
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    img/UpperAlternateBandPressB.jpg

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  • img/Lower-Body-Cross-Over-LungA.jpg
    Crossover Lunge
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    img/LowerCrossOverLungeB.jpg
  • img/LowerPassThroughSquatA.jpg
    Pass Though Squat
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    img/LowerPassThroughSquatB.jpg
  • img/LowerBodyReacherA.jpg
    Reacher
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    img/LowerReacherB.jpg
  • img/LowerSquatSideStepA.jpg
    Squat Side-Step
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    img/LowerSquatSideStepB.jpg
  • img/LowerMarchinPlaceLungeA.jpg
    March in Place Lunge
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    img/LowerMarchinPlaceLungeB.jpg
  • img/LowerStepupwithCurlA.jpg
    Stepup with Curl
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    img/lowerstepupwithcurlB.jpg
  • img/LowerRotatingWalkingLungesA.jpg
    Rotating Walking Lunges
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    img/LowerRotatingWalkingLungesB.jpg
  • img/LowerDoubleLegBridgeA.jpg
    Double Leg Bridge
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    img/LowerDoubleLegBridgeB.jpg
  • img/LowerOneLegSquatsA.jpg
    Weighted One-leg Squats
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    img/LowerOneLegSquatsB.jpg
  • img/LowerDeepStepUpsA.jpg
    Deep Step-ups
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    img/Lower-Body-Deep-Step-Ups-B.jpg
  • img/LowerPowerSquatsA.jpg
    Power Squats
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    img/LowerPowerSquatsB.jpg
  • img/LowerFloorSlamsA.jpg
    Floor Slams
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    img/LowerFloorSlamsB.jpg
  • img/lowerreachsquatA.jpg
    Reach Squat
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    img/lowerreachsquatB.jpg
  • img/LowerBodyInvertedLegPressA.jpg
    Inverted Leg Press
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    img/LowerInvertedLegPressB.jpg
  • img/LowerLateralGlutesA.jpg
    Lateral Glutes
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    img/LowerLateralGlutesB.jpg
  • img/LowerProneAbductA.jpg
    Prone Abduct/Adduct
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    img/LowerProneAbductB.jpg

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  • img/upperpushuptoonelegliftA.jpg
    Pushup to One-Leg Lift
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    img/upperpushuptoonelegliftB.jpg
  • img/corecharliesAngelA.jpg
    Charlie's Angel
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    img/lower-body-charlies-angel-B.jpg
  • img/LowerStepupwithCurlA.jpg
    Stepup with Curl
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    img/lowerstepupwithcurlB.jpg
  • img/CoreLateralLiftA.jpg
    Lateral Lift
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    img/CoreLateralLiftB.jpg
  • img/lowerreachsquatA.jpg
    Reach Squat
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    img/lowerreachsquatB.jpg
  • img/upperbenchpresswithcrunchA.jpg
    Bench Press Crunch
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    img/upperbenchpresswithcrunchB.jpg
  • img/CoreBallPassA.jpg
    Ball Pass
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    img/CoreBallPassB.jpg
  • img/UpperSupinePullupA.jpg
    Supine Pullup
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    img/UpperSupinePullupB.jpg
  • img/UpperTricepsTossA.jpg
    Triceps Toss
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    img/UpperTricepsTossB.jpg
  • img/UpperShoulderPressRotationA.jpg
    Shoulder Press Rotation
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    img/UpperShoulderPressRotationB.jpg
  • img/CoreWallCrunchesA.jpg
    Wall Crunches
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    img/CoreWallCrunchesB.jpg
  • img/LowerPassThroughSquatA.jpg
    Pass Though Squat
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    img/LowerPassThroughSquatB.jpg
  • img/LowerFloorSlamsA.jpg
    Floor Slams
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    img/LowerFloorSlamsB.jpg
  • img/LowerDoubleLegBridgeA.jpg
    Double Leg Bridge
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    img/LowerDoubleLegBridgeB.jpg
  • img/Upper180BicepsCurlA.jpg
    180 Biceps Curl
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    img/Upper180BicepsCurlB.jpg
  • img/UpperBackRowA.jpg
    Back Row
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    img/UpperBackRowB.jpg
  • img/CoreReverseBicycleA.jpg
    Reverse Bicycle
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    img/CoreReverseBicycleB.jpg
  • img/CoreLadderA.jpg
    The Ladder
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    img/CoreLadderB.jpg
  • img/UpperChestFlyA.jpg
    Chest Fly
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    img/UpperChestFlyB.jpg
  • img/UpperProneStraigthArmLiftsA.jpg
    Prone Straight Arm Lifts
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    img/UpperProneStraightArmLiftsB.jpg