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Bodyweight workout

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the 5 - day workout plan to get fast and shredded with this free printable

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Infographic explaining how to become more athletic with key training methods: leg training, core strengthening, HIIT, resistance training, plyometric training, and combat sports. Includes tips to train 4–6 days weekly and improve balance and flexibility using 3D muscle model illustration.

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the 4 week program is available for all ages to learn how to use it and get fit

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the toned body 30 - day challenge is shown in green and white with an image of

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Infographic showing multiple home chest exercises including burpees, decline push-ups, diamond push-ups, modified push-ups, wide push-ups, weighted bench dips, Hindu push-ups, inchworm, static push-up hold, and mountain climbers with highlighted chest muscle activation and training tips.

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Shoulders workout infographic showing lateral raises, shoulder press, Arnold press, front raises, upright rows, dumbbell shrugs, machine shoulder press, and reverse flies with green muscle highlights and movement arrows.

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Fitness infographic titled “Build Your Legs – Quads vs Hamstrings” showing front and back leg muscle anatomy and exercises for quads and hamstrings including squats, lunges, step-ups, leg extensions, good mornings, cable pull-throughs, deadlifts, and leg curls with green highlighted muscle activation.

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Infographic titled “Defined Triceps Workout” showing tricep anatomy (long head, lateral head, medial head) and exercises such as overhead tricep extension, decline tricep extension, lying tricep extension, incline tricep extension, incline skull crusher, and seated barbell tricep extension with green-highlighted muscle activation.

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Infographic titled “Triceps Anatomy Workout” showing various tricep exercises such as dumbbell bench press, barbell tricep bench press, lying tricep extension, overhead dumbbell extension, dumbbell kickback, preacher tricep extension, cable pushdown, cable overhead extension, weighted bench dip, dumbbell fly with tricep activation, seated kickback, and rope pushdown, with green-highlighted tricep muscles.

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the muscle building 30 - day challenge is shown in green and has an image of a man

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Infographic titled Big Biceps showing exercises that target the short head, long head, and brachialis: preacher curl, spider curl, wide-grip barbell curl, incline curl, concentration curl, hammer curl, and narrow-grip barbell curl, with green highlights on biceps muscles.

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Infographic titled Massive Arms Workout showing biceps exercises including incline dumbbell curl, hammer curl, barbell curl, chin ups, and triceps exercises including overhead dumbbell extensions, rope pushdowns, dips, and dumbbell chest press, with green highlighted muscle activation.

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Infographic showing chest-building push-up variations including incline push-ups, standard push-ups, pike push-ups, tap push-ups, narrow push-ups, and decline push-ups with highlighted chest muscle anatomy and training tips.

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Fitness infographic titled “Wednesday – Legs & Shoulders” showing a workout plan with leg exercises like goblet squats, dumbbell deadlifts, Bulgarian split squats, and frog jumps, plus shoulder exercises including dumbbell overhead press, reverse flyes, upright rows, and lateral raises, with green highlighted muscle activation.

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Infographic titled “Beginner Biceps Workout” showing exercises including single-arm tricep extension, cross-body hammer curl, seated dumbbell extension, standing barbell overhead press, seated Arnold press, and dumbbell concentration curl with green-highlighted arm muscles.

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