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Printable Exercises: SparkDiet Resource Center

Since most people can’t exercise in front of their computers, we created this tool so you can select strength exercises, print illustrations and instructions, and take them with you. Just click the box next to each exercise you want to print, and then click the Print Selected Exercises button at the bottom of the page.

Beginner

	Modified Pushups View
	One-Arm Dumbbell Rows View
	One-Arm Dumbbell Rows with Ball View
	Pushups on Ball at Hips View
	Low Mount Reverse Flys with Band View
	Dumbbell Reverse Flys Seated on Ball View
	Seated Dumbbell Rows View
	Dumbbell Shrugs View
	Pushups View
	Alternating Dumbbell Biceps Curls View
	Dumbbell Triceps Kick Backs View
	Dumbbell Chest Press View
	Bench Press with Barbell View
	Seated Dumbbell Shoulder Press View
	Dumbbell Lateral Raises View
	Wall Pushups View
	Boxer View
	Triceps Dips with Bent Knees View
	Isometric Biceps Hold with Towel View
	Isometric Shoulder Hold with Towel View
	Dumbbell Flys View
	Seated Dumbbell Concentration Curls View
	Dumbbell Wrist Curls View
	Seated Dumbbell Triceps Extensions View
	Lying Dumbbell Triceps Extensions View
	Biceps Curls with Band View
	Chest Press with Band View
	Low Mount Seated Rows with Band View
	Upright Dumbbell Rows View
	Dumbbell Pullovers View
	Dumbbell Hammer Curls View
	Lying Triceps Lifts View
	Seated Lat Pulldown Machine View
	Seated Chest Press Machine View
	Seated Row Machine View
	Preacher Curl Machine View
	Seated Pec Deck Machine View
	Seated Overhead Press Machine View
	Biceps Curls with Band View
	Triceps Rows with Band View
	Triceps Lifts with Band View
	Single Arm Lateral Raises with Band View
	Single Arm Front Raises with Band View
	Assisted Triceps Dip Machine View
	Assisted Pull-up Machine View
	Seated Triceps Extension Machine View
	Modified Staggered Pushups on Balance Board View
	Standing Overhead Triceps Extension with Medicine Ball View
	Modified Pushups on Foam Roller View
	Two-Arm Biceps Curls with Mini Stepper View
	Alternating Biceps Curls with Mini Stepper View
	Lateral Shoulder Raises with Mini Stepper View
	Front Shoulder Raises with Mini Stepper View

Advanced

	Dumbbell Chest Press on Ball View
	Lying Row & Rotation on Ball View
	Dumbbell Shoulder Press on Ball View
	Barbell Triceps Extensions on Ball View
	Chest Flys on Ball View
	Dumbbell Triceps Extensions on Ball View
	Wall Sit with Dumbbell Biceps Curls View
	Wall Sit with Lateral Dumbbell Raises View
	Close-Arm Wall Pushups View
	Triceps Dips with Straight Legs View
	Incline Pushups View
	Decline Pushups View
	Two-Part Pushups View
	One-Arm Side Pushups View
	Reverse Plank View
	Pushups on Ball at Legs View
	Dumbbell Chest Flys on Ball View
	Dumbbell Reverse Flys Lying on Ball View
	Standing Single Arm Biceps Curl on Cable Cross Machine View
	Standing Overhead Triceps Pull on Cable Cross Machine View
	Standing Upright Row on Cable Cross Machine View
	Straight-Arm Lat Pulldown on Cable Cross Machine View
	Standing Chest Flys on Cable Cross Machine View
	Seated Cable Cross Rows with Stability Ball View
	Internal Shoulder Rotation on Cable Cross Machine View
	External Shoulder Rotation on Cable Cross Machine View
	Reverse Flys with Band View
	Bent Over Rows with Band View
	Biceps Curls on Cable Cross Machine View
	Reverse Grip Triceps Pulldown on Cable Cross Machine View
	Traditional Lat Pulldown Machine View
	Leaning Pull-ups on Smith Machine View
	Balance Board Pushups View
	Staggered Pushups on Balance Board View
	Staggered Pushups on Medicine Ball View
	Triceps Dips on Medicine Ball View
	Lying Chest Toss with Medicine Ball View
	Partner Chest Toss with Medicine Ball View
	Partner Triceps Toss with Medicine Ball View
	Pushups on Foam Roller View

Upper Body Stretches

	Standing Chest Stretch View
	Standing Shoulder Stretch View
	Standing Triceps Stretch View
	Neck Stretch View
	Torso Stretch View
	Standing Wrist/Biceps Stretch View
	Standing Wrist/Forearm Stretch View
	Triangle Pose View
	Seated Cross-Legged Forward Bend View
	Side Mermaid Stretch View
	Lying Abs stretch View
	Child�s pose View
	Upward dog View
	Cat Stretch View
	Myofascial Upper Back Release View
	Myofascial Calf Release View
	Myofascial Lower Back Release View
	Myofascial Neck Release View
	Single-Leg Calf Stretch with Wall View

Lower Body Stretches

	Seated Butterfly Stretch View
	Standing Advanced Forward Bend View
	Standing Quad Stretch View
	Gluteal and Outer Thigh Stretch View
	Standing Modified Hamstring Stretch View
	Standing Advanced Hamstring Stretch View
	Standing Modified Forward Bend View
	Wide-Leg Modified Hamstring Stretch View
	Wide-Leg Advanced Hamstring Stretch View
	Inner Thigh Squat Stretch View
	Wide-Leg Modified Forward Bend View
	Wide-Leg Advanced Forward Bend View
	Torso Twist Stretch View
	Seated Hip & Glute Stretch View
	Seated Forward Bend View
	Lying Single Knee Hug View
	Lying Hip & Glute Stretch View
	Lying Hamstring Stretch View
	Seated Side Hurdler Stretch View
	Seated Modified Hurdler Stretch View
	Seated Advanced Hurdler Stretch View
	Lying Double Knee Hug View
	Lying Hip & Glute Hug View
	Camel Stretch View
	Myofascial IT Band Release View
	Myofascial Hamstring Release View
	Myofascial Gluteal Release View
	Myofascial Calf Release View
	Myofascial Neck Release View

	Lying Abduction with Band View
	Low Mount Adduction with Band View
	Squats View
	Forward Lunges View
	Lateral Lunges View
	Modified Lunges View
	Step-Ups View
	Wall Squats with Ball View
	Wall Squats View
	Calf Raises with Wall View
	Lying Single-Leg Raises View
	Skater Squats View
	Calf Rocking with Chair View
	Standing Abduction View
	Standing Adduction View
	Calf Raises with Chair View
	Seated Leg Extensions View
	Single Leg Squats with Chair View
	Lying Abduction View
	Lying Adduction View
	Lying Leg Curls View
	Bridges View
	Dumbbell Squats View
	Wide Leg Squats with Dumbbell View
	Calf Rocking with Dumbbells View
	Low Mount Leg Curls with Band View
	Low Mount Abduction with Band View
	Seated Leg Extensions with Band View
	Lying Hamstring Curls with Ball View
	Squats on Leg Press Machine View
	Heel Raises on Leg Press Machine View
	Seated Leg Extension Machine View
	Seated Leg Curl Machine View
	Modified Squats with Band View
	Seated Hip Abduction Machine View
	Seated Hip Adduction Machine View
	Lying Leg Press on Sled Machine View
	Staggered Squat on Balance Board View
	Stationary Lunges on Balance Board View
	Bridges on Balance Board View
	Wall Sit with Medicine Ball Squeeze View
	Bridges on Foam Roller View

Advanced

	Lying 45-Degree Abduction with Band View
	Single Leg Squat & Bend View
	Dead Lifts with Dumbbells View
	Squats with Medicine Ball View
	Single Leg Calf Raises on Step View
	Hamstring Flexion with Ball View
	Lateral Lunges with Overhead Dumbbell Press View
	Lunge & Twist with Medicine Ball View
	Forward Lunge with Dumbbell Press View
	Single Leg Dumbbell Squats with Ball View
	Single Leg Squats with Ball View
	Single Leg Lateral Squat with Ball View
	Dumbbell Squat with Calf Raise and Overhead Press View
	Single Leg Hamstring Flexion with Ball View
	Wide Leg Wall Sit with Calf Raises View
	Runner's Lunges View
	Walking Lunges View
	Single Leg Squats with Toe Touch View
	Calf Raises on Step View
	Lunges with Step View
	Genie Sit View
	Lying Double Leg Raises View
	Single Leg Bridge-Ups View
	Forward Lunges with Dumbbells View
	Bridges on Ball View
	Single Leg Calf Raises at Wall View
	Wall Squats with Dumbbells & Ball View
	Single Leg Squats on Leg Press Machine View
	Standing Hip Extension on Cable Cross Machine View
	Standing Hip Abduction on Cable Cross Machine View
	Standing Leg Curls on Cable Cross Machine View
	Lunges with Cable Cross Machine View
	Squats with Band View
	Standing Hip Abduction with Band View
	Single Leg Hip Flexion with Band View
	Single Leg Hamstring Curls with Band View
	Leg Extensions with Band View
	Standing Hip Adduction with Band View
	Standing Hip Flexion on Cable Cross Machine View
	Standing Hip Adduction on Cable Cross Machine View
	Squats with Barbell View
	Stationary Lunges with Barbell View
	Squats on Balance Board View
	Single Leg Squat on Balance Board View
	Forward Lunges onto Balance Board View
	Single Leg Bridges on Board View
	Staggered Squat on Balance Board with Single Leg Abduction View
	Bridges on Medicine Ball View
	Squat with front shoulder raises View
	Wall Squats with Medicine and Stability Balls View
	Lying Double Leg Raises with Medicine Ball View
	Single-Leg Bridges on Foam Roller (Knee Bent) View
	Single-Leg Bridges on Foam Roller (Straight Leg) View
	Single-Leg Bridge Hold on Foam Roller with Toe Taps View
	Single-Leg Bridge Hold on Foam Roller with Leg Lowers View

Beginner

	Crunches View
	Crunches with Ball View
	Crunches with Twist View
	Modified Pendulum with Medicine Ball View
	Swimming View
	Modified Plank View
	Reverse Crunch View
	Seated Twist with Medicine Ball View
	Dumbbell Side Bends View
	Dolphin Pose View
	Hip Flexor View
	Standing Side Bend with Towel View
	Bridge-Ups View
	Banana View
	Modified Side Plank View
	Back Extension View
	Low Mount Hip Flexor with Band View
	Side Plank on Ball View
	Superman View
	Seated Back Extension Machine View
	Abdominal Crunch Machine View
	Knee Raises on Captain’s Chair View
	Plank with Ab Wheel View
	Straight-Arm Plank on Balance Board View
	Straight-Arm Side Plank on Balance Board View
	Modified Seated Balance on Board View
	Abdominal Crunches on Balance Board View
	Two-Leg Standing Balance on Board View
	Single Leg Standing Balance on Board View
	Single Leg Standing Balance with Isometric Knee Lift View
	Single Leg Standing Balance with Isometric Leg Abduction View
	Seated Torso Twists with Medicine Ball View
	Seated Torso Twists with Arms Extended View
	Medicine Ball Crunches View
	Classic Wood Chop with Medicine Ball View
	Twisting Medicine Ball Pass with Partner View
	Partner Seated Torso Twist with Medicine Ball View
	Straight-Arm Plank on Foam Roller View
	Kneeling Roll-ins with Foam Roller View
	Back Extensions (Swan) on Foam Roller View

Advanced

	Bicycle Crunches View
	Elbow to Knee Crunch View
	Jackknife with Ball View
	Kneeling Rollout with Ball View
	Leg Lifts with Ball View
	Back Extension with Ball View
	Balancing Seated Twist with Medicine Ball View
	Wheelbarrow Walk with Ball View
	Hip Flexor & Extension View
	Airplane Pose View
	T Stand View
	Seated Knee Lifts with Chair View
	Plank View
	Lying Straight Leg Raises View
	Pendulum View
	Side Plank View
	Dumbbell Crunches View
	Low Mount Crunches with Band View
	Low Mount Reverse Crunches with Band View
	Low Mount Double Crunches with Band View
	Reverse Crunch with Ball View
	Clamshell Crunch with Ball View
	Slow Swimming on Ball View
	Pendulum with Ball View
	Leg Raises on Captain’s Chair View
	Back Extensions on Roman Chair View
	Abs Roll Out with Wheel View
	Oblique Roll Out with Wheel View
	Modified Plank on Balance Board View
	Modified Side Plank on Balance Board View
	Seated Lean Backs on Balance Board View
	Seated Balance on Board View
	Single Leg Standing Balance with Isometric Leg Lift View
	Single Leg Standing Balance with Abduction View
	Single Leg Standing Balance with Hip Flexion View
	Balancing Seated Torso Twists with Medicine Ball View
	Balancing Seated Torso Twists with Arms Extended View
	Lying Straight-Leg Raises with Medicine Ball View
	Pendulum with Medicine Ball View
	Reverse Crunch with Medicine Ball View
	Double Crunches with Medicine Ball View
	Advanced Wood Chop with Medicine Ball View
	Standing Russian Twist View
	Partner Sit-Ups with Medicine Ball Toss View
	Elbow Plank on Foam Roller View
	Jackknife with Foam Roller View