SHIPPING INCLUDED Solotrainer introduces these pocket-size workout cards. They can be used in the gym, home, office or while on vacation and cover resistance exercises, stretches and cardio. They help individuals of all fitness levels obtain the maximum benefits from their workouts. Using these cards is like having a personal trainer for a fraction of the cost of a single personal training session! Cards are made of durable 100% plastic (water & sweat-resistant) rather than inexpensive paper Large color photos clearly demonstrate proper exercise form Detailed instructions are easy-to-read without any fluff Anatomical diagrams highlight the muscles emphasized during each exercise Instructions on proper breathing make your workout more effective Sections for trainers' tips and common mistakes offer valuable practical pointers Helpful icons quickly identify any weights or equipment needed for each exercise Color-coded & numbered tabs designate each muscle group for quick reference Custom program forms allow you or your trainer to map out and track workouts Instruction booklet explains entire system in simple steps Travel 'fanny' pak and detachable rings make it easy to take all or some cards-carry only what you need (Fanny pak optional--Rings included) Separate programs for both Men and Women-- beginners, intermediate and advanced Individuals can choose from four preprogrammed routines developed by our experts-- General fitness, Bodybuilding, Power sports or Long distance training. Exercise routines incorporate free weights, machines, stretches and cardio