FITNESS JOURNAL

ALPHA CYCLE
Day 1

Week 1

Today is Day 1 of the new you. Make every second count.

Todays Workout: __________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

REMINDER: Take your before photo and enter your stats on the measurement chart located in the Quick-Start Guide or on p. 12 of this journal.

Day 2

Its 25 minutes to change your life, so just push through.

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 3

Notes: __________________________________________________________

BARELY MADE IT

NAILED IT

BARELY MADE IT

It aint easy, but its worth it.

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 5

NAILED IT

Today is about progress, not perfection.

Todays Workout: __________________________________________________

Day 4

NAILED IT

BARELY MADE IT

First Double Day! Do your best and dont quit!

Todays Workouts: _________________________________________________

Notes: __________________________________________________________

Week 1
Weight

Waist

Chest

Arm

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

STATURDAY
Thigh

ALPHA CYCLE
Day 1

Week 2

Weekend is over, now its T-time. Lets get into it.

Todays Workout: __________________________________________________

Notes: __________________________________________________________
Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

What happens if you dont Push Play? Nothing. So lets Get It Done!

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 5

BARELY MADE IT

Dont let yourself make an excuse. Just Push Play.

Todays Workout: __________________________________________________

Day 4

NAILED IT

Make every minute count.

Todays Workout: __________________________________________________

Day 3

NAILED IT

BARELY MADE IT

Double Day ROUND 2. How many breaks will you take this time?

Todays Workouts: _________________________________________________

Notes: __________________________________________________________

Week 2
Weight

Waist

Chest

Arm

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

STATURDAY
Thigh

ALPHA CYCLE
Day 1

Week 3

You ready to NAIL this workout?

Todays Workout: __________________________________________________

Notes: __________________________________________________________
Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

Still think you cant get a workout in 25 minutes?

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 5

BARELY MADE IT

Just remember, dont rest, just modify.

Todays Workout: __________________________________________________

Day 4

NAILED IT

Today is the day for no rest. 25 minutes start to finish.

Todays Workout: __________________________________________________

Day 3

NAILED IT

BARELY MADE IT

Double Day means double the results. Lets get into it!

Todays Workouts: _________________________________________________

Notes: __________________________________________________________

Week 3
Weight

Waist

Chest

Arm

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

STATURDAY
Thigh

ALPHA CYCLE
Day 1

Week 4

Its only 25 minutes of your life. Get It Done!

Todays Workout: __________________________________________________

Notes: __________________________________________________________
Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

Its 25 minutes of work. HARD WORK.

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 5

BARELY MADE IT

Today, I want you to give me everything you got.

Todays Workout: __________________________________________________

Day 4

NAILED IT

3,2,1your Focus begins NOW!

Todays Workout: __________________________________________________

Day 3

NAILED IT

BARELY MADE IT

Double Day. Thats right. You ready for it?

Todays Workouts: _________________________________________________

Notes: __________________________________________________________

Week 4
Weight

Waist

Chest

Arm

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

STATURDAY
Thigh

ALPHA CYCLE
Day 1

Week 5

5 days till BETA. Its time to focus and Get It Done.

Todays Workout: __________________________________________________

Notes: __________________________________________________________
Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

2 days. Lets do this!

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 5

BARELY MADE IT

3 more days! You sure youre ready?

Todays Workout: __________________________________________________

Day 4

NAILED IT

4 days to go. Can you handle it?

Todays Workout: __________________________________________________

Day 3

NAILED IT

BARELY MADE IT

Last ALPHA Double Day! You better give it 110%.

Todays Workouts: _________________________________________________

Notes: __________________________________________________________

Week 5
Weight

Waist

Chest

Arm

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

STATURDAY
Thigh

BETA CYCLE
Day 1

Week 6

Survived ALPHA huh? Good luck with BETAyoure gonna need it!

Todays Workout: __________________________________________________

Notes: __________________________________________________________
Day 2

NAILED IT

It aint easy. But you better push through, this is BETA.

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 3

NAILED IT

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

Its only 25 minutes of your life. Make every second count.

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 5

BARELY MADE IT

You better be ready to step it up. Its worth it.

Todays Workout: __________________________________________________

Day 4

BARELY MADE IT

NAILED IT

BARELY MADE IT

No Rest. 100% Results.

Todays Workouts: _________________________________________________

Notes: __________________________________________________________

Week 6
Weight

Waist

Chest

Arm

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

STATURDAY
Thigh

BETA CYCLE
Day 1

Week 7

Ready for Week Seven?

Todays Workout: __________________________________________________

Notes: __________________________________________________________
Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

Today, when you want to quit, just rememberits only 25 minutes!

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 5

25 minutes. Get It Done. No excuses.

Todays Workout: __________________________________________________

Day 4

BARELY MADE IT

Make every second count. Why? Cause I said so.

Todays Workout: __________________________________________________

Day 3

NAILED IT

NAILED IT

BARELY MADE IT

You better bring it!

Todays Workouts: _________________________________________________

Notes: __________________________________________________________

Week 7
Weight

Waist

Chest

Arm

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

STATURDAY
Thigh

BETA CYCLE
Day 1

Week 8

Mondays are tough. But lets NAIL this workout!

Todays Workout: __________________________________________________

Notes: __________________________________________________________
Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

Its simple, either you do it or you dont. So lets do it!

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 5

Youre almost there, just keep pushin through.

Todays Workout: __________________________________________________

Day 4

BARELY MADE IT

It aint easy, but it IS worth it. Lets go!

Todays Workout: __________________________________________________

Day 3

NAILED IT

NAILED IT

BARELY MADE IT

You know it! Double Day! Its getting easierright?

Todays Workouts: _________________________________________________

Notes: __________________________________________________________

Week 8
Weight

Waist

Chest

Arm

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

STATURDAY
Thigh

BETA CYCLE
Day 1

Week 9

Playtime is over. Lets get into it.

Todays Workout: __________________________________________________

Notes: __________________________________________________________
Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

Dont stop when youre tired, stop when youre done.

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 5

You only get what you work for. So lets go to work!

Todays Workout: __________________________________________________

Day 4

BARELY MADE IT

No Rest. Pure Focus. 100% Results.

Todays Workout: __________________________________________________

Day 3

NAILED IT

NAILED IT

BARELY MADE IT

Youre almost there! Go hard and be proud.

Todays Workouts: _________________________________________________

Notes: __________________________________________________________

Week 9
Weight

Waist

Chest

Arm

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

STATURDAY
Thigh

10

BETA CYCLE
Day 1

Week 10

This is your last week. Make it count.

Todays Workout: __________________________________________________

Notes: __________________________________________________________
Day 2

Notes: __________________________________________________________

Notes: __________________________________________________________

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

Just 2 more days. Give me everything you got.

Todays Workout: __________________________________________________

Notes: __________________________________________________________

Day 5

3 days to go! I know you have it in you.

Todays Workout: __________________________________________________

Day 4

BARELY MADE IT

Im not messin around today. Lets go to work!

Todays Workout: __________________________________________________

Day 3

NAILED IT

NAILED IT

BARELY MADE IT

This is it! Make every minute count.

Todays Workouts: _________________________________________________

Notes: __________________________________________________________
REMINDER: Take your after photo and enter your stats on the measurement chart located in the Quick-Start Guide
or on p. 12 of this journal.

Week 10
Weight

Waist

Chest

Arm

NAILED IT

BARELY MADE IT

NAILED IT

BARELY MADE IT

STATURDAY
Thigh

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Take your Before & AFTER photos,

weight, and measurements.
MEASUREMENTS
DAY 1

Alpha
Results

BETa
Results

Weight
Chest
Waist
ArmS (R/L)
ThighS (R/L)

TA K E Y O U R P I C T U R E S
BEFORE

e
l
p

m
a
Ex

AFTER

e
l
p

m
a
Ex

Share your before and after photos with us and youll get a FREE T-shirt.
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Consult your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program.
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