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Dumbbells or Bands Circuit Training
Chair for Dips ,
Water Target 2/1/2008
, Towel Time Reps RWl1fJn;' -.
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STRETCH 5:40
Regular Push-Ups 0:25 8-15
Heavy Pants 0:45 8-15
Military Press 0:45 8-15
Standard Bicep Curls 0:45 8-15
Back Scratchers (Right) 0:40 8-15
Back Scratchers (Left) 0:40 8-15
I Lunges 3 1:00 3
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STRETCH BREAK 1:10
Fly Push-Ups 0:45 8-15
Back Flys 0:40 8-15
Swimmer's Press 0:50 8-15
Wide Open Curls 0:45 8-15
Two-Arm Kick-Backs 0:45 8-15
Lunge/Squats Combo 1:05 3
WATER/TOWEL BREAK 0:15
STRETCH BREAK 0:45 !
7-7-7 Push-Ups 1:20 21
Lawnmowers (Right) 0:40 8-15
Lawnmowers (Left) 0:40 8-15
Shoulder Flys 0:45 8-15
Bicep 21's 1:05 21
Chair Dips 0:40 8-15
Three Part Squats 1:20 8
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STRETCH I COOL-DOWN 0:45 ,.1
Notes: Circuit Training

Target
Time
5:25
0:45 8-20
0:25 8-15
0:35 8-15
0:35 8-15
0:35 8-15
0:35 8-15
1:15 5
0:45
0:45 8-20
0:40 8-15
0:40 8-15
0:45 8-15
0:40 8-15
3:00 5
L BREAK 0:30
1:30 21
0:25 8-15
0:25 8-15
0:35 8-15
0:45 21
0:35 8-15
1:25 12
0:45 8-15
0:45 15-20
0:45 15-20
0:50 12-15
0:50 12-15
0:35 5
0:45 50
0:45 25
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Sc:u1pting T(qcker,

«~, .... ~N'::'~;;;;" ., r~

Starting Statistics Tuesday, Novembet 04, 2008 Beginning &. Ending Body Stats Chart

, , .

Weight

Ibs

Body Fat %

%

Fat Mass

Ibs

Lean Mass

Ibs

. "

Stats at End of 90 Days Sunday. ~bruarv 01, 2009

Weight

Ibs

Body Fat %

%

Fat Mass

Ibs

Lean Mass

Ibs

Final Results
-
Fat Lost - Jbs
Fat Gained - Ibs
Lean Mass Gained - Jbs
Lean Mass Lost - Ibs
Weight Lost - Jbs
Weight Gained - Jbs , 90 Qay Sculpting Ohm

o o o o o o o o o o o o o o o o o o o o o o o o o o

®

MQinMenu

JMain Calendar

Cardia Tracker

Main MJ!QU MaleaJendar Transformation Trac

90 Days

Day 1 Photo

11/04/08

Day 30 Photo

12/03/08

, .~-. -n MenQ MaiaalendaF Transformation Tree

90 Days

Day 60 Photo

01/02/09

Main Menu Afailtalendar Transfertnation Trac

90 Days

Day 90 Photo

02/01/09

Mai" Menu

Main Ca/enda¥

Cardio Tracker

I

Your Age from Main SetUp Page

YOUR TARGET HEART RATE CALq,JLATOR FOR CARDIO e

Your Restin Heart Rate

I

...

calculate

result

• Lower Limit for Target Heart e

• Upper Limit for Target Heart Rate

More About Target Heart Rate

Your target heart rate is 60 percent to 85 percent of your maximum heart rate. Maximum

To check your heart rate during exercise:

1) Stop momentarily.

2) Take your pulse for 10 seconds.

3) Multiply this number by 6 to calculate your beats per minute.

Are your beats per minute within your target heart rate zone?

If you're just starting out an exercise program, keep your heart rate at the lower end of

Remember, your estimated target heart-rate zone is just that - an estimate.

If you feel like you are exercising too hard, you probably are. The best advice is to reduce your intensity and find a heartrate range that works for you.

Back to Cardio Tracker

Enter Your Current Numbers Below
Lower Limit for THR 103
Upper limit for THR 186
Use the above numbers in your Cardia
Tracker Worksheet I
.. Take the Talk Test

You should be able to carryon a conversation during your workout. If you are breathless, or can't talk, you're working too hard! Slow down. Also, keep in mind that dizziness and lightheadedness is not a good sign. If you experience this, you are overexerting yourself and should stop!

If you're just starting out an exercise program, keep your heart rate at the lower end of your target heart rate zone and gradually work up to a higher intensity level.

Main Menu

Main Calendar

Transformation Tracker

Sculpting Traoker

To calculate your body fat, enter your age and your skinfold measurements (in mil, the appropriate calculator. Take three measurements at each site for greatest, The sheet will take an average of your entered values. Mouseover the measurement descriptions of where to use your calipers.

MALE BODY FAT % CALCULATORS

Your Age I 46

1

2

3

1

2

3

o

o

o

o

3-site BF%

7-site BF%

FEMALE, ODY FAT % CALCULATORS

Your Age I 46 I

3-SITE METHOD

1

2

3

Average.

Trieep 0 3-site BF%
Suprailiae 0
Thigh 0

7-SITE METHOD 1 2 3 Average
Trieep 0 7-site BF%
Suprai/iae 0
Thigh 0
Chest 0
Midaxillary 0
Subseapula 0
Abdomen 0 Cardia Tracker

limetersj in tccuracy.

site labels for

%

%

%

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Main Me/lu

'&fMjIi$' •

Inserting an image into Excel is fairly straightforward. Below is a spreadsheet with a picture in it. The picture serves to illustrate a lesson on the circumference of a circle.

'~Transformation Tracker

Cardio Tracker

The image above was inserted like this:

From the Excel menu bar, click on Insert From the drop down menu, select Picture

From the sub menu that appears, click on From File (Click the Clip Art option if you want to insert a clip art irr The following dialogue box appears:

pathetic.jpg

i ~! i~1

red_lips_l.gif

sad.jpg seymour. gif shocked. jpg simpons. jpg

Navigate to where on your computer your picture is Then click Insert

Once the picture is inserted into Excel, you can resize it and move it to a new location. You can even crop it down a bit by using the Crop tool on the Picture tool bar (View> Toolbars > Picture).

iaqe.)

Sheet Index:

Main Menu

Main Calendar

Sweat Workouts Info Cardio Tracker Sculpting Workouts Info Print Sculpt 1-2

Print Sculpt 3-4 Sculpting Tracker

Sculpting Workouts Summary Transformation Tracker Sculpting Graph ALL

Day 1 Photo

Day 30 Photo

Day 60 Photo

I

Day 90 Photo

Cardio Calculators BodyFat Calculators

Inserting Pictures Instructions

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