Fitness Training Program

Name of Client
Name of the Instructor/Trainer

Baseline Information
Age
Gender
Height (Feet)
Height (Inches)
Weight (Pounds)
Resting Heart Rate (BPM)
Body Mass Index (BMI)
Body Fat Percentage
Chest (Inches)
Waist (inches)
Hips (Inches)

N/A

Tabata 1
27
Male
6
5

Exercises

Planks
Kettle Swings
Lunges
Tabata 2
Exercises

Goblet Squats
Sprints
Dead Lift Jumps
Tabata 3
Exercises

Leg Lifts
Kettle Rows
Offset Push-ups
Tabata 4
Exercises

Supermans
Halos
Dive Bombers
Notes

What is Tabata?: Tabata is a form of High Intensity Interval Training (HIIT) designed by Professor Izumi
is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recove
athletic capacity and condition, improved glucose metabolism, and improved fat burning. Each Tabata i
your daily routine or used to suppliment your current workouts. A regular workout of 4 Tabatas will tak

As always it is recommended to speak with your doctor before starting any kind of new exercise progra

How are they done? Each Tabata consists of 3 exercises which are done at your maximum capability for
When you complete a Tabata there is an extra 10 second rest in preparation for the next Tabata.

There are several apps availabe for free on both IPhone and Android which can be found by searching f
available at www.tabatatimer.com.

gram
N/A
Program start date

Reps

Wts (Lb)

Weeks

Frequency

20s
20s
20s

25
-

All
All
All

4 days
4 days
4 days

Reps

Wts

Weeks

Frequency

20s
20s
20s

25
-

All
All
All

4 days
4 days
4 days

Reps

Wts

Weeks

Frequency

20s
20s
20s

25
-

All
All
All

4 days
4 days
4 days

Reps

Wts

Weeks

Frequency

20s
20s
20s

25
-

All
All
All

4 days
4 days
4 days

signed by Professor Izumi Tabata. It is an enhanced form of Interval Training that

e with less-intense recover periods. These short intense
fat burning. Each Tabata is done in roughly 4 minutes and
rkout of 4 Tabatas will take just over 18 minutes.

nd of new exercise program.

ur maximum capability for 20 seconds with a 10 second rest in between exercises.

or the next Tabata.

n be found by searching for "Tabata Timer". There is als

Exercise Tracking
Week #1

Exercises
Tabata 1

Jan 01/15
Notes

Reps

to

Jan 01/15

Day-1

Day-2

Day-3

Day-4

Jan 01/15

Jan 01/15

Jan 01/15

Jan 01/15

Dif

Wts

Dif

Reps

Dif

Wts

Dif

Reps

Dif

Wts

Dif

Reps

Tabata 2

Tabata 3

Tabata 4

Other Exercise

Reps

Week #2

Exercises
Tabata 1

Tabata 2

Tabata 3

Tabata 4

Repetitions as suggested
Jan 01/15
Notes

Reps

to

Legend
Weight as suggested

Wts

Diff

Difference betw

Jan 01/15

Day-1

Day-2

Day-3

Day-4

Jan 01/15

Jan 01/15

Jan 01/15

Jan 01/15

Dif

Wts

Dif

Reps

Dif

Wts

Dif

Reps

Dif

Wts

Dif

Reps

Other Exercise

Reps

Week #3

Exercises
Tabata 1

Repetitions as suggested
Jan 01/15
Notes

Reps

to

Legend
Weight as suggested

Wts

Diff

Difference betw

Jan 01/15

Day-1

Day-2

Day-3

Day-4

Jan 01/15

Jan 01/15

Jan 01/15

Jan 01/15

Dif

Wts

Dif

Reps

Dif

Wts

Dif

Reps

Dif

Wts

Dif

Reps

Tabata 2

Tabata 3

Tabata 4

Other Exercise

Reps

Week #4

Exercises
Tabata 1

Tabata 2

Tabata 3

Tabata 4

Repetitions as suggested
Jan 01/15
Notes

Reps

to

Legend
Weight as suggested

Wts

Diff

Difference betw

Jan 01/15

Day-1

Day-2

Day-3

Day-4

Jan 01/15

Jan 01/15

Jan 01/15

Jan 01/15

Dif

Wts

Dif

Reps

Dif

Wts

Dif

Reps

Dif

Wts

Dif

Reps

Other Exercise

Reps

Repetitions as suggested

Wts

Legend
Weight as suggested

Diff

Difference betw

e Tracking
Notes
Monthly Tracking

Day-4

Day-5

Jan 01/15

Jan 01/15

Dif

Wts

Dif

Reps

Dif

Wts

Month 1

Jan 24/15
Dif

Difference between suggested and actual

Day-4

Day-5

Jan 01/15

Jan 01/15

Dif

Wts

Dif

Reps

Dif

Wts

Exercises
Tabata 1
Planks
Kettle Swings
Lunges
Tabata 2
Goblet Squats
High Knees
Dead Lift Jumps
Tabata 3
Leg Lifts
Kettle Rows
Offset Push-ups
Tabata 4
Supermans
Halos
Dive Bombers
Other Exercise

Reps

Dif

Reps

Dif

Month 2

Feb 21/15
Wts

Dif

Feb 22/15
Reps

Repetitions as suggested

Dif

Wts

Difference between suggested and actual

Day-4

Day-5

Jan 01/15

Jan 01/15

Dif

Wts

Dif

Reps

Dif

Wts

Dif

Difference between suggested and actual

Day-4

Day-5

Jan 01/15

Jan 01/15

Dif

Wts

Dif

Reps

Dif

Wts

Dif

Difference between suggested and actual

Month 2

Month 3

March 21/15 March 22/15

Wts

Dif

Reps

Dif

Legend
Weight as suggested

Month 4

Apr 18/15
Wts

Dif

Diff

Apr 19/15
Reps

Dif

Month 5

Month 6

June 13/15

June 14/15

July 11/15

Wts

Reps

Wts

Dif

Dif

Difference between suggested and actual

Dif

July 12/15
Reps

Dif

Aug 08/15
Wts

Month 6

Month 7

Aug 08/15
Dif

Aug 09/15
Reps

Dif

Month 8

Month 9

Sept 05/15

Sept 06/15

Oct 03/15

Wts

Reps

Wts

Dif

Dif

Dif

Oct 04/15
Reps

Dif

Month 10

Oct 31/15
Wts

Dif

Nov 01/15
Reps

Dif

Nov 28/15
Wts

Dif

Month 11

Nov 29/15
Reps

Dif

Month 12

Dec 20/15
Wts

Dif

Dec 21/15
Reps

Dif

Jan 23/15
Wts

Dif

Dietary Tracking

Week #1

Jan 01/15
Legend

to
Chol:
Cals:

Jan 01/15
Cholesterol
Calories

Prot:

Protein

Day-1

0
Chol

Sodium

Fiber

Meals

Sugar

Carbs

Fat

Prot

Cals

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Week #2

Jan 01/15
Legend

to
Chol:
Cals:

Jan 01/15
Cholesterol
Calories

Prot:

Protein

Day-1

0
Chol

Meals

Sodium

Fiber

Sugar

Carbs

Breakfast

Fat

Prot

Cals

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Week #3

Jan 01/15
Legend

to
Chol:
Cals:

Jan 01/15
Cholesterol
Calories

Prot:

Protein

Day-1

0
Chol

Meals

Sodium

Fiber

Sugar

Carbs

Breakfast

Lunch

Dinner

Fat

Prot

Cals

Snacks

Water/Liquid Intake

Totals

Week #4

Jan 01/15
Legend

to
Chol:
Cals:

Jan 01/15
Cholesterol
Calories

Prot:

Protein

Day-1

0
Chol

Sodium

Fiber

Meals

Sugar

Carbs

Fat

Prot

Cals

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Dietary Tracking

Weekly Totals
Protein

Chol
0

Sodium
0

Fiber
0

Sugar
0

Carbs
0

Fat
0

Prot
0

Cals
0

Fat

Prot

Cals

Day-2

0
Chol

Sodium

Fiber

Meals

Sugar

Carbs

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Weekly Totals

Chol
0

Sodium
0

Fiber
0

Sugar
0

Carbs
0

Fat
0

Prot
0

Cals
0

Fat

Prot

Cals

Protein

Day-2

0
Chol

Meals

Sodium

Fiber

Sugar

Carbs

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Weekly Totals

Chol
0

Sodium
0

Fiber
0

Sugar
0

Carbs
0

Fat
0

Prot
0

Cals
0

Fat

Prot

Cals

Protein

Day-2

0
Chol

Meals

Sodium

Fiber

Sugar

Carbs

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Weekly Totals

Chol
0

Sodium
0

Fiber
0

Sugar
0

Carbs
0

Fat
0

Prot
0

Cals
0

Fat

Prot

Cals

Protein

Day-2

0
Chol

Sodium

Fiber

Meals

Sugar

Carbs

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Day-3

0
Chol

Sodium

Fiber

Meals

Sugar

Carbs

Fat

Prot

Cals

Carbs

Fat

Prot

Cals

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Day-3

0
Chol

Meals

Sodium

Fiber

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Carbs

Fat

Prot

Cals

Day-3

0
Chol

Meals

Sodium

Fiber

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Carbs

Fat

Prot

Cals

Day-3

0
Chol

Sodium

Fiber

Meals

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Day-4

0
Chol

Sodium

Fiber

Meals

Sugar

Carbs

Fat

Prot

Cals

Carbs

Fat

Prot

Cals

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Day-4

0
Chol

Meals

Sodium

Fiber

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Carbs

Fat

Prot

Cals

Day-4

0
Chol

Meals

Sodium

Fiber

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Carbs

Fat

Prot

Cals

Day-4

0
Chol

Sodium

Fiber

Meals

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Day-5

0
Chol

Sodium

Fiber

Meals

Sugar

Carbs

Fat

Prot

Cals

Fat

Prot

Cals

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Day-5

0
Chol

Meals

Sodium

Fiber

Sugar

Carbs

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Fat

Prot

Cals

Day-5

0
Chol

Meals

Sodium

Fiber

Sugar

Carbs

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Fat

Prot

Cals

Day-5

0
Chol

Sodium

Fiber

Meals

Sugar

Carbs

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Day-6

0
Chol

Sodium

Fiber

Meals

Sugar

Carbs

Fat

Prot

Cals

Carbs

Fat

Prot

Cals

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Day-6

0
Chol

Meals

Sodium

Fiber

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Carbs

Fat

Prot

Cals

Day-6

0
Chol

Meals

Sodium

Fiber

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Carbs

Fat

Prot

Cals

Day-6

0
Chol

Sodium

Fiber

Meals

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Day-7

0
Chol

Sodium

Fiber

Meals

Sugar

Carbs

Fat

Prot

Cals

Carbs

Fat

Prot

Cals

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Day-7

0
Chol

Meals

Sodium

Fiber

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Carbs

Fat

Prot

Cals

Day-7

0
Chol

Meals

Sodium

Fiber

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Carbs

Fat

Prot

Cals

Day-7

0
Chol

Sodium

Fiber

Meals

Sugar

Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals

Fitness Progress Chart for Men

Height (feet) 6
Height (inches) 5.0

Weight
(pounds)

Date
1/1/2007

Chest
(inches)
250.0

Waist
(inches)
45.0

Hips (inches)
40.0

40.0

Estimated Lean Body

Weight
198.9

Estimated Body Fat

Weight

Estimated Body Fat

Percentage
51.1

Estimated Body Mass

Index (BMI)
20.4

29.64

Measurements
46.0

45.0

44.0

43.0

42.0
Inches
41.0

40.0

39.0

38.0

37.0

1/1/2007

Weight - BMI
300.0

35.00

30.00

250.0

25.00
200.0

20.00
150.0
15.00

100.0
10.00

50.0

0.0

5.00

1/1/2007

0.00

Weight - Body Fat

300.0

25.0

250.0
20.0

200.0
15.0

Pounds

150.0

Body Fat Percentage

10.0

100.0

5.0
50.0

0.0

0.0

1/1/2007
Weight (pounds)

Estimated Body Fat Percentage

Below we have outlined a selection of exercises that we use in the Tabata system for reference and infor

Planks
Get into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your for
directly beneath your shoulders, and your body should form a straight line from your head to your feet.

Kettlebell Swings

Lunges (Forward)
Stard standing in a neutral position hands on your hips. Step forward with one foot so that your front leg
your back straight and your rear lower leg almost parallel to the floor. If you have room then step forward
your starting position before stepping forward again. If not simply step back to your starting position. C
weights as your fitness needs dictate.

Goblet Squats
Start standing with your feet approximately shoulder width apart as you would for a normal squat. Then cr
to your chest. Perform squats as normal.

Dead Lift Jumps

Start standing with your feet approximately shoulder width apart. Perform a squat, but as part of the ris
jump. May be done weighted or unweighted as your fitness needs require.

Leg Lifts
Lay flat on the floor with your legs together. Lift your legs up as high as you can, but no higher than 90
down.

Kettle Rows
Lean forward with one elbow on your knee, back straight. Grip kettle bell and pull back towards your cor
body. Try to only lift the bell using your arm strength. Alternativly you may kneel with one leg on a benc

as you perform the motions.

Supermans
Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keepin
(but not locked) and torso stationary, simulataneously lift your arms and legs up to perform a "U" shape w
5 seconds and lower back down to complete one.

Halos
Hold the kettle bell by the horns with bottom up. Lift your left hand to the right side of your head then to
the kettle bell is bottom down. Let the right hand follow 'naturally'. Continue the move around the head to
position. Remember to switch directions between sets.

Dive-bombers
Start in an inverted "V", hands nad feet on the floor, hips raised. Without moving hands glide chest forw
body is nearly parallel to floor. Push palms into floor to straighten arms and lift chest, directing gaze up b
"V" position. Try to keep back straight and elbows close to body as you lower.

eference and infor

weight on your for

head to your feet.

that your front leg

m then step forward
tarting position. C

ormal squat. Then cr

t as part of the ris

o higher than 90

k towards your cor

one leg on a benc

ral position. Keepin

rform a "U" shape w

f your head then to

e around the head to

ds glide chest forw

directing gaze up b