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Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
Alternate training the major muscles of the upper and lower body. Perform two exercises for each major muscle group of the upper body. Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise. For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience. Always plan your training before hand. Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.
Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercisejogging, running, biking, swimming, elliptical machine, stairs, even jumping ropethat raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.
1. Warm up the first 2 minutes at Intensity Level 5 2. Minutes 2-3 move from Intensity Level 5 to 6 3. Minutes 2-6, 6-10 and 10-14 work your way from Intensity Level 6 to Level 9, maintain for one minute. 4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute. 5. Minute 20 cool down to Intensity Level 5 for one minute. Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.
Choose Exercise from List Choose Exercise from List Barbell Bench Presses Dumbbell Lunges Barbell Incline Presses Straight-Leg Deadlifts Dumbbell Bench Presses Lying Leg Curls Repetitions: x12, 10, x8, x6, Dumbbell Incline Presses x12, x12 Dumbbell Flyes Cable Crossovers Quadriceps Repetitions: x12, 10, x8, x6, x12, x12 Choose Exercise from List Barbell Squats Leg Presses Back Choose Exercise from List Leg Extensions Repetitions: x12, 10, x8, x6, Pull-Ups x12, x12 Wide-Grip Lat Pulldowns One-Arm Dumbbell Rows Calves Seated Cable Rows Back Extensions Straight Arm Pulldowns Repetitions: x12, 10, x8, x6, x12, x12 Choose Exercise from List Seated Calf Raises Standing Heel Raises Repetitions: x12, 10, x8, x6, x12, x12
Shoulders
Choose Exercise from List Seated Dumbbell Presses Front Raises Lateral Raises Reverse Flyes Upright Cable Rows Upright Barbell Rows Repetitions: x12, 10, x8, x6, x12, x12
Abs
Choose Exercise from List Floor Crunches Oblique Floor Crunches Decline Crunches Decline Oblique Hanging Knee Raises Reverse Crunches Cable Crunches Cable Oblique Crunches Repetitions: x12, 10, x8, x6, x12, x12
Biceps
Choose Exercise from List Alternate Dumbbell Curls Barbell Curls Preacher Curls Concentration Curls Cable Curls Hammer Curls
Triceps
Choose Exercise from List Seated Triceps Presses Lying Triceps Presses Triceps Kickbacks Triceps Pushdowns Cable Extensions Bench Dips Repetitions: x12, 10, x8, x6, x12, x12
Monday Week 1
Day 1 Upper Body Weight Training Day 8 Lower Body Weight Training Day 15 Upper Body Weight Training Day 22 Lower Body Weight Training Day 29 Upper Body Weight Training Day 36 Lower Body Weight Training Day 43 Upper Body Weight Training Day 50 Lower Body Weight Training Day 57 Upper Body Weight Training Day 64 Lower Body Weight Training Day 71 Upper Body Weight Training Day 78 Lower Body Weight Training
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 2 20 Minute Aerobics Solution Day 9 20 Minute Aerobics Solution Day 16 20 Minute Aerobics Solution Day 23 20 Minute Aerobics Solution Day 30 20 Minute Aerobics Solution Day 37 20 Minute Aerobics Solution Day 44 20 Minute Aerobics Solution Day 51 20 Minute Aerobics Solution Day 58 20 Minute Aerobics Solution Day 65 20 Minute Aerobics Solution Day 72 20 Minute Aerobics Solution Day 79 20 Minute Aerobics Solution
Tuesday
Wednesday
Day 3 Lower Body Weight Training Day 10 Upper Body Weight Training Day 17 Lower Body Weight Training Day 24 Upper Body Weight Training Day 31 Lower Body Weight Training Day 38 Upper Body Weight Training Day 45 Lower Body Weight Training Day 52 Upper Body Weight Training Day 59 Lower Body Weight Training Day 66 Upper Body Weight Training Day 73 Lower Body Weight Training Day 80 Upper Body Weight Training
Thursday
Day 4 20 Minute Aerobics Solution Day 11 20 Minute Aerobics Solution Day 18 20 Minute Aerobics Solution Day 25 20 Minute Aerobics Solution Day 32 20 Minute Aerobics Solution Day 39 20 Minute Aerobics Solution Day 46 20 Minute Aerobics Solution Day 53 20 Minute Aerobics Solution Day 60 20 Minute Aerobics Solution Day 67 20 Minute Aerobics Solution Day 74 20 Minute Aerobics Solution Day 81 20 Minute Aerobics Solution
Friday
Day 5 Upper Body Weight Training Day 12 Lower Body Weight Training Day 19 Upper Body Weight Training Day 26 Lower Body Weight Training Day 33 Upper Body Weight Training Day 40 Lower Body Weight Training Day 47 Upper Body Weight Training Day 54 Lower Body Weight Training Day 61 Upper Body Weight Training Day 68 Lower Body Weight Training Day 75 Upper Body Weight Training Day 82 Lower Body Weight Training
Day 6 20 Minute Aerobics Solution Day 13 20 Minute Aerobics Solution Day 20 20 Minute Aerobics Solution Day 27 20 Minute Aerobics Solution Day 34 20 Minute Aerobics Solution Day 41 20 Minute Aerobics Solution Day 48 20 Minute Aerobics Solution Day 55 20 Minute Aerobics Solution Day 62 20 Minute Aerobics Solution Day 69 20 Minute Aerobics Solution Day 76 20 Minute Aerobics Solution Day 83 20 Minute Aerobics Solution
Saturday
Sunday
Day 7 Free Day Day 14 Free Day Day 21 Free Day Day 28 Free Day Day 35 Free Day Day 42 Free Day Day 49 Free Day Day 56 Free Day Day 63 Free Day Day 70 Free Day Day 77 Free Day Day 84 Free Day
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
Hammer Curls
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into your lower body weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 7 of 84
PLAN
ACTUAL
NO WORKOUT
Notes
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 14 of 84
PLAN
ACTUAL
NO WORKOUT
Notes
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 21 of 84
PLAN
ACTUAL
NO WORKOUT
Notes
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 28 of 84
PLAN
ACTUAL
NO WORKOUT
Notes
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 35 of 84
PLAN
ACTUAL
NO WORKOUT
Notes
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 42 of 84
PLAN
ACTUAL
NO WORKOUT
Notes
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 49 of 84
PLAN
ACTUAL
NO WORKOUT
Notes
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 56 of 84
PLAN
ACTUAL
NO WORKOUT
Notes
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 63 of 84
PLAN
ACTUAL
NO WORKOUT
Notes
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 70 of 84
PLAN
ACTUAL
NO WORKOUT
Notes
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 77 of 84
PLAN
ACTUAL
NO WORKOUT
Notes
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
minutes
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
www.Bodyfor LIFE.com
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
Free Day
Daily Progress Report
Date: Day 84 of 84
PLAN
ACTUAL
NO WORKOUT
Notes