P 90 Xcel

WORKOUTS
CHEST & BACK PLYOMETRICS CARDIO X SHOULDERS & ARMS YOGA X KENPO X LEGS & BACK CORE SYNERGISTICS CORE SYNERGISTICS (LEAN) CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X
CHARTS
CHEST & BACK SHOULDERS & ARMS LEGS & BACK CORE SYNERGISTICS CORE SYNERGISTICS (LEAN) CHEST, SHOULDERS, & TRICEPS BACK & BICEPS
Visit us online
www.TeamBeachbody.com www.P90X.com www.Beachbody.com
Copyright 2009 Product Partners, LLC. Duplication in whole or in part without the express consent of the
The P90Xcel and P90XcelPLUS spreadsheets and the names "P90Xcel" and "P90XcelPLUS" are copyright Product Partners, LL use of the product. You may install the product on as many computers as you wish as long as all the copies are for your ow product in the conduct of your business, please inquire at btownsend@productpartners.com about volume discounts. Yo without express consent of the copyright owner.
without express consent of the copyright owner.
NUTRITION
PHASES & LEVELS PORTION PLAN WEEKLY CALORIES DAILY CALORIES CHART
SHEETS FOR PRINT

CHEST & BACK SHOULDERS & ARMS LEGS & BACK CORE SYNERGISTICS (LEAN) CORE SYNERGISTICS CHEST, SHOULDERS, & TRICEPS BACK & BICEPS AB RIPPER X
Visit us online
TeamBeachbody.com www.P90X.com w.Beachbody.com
or in part without the express consent of the copyright owner is strictly prohibited.
90XcelPLUS" are copyright Product Partners, LLC. You are granted a non-exclusive license for personal u wish as long as all the copies are for your own use. If you are a personal trainer and wish to use the ductpartners.com about volume discounts. You may not resell, redistribute, or bundle this product ress consent of the copyright owner.
ress consent of the copyright owner.
Welcome to P90Xcel
Congratulations! You've downloaded one of the best tools to get the most out of Beachbody's extreme home fit To get started, please see the instructions on setup and usage below.
Abbreviations:
R1, R2: reps for first exercise, reps for second exercise W1, W2: same for weights NC, C: No-Chair or Chair for pull-Ups N, K: Normal or on Knees form for push-Ups RA, LA: right or left arm RL, LL: right or left leg
Setup and usage: Make a copy of the original file for safekeeping
Open the copy you made for your own use and familiarize yourself with the spreadsheet Clear the spreadsheet of all sample data (if necessary). Only required if you want to start over.
Click on the "Select All Unlocked Cells and CLEAR CONTENT" button. The buttom will select all the unlocke their content Right-click on any selected cell and select "Clear Contents". This will remove all the existing data. THIS C wanted to keep, simply close the file without saving or start over from a clean copy of the original The sheet is now blank and ready for your own data Repeat for each sheet containing user data (all except INSTRUCTIONS, DATA, graphs, and the "for Print"
Next, fill out all the required "Stats and Goals" data in the SETUP sheet. The data is used to color-cod Next, fill out all the required "Data Operations" data in the SETUP sheet 1. Data Operations:
"Penalty for doing less reps on the second repeat": this is for those who want to pace themselves. A num you've overdone it so much on the first repeat that you can't perform the second with the same intensity, the difference between the two repeats from the average of the two repeats. The value set in the box det to a value is 2, subtracting 1/2 of the difference. The higher the number, the lower the penalty. If you do to 0 to disable the feature.
"Correction factor for Chair-Assisted Pull-Ups": most of us will need the help of a chair for pull-ups, at lea provided in the spreadsheet two cells for recording all pull-ups: one for "the real deal" (NC or No Chair) a chair-assisted pull-ups are counted. If you set the value to the default 2, they will count as 1/2 a pull-up less as the number goes up. If you want them to count as a normal pull-up, simply set this value to 1 or
"Number to divide the R*W calculation by for better chart display": this is cosmetic only. Throughout the multiplication. This can lead to high numbers and make for ugly charts if mixed with reps-only exercises same chart for instance). To mitigate that, you have the option to divide all reps x weight results by a fix well. 2. Calculations and Color codes: For 2 repeat exercises, the number in the white box is the average
The red box indicates that the second repeat was less than the first the DATA sheet unless penalty was turned off, as explained above
The green box indicates that the second repeat was equal or higher
Support
For problems, questions, and suggestions please see the support section at: Contact us at: support@workoutsoft.com
Credits
Daniel Pendergrass for suggestions, testing, and direct contributions to new features. Beachbody and Tony Horton for the awesome P90X program. http://www.beachbody.com/
Maggie Wang for suggestions and weight loss calculators adapted from her WeightLossCalculator_v4 spreadshe
Bill Townsend at Beachbody for interface improvements, branding, and conversion for Microsoft Excel 2003 and
Change Log
Version 2.05: Conversion for Microsoft Excel 2003 and 2007 Interface improvements and branding integration Version 2.04: Corrected formulas on LEGS & BACK "Calf Raise Squat" Added Notes section on all workout recording sheets Added conditional formatting to warn about missing start date Body Fat value on Setup sheet Added RL and LL to LEGS & BACK "Step Back Lunge" routine Added sheet protection warning routine to reschedule macro Fixed incorrect dates on YOGA sheet Fixed bad data point in SHOULDERS & ARMS chart Version 2.03: Added columns for all program weeks and pre-calculated dates on MEASUREMENTS sheet Changed some conditional formatting formulas for compatibility with Office 2003 Added gram/ounce converter to Portion Plan sheet Added missing clear data buttons to Week 3-13 CALs sheets Added Week 13 calories tracking sheet Corrected inaccurate P90X end date formula in Setup sheet Minor fixes to Schedule sheet formulas Version 2.02: New "Select All Unlocked Cells and CLEAR CONTENT" button Version 2.0: Classic and Lean programs now on same sheet. Simply select your program and all the schedules update autom Hyperlinked navigation throughout the workbook MAIN navigation sheet with links to all the sheets in the workbook SCHEDULE sheet with workout schedules pre-entered and hyperlinked to recording sheets Ability to reschedule a workout. Nobody's perfect but a missed day no longer means a lot of work to readjust th Heart rate calculator New sheets for CARDIO X, YOGA X, PLYOMETRICS, KENPO X Nutrition tracking P90X Fit Test SETUP sheet with P90X estimated completion date New dynamic charts with the ability to show/hide individual data series. This really simplifies the charts and he Body fat calculators sheet with 3 new methods Version 1.5:
Added a unit selection option to the SETUP sheet (inch/lb or meter/kg) Added BSA calculation to the SETUP sheet Version 1.4: New INSTRUCTIONS sheet PREFERENCES sheet changed to SETUP sheet Added Weight, Body Fat, and BMI goals to SETUP sheet Added BMI calculator to SETUP sheet HEALTH FACTORS moved to new PERFORMANCE sheet New MEASUREMENTS sheet Version 1.3: Cleaned-up redundant conditional format rules throughout Corrected a few formulas and labels on LEGS & BACK sheet Version 1.2: Added PREFERENCES sheet Changed formulas throughout to use Preferences settings Corrected bad data references on DATA sheet Fixed formula error on LEGS & BACK, 02 Calf Raise Squat Fixed formula errors on CHEST, SHOULDERS, & TRICEPS Major modifications to Penalty formula Added Penalty activation switch Minor cosmetics changes Version 1.1: Corrected formulas on BACK & BICEPS worksheet Version 1.0 Added CORE SYNERGISTICS worksheet
Beachbody's extreme home fitness program P90X.
adsheet
you want to start over.
uttom will select all the unlocked user-enabled cells in the active sheet and, after your confirmation, clear
ve all the existing data. THIS CANNOT BE UNDONE. If you made a mistake and removed something you an copy of the original
TA, graphs, and the "for Print" sheets)
The data is used to color-code your progress in the PERFORMANCE sheet
ant to pace themselves. A number of exercises in P90X are repeated twice during the same workout. If second with the same intensity, you get penalized. The penalty is a calculation that subtracts a portion of ts. The value set in the box determines the portion that is subtracted. The maximum penalty corresponds he lower the penalty. If you don't like the idea, ignore that number and set the "Activate penalty" value
lp of a chair for pull-ups, at least initially. However, I don't consider those full pull-ups. I therefore he real deal" (NC or No Chair) and one for chair-assisted (C). The value you set here will determine how hey will count as 1/2 a pull-up in the total. Any number above 2 will proportionally make them count as p, simply set this value to 1 or record all your pull-ups in "NC" box.
cosmetic only. Throughout the spreadsheet exercises with weights are accounted as a reps x weight mixed with reps-only exercises (push-ups with a value of 20 and Lawnmowers with a value of 300 on the ll reps x weight results by a fixed number and bring all the results on a similar scale. 10 seems to work
n the white box is the average between the two repeats
nd repeat was less than the first. The number in the red box will be subtracted from the average above in turned off, as explained above
ond repeat was equal or higher than the first. No penalty is applied
Support
http://www.workoutsoft.com/Support.html
Credits
ures.
htLossCalculator_v4 spreadsheet. http://maggiewang.com/
achbody.com/
on for Microsoft Excel 2003 and 2007.
Change Log
n Setup sheet
NTS sheet 3
all the schedules update automatically
ng sheets eans a lot of work to readjust the schedule. A one-click function now recalculates the entire schedule after a missed day.
ally simplifies the charts and helps focus your attention on the workouts you select
Record your stats and goals

(Enter your data in the orange colored cells. Values in yellow cells are calculated automatically) Select your P90X Program YOUR P90X START DATE: YOUR P90X PLANNED COMPLETION DATE: YOUR P90X ACTUAL COMPLETION DATE: DAYS ELAPSED SINCE START: DAYS SKIPPED TO DATE: Set the Height/Weight unit combination you wish to use: Select your gender: Select your body fat calculation method: MY STATS on P90X START DATE Age Height Weight Body Fat % (From "CALCULATORS" sheet) Lean Body Mass Fat Body Mass Body Surface Area (BSA) Body Mass Index (BMI) MY UPPER LIMITS Weight Body Fat BMI MY TARGETS ON P90X COMPLETION DATE Target Lean Body Mass Increase Target Body Fat Target Weight Target BMI Target Weight Loss DATA OPERATIONS Classic Mon, Mar 21, '11 Sun, Jun 19, '11 Sun, Jun 19, '11 398 0 inch/lb Male Digital Scale
49.0 72.0 192.0 21.2% 151.4 40.6 2.1 26.0
170.0 25.0% 24.9
4.0 18.0% 182.6 24.8 9.4
Penalty for doing less reps on the second repeat (some exercises). Enter 2 for "Subtract 1/2 of the difference from the Average"; 3 for "Subtract 1/3 of the difference; and so on) Activate penalty (0 is OFF, 1 is ON) Correction factor for Chair-Assisted Pull-Ups (Enter 1 for none; 2 for "Counts as 1/2"; and so on) Number to divide the R*W calculation by for better chart display
2.0 1
2.0 10
omatically)
yrs inch lb <- ARE YOU SURE? lb lb sq meters
lb
lb lb lb
OPTION 1, Reading from scale:

Your Body Fat content: 25.00%
OPTION 2, The U.S. Navy Circumference Method:

Set Unit (Drop Down): Abdomen 39.00 inch inch Hip 40.00 inch Neck 17.50 inch Height 72.00
You selected:
Male 21.15% Target ranges. Men: 10-18%, Women: 18-25%
Your Body Fat content:
OPTION 3, The 3-Site Method:

FEMALE SITE Tricep Suprailiac Thigh You selected: 1 REPEAT 2 3 Average 0.0 0.0 0.0 BF 4.04%
Male 2.47%
OPTION 4, The 7-site Method:

FEMALE SITE Tricep Suprailiac Thigh Chest Midaxillary 1 REPEAT 2 3 Average 0.0 0.0 0.0 0.0 0.0
4.79%
Subscapula Abdomen You selected: Male 2.06%
0.0 0.0
inch
MALE SITE Chest Abdomen Thigh 1 REPEAT 2 3 Average 0.0 0.0 0.0 BF 2.47%
MALE SITE Chest Abdomen Thigh Suprailiac Midaxilliary 1 REPEAT 2 3 Average 0.0 0.0 0.0 0.0 0.0 BF 2.06%
Tricep Subscapula
0.0 0.0
P90X Fit Test

Prior to Day 01
1. Physical Condition
Pull-Ups Vertical Reach Jump with Step Vertical Leap Push-Ups Toe Touch Wall Squat Bicep Curls 1 Reps Inch Inch Inch Reps Inch Seconds Reps Weight Total reps FAIL
In & Outs
13.5 20 -6 60 20 20 400 35
PASS PASS PASS PASS
PASS PASS
2. Cardiac Condition
Resting Heart Rate Heart Rate Maximizer: Immediately After 1 minute After 2 minutes After 3 minutes After 4 minutes 76 Bpm Bpm Bpm Bpm Bpm Bpm
TARGET HEART RATE CALCULATOR

Age (from "SETUP" sheet)
Maximum Heart Hate "In Zone" Minimum Target Heart Rate "Light Intensity" Target Heart Rate "Moderate Intensity" Target Heart Rate "Heavy Intensity" Target Heart Rate "MAX Intensity" Target Heart Rate
it Test
1
After Day 90
1. Physical Condition
Pull-Ups Vertical Reach Jump with Step Vertical Leap Push-Ups Toe Touch Wall Squat Bicep Curls Reps Inch Inch Inch Reps Inch Seconds Reps Weight Total reps FAIL
0 7
FAIL FAIL FAIL FAIL
0 In & Outs
FAIL FAIL
2. Cardiac Condition
Resting Heart Rate Heart Rate Maximizer: Immediately After 1 minute After 2 minutes After 3 minutes After 4 minutes Bpm Bpm Bpm Bpm Bpm Bpm
49
yrs
Bpm Bpm Bpm Bpm Bpm Bpm
175.7 105 114 132 149 167
Start
Week 2
Week 3 4-Apr-11
Week 4 11-Apr-11
Date
Neck Shoulder Chest Waist Abdomen Hips Thigh Measurements (inch) Knee Calf Ankle Arm Forearm Wrist Waist-Hip Ratio Pectoral Abdominal Thigh Body Fat Tricep Measurements (mm) Subscapular Suprailiac Axilla
21-Mar-11 28-Mar-11 17.5 41 37.5 39 40 21
14
0.9375
Week 5 18-Apr-11
Week 6 25-Apr-11
Week 7 2-May-11
Week 8 9-May-11
Week 9 16-May-11
Week 10 23-May-11
Week 11 30-May-11
Week 12 6-Jun-11
Week 13 13-Jun-11
Final 19-Jun-11
Workout Schedul
DATA FROM SETUP SHEET: WEIGHT Too high (Greater Target (Less BODY FAT Too high (Greater Target (Less BMI Too high (Greater Target (Less than) than) than) than) than) than) 170.0 182.6 25.0% 18.0% 24.9 24.8 Weight Loss 0.0 Body Fat (lb) 40.6 Body Fat (%) 21.2%
Sheet is PROTECTED for safety but no
Date
Monday, March 21, 2011 Tuesday, March 22, 2011 Wednesday, March 23, 2011 Thursday, March 24, 2011 Friday, March 25, 2011 Saturday, March 26, 2011 Sunday, March 27, 2011 Monday, March 28, 2011 Tuesday, March 29, 2011 Wednesday, March 30, 2011 Thursday, March 31, 2011 Friday, April 01, 2011 Saturday, April 02, 2011 Sunday, April 03, 2011 Monday, April 04, 2011 Tuesday, April 05, 2011 Wednesday, April 06, 2011 Thursday, April 07, 2011 Friday, April 08, 2011 Saturday, April 09, 2011 Sunday, April 10, 2011 Monday, April 11, 2011 Tuesday, April 12, 2011 Wednesday, April 13, 2011 Thursday, April 14, 2011 Friday, April 15, 2011
Weight 192.0
BMI 26.0
Saturday, April 16, 2011 Sunday, April 17, 2011 Monday, April 18, 2011 Tuesday, April 19, 2011 Wednesday, April 20, 2011 Thursday, April 21, 2011 Friday, April 22, 2011 Saturday, April 23, 2011 Sunday, April 24, 2011 Monday, April 25, 2011 Tuesday, April 26, 2011 Wednesday, April 27, 2011 Thursday, April 28, 2011 Friday, April 29, 2011 Saturday, April 30, 2011 Sunday, May 01, 2011 Monday, May 02, 2011 Tuesday, May 03, 2011 Wednesday, May 04, 2011 Thursday, May 05, 2011 Friday, May 06, 2011 Saturday, May 07, 2011 Sunday, May 08, 2011 Monday, May 09, 2011 Tuesday, May 10, 2011 Wednesday, May 11, 2011 Thursday, May 12, 2011 Friday, May 13, 2011 Saturday, May 14, 2011 Sunday, May 15, 2011 Monday, May 16, 2011 Tuesday, May 17, 2011 Wednesday, May 18, 2011 Thursday, May 19, 2011 Friday, May 20, 2011 Saturday, May 21, 2011 Sunday, May 22, 2011 Monday, May 23, 2011 Tuesday, May 24, 2011 Wednesday, May 25, 2011 Thursday, May 26, 2011 Friday, May 27, 2011 Saturday, May 28, 2011 Sunday, May 29, 2011
Monday, May 30, 2011 Tuesday, May 31, 2011 Wednesday, June 01, 2011 Thursday, June 02, 2011 Friday, June 03, 2011 Saturday, June 04, 2011 Sunday, June 05, 2011 Monday, June 06, 2011 Tuesday, June 07, 2011 Wednesday, June 08, 2011 Thursday, June 09, 2011 Friday, June 10, 2011 Saturday, June 11, 2011 Sunday, June 12, 2011 Monday, June 13, 2011 Tuesday, June 14, 2011 Wednesday, June 15, 2011 Thursday, June 16, 2011 Friday, June 17, 2011 Saturday, June 18, 2011 Sunday, June 19, 2011 Monday, June 20, 2011 Tuesday, June 21, 2011 Wednesday, June 22, 2011 Thursday, June 23, 2011 Friday, June 24, 2011 Saturday, June 25, 2011 Sunday, June 26, 2011 Monday, June 27, 2011 Tuesday, June 28, 2011 Wednesday, June 29, 2011 Thursday, June 30, 2011 Friday, July 01, 2011 Saturday, July 02, 2011 Sunday, July 03, 2011 Monday, July 04, 2011 Tuesday, July 05, 2011 Wednesday, July 06, 2011 Thursday, July 07, 2011 Friday, July 08, 2011 Saturday, July 09, 2011 Sunday, July 10, 2011 Monday, July 11, 2011 Tuesday, July 12, 2011
Wednesday, July 13, 2011 Thursday, July 14, 2011 Friday, July 15, 2011 Saturday, July 16, 2011 Sunday, July 17, 2011 Monday, July 18, 2011 Tuesday, July 19, 2011 Wednesday, July 20, 2011 Thursday, July 21, 2011 Friday, July 22, 2011 Saturday, July 23, 2011 Sunday, July 24, 2011 Monday, July 25, 2011 Tuesday, July 26, 2011 Wednesday, July 27, 2011 Thursday, July 28, 2011 Friday, July 29, 2011 Saturday, July 30, 2011 Sunday, July 31, 2011 Monday, August 01, 2011 Tuesday, August 02, 2011 Wednesday, August 03, 2011 Thursday, August 04, 2011 Friday, August 05, 2011 Saturday, August 06, 2011 Sunday, August 07, 2011 Monday, August 08, 2011 Tuesday, August 09, 2011 Wednesday, August 10, 2011 Thursday, August 11, 2011 Friday, August 12, 2011 Saturday, August 13, 2011 Sunday, August 14, 2011 Monday, August 15, 2011 Tuesday, August 16, 2011 Wednesday, August 17, 2011 Thursday, August 18, 2011 Friday, August 19, 2011 Saturday, August 20, 2011 Sunday, August 21, 2011 Monday, August 22, 2011 Tuesday, August 23, 2011 Wednesday, August 24, 2011 Thursday, August 25, 2011
Friday, August 26, 2011 Saturday, August 27, 2011 Sunday, August 28, 2011 Monday, August 29, 2011 Tuesday, August 30, 2011 Wednesday, August 31, 2011 Thursday, September 01, 2011 Friday, September 02, 2011 Saturday, September 03, 2011 Sunday, September 04, 2011 Monday, September 05, 2011 Tuesday, September 06, 2011 Wednesday, September 07, 2011 Thursday, September 08, 2011 Friday, September 09, 2011 Saturday, September 10, 2011 Sunday, September 11, 2011 Monday, September 12, 2011 Tuesday, September 13, 2011 Wednesday, September 14, 2011 Thursday, September 15, 2011 Friday, September 16, 2011 Saturday, September 17, 2011 Sunday, September 18, 2011 Monday, September 19, 2011 Tuesday, September 20, 2011 Wednesday, September 21, 2011 Thursday, September 22, 2011 Friday, September 23, 2011 Saturday, September 24, 2011 Sunday, September 25, 2011 Monday, September 26, 2011 Tuesday, September 27, 2011 Wednesday, September 28, 2011 Thursday, September 29, 2011 Friday, September 30, 2011 Saturday, October 01, 2011 Sunday, October 02, 2011 Monday, October 03, 2011 Tuesday, October 04, 2011 Wednesday, October 05, 2011 Thursday, October 06, 2011 Friday, October 07, 2011 Saturday, October 08, 2011
Sunday, October 09, 2011 Monday, October 10, 2011 Tuesday, October 11, 2011 Wednesday, October 12, 2011 Thursday, October 13, 2011 Friday, October 14, 2011 Saturday, October 15, 2011 Sunday, October 16, 2011 Monday, October 17, 2011 Tuesday, October 18, 2011 Wednesday, October 19, 2011 Thursday, October 20, 2011 Friday, October 21, 2011 Saturday, October 22, 2011 Sunday, October 23, 2011 Monday, October 24, 2011 Tuesday, October 25, 2011 Wednesday, October 26, 2011 Thursday, October 27, 2011 Friday, October 28, 2011 Saturday, October 29, 2011 Sunday, October 30, 2011 Monday, October 31, 2011 Tuesday, November 01, 2011 Wednesday, November 02, 2011 Thursday, November 03, 2011 Friday, November 04, 2011 Saturday, November 05, 2011 Sunday, November 06, 2011 Monday, November 07, 2011 Tuesday, November 08, 2011 Wednesday, November 09, 2011 Thursday, November 10, 2011 Friday, November 11, 2011 Saturday, November 12, 2011 Sunday, November 13, 2011 Monday, November 14, 2011 Tuesday, November 15, 2011 Wednesday, November 16, 2011 Thursday, November 17, 2011 Friday, November 18, 2011 Saturday, November 19, 2011 Sunday, November 20, 2011 Monday, November 21, 2011
Tuesday, November 22, 2011 Wednesday, November 23, 2011 Thursday, November 24, 2011 Friday, November 25, 2011 Saturday, November 26, 2011 Sunday, November 27, 2011 Monday, November 28, 2011 Tuesday, November 29, 2011 Wednesday, November 30, 2011 Thursday, December 01, 2011 Friday, December 02, 2011 Saturday, December 03, 2011 Sunday, December 04, 2011 Monday, December 05, 2011 Tuesday, December 06, 2011 Wednesday, December 07, 2011 Thursday, December 08, 2011 Friday, December 09, 2011 Saturday, December 10, 2011 Sunday, December 11, 2011 Monday, December 12, 2011 Tuesday, December 13, 2011 Wednesday, December 14, 2011 Thursday, December 15, 2011 Friday, December 16, 2011 Saturday, December 17, 2011 Sunday, December 18, 2011 Monday, December 19, 2011 Tuesday, December 20, 2011 Wednesday, December 21, 2011 Thursday, December 22, 2011 Friday, December 23, 2011 Saturday, December 24, 2011 Sunday, December 25, 2011 Monday, December 26, 2011 Tuesday, December 27, 2011 Wednesday, December 28, 2011 Thursday, December 29, 2011 Friday, December 30, 2011 Saturday, December 31, 2011 Sunday, January 01, 2012 Monday, January 02, 2012 Tuesday, January 03, 2012 Wednesday, January 04, 2012
Thursday, January 05, 2012 Friday, January 06, 2012 Saturday, January 07, 2012 Sunday, January 08, 2012 Monday, January 09, 2012 Tuesday, January 10, 2012 Wednesday, January 11, 2012 Thursday, January 12, 2012 Friday, January 13, 2012 Saturday, January 14, 2012 Sunday, January 15, 2012 Monday, January 16, 2012 Tuesday, January 17, 2012 Wednesday, January 18, 2012 Thursday, January 19, 2012 Friday, January 20, 2012 Saturday, January 21, 2012 Sunday, January 22, 2012 Monday, January 23, 2012 Tuesday, January 24, 2012 Wednesday, January 25, 2012 Thursday, January 26, 2012 Friday, January 27, 2012 Saturday, January 28, 2012 Sunday, January 29, 2012 Monday, January 30, 2012 Tuesday, January 31, 2012 Wednesday, February 01, 2012 Thursday, February 02, 2012 Friday, February 03, 2012 Saturday, February 04, 2012 Sunday, February 05, 2012 Monday, February 06, 2012 Tuesday, February 07, 2012 Wednesday, February 08, 2012 Thursday, February 09, 2012 Friday, February 10, 2012 Saturday, February 11, 2012 Sunday, February 12, 2012 Monday, February 13, 2012 Tuesday, February 14, 2012 Wednesday, February 15, 2012 Thursday, February 16, 2012 Friday, February 17, 2012
Saturday, February 18, 2012 Sunday, February 19, 2012 Monday, February 20, 2012 Tuesday, February 21, 2012 Wednesday, February 22, 2012 Thursday, February 23, 2012 Friday, February 24, 2012 Saturday, February 25, 2012 Sunday, February 26, 2012 Monday, February 27, 2012 Tuesday, February 28, 2012 Wednesday, February 29, 2012 Thursday, March 01, 2012 Friday, March 02, 2012 Saturday, March 03, 2012 Sunday, March 04, 2012 Monday, March 05, 2012 Tuesday, March 06, 2012 Wednesday, March 07, 2012 Thursday, March 08, 2012 Friday, March 09, 2012 Saturday, March 10, 2012 Sunday, March 11, 2012 Monday, March 12, 2012 Tuesday, March 13, 2012 Wednesday, March 14, 2012 Thursday, March 15, 2012 Friday, March 16, 2012 Saturday, March 17, 2012 Sunday, March 18, 2012 Monday, March 19, 2012 Tuesday, March 20, 2012 Wednesday, March 21, 2012 Thursday, March 22, 2012 Friday, March 23, 2012 Saturday, March 24, 2012 Sunday, March 25, 2012 Monday, March 26, 2012 Tuesday, March 27, 2012 Wednesday, March 28, 2012 Thursday, March 29, 2012 Friday, March 30, 2012 Saturday, March 31, 2012 Sunday, April 01, 2012
Monday, April 02, 2012 Tuesday, April 03, 2012 Wednesday, April 04, 2012 Thursday, April 05, 2012 Friday, April 06, 2012 Saturday, April 07, 2012 Sunday, April 08, 2012 Monday, April 09, 2012 Tuesday, April 10, 2012 Wednesday, April 11, 2012 Thursday, April 12, 2012 Friday, April 13, 2012 Saturday, April 14, 2012 Sunday, April 15, 2012 Monday, April 16, 2012 Tuesday, April 17, 2012 Wednesday, April 18, 2012 Thursday, April 19, 2012 Friday, April 20, 2012 Saturday, April 21, 2012 Sunday, April 22, 2012 Monday, April 23, 2012 Tuesday, April 24, 2012 Wednesday, April 25, 2012 Thursday, April 26, 2012 Friday, April 27, 2012 Saturday, April 28, 2012 Sunday, April 29, 2012 Monday, April 30, 2012 Tuesday, May 01, 2012 Wednesday, May 02, 2012 Thursday, May 03, 2012 Friday, May 04, 2012 Saturday, May 05, 2012 Sunday, May 06, 2012 Monday, May 07, 2012 Tuesday, May 08, 2012 Wednesday, May 09, 2012 Thursday, May 10, 2012 Friday, May 11, 2012 Saturday, May 12, 2012 Sunday, May 13, 2012 Monday, May 14, 2012 Tuesday, May 15, 2012
Wednesday, May 16, 2012 Thursday, May 17, 2012 Friday, May 18, 2012 Saturday, May 19, 2012 Sunday, May 20, 2012 Monday, May 21, 2012 Tuesday, May 22, 2012 Wednesday, May 23, 2012 Thursday, May 24, 2012 Friday, May 25, 2012 Saturday, May 26, 2012 Sunday, May 27, 2012 Monday, May 28, 2012 Tuesday, May 29, 2012 Wednesday, May 30, 2012 Thursday, May 31, 2012 Friday, June 01, 2012 Saturday, June 02, 2012 Sunday, June 03, 2012 Monday, June 04, 2012 Tuesday, June 05, 2012 Wednesday, June 06, 2012 Thursday, June 07, 2012 Friday, June 08, 2012 Saturday, June 09, 2012 Sunday, June 10, 2012 Monday, June 11, 2012 Tuesday, June 12, 2012 Wednesday, June 13, 2012 Thursday, June 14, 2012 Friday, June 15, 2012 Saturday, June 16, 2012 Sunday, June 17, 2012 Monday, June 18, 2012 Tuesday, June 19, 2012 Wednesday, June 20, 2012 Thursday, June 21, 2012 Friday, June 22, 2012 Saturday, June 23, 2012 Sunday, June 24, 2012 Monday, June 25, 2012 Tuesday, June 26, 2012 Wednesday, June 27, 2012 Thursday, June 28, 2012
Friday, June 29, 2012 Saturday, June 30, 2012 Sunday, July 01, 2012 Monday, July 02, 2012 Tuesday, July 03, 2012 Wednesday, July 04, 2012 Thursday, July 05, 2012 Friday, July 06, 2012 Saturday, July 07, 2012 Sunday, July 08, 2012 Monday, July 09, 2012 Tuesday, July 10, 2012 Wednesday, July 11, 2012 Thursday, July 12, 2012 Friday, July 13, 2012 Saturday, July 14, 2012 Sunday, July 15, 2012 Monday, July 16, 2012 Tuesday, July 17, 2012 Wednesday, July 18, 2012 Thursday, July 19, 2012 Friday, July 20, 2012 Saturday, July 21, 2012 Sunday, July 22, 2012 Monday, July 23, 2012 Tuesday, July 24, 2012 Wednesday, July 25, 2012 Thursday, July 26, 2012 Friday, July 27, 2012 Saturday, July 28, 2012 Sunday, July 29, 2012 Monday, July 30, 2012 Tuesday, July 31, 2012 Wednesday, August 01, 2012 Thursday, August 02, 2012 Friday, August 03, 2012 Saturday, August 04, 2012 Sunday, August 05, 2012 Monday, August 06, 2012 Tuesday, August 07, 2012 Wednesday, August 08, 2012 Thursday, August 09, 2012 Friday, August 10, 2012 Saturday, August 11, 2012
Sunday, August 12, 2012 Monday, August 13, 2012 Tuesday, August 14, 2012 Wednesday, August 15, 2012 Thursday, August 16, 2012 Friday, August 17, 2012 Saturday, August 18, 2012 Sunday, August 19, 2012 Monday, August 20, 2012 Tuesday, August 21, 2012 Wednesday, August 22, 2012 Thursday, August 23, 2012 Friday, August 24, 2012 Saturday, August 25, 2012 Sunday, August 26, 2012 Monday, August 27, 2012 Tuesday, August 28, 2012 Wednesday, August 29, 2012 Thursday, August 30, 2012 Friday, August 31, 2012 Saturday, September 01, 2012 Sunday, September 02, 2012 Monday, September 03, 2012 Tuesday, September 04, 2012 Wednesday, September 05, 2012 Thursday, September 06, 2012 Friday, September 07, 2012 Saturday, September 08, 2012 Sunday, September 09, 2012 Monday, September 10, 2012 Tuesday, September 11, 2012 Wednesday, September 12, 2012 Thursday, September 13, 2012 Friday, September 14, 2012 Saturday, September 15, 2012 Sunday, September 16, 2012 Monday, September 17, 2012 Tuesday, September 18, 2012 Wednesday, September 19, 2012 Thursday, September 20, 2012 Friday, September 21, 2012 Saturday, September 22, 2012 Sunday, September 23, 2012 Monday, September 24, 2012
Tuesday, September 25, 2012 Wednesday, September 26, 2012 Thursday, September 27, 2012 Friday, September 28, 2012 Saturday, September 29, 2012 Sunday, September 30, 2012 Monday, October 01, 2012 Tuesday, October 02, 2012 Wednesday, October 03, 2012 Thursday, October 04, 2012 Friday, October 05, 2012 Saturday, October 06, 2012 Sunday, October 07, 2012 Monday, October 08, 2012 Tuesday, October 09, 2012 Wednesday, October 10, 2012 Thursday, October 11, 2012 Friday, October 12, 2012 Saturday, October 13, 2012 Sunday, October 14, 2012 Monday, October 15, 2012 Tuesday, October 16, 2012 Wednesday, October 17, 2012 Thursday, October 18, 2012 Friday, October 19, 2012 Saturday, October 20, 2012 Sunday, October 21, 2012 Monday, October 22, 2012 Tuesday, October 23, 2012 Wednesday, October 24, 2012 Thursday, October 25, 2012 Friday, October 26, 2012 Saturday, October 27, 2012 Sunday, October 28, 2012 Monday, October 29, 2012 Tuesday, October 30, 2012 Wednesday, October 31, 2012 Thursday, November 01, 2012 Friday, November 02, 2012 Saturday, November 03, 2012 Sunday, November 04, 2012 Monday, November 05, 2012 Tuesday, November 06, 2012 Wednesday, November 07, 2012
Thursday, November 08, 2012 Friday, November 09, 2012 Saturday, November 10, 2012 Sunday, November 11, 2012 Monday, November 12, 2012 Tuesday, November 13, 2012 Wednesday, November 14, 2012 Thursday, November 15, 2012 Friday, November 16, 2012 Saturday, November 17, 2012 Sunday, November 18, 2012 Monday, November 19, 2012 Tuesday, November 20, 2012 Wednesday, November 21, 2012 Thursday, November 22, 2012 Friday, November 23, 2012 Saturday, November 24, 2012 Sunday, November 25, 2012 Monday, November 26, 2012 Tuesday, November 27, 2012 Wednesday, November 28, 2012 Thursday, November 29, 2012 Friday, November 30, 2012 Saturday, December 01, 2012 Sunday, December 02, 2012 Monday, December 03, 2012 Tuesday, December 04, 2012 Wednesday, December 05, 2012 Thursday, December 06, 2012 Friday, December 07, 2012 Saturday, December 08, 2012 Sunday, December 09, 2012 Monday, December 10, 2012 Tuesday, December 11, 2012 Wednesday, December 12, 2012 Thursday, December 13, 2012 Friday, December 14, 2012 Saturday, December 15, 2012 Sunday, December 16, 2012 Monday, December 17, 2012 Tuesday, December 18, 2012 Wednesday, December 19, 2012 Thursday, December 20, 2012 Friday, December 21, 2012
Saturday, December 22, 2012 Sunday, December 23, 2012 Monday, December 24, 2012 Tuesday, December 25, 2012 Wednesday, December 26, 2012 Thursday, December 27, 2012 Friday, December 28, 2012 Saturday, December 29, 2012 Sunday, December 30, 2012 Monday, December 31, 2012 Tuesday, January 01, 2013 Wednesday, January 02, 2013 Thursday, January 03, 2013 Friday, January 04, 2013 Saturday, January 05, 2013 Sunday, January 06, 2013 Monday, January 07, 2013 Tuesday, January 08, 2013 Wednesday, January 09, 2013 Thursday, January 10, 2013 Friday, January 11, 2013 Saturday, January 12, 2013 Sunday, January 13, 2013 Monday, January 14, 2013 Tuesday, January 15, 2013 Wednesday, January 16, 2013 Thursday, January 17, 2013 Friday, January 18, 2013 Saturday, January 19, 2013 Sunday, January 20, 2013 Monday, January 21, 2013 Tuesday, January 22, 2013 Wednesday, January 23, 2013 Thursday, January 24, 2013 Friday, January 25, 2013 Saturday, January 26, 2013 Sunday, January 27, 2013 Monday, January 28, 2013 Tuesday, January 29, 2013 Wednesday, January 30, 2013 Thursday, January 31, 2013 Friday, February 01, 2013 Saturday, February 02, 2013 Sunday, February 03, 2013
Monday, February 04, 2013 Tuesday, February 05, 2013 Wednesday, February 06, 2013 Thursday, February 07, 2013 Friday, February 08, 2013 Saturday, February 09, 2013 Sunday, February 10, 2013 Monday, February 11, 2013 Tuesday, February 12, 2013 Wednesday, February 13, 2013 Thursday, February 14, 2013 Friday, February 15, 2013 Saturday, February 16, 2013 Sunday, February 17, 2013 Monday, February 18, 2013 Tuesday, February 19, 2013 Wednesday, February 20, 2013 Thursday, February 21, 2013 Friday, February 22, 2013 Saturday, February 23, 2013 Sunday, February 24, 2013 Monday, February 25, 2013 Tuesday, February 26, 2013 Wednesday, February 27, 2013 Thursday, February 28, 2013 Friday, March 01, 2013 Saturday, March 02, 2013 Sunday, March 03, 2013 Monday, March 04, 2013 Tuesday, March 05, 2013 Wednesday, March 06, 2013 Thursday, March 07, 2013 Friday, March 08, 2013 Saturday, March 09, 2013 Sunday, March 10, 2013 Monday, March 11, 2013 Tuesday, March 12, 2013 Wednesday, March 13, 2013 Thursday, March 14, 2013 Friday, March 15, 2013 Saturday, March 16, 2013 Sunday, March 17, 2013 Monday, March 18, 2013 Tuesday, March 19, 2013
Wednesday, March 20, 2013 Thursday, March 21, 2013 Friday, March 22, 2013 Saturday, March 23, 2013 Sunday, March 24, 2013 Monday, March 25, 2013 Tuesday, March 26, 2013 Wednesday, March 27, 2013 Thursday, March 28, 2013 Friday, March 29, 2013 Saturday, March 30, 2013 Sunday, March 31, 2013 Monday, April 01, 2013 Tuesday, April 02, 2013 Wednesday, April 03, 2013 Thursday, April 04, 2013 Friday, April 05, 2013 Saturday, April 06, 2013 Sunday, April 07, 2013 Monday, April 08, 2013 Tuesday, April 09, 2013 Wednesday, April 10, 2013 Thursday, April 11, 2013 Friday, April 12, 2013 Saturday, April 13, 2013 Sunday, April 14, 2013 Monday, April 15, 2013 Tuesday, April 16, 2013 Wednesday, April 17, 2013 Thursday, April 18, 2013 Friday, April 19, 2013 Saturday, April 20, 2013 Sunday, April 21, 2013 Monday, April 22, 2013 Tuesday, April 23, 2013 Wednesday, April 24, 2013 Thursday, April 25, 2013 Friday, April 26, 2013 Saturday, April 27, 2013 Sunday, April 28, 2013 Monday, April 29, 2013 Tuesday, April 30, 2013 Wednesday, May 01, 2013 Thursday, May 02, 2013
Friday, May 03, 2013 Saturday, May 04, 2013 Sunday, May 05, 2013 Monday, May 06, 2013 Tuesday, May 07, 2013 Wednesday, May 08, 2013 Thursday, May 09, 2013 Friday, May 10, 2013 Saturday, May 11, 2013 Sunday, May 12, 2013 Monday, May 13, 2013 Tuesday, May 14, 2013 Wednesday, May 15, 2013 Thursday, May 16, 2013 Friday, May 17, 2013 Saturday, May 18, 2013 Sunday, May 19, 2013 Monday, May 20, 2013 Tuesday, May 21, 2013 Wednesday, May 22, 2013 Thursday, May 23, 2013 Friday, May 24, 2013 Saturday, May 25, 2013 Sunday, May 26, 2013 Monday, May 27, 2013 Tuesday, May 28, 2013 Wednesday, May 29, 2013 Thursday, May 30, 2013 Friday, May 31, 2013 Saturday, June 01, 2013 Sunday, June 02, 2013 Monday, June 03, 2013 Tuesday, June 04, 2013 Wednesday, June 05, 2013 Thursday, June 06, 2013 Friday, June 07, 2013 Saturday, June 08, 2013 Sunday, June 09, 2013 Monday, June 10, 2013 Tuesday, June 11, 2013 Wednesday, June 12, 2013 Thursday, June 13, 2013 Friday, June 14, 2013 Saturday, June 15, 2013
Sunday, June 16, 2013 Monday, June 17, 2013 Tuesday, June 18, 2013 Wednesday, June 19, 2013 Thursday, June 20, 2013 Friday, June 21, 2013 Saturday, June 22, 2013 Sunday, June 23, 2013 Monday, June 24, 2013 Tuesday, June 25, 2013 Wednesday, June 26, 2013 Thursday, June 27, 2013 Friday, June 28, 2013 Saturday, June 29, 2013 Sunday, June 30, 2013 Monday, July 01, 2013 Tuesday, July 02, 2013 Wednesday, July 03, 2013 Thursday, July 04, 2013 Friday, July 05, 2013 Saturday, July 06, 2013 Sunday, July 07, 2013 Monday, July 08, 2013 Tuesday, July 09, 2013 Wednesday, July 10, 2013 Thursday, July 11, 2013 Friday, July 12, 2013 Saturday, July 13, 2013 Sunday, July 14, 2013 Monday, July 15, 2013 Tuesday, July 16, 2013 Wednesday, July 17, 2013 Thursday, July 18, 2013 Friday, July 19, 2013 Saturday, July 20, 2013 Sunday, July 21, 2013 Monday, July 22, 2013 Tuesday, July 23, 2013 Wednesday, July 24, 2013 Thursday, July 25, 2013 Friday, July 26, 2013 Saturday, July 27, 2013 Sunday, July 28, 2013 Monday, July 29, 2013
Tuesday, July 30, 2013 Wednesday, July 31, 2013 Thursday, August 01, 2013 Friday, August 02, 2013 Saturday, August 03, 2013 Sunday, August 04, 2013 Monday, August 05, 2013 Tuesday, August 06, 2013 Wednesday, August 07, 2013 Thursday, August 08, 2013 Friday, August 09, 2013 Saturday, August 10, 2013 Sunday, August 11, 2013 Monday, August 12, 2013 Tuesday, August 13, 2013 Wednesday, August 14, 2013 Thursday, August 15, 2013 Friday, August 16, 2013 Saturday, August 17, 2013 Sunday, August 18, 2013 Monday, August 19, 2013 Tuesday, August 20, 2013 Wednesday, August 21, 2013 Thursday, August 22, 2013 Friday, August 23, 2013 Saturday, August 24, 2013 Sunday, August 25, 2013 Monday, August 26, 2013 Tuesday, August 27, 2013 Wednesday, August 28, 2013 Thursday, August 29, 2013 Friday, August 30, 2013 Saturday, August 31, 2013 Sunday, September 01, 2013 Monday, September 02, 2013 Tuesday, September 03, 2013 Wednesday, September 04, 2013 Thursday, September 05, 2013 Friday, September 06, 2013 Saturday, September 07, 2013 Sunday, September 08, 2013 Monday, September 09, 2013 Tuesday, September 10, 2013 Wednesday, September 11, 2013
Thursday, September 12, 2013 Friday, September 13, 2013 Saturday, September 14, 2013 Sunday, September 15, 2013 Monday, September 16, 2013 Tuesday, September 17, 2013 Wednesday, September 18, 2013 Thursday, September 19, 2013 Friday, September 20, 2013 Saturday, September 21, 2013 Sunday, September 22, 2013 Monday, September 23, 2013 Tuesday, September 24, 2013 Wednesday, September 25, 2013 Thursday, September 26, 2013 Friday, September 27, 2013 Saturday, September 28, 2013 Sunday, September 29, 2013 Monday, September 30, 2013 Tuesday, October 01, 2013 Wednesday, October 02, 2013 Thursday, October 03, 2013 Friday, October 04, 2013 Saturday, October 05, 2013 Sunday, October 06, 2013 Monday, October 07, 2013 Tuesday, October 08, 2013 Wednesday, October 09, 2013 Thursday, October 10, 2013 Friday, October 11, 2013 Saturday, October 12, 2013 Sunday, October 13, 2013 Monday, October 14, 2013 Tuesday, October 15, 2013 Wednesday, October 16, 2013 Thursday, October 17, 2013 Friday, October 18, 2013 Saturday, October 19, 2013 Sunday, October 20, 2013 Monday, October 21, 2013 Tuesday, October 22, 2013 Wednesday, October 23, 2013 Thursday, October 24, 2013
ut Schedule & Performance
ED for safety but no password is required for unprotecting
Water Content (%)
Bone Density (%)
Max Heart Rate
Average Heart Rate
Exercise Time (min)
Time in Zone (min)
Time in Zone (%)
Workout (Classic)
Chest & Back, Ab Ripper Plyometrics Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest & Back, Ab Ripper Plyometrics Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest & Back, Ab Ripper Plyometrics Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Strech Core Synergistics
Unprotect the sheet before using the "Reschedule" Feature
Reschedu le
PHASE 1
Undo
Undo
Yoga X Rest or X Stretch Chest, Shoulders, Triceps, Ab Ripper Plyometrics Back & Biceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest, Shoulders, Triceps, Ab Ripper Plyometrics Back & Biceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest, Shoulders, Triceps, Ab Ripper Plyometrics Back & Biceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Strech Core Synergistics Yoga X Rest or X Stretch Chest & Back, Ab Ripper Plyometrics Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest, Shoulders Triceps, Ab Ripper Plyometrics Back & Biceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch
PHASE 2
Undo
PHASE 3
Chest & Back, Ab Ripper Plyometrics Shoulders & Arms, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Chest, Shoulders Triceps, Ab Ripper Plyometrics Back & Biceps, Ab Ripper Yoga X Legs & Back, Ab Ripper Kenpo X Rest or X Stretch Yoga X Core Synergistics Kenpo X X Strech Core Synergistics Yoga X Rest or X Stretch
Undo
Chest & Back

WEEK DATE
01 Standard Push-Ups
1
Mon, Mar 21, '11 N1 N2 K1 K2
0 0
2
Mon, Mar 28, '11 N1 N2 K1 K2
0 0
3
Mon, Apr 04, '11 N1 N2 K1 K2
0 0
9
Mon, May 16, '11 N1 N2 K1 K2
0 0
11
Mon, May 30, '11 N1 N2 K1 K2
0 0
NOTES 02 Wide Front Pull-Ups NC1 NC2 NOTES 03 Military Push-Ups N1 N2 NOTES 04 Reverse Grip Chin-Ups NC1 NC2 NOTES 05 Wide Fly Push-Ups N1 N2 NOTES 06 Closed Grip Overhand Pull-Ups NC1 NC2 NOTES 07 Decline Push-Ups N1 N2 NOTES 08 Heavy Pants R1 R2 NOTES 09 Diamond Push-Ups N1 N2 NOTES 10 Lawnmovers R1 R2 NOTES 11 Dive-Bomber Push-Ups N1 N2 NOTES 12 Back Flys R1 R2 NOTES W W
0 0
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
N1 N2
K1 K2
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
CHEST & BACK
Plyometrics
Week 1
COMPLETED? NOTES Tuesday, March 22, 2011 NOT YET
Week 2
Tuesday, March 29, 2011 NOT YET
Week 5
COMPLETED? NOTES Tuesday, April 19, 2011 NOT YET
Week 6
Tuesday, April 26, 2011 NOT YET
Week 9
COMPLETED? NOTES Tuesday, May 17, 2011 NOT YET
Week 10
Tuesday, May 24, 2011 NOT YET
ics
Week 3
Tuesday, April 05, 2011 NOT YET
Week 7
Week 11
Week 12
Tuesday, June 07, 2011 NOT YET
Cardio X
Week 1
COMPLETED? NOTES Not Done in CLASSIC NOT YET
Week 2
Not Done in CLASSIC NOT YET
Week 5
Week 6
Week 9
Week 10
Week 13
Cardio X
Week 3
Week 4
Week 7
Week 8
Week 11
Week 12
Shoulders & Arms

WEEK DATE
01 Alternating Shoulder Presses NOTES 02 In & Out Bicep Curls NOTES 03 Two-Arm Tricep Kickbacks NOTES 04 Deep Swimmer's Presses NOTES 05 Full Supination Concentration Curls NOTES 06 Chair Dips NOTES 07 Upright Rows NOTES 08 Static Arm Curls NOTES 09 Flip-Grip Twist Tricep Kickbacks NOTES 10 Seated Two-Angle Shoulder Flys NOTES 11 Crouching Cohen Curls NOTES 12 Lying-Down Tricep Extensions NOTES R1 R2 W W
0 0
1
Wed, Mar 23, '11 R1 R2 W W
0 0
2
Wed, Mar 30, '11 R1 R2 W W
0 0
3
Wed, Apr 06, '11 R1 R2 W W
0 0
9
Wed, May 18, '11 R1 R2 W W
0 0
11
Wed, Jun 01, '11 R1 R2 W W
0 0
R1 R2
1 1
W W
10 10
1 0
R1 R2
2 2
W W
10 10
2 0
R1 R2
3 3
W W
10 10
3 0
R1 R2
4 4
W W
10 10
4 0
R1 R2
5 5
W W
10 10
5 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
# 0
R1 R2
# 0
R1 R2
# 0
R1 R2
# 0
R1 R2
# 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
BONUS ROUND
13 In & Out Strait Arm Shoulder Flys NOTES 14 Congdon Curls NOTES 15 Side Tri-Rises NOTES LA LA RA RA
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
R1 R2
W W
0 0
LA LA
RA RA
0 0
LA LA
RA RA
0 0
LA LA
RA RA
0 0
LA LA
RA RA
0 0
SHOULDERS & ARMS
Yoga X
Week 1
COMPLETED? NOTES Thursday, March 24, 2011 NOT YET
Week 2
Thursday, March 31, 2011 NOT YET
Week 5
COMPLETED? NOTES Thursday, April 21, 2011 NOT YET
Week 6
Thursday, April 28, 2011 NOT YET
Week 9
COMPLETED? NOTES Thursday, May 19, 2011 NOT YET
Week 10
Thursday, May 26, 2011 NOT YET
Week 13
COMPLETED? NOTES Monday, June 13, 2011 NOT YET
Week 13
Saturday, June 18, 2011 NOT YET
Yoga X
Week 3
Thursday, April 07, 2011 NOT YET
Week 4
Monday, April 11, 2011 NOT YET
Week 4
Saturday, April 16, 2011 NOT YET
Week 7
Thursday, May 05, 2011 NOT YET
Week 8
Monday, May 09, 2011 NOT YET
Week 8
Saturday, May 14, 2011 NOT YET
Week 11
Thursday, June 02, 2011 NOT YET
Week 12
Thursday, June 09, 2011 NOT YET
Kenpo X
Week 1
COMPLETED? NOTES Saturday, March 26, 2011 NOT YET
Week 2
Week 5
COMPLETED? NOTES Saturday, April 23, 2011 NOT YET
Week 6
Week 9
COMPLETED? NOTES Saturday, May 21, 2011 NOT YET
Week 10
Week 13
COMPLETED? NOTES Wednesday, June 15, 2011 NOT YET
Kenpo X
Week 3
Week 4
Wednesday, April 13, 2011 NOT YET
Week 7
Week 8
Wednesday, May 11, 2011 NOT YET
Week 11
Week 12
Legs & Back

WEEK DATE
01 Balance Lunge NOTES 02 Calf Raise Squat NOTES 03 Reverse Grip Chin-Ups NC1 NC2 NOTES 04 Super Skater NOTES 05 Wall Squat (sec) NOTES 06 Wide Front Pull-Ups NC1 NC2 NOTES 07 Step Back Lunge RL LL NOTES 08 Alternating Side Lunge NOTES 09 Closed Grip Overhand Pull-Ups NC1 NC2 NOTES 10 Single Leg Wall Squat (sec) NOTES 11 Deadlift Squat NOTES 12 Switch Grip Pull-Ups NC1 NC2 NOTES 13 Three-Way Lunge NOTES 14 Sneaky Lunge NOTES 15 Chair Salutations (sec) R1 R2 NOTES 16 Toe-Roll Iso Lunge NOTES 17 Groucho Walk NOTES 18 Calf Raises NOTES 19 80/20 Cyber-Speed Squat NOTES RL LL
0 # 0
1
Fri, Mar 25, '11 RL LL
0
2
Fri, Apr 01, '11 RL LL
0
3
0
5
0
6
0
7
Fri, May 06, '11 RL LL
0
9
Fri, May 20, '11 RL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
RL LL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
R1 R2
# 0
R1 R2
# 0
R1 R2
# 0
R1 R2
# 0
R1 R2
# 0
R1 R2
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
9
Fri, May 20, '11 LL
0
10
Fri, May 27, '11 RL LL
0
11
Fri, Jun 03, '11 RL LL
0
12
Fri, Jun 10, '11 RL LL
0
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
LL
RL
LL
RL
LL
RL
LL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
RL LL
W W
0 0
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
RL
LL
RL
LL
RL
LL
RL
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
NC1 NC2
C1 C2
0 0
LL
RL
LL
RL
LL
RL
LL
# 0
R1 R2
# 0
R1 R2
# 0
R1 R2
# 0
LL
RL
LL
RL
LL
RL
LL
LL
RL
LL
RL
LL
RL
LL
LEGS & BACK
Classic
Core Synergistics (CLASSIC)

WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups NOTES 02 Banana Rolls NOTES 03 Leaning Crescent Lunges NOTES 04 Squat Run NOTES 05 Sphinx Push-Ups NOTES 06 Bow To Boat NOTES 07 Low Lateral Skaters NOTES 08 Lunge & Reach NOTES 09 Prison Cell Push-Ups NOTES 10 Side Hip Raise NOTES 11 Squat X-Press NOTES 12 Plank To Chaturanga Run NOTES 13 Walking Push-Ups NOTES 14 Superman Banana NOTES 15 Lunge-Kickback-Curl-Press NOTES 16 Towel Hopping NOTES 17 Reach High & Under Push-Ups NOTES 18 Steam Engine NOTES 19 Dreya Roll NOTES R
0
4
Tue, Apr 12, '11 N1 K1
0
4
Fri, Apr 15, '11 N1 K1
0
8
Tue, May 10, '11 N1 K1
0
8
Fri, May 13, '11 N1 K1
0
13
Tue, Jun 14, '11 N1 K1
0
13
Fri, Jun 17, '11 N1 K1
0
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RL
LL
RL
LL
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
BONUS ROUND
20 Plank To Chaturanga Iso NOTES 21 The Halfback NOTES 22 Table Dip Leg Raise NOTES R
0
CORE SYNERGISTICS
Core Synergistics (LEAN)

WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups NOTES 02 Banana Rolls NOTES 03 Leaning Crescent Lunges NOTES 04 Squat Run NOTES 05 Sphinx Push-Ups NOTES 06 Bow To Boat NOTES 07 Low Lateral Skaters NOTES 08 Lunge & Reach NOTES 09 Prison Cell Push-Ups NOTES 10 Side Hip Raise NOTES 11 Squat X-Press NOTES 12 Plank To Chaturanga Run NOTES 13 Walking Push-Ups NOTES 14 Superman Banana NOTES 15 Lunge-Kickback-Curl-Press NOTES 16 Towel Hopping NOTES 17 Reach High & Under Push-Ups NOTES 18 Steam Engine NOTES 19 Dreya Roll NOTES R
0
1
Not in CLASSIC N1 K1
0
2
0
3
0
4
0
5
0
6
0
7
0
8
0
9
0
10
0
11
0
12
0
13
0
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
BONUS ROUND
20 Plank To Chaturanga Iso NOTES 21 The Halfback NOTES 22 Table Dip Leg Raise NOTES R
0
CORE SYNERGISTICS
Chest, Shoulders, & Triceps

WEEK DATE
01 Slow-Motion 3-in-1 Push-Ups NOTES 02 In & Out Shoulder Flys NOTES 03 Chairs Dips NOTES 04 Plange Push-Ups NOTES 05 Pike Presses NOTES 06 Side Tri-Rises NOTES 07 Floor Flys NOTES 08 Scarecrows NOTES 09 Overhead Tricep Extensions NOTES 10 Two-Twitch Speed Push-Ups NOTES 11 Y-Presses NOTES 12 Lying Tricep Extensions NOTES 13 Side-To-Side Push-Ups NOTES 14 Pour Flys NOTES 15 Side-Leaning Tricep Extensions NOTES 16 One-Arm Push-Ups NOTES 17 Weighted Circles NOTES 18 Throw the Bomb NOTES 19 Clap or Plyo Push-Ups NOTES 20 Slo-Mo Throws NOTES 21 Front-To Back Tricep Extensions NOTES 22 One-Arm Balance Push-Ups NOTES 23 Fly-Row Presses NOTES 24 Dumbbell Cross-Body Blows NOTES R W
0
5
Mon, Apr 18, '11 Reg Bon
0
6
Mon, Apr 25, '11 Reg Bon
0
7
Mon, May 02, '11 Reg Bon
0
10
Mon, May 23, '11 Reg Bon
0
12
Mon, Jun 06, '11 Reg Bon
0
Reg: Regular form. Bon: Bonus
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RA
LA
RA
LA
RA
LA
RA
LA
RA
LA
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
N1
K1
N1
K1
N1
K1
N1
K1
N1
K1
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
CHEST, SHOULDERS, & TRICEPS
Back & Biceps

WEEK DATE
01 Wide Front Pull-Ups NOTES 02 Lawnmowers RA LA NOTES 03 Twenty-Ones NOTES 04 One-Arm Cross-Body Curls NOTES 05 Switch Grip Pull-Ups NOTES 06 Elbows-Out Lawnmowers NOTES 07 Standing Bicep Curls NOTES 08 One-Arm Concentration Curls NOTES 09 Corn Cob Pull-Ups NOTES 10 Reverse Grip Bent-Over Rows NOTES 11 Open Arm Curls NOTES 12 Static Arm Curls NOTES 13 Towel Pull-Ups NOTES 14 Congdon Locomotives NOTES 15 Crouching Cohen Curls NOTES 16 One-Arm Corkscrew Curls NOTES 17 Chin-Ups NOTES 18 Seated Bent-Over Back Flys NOTES 19 Curl-Up/Hammer Downs NOTES 20 Hammer Curls NOTES 21 Max Rep Pull-Ups NOTES 22 Superman NOTES 23 In-Out Hammer Curls NOTES 24 Strip-Set Curls R1 R2 R3 R4 NOTES W1 W2 W3 W4
0
5
Wed, Apr 20, '11 NC C
0
6
Wed, Apr 27, '11 NC C
0
7
Wed, May 04, '11 NC C
0
10
Wed, May 25, '11 NC C
0
12
Wed, Jun 08, '11 NC C
0
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
R RA LA W W
R RA LA W W
R RA LA W W
R RA LA W W
R RA LA W W
0 0
0 0
0 0
0 0
0 0
NC
NC
NC
NC
NC
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
RA LA
W W
0 0
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
NC
R1 R2 R3 R4
W1 W2 W3 W4
R1 R2 R3 R4
W1 W2 W3 W4
R1 R2 R3 R4
W1 W2 W3 W4
R1 R2 R3 R4
W1 W2 W3 W4
BACK & BICEPS
Ab Ripper X
WEEK DAY DATE
In & Out Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist 0 0 0 0 0 0 0 0 0
1
Mon, Mar 21, 11
1 3
Wed, Mar 23, 11
5
Fri, Mar 25, 11
1
Mon, Mar 28, 11
2 3
Wed, Mar 30, 11
5
Fri, Apr 01, 11
1
Mon, Apr 04, 11
3 3
Wed, Apr 06, 11
5
Fri, Apr 08, 11
WEEK DAY DATE

In & Out Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist
1
Mon, Apr 18, 11
5 3
Wed, Apr 20, 11
5
Fri, Apr 22, 11
1
Mon, Apr 25, 11
6 3
Wed, Apr 27, 11
5
Fri, Apr 29, 11
1
Mon, May 02, 11
7 3
Wed, May 04, 11
5
Fri, May 06, 11
WEEK DAY DATE

In & Out Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist
1
Mon, May 16, 11
9 3
Wed, May 18, 11
5
Fri, May 20, 11
1
Mon, May 23, 11
10 3
Wed, May 25, 11
5
Fri, May 27, 11
1
Mon, May 30, 11
11 3
Wed, Jun 01, 11
5
Fri, Jun 03, 11
1
Mon, Jun 06, 11
12 3
Wed, Jun 08, 11
5
Fri, Jun 10, 11
Ab Ripper X
WEEK
1
0 0 0 0 0 0 0 0 0 0 0 0
2
0 0 0 0 0 0 0 0 0 0 0 0
3
0 0 0 0 0 0 0 0 0 0 0 0
CHEST & BACK

01 02 03 04 05 06 07 08 09 10 11 12 Standard Push-Ups Wide Front Pull-Ups Military Push-Ups Reverse Grip Chin-Ups Wide Fly Push-Ups Closed Grip Overhand Pull-Ups Decline Push-Ups Heavy Pants Diamond Push-Ups Lawnmovers Dive-Bomber Push-Ups Back Flys
SHOULDERS & ARMS

01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 Alternating Shoulder Presses In & Out Bicep Curls Two-Arm Tricep Kickbacks Deep Swimmer's Presses Full Supination Concentration Curls Chair Dips Upright Rows Static Arm Curls Flip-Grip Twist Tricep Kickbacks Seated Two-Angle Shoulder Flys Crouching Cohen Curls Lying-Down Tricep Extensions In & Out Strait Arm Shoulder Flys Congdon Curls Side Tri-Rises 0 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3 0 0 0 0 0 0 0 0 0 0 0 0 0
LEGS & BACK

01 02 03 04 05 06 07 08 Balance Lunge Calf Raise Squat Reverse Grip Chin-Ups Super Skater Wall Squat (sec) Wide Front Pull-Ups Step Back Lunge Alternating Side Lunge 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
09 10 11 12 13 14 15 16 17 18 19
Closed Grip Overhand Pull-Ups Single Leg Wall Squat (sec) Deadlift Squat Switch Grip Pull-Ups Three-Way Lunge Sneaky Lunge Chair Salutations (sec) Toe-Roll Iso Lunge Groucho Walk Calf Raises 80/20 Cyber-Speed Squat
0 0 0 0 0 0 #DIV/0! 0 0 0 0
0 0 0 0 0 0 #DIV/0! 0 0 0 0
0 0 0 0 0 0 #DIV/0! 0 0 0 0 WK 4 DAY 2 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
CORE SYNERGISTICS
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 Stack Foot/Stagger Hands Push-Ups Banana Rolls Leaning Crescent Lunges Squat Run Sphinx Push-Ups Bow To Boat Low Lateral Skaters Lunge & Reach Prison Cell Push-Ups Side Hip Raise Squat X-Press Plank To Chaturanga Run Walking Push-Ups Superman Banana Lunge-Kickback-Curl-Press Towel Hopping Reach High & Under Push-Ups Steam Engine Dreya Roll Plank To Chaturanga Iso The Halfback Table Dip Leg Raise
CORE SYNERGISTICS (LEAN)

01 02 03 04 05 06 07 08 09 10 11 Stack Foot/Stagger Hands Push-Ups Banana Rolls Leaning Crescent Lunges Squat Run Sphinx Push-Ups Bow To Boat Low Lateral Skaters Lunge & Reach Prison Cell Push-Ups Side Hip Raise Squat X-Press 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
12 13 14 15 16 17 18 19 20 21 22
Plank To Chaturanga Run Walking Push-Ups Superman Banana Lunge-Kickback-Curl-Press Towel Hopping Reach High & Under Push-Ups Steam Engine Dreya Roll Plank To Chaturanga Iso The Halfback Table Dip Leg Raise
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 Slow-Motion 3-in-1 Push-Ups In & Out Shoulder Flys Chairs Dips Plange Push-Ups Pike Presses Side Tri-Rises Floor Flys Scarecrows Overhead Tricep Extensions Two-Twitch Speed Push-Ups Y-Presses Lying Tricep Extensions Side-To-Side Push-Ups Pour Flys Side-Leaning Tricep Extensions One-Arm Push-Ups Weighted Circles Throw the Bomb Clap or Plyo Push-Ups Slo-Mo Throws Front-To Back Tricep Extensions One-Arm Balance Push-Ups Fly-Row Presses Dumbbell Cross-Body Blows
BACK & BICEPS

01 02 03 04 05 06 07 08 09 Wide Front Pull-Ups Lawnmowers Twenty-Ones One-Arm Cross-Body Curls Switch Grip Pull-Ups Elbows-Out Lawnmowers Standing Bicep Curls One-Arm Concentration Curls Corn Cob Pull-Ups
10 11 12 13 14 15 16 17 18 19 20 21 22 23 24
Reverse Grip Bent-Over Rows Open Arm Curls Static Arm Curls Towel Pull-Ups Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl-Up/Hammer Downs Hammer Curls Max Rep Pull-Ups Superman In-Out Hammer Curls Strip-Set Curls
9
0 0 0 0 0 0 0 0 0 0 0 0
10
11
0 0 0 0 0 0 0 0 0 0 0 0
0 4 0 0 0 #DIV/0! 0 0 0 0 0 0 0 0 0
0 5 0 0 0 #DIV/0! 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 #DIV/0! 0 0 0 0 WK 4 DAY 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 #DIV/0! 0 0 0 0
0 0 0 0 0 0 #DIV/0! 0 0 0 0
0 0 0 0 0 0 #DIV/0! 0 0 0 0 WK 8 DAY 2 WK 8 DAY 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 #DIV/0! 0 0 0 0
0 0 0 0 0 0 #DIV/0! 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
12
13
13
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
0 0 0 0 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
0 0 0 0 0 0 #DIV/0! 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
0 0 0 0 0 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE TRUE
Chest & Back

1 1 1 1 1 0 0 0 0 0
Reps (or reps x weight)
01 Standard Push-Ups 03 Military Push-Ups
WEEK ->
1 0 0 0 0 0 0 0 0 0 0 0 0
2 0 0 0 0 0 0 0 0 0 0 0 0
02 Wide Front Pull-Ups 04 Reverse Grip Chin-Ups 05 Wide Fly Push-Ups 06 Closed Grip Overhand Pull-Ups 07 Decline Push-Ups 08 Heavy Pants 09 Diamond Push-Ups 10 Lawnmovers 11 Dive-Bomber Push-Ups 12 Back Flys
& Back
3 0 0 0 0 0 0 0 0 0 0 0 0
9 0 0 0 0 0 0 0 0 0 0 0 0
11 0 0 0 0 0 0 0 0 0 0 0 0
Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12
Shoulders & Arms

5
01 Alternating Shoulder Presses 02 In & Out Bicep Curls 03 Two-Arm Tricep Kickbacks 04 Deep Swimmer's Presses
WEEK ->
1 0 1 0 0 0 0 0 0 0 0 0 0 0 0 0
2 0 2 0 0 0 0 0 0 0 0 0 0 0 0 0
05 Full Supination Concentration Curls 06 Chair Dips 07 Upright Rows 08 Static Arm Curls 09 Flip-Grip Twist Tricep Kickbacks 10 Seated Two-Angle Shoulder Flys 11 Crouching Cohen Curls 12 Lying-Down Tricep Extensions 13 In & Out Strait Arm Shoulder Flys 14 Congdon Curls 15 Side Tri-Rises
& Arms
2 0 2 0 0 0 0 0 0 0 0 0 0 0 0 0
3 0 3 0 0 0 0 0 0 0 0 0 0 0 0 0
9 0 4 0 0 0 0 0 0 0 0 0 0 0 0 0
11 0 5 0 0 0 0 0 0 0 0 0 0 0 0 0
Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14 Show/Hide 15
Show/Hide 15
1 1 1
Legs & Back
1 1 1 0 0 0 0 0
WEEK ->
01 Balance Lunge 02 Calf Raise Squat 03 Reverse Grip Chin-Ups 04 Super Skater 05 Wall Squat (sec) 06 Wide Front Pull-Ups 07 Step Back Lunge 08 Alternating Side Lunge 09 Closed Grip Overhand Pull-Ups 10 Single Leg Wall Squat (sec) 11 Deadlift Squat 12 Switch Grip Pull-Ups 13 Three-Way Lunge 14 Sneaky Lunge 15 Chair Salutations (sec) 16 Toe-Roll Iso Lunge
1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
2 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
6 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
16 Toe-Roll Iso Lunge 17 Groucho Walk 18 Calf Raises 19 80/20 Cyber-Speed Squat
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
6 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
7 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
9 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
10 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
11 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
12 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11 Show/Hide 12 Show/Hide 13 Show/Hide 14
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19
1 1 1 1 1 1 0 0 0 0 0
Core Synergistics
01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping
WEEK ->
4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll 20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
gistics
8 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
8 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
13 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
13 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22
Core Synergistics (LEAN)
01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups
WEEK ->
1 0 0 0 0 0 0 0 0 0 0 0 0 0
2 0 0 0 0 0 0 0 0 0 0 0 0 0
3 0 0 0 0 0 0 0 0 0 0 0 0 0
4 0 0 0 0 0 0 0 0 0 0 0 0 0
5 0 0 0 0 0 0 0 0 0 0 0 0 0
12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll 20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
stics (LEAN)
5 0 0 0 0 0 0 0 0 0 0 0 0 0
6 0 0 0 0 0 0 0 0 0 0 0 0 0
7 0 0 0 0 0 0 0 0 0 0 0 0 0
8 0 0 0 0 0 0 0 0 0 0 0 0 0
9 0 0 0 0 0 0 0 0 0 0 0 0 0
10 0 0 0 0 0 0 0 0 0 0 0 0 0
11 0 0 0 0 0 0 0 0 0 0 0 0 0
12 0 0 0 0 0 0 0 0 0 0 0 0 0
13 0 0 0 0 0 0 0 0 0 0 0 0 0
Show/Hide 01 Show/Hide 02 Show/Hide 03 Show/Hide 04 Show/Hide 05 Show/Hide 06 Show/Hide 07 Show/Hide 08 Show/Hide 09 Show/Hide 10 Show/Hide 11
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Chest, Shoulders, & Triceps
WEEK -> 0
01 Slow-Motion 3-in-1 Push-Ups 02 In & Out Shoulder Flys 03 Chairs Dips 04 Plange Push-Ups 05 Pike Presses 06 Side Tri-Rises 07 Floor Flys 08 Scarecrows 09 Overhead Tricep Extensions 10 Two-Twitch Speed Push-Ups 11 Y-Presses 12 Lying Tricep Extensions 13 Side-To-Side Push-Ups 14 Pour Flys
5 0 0 0 0 0 0 0 0 0 0 0 0 0 0
6 0 0 0 0 0 0 0 0 0 0 0 0 0 0
14 Pour Flys 15 Side-Leaning Tricep Extensions 16 One-Arm Push-Ups 17 Weighted Circles 18 Throw the Bomb 19 Clap or Plyo Push-Ups 20 Slo-Mo Throws 21 Front-To Back Tricep Extensions 22 One-Arm Balance Push-Ups 23 Fly-Row Presses 24 Dumbbell Cross-Body Blows
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
, & Triceps
7 0 0 0 0 0 0 0 0 0 0 0 0 0 0
10 0 0 0 0 0 0 0 0 0 0 0 0 0 0
12 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Back & Biceps

1 1
WEEK ->
01 Wide Front Pull-Ups 02 Lawnmowers 03 Twenty-Ones 04 One-Arm Cross-Body Curls 05 Switch Grip Pull-Ups 06 Elbows-Out Lawnmowers 07 Standing Bicep Curls
5 0 0 0 0 0 0 0 0 0 0 0 0 0 0
6 0 0 0 0 0 0 0 0 0 0 0 0 0 0
08 One-Arm Concentration Curls 09 Corn Cob Pull-Ups 10 Reverse Grip Bent-Over Rows 11 Open Arm Curls 12 Static Arm Curls 13 Towel Pull-Ups 14 Congdon Locomotives
14 Congdon Locomotives 15 Crouching Cohen Curls 16 One-Arm Corkscrew Curls 17 Chin-Ups 18 Seated Bent-Over Back Flys 19 Curl-Up/Hammer Downs 20 Hammer Curls 21 Max Rep Pull-Ups 22 Superman 23 In-Out Hammer Curls 24 Strip-Set Curls
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Biceps
7 0 0 0 0 0 0 0 0 0 0 0 0 0 0
10 0 0 0 0 0 0 0 0 0 0 0 0 0 0
12 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Show/Hide 14 Show/Hide 15 Show/Hide 16 Show/Hide 17 Show/Hide 18 Show/Hide 19 Show/Hide 20 Show/Hide 21 Show/Hide 22 Show/Hide 23 Show/Hide 24
Nutrition Phases and Levels

Nutritional Proportions
PHASE
PHASE 1
FAT SHREDDER
GOAL
Strengthen muscle and shed excess body fat Maintain Phase 1 changes with additional energy for midstream performance Support peak physical performance and satisfaction over the long term
PHASE 2 ENERGY BOOSTER PHASE 3 ENDURANCE MAXIMIZER
Daily Nutrition and Calorie Needs Calculation:

YOU ARE AT NUTRITION LEVEL: Body Weight Resting Metabolic Rate (RMR): Daily Activity Burn Calories (DAB): Daily Energy Amount (EA):
Level II
Energy Amount 1800-2399 2400-2999 3000 and Above
Nutrition Level
Level I Level II Level III
d Levels
PROTEIN CARBS FAT
50% 40% 20%
30% 40% 60%
20% 20% 20%
192.0 <- Enter your starting weight in lb here 1920 384
2,904
Caloric Needs 1800 calories/day 2400 calories/day 3000 calories/day
Your Nutrition Level: PHASE 1

PROTEINS DAIRY FRUITS VEGETABLES FATS CARBS SNACKS CONDIMENTS
Level II PHASE 2 6 2 1 3 1 3 3 1.5
7 3 1 4 1 1 3 2
Convert ounces to grams
PROTEINS DAIRY FRUITS VEGETABLES FATS CARBS SNACKS CONDIMENTS
Weight converter
Enter Amount in Ounces:
Portion Approach Food List

FATS
1 tbsp = 120 calories = 1 serving
avocado (3 oz) Olive oil canola oil
PROTEINS
3 oz. chicken or turkey breast 6 egg whites 3 oz. fish or shellfish 3 oz. fat free ham slices 3 oz. pork tenderloin 1/3 cup protein powder 3 oz. red meat, lean
100 calories per serving
CARBS, GRAINS, LEGUMES, POTATOES
1 medium whole wheat bagel 1 cup baked beans 1 cup beans (black, kidney, etc) 1 2.5 oz. bran muffin 2 slices bread (whole wheat, rye, pumpernickel) 1 cup whole grain cereal 1 cup couscous 12 crackers 2 english muffins 1 cup hummus 1 cup lentils 1 cup oatmeal
DAIRY PRODUCTS
1.5 oz. low fat cheese 1 oz. 1% cottage cheese 1.5 oz. feta cheese 1.5 oz. semisoft goat cheese 1.5 oz. part skim mozzarella
FRUITS
100 calories per serving 1 medium apple 1 cup apricots 1 medium banana 1/4 medium cantaloupe 1 cup cherries 1 oz. dried fruit 6 oz. fresh squeezed juice 1 medium grapefruit 1 cup grapes 1 cup kiwi
VEGETABLES
Asparagus Beets Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Cucumber Eggplant Kale
50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens
CONDIMENTS
2 tbsp = 50 calories = 1 serving
Lowfat sauces and marinades, fat free dressings,
SNACKS
SINGLE: 1 oz. lowfat cheese 8 oz. 1% cottage cheese 1 oz. dried fruit 1 frozen fruit bar 8 oz. fruit sorbet 12 mini rice cakes 4 oz. nonfat frozen yogurt 1/2 Protein Bar 1 tbsp peanut butter w/celery sticks 2 oz. soy nuts 1.5 oz. string cheese 1 oz. turkey jerky 8 oz. nonfat plain yogurt
Single Serving Snack = 100 calories Double Serving Snack = 200 calories
PHASE 3
PROTEINS DAIRY FRUITS VEGETABLES FATS CARBS SNACKS
1.5
100 Result in Grams:
CONDIMENTS
3 1 3 3 1 4 3 3
nt in Ounces:
2835
ach Food List
Olives (4 oz) flaxseed oil
1 5 3 3 2 1 1
soy burger soy slices oz. tofu oz. tuna slices turkey bacon veggie burger veggie dog
kel)
3 1 1 1 1 1 1 1 3 1 2 1
3.6 oz. pancakes cup pasta or noodles large whole wheat pita potato (2x43/4) cup quinoa cup lowfat refried beans cup brown or wild rice medium sweet potato corn tortillas large whole wheat tortilla whole wheat waffles cup wheat berries
3 8 1 8 8
oz. oz. oz. oz. oz.
parmesan cheese skim milk soy cheese soy milk nonfat plain yogurt
1/3 medium mango 1 medium nectarine 1 large orange 1/2 papaya 1 medium peach 1 medium pear 1 cup raspberries, blueberries, or blackberries 2 cups sliced strawberries 1 medium tangerine 1 cup watermelon
Lettuce Mushrooms Peas Peppers Spinach Sprouts Squash String Beans Tomatoes V8 Juice, low sodium Vegetable soup
es, fat free dressings, mustard, honey, pure fruit jams
DOUBLE 12 oz. 1% cottage cheese 1 oz. nuts (almonds, cashews, pecans, pistachios) 12-16 oz. Recovery drink 1 Protein Bar 4 oz. soy nuts 3 oz. string cheese 2 oz. turkey jerky
WEEK 1
CALORIES
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Date Mon, Mar 21, '11 Tue, Mar 22, '11 Wed, Mar 23, '11 Thu, Mar 24, '11 Fri, Mar 25, '11 Sat, Mar 26, '11 Sun, Mar 27, '11 Mon, Mar 28, '11 Tue, Mar 29, '11 Wed, Mar 30, '11 Thu, Mar 31, '11 Fri, Apr 01, '11 Sat, Apr 02, '11 Sun, Apr 03, '11 Mon, Apr 04, '11 Tue, Apr 05, '11 Wed, Apr 06, '11 Thu, Apr 07, '11 Fri, Apr 08, '11 Sat, Apr 09, '11 Sun, Apr 10, '11 Mon, Apr 11, '11 Tue, Apr 12, '11 Wed, Apr 13, '11 Thu, Apr 14, '11 Fri, Apr 15, '11 Sat, Apr 16, '11 Sun, Apr 17, '11 Mon, Apr 18, '11 Tue, Apr 19, '11 Wed, Apr 20, '11 Thu, Apr 21, '11 Fri, Apr 22, '11 Sat, Apr 23, '11 Sun, Apr 24, '11 Mon, Apr 25, '11 Tue, Apr 26, '11 Wed, Apr 27, '11 Thu, Apr 28, '11 Fri, Apr 29, '11 Sat, Apr 30, '11 Sun, May 01, '11 Mon, May 02, '11
Total Calories 2330 2650 2120 2750 1950 2950 2400 0 0 0 0 0 0 0 1500 1500 1500 1500 1500 1500 1500 2000 2000 2000 2000 2000 2000 2000 2500 2500 2500 2500 2500 2500 2500 3000 3000 3000 3000 3000 3000 3000 1500
3500
3000
2500
2000
1500
1000
500
WEEK 7
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Tue, May 03, '11 Wed, May 04, '11 Thu, May 05, '11 Fri, May 06, '11 Sat, May 07, '11 Sun, May 08, '11 Mon, May 09, '11 Tue, May 10, '11 Wed, May 11, '11 Thu, May 12, '11 Fri, May 13, '11 Sat, May 14, '11 Sun, May 15, '11 Mon, May 16, '11 Tue, May 17, '11 Wed, May 18, '11 Thu, May 19, '11 Fri, May 20, '11 Sat, May 21, '11 Sun, May 22, '11 Mon, May 23, '11 Tue, May 24, '11 Wed, May 25, '11 Thu, May 26, '11 Fri, May 27, '11 Sat, May 28, '11 Sun, May 29, '11 Mon, May 30, '11 Tue, May 31, '11 Wed, Jun 01, '11 Thu, Jun 02, '11 Fri, Jun 03, '11 Sat, Jun 04, '11 Sun, Jun 05, '11 Mon, Jun 06, '11 Tue, Jun 07, '11 Wed, Jun 08, '11 Thu, Jun 09, '11 Fri, Jun 10, '11 Sat, Jun 11, '11 Sun, Jun 12, '11 Mon, Jun 13, '11 Tue, Jun 14, '11 Wed, Jun 15, '11 Thu, Jun 16, '11 Fri, Jun 17, '11 Sat, Jun 18, '11 Sun, Jun 19, '11
1500 1500 1500 1500 1500 1500 0 0 0 0 0 0 0 2500 2500 2500 2500 2500 2500 2500 3000 3000 3000 3000 3000 3000 3000 1500 1500 1500 1500 1500 1500 1500 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000 2000
Total Calories
DATE
Bfast
Mon, Mar 21, '11 Protein Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment Dairy Carbs Veg Protein Condiment
Snack
Snack None None None None Snack None None None None Snack None None None None Snack None None Protein Protein Snack None None None None Snack None Protein Protein None Snack Condiment None None None
Lunch
Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit Carbs Fats None None Fruit Carbs Fats Protein Protein Fruit Carbs Fats Protein Protein Fruit
Snack
Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack Protein Protein Fruit Dairy Snack None None Fruit Dairy Snack None None Fruit Dairy Snack None None
Dinner
Protein Protein Protein Protein Condiment Protein Protein Protein Carbs Condiment Fats Protein Dairy None None Protein Protein Protein Protein Condiment Protein Protein None None Condiment Protein Protein Protein Protein Condiment Protein Protein Protein Protein Condiment
Add Portion Mon, Mar 21, '11 Tue, Mar 22, '11
Add Portion Tue, Mar 22, '11 Wed, Mar 23, '11
Add Portion Wed, Mar 23, '11 Thu, Mar 24, '11
Add Portion Thu, Mar 24, '11 Fri, Mar 25, '11
Add Portion Fri, Mar 25, '11 Sat, Mar 26, '11
Add Portion Sat, Mar 26, '11 Sun, Mar 27, '11
Add Portion Sun, Mar 27, '11
DAILY TOTALS
Snack
Snack Dairy Dairy None None Snack Dairy Dairy Protein Protein Snack Dairy None None PROTEIN 8 7 800 DAIRY 3 3 360 FRUITS 2 1 200 VEGGIES 1 4 50 2330 8 7 800 4 3 480 2 1 200 1 4 50 2650 4 7 400 4 3 480 2 1 200 1 4 50 2120 Snack Dairy Dairy None None Snack Dairy Dairy None None Snack Dairy Dairy Carbs Carbs Snack Dairy Dairy None None 11 7 1100 4 3 480 2 1 200 1 4 50 2750 3 7 300 4 3 480 2 1 200 1 4 50 1950 9 7 900 4 3 480 2 1 200 1 4 50 2950 7 7 700 4 3 480 2 1 200 1 4 50 2400 1 1 120 2 1 400 3 3 300 1 1 120 4 1 800 3 3 300 1 1 120 2 1 400 3 3 300 1 1 120 2 1 400 3 3 300 2 1 240 2 1 400 3 3 300 1 1 120 3 1 600 3 3 300 FATS 1 1 120 CARBS 2 1 400 SNACKS 3 3 300
COND. 2 2 100
ACTUAL PORTIONS MAX PORTIONS ACTUAL CALORIES TOTAL DAILY CALORIES
2 2 100
1 2 50
2 2 100
2 2 100
2 2 100
3 2 150
Bfast
Mon, Mar 28, '11 None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None
Lunch
Snack
Dinner
Add Portion Mon, Mar 28, '11 Tue, Mar 29, '11
Add Portion Tue, Mar 29, '11 Wed, Mar 30, '11
Add Portion Wed, Mar 30, '11 Thu, Mar 31, '11
Add Portion Thu, Mar 31, '11 Fri, Apr 01, '11
Add Portion Fri, Apr 01, '11 Sat, Apr 02, '11
Add Portion Sat, Apr 02, '11 Sun, Apr 03, '11
Add Portion Sun, Apr 03, '11
DAILY TOTALS
Snack
None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None None PROTEIN 0 7 0 DAIRY 0 3 0 FRUITS 0 1 0 VEGGIES 0 4 0 0 0 7 0 0 3 0 0 1 0 0 4 0 0 0 7 0 0 3 0 0 1 0 0 4 0 0 0 7 0 0 3 0 0 1 0 0 4 0 0 0 7 0 0 3 0 0 1 0 0 4 0 0 0 7 0 0 3 0 0 1 0 0 4 0 0 0 7 0 0 3 0 0 1 0 0 4 0 0 0 1 0 0 1 0 0 3 0 0 1 0 0 1 0 0 3 0 0 1 0 0 1 0 0 3 0 0 1 0 0 1 0 0 3 0 0 1 0 0 1 0 0 3 0 0 1 0 0 1 0 0 3 0 FATS 0 1 0 CARBS 0 1 0 SNACKS 0 3 0
COND. 0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
Bfast
Mon, Apr 04, '11 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein
Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein
Lunch
Snack
Dinner
Add Portion Mon, Apr 04, '11 Tue, Apr 05, '11
Add Portion Tue, Apr 05, '11 Wed, Apr 06, '11
Add Portion Wed, Apr 06, '11 Thu, Apr 07, '11
Add Portion Thu, Apr 07, '11 Fri, Apr 08, '11
DAILY TOTALS
Snack
COND. 0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
Bfast
Snack
Lunch
Snack
Dinner
DAILY TOTALS
Snack
COND. 0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
0 2 0
Bfast
Snack
Lunch
Snack
Dinner
DAILY TOTALS
Snack
COND. 0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
Bfast
Snack
Lunch
Snack
Dinner
Add Portion Sat, Apr 30, '11 Sun, May 01, '11
Add Portion Sun, May 01, '11
DAILY TOTALS
Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein PROTEIN 30 6 3000 DAIRY 0 2 0 FRUITS 0 1 0 VEGGIES 0 3 0 3000 30 6 3000 0 2 0 0 1 0 0 3 0 3000 30 6 3000 0 2 0 0 1 0 0 3 0 3000 30 6 3000 0 2 0 0 1 0 0 3 0 3000 30 6 3000 0 2 0 0 1 0 0 3 0 3000 30 6 3000 0 2 0 0 1 0 0 3 0 3000 30 6 3000 0 2 0 0 1 0 0 3 0 3000 0 1 0 0 3 0 0 3 0 0 1 0 0 3 0 0 3 0 0 1 0 0 3 0 0 3 0 0 1 0 0 3 0 0 3 0 0 1 0 0 3 0 0 3 0 0 1 0 0 3 0 0 3 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 3 0
COND. 0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
Bfast
Mon, May 02, '11 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein
Snack
Lunch
Snack
Dinner
Add Portion Mon, May 02, '11 Tue, May 03, '11
Add Portion Tue, May 03, '11 Wed, May 04, '11
Add Portion Wed, May 04, '11 Thu, May 05, '11
Add Portion Thu, May 05, '11 Fri, May 06, '11
Add Portion Fri, May 06, '11 Sat, May 07, '11
Add Portion Sat, May 07, '11 Sun, May 08, '11
DAILY TOTALS
Snack
COND. 0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
Bfast
Mon, May 09, '11
Snack
Lunch
Snack
Dinner
DAILY TOTALS
Snack
PROTEIN 0 6 0 DAIRY 0 2 0 FRUITS 0 1 0 VEGGIES 0 3 0 0 0 6 0 0 2 0 0 1 0 0 3 0 0 0 6 0 0 2 0 0 1 0 0 3 0 0 0 6 0 0 2 0 0 1 0 0 3 0 0 0 6 0 0 2 0 0 1 0 0 3 0 0 0 6 0 0 2 0 0 1 0 0 3 0 0 0 6 0 0 2 0 0 1 0 0 3 0 0 0 1 0 0 3 0 0 3 0 0 1 0 0 3 0 0 3 0 0 1 0 0 3 0 0 3 0 0 1 0 0 3 0 0 3 0 0 1 0 0 3 0 0 3 0 0 1 0 0 3 0 0 3 0 FATS 0 1 0 CARBS 0 3 0 SNACKS 0 3 0
COND. 0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
0 1.5 0
Bfast
Snack
Lunch
Snack
Dinner
DAILY TOTALS
Snack
COND. 0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
Bfast
Snack
Lunch
Snack
Dinner
DAILY TOTALS
Snack
Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein PROTEIN 30 3 3000 DAIRY 0 1 0 FRUITS 0 3 0 VEGGIES 0 3 0 3000 30 3 3000 0 1 0 0 3 0 0 3 0 3000 30 3 3000 0 1 0 0 3 0 0 3 0 3000 30 3 3000 0 1 0 0 3 0 0 3 0 3000 30 3 3000 0 1 0 0 3 0 0 3 0 3000 30 3 3000 0 1 0 0 3 0 0 3 0 3000 30 3 3000 0 1 0 0 3 0 0 3 0 3000 0 1 0 0 4 0 0 3 0 0 1 0 0 4 0 0 3 0 0 1 0 0 4 0 0 3 0 0 1 0 0 4 0 0 3 0 0 1 0 0 4 0 0 3 0 0 1 0 0 4 0 0 3 0 FATS 0 1 0 CARBS 0 4 0 SNACKS 0 3 0
COND. 0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
Bfast
Snack
Lunch
Snack
Dinner
Add Portion Tue, May 31, '11 Wed, Jun 01, '11
Add Portion Wed, Jun 01, '11 Thu, Jun 02, '11
Add Portion Thu, Jun 02, '11 Fri, Jun 03, '11
Add Portion Fri, Jun 03, '11 Sat, Jun 04, '11
Add Portion Sat, Jun 04, '11 Sun, Jun 05, '11
Add Portion Sun, Jun 05, '11
DAILY TOTALS
Snack
COND. 0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
Bfast
Mon, Jun 06, '11 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein
Snack
Lunch
Snack
Dinner
Add Portion Mon, Jun 06, '11 Tue, Jun 07, '11
Add Portion Tue, Jun 07, '11 Wed, Jun 08, '11
DAILY TOTALS
Snack
COND. 0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
Bfast
Mon, Jun 13, '11 Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein Protein
Snack
Lunch
Snack
Dinner
Add Portion Mon, Jun 13, '11 Tue, Jun 14, '11
Add Portion Tue, Jun 14, '11 Wed, Jun 15, '11
DAILY TOTALS
Snack
COND. 0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
0 3 0
WEEK DATE
01 Standard Push-Ups
R1 R2
1
R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 C1 C2 NC1 NC2 R1 R2 W W R1 R2 R1 R2 W W R1 R2 R1 R2 W W R1 R2
2
3
9
11
02 Wide Front Pull-Ups
NC1 NC2
C1 C2
03 Military Push-Ups
R1 R2
04 Reverse Grip Chin-Ups
NC1 NC2
C1 C2
05 Wide Fly Push-Ups
R1 R2
06 Closed Grip Overhand Pull-Ups
NC1 NC2
C1 C2
07 Decline Push-Ups
R1 R2
08 Heavy Pants
R1 R2
W W
09 Diamond Push-Ups
R1 R2
10 Lawnmovers
R1 R2
W W
11 Dive-Bomber Push-Ups
R1 R2
12 Back Flys
R1 R2
W W
CHEST & BACK
WEEK DATE
01 Alternating Shoulder Presses R1 R2 02 In & Out Bicep Curls R1 R2 03 Two-Arm Tricep Kickbacks R1 R2 04 Deep Swimmer's Presses R1 R2 05 Full Supination Concentration Curls R1 R2 06 Chair Dips R1 R2 07 Upright Rows R1 R2 08 Static Arm Curls R1 R2 09 Flip-Grip Twist Tricep Kickbacks R1 R2 10 Seated Two-Angle Shoulder Flys R1 R2 11 Crouching Cohen Curls R1 R2 12 Lying-Down Tricep Extensions R1 R2
1
W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 W W W W W W W W W W W W R1 R2 R1 R2 R1 R2 R1 R2 R1 R2 R1 R2
2
3
9
11
W W W W W W W W W W
W W W W W W W W W W W W
BONUS ROUND
13 In & Out Strait Arm Shoulder Flys R1 R2 14 Congdon Curls R1 R2 15 Side Tri-Rises LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA R1 R2 R1 R2 LA LA W W W W RA RA
SHOULDERS & ARMS
WEEK DATE
01 Balance Lunge RL
1
LL RL
2
LL RL
3
LL RL
5
LL RL
6
LL
02 Calf Raise Squat
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
04 Super Skater
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
05 Wall Squat (sec)
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
07 Step Back Lunge
RL LL
W W
RL LL
W W
RL LL
W W
RL LL
W W
RL LL
W W
08 Alternating Side Lunge
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
10 Single Leg Wall Squat (sec)
11 Deadlift Squat
LL
RL
LL
RL
RL
LL
RL
LL
RL
LL
12 Switch Grip Pull-Ups
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
13 Three-Way Lunge
RL
LL
RL1
LL
RL1
LL
RL1
LL
RL1
LL
14 Sneaky Lunge
15 Chair Salutations (sec)
R1 R2
R1 R2
R1 R2
R1 R2
R1 R2
16 Toe-Roll Iso Lunge
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
17 Groucho Walk
18 Calf Raises
19 80/20 Cyber-Speed Squat
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
LEGS & BACK
WEEK DATE
01 Balance Lunge RL
7
LL RL
9
LL RL
10
LL RL
11
LL RL
12
LL
02 Calf Raise Squat
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
04 Super Skater
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
05 Wall Squat (sec)
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
07 Step Back Lunge
RL LL
W W
RL LL
W W
RL LL
W W
RL LL
W W
RL LL
W W
08 Alternating Side Lunge
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
10 Single Leg Wall Squat (sec)
11 Deadlift Squat
LL
RL
LL
RL
RL
LL
RL
LL
RL
LL
12 Switch Grip Pull-Ups
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
NC1 NC2
C1 C2
13 Three-Way Lunge
RL
LL
RL1
LL
RL1
LL
RL1
LL
RL1
LL
14 Sneaky Lunge
15 Chair Salutations (sec)
R1 R2
R1 R2
R1 R2
R1 R2
R1 R2
16 Toe-Roll Iso Lunge
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
17 Groucho Walk
18 Calf Raises
19 80/20 Cyber-Speed Squat
RL
LL
RL
LL
RL
LL
RL
LL
RL
LL
LEGS & BACK
WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll R R R R R R R R R RL R P R R R R R R R
1
R R W W R R R R W W R R R LL W C RL R P R R W R R R R R
2
R R W W R R R R W W R R R LL W C R R P R R W R R R R R
3
R R W W R R R R W W R R R W W C R R P R R W R R R R R
4
R R W W R R R R W W R R R W W C RL R P R R W R R R R R
5
6
7
8
R R W W R R R R W W R R R W W C RL R P R R W R R R R R
9
10
11
12
W W
W W
W W C
BONUS ROUND
20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R
CORE SYNERGISTICS
CORE SYNERGISTICS
WEEK DATE
01 Stack Foot/Stagger Hands Push-Ups 02 Banana Rolls 03 Leaning Crescent Lunges 04 Squat Run 05 Sphinx Push-Ups 06 Bow To Boat 07 Low Lateral Skaters 08 Lunge & Reach 09 Prison Cell Push-Ups 10 Side Hip Raise 11 Squat X-Press 12 Plank To Chaturanga Run 13 Walking Push-Ups 14 Superman Banana 15 Lunge-Kickback-Curl-Press 16 Towel Hopping 17 Reach High & Under Push-Ups 18 Steam Engine 19 Dreya Roll R R R R R R R R R RL R P R R R R R R R
4
4
8
W W
W W
W W C
BONUS ROUND
20 Plank To Chaturanga Iso 21 The Halfback 22 Table Dip Leg Raise R R R R R R R R R R R R
CORE SYNERGISTICS
WEEK DATE
01 Slow-Motion 3-in-1 Push-Ups 02 In & Out Shoulder Flys 03 Chairs Dips 04 Plange Push-Ups 05 Pike Presses 06 Side Tri-Rises 07 Floor Flys 08 Scarecrows 09 Overhead Tricep Extensions 10 Two-Twitch Speed Push-Ups 11 Y-Presses 12 Lying Tricep Extensions 13 Side-To-Side Push-Ups 14 Pour Flys 15 Side-Leaning Tricep Extensions R R R R R RA R R R R R R R R RA LA 16 One-Arm Push-Ups 17 Weighted Circles 18 Throw the Bomb R R RA LA 19 Clap or Plyo Push-Ups 20 Slo-Mo Throws R RA LA 21 Front-To Back Tricep Extensions RA LA 22 One-Arm Balance Push-Ups 23 Fly-Row Presses 24 Dumbbell Cross-Body Blows R R R
5
R W R R R R LA RA R W W R R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R
6
7
R W R R R R LA RA R W W R R W W R R R W W W R RA LA R W W W R RA LA R W W W W RA LA RA LA R W W R R
10
12
LA
W W
W W
W W W
W W W
W W W W
W W
WEEK DATE
01 Wide Front Pull-Ups 02 Lawnmowers NC RA LA 03 Twenty-Ones 04 One-Arm Cross-Body Curls R RA LA 05 Switch Grip Pull-Ups 06 Elbows-Out Lawnmowers NC RA LA 07 Standing Bicep Curls 08 One-Arm Concentration Curls R RA LA 09 Corn Cob Pull-Ups 10 Reverse Grip Bent-Over Rows 11 Open Arm Curls 12 Static Arm Curls 13 Towel Pull-Ups 14 Congdon Locomotives 15 Crouching Cohen Curls 16 One-Arm Corkscrew Curls 17 Chin-Ups 18 Seated Bent-Over Back Flys 19 Curl-Up/Hammer Downs 20 Hammer Curls 21 Max Rep Pull-Ups 22 Superman 23 In-Out Hammer Curls 24 Strip-Set Curls NC R R R NC R R R NC R R R NC R R R1 R2 R3 R4
5
C W W NC RA LA R W W C W W W W W C W W W C W W W C W W W C RA LA NC RA LA R RA LA NC R R R NC R R R NC R R R NC R W W1 W2 W3 W4 R R1 R2 R3 R4
6
7
10
12
C W W
W W C W W W W W C W W W C W W W C W W W C
W W1 W2 W3 W4
BACK & BICEPS
Ab Ripper X
WEEK DAY DATE
In & Out Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist TOTAL
Ab Ripper X
WEEK DAY DATE
In & Out
Seated Bicycle Seated Crunchy Frog Crossed leg/Wide Leg Sit-Up Fifer Scissors Hip Rock 'N Raise Pulse-Up Roll-Up/V-Up Combo Oblique V-Up Leg Climb Mason Twist TOTAL

P 90 Xcel

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WORKOUTS

www.TeamBeachbody.com www.P90X.com www.Beachbody.com

without express consent of the copyright owner.

SHEETS FOR PRINT

TeamBeachbody.com www.P90X.com w.Beachbody.com

ress consent of the copyright owner.

Beachbody's extreme home fitness program P90X.

you want to start over.

TA, graphs, and the "for Print" sheets)

The data is used to color-code your progress in the PERFORMANCE sheet

n the white box is the average between the two repeats

htLossCalculator_v4 spreadsheet. http://maggiewang.com/

on for Microsoft Excel 2003 and 2007.

all the schedules update automatically

Record your stats and goals

49.0 72.0 192.0 21.2% 151.4 40.6 2.1 26.0

170.0 25.0% 24.9

4.0 18.0% 182.6 24.8 9.4

yrs inch lb <- ARE YOU SURE? lb lb sq meters

OPTION 1, Reading from scale:

OPTION 2, The U.S. Navy Circumference Method:

Male 21.15% Target ranges. Men: 10-18%, Women: 18-25%

Your Body Fat content:

OPTION 3, The 3-Site Method:

Your Body Fat content:

OPTION 4, The 7-site Method:

Subscapula Abdomen You selected: Male 2.06%

Your Body Fat content:

P90X Fit Test

PASS PASS PASS PASS

TARGET HEART RATE CALCULATOR

FAIL FAIL FAIL FAIL

175.7 105 114 132 149 167

21-Mar-11 28-Mar-11 17.5 41 37.5 39 40 21

Sheet is PROTECTED for safety but no

ut Schedule & Performance

ED for safety but no password is required for unprotecting

Water Content (%)

Bone Density (%)

Max Heart Rate

Average Heart Rate

Exercise Time (min)

Time in Zone (min)

Time in Zone (%)

Unprotect the sheet before using the "Reschedule" Feature

Chest & Back

CHEST & BACK

Shoulders & Arms

SHOULDERS & ARMS

Legs & Back

LEGS & BACK

Core Synergistics (CLASSIC)

Core Synergistics (LEAN)

Chest, Shoulders, & Triceps

Reg: Regular form. Bon: Bonus

CHEST, SHOULDERS, & TRICEPS

Back & Biceps

BACK & BICEPS

WEEK DAY DATE

WEEK DAY DATE

CHEST & BACK

SHOULDERS & ARMS

LEGS & BACK