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Alternate training the major muscles of the upper and lower body.
Perform two exercises for each major muscle group of the upper body.
Always plan your training before hand.
The Benefits of Cardio
Increases metabolic rate
Official Body-for-LIFE Weight-Training Plan
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.
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.
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 exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that 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 10-minute 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.
Increases growth hormone secretion
Reduces stress levels
Increases blood flow to the brain increasing alertness
Improve cholesterol levels
Improves digestion
Boosts immune-system function
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.
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.
20-Minute Aerobics Solution™ — The Official Body-for-LIFE Cardio Plan
4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
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.
Upper Body Lower BodyChest Hamstrings
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
Dumbbell Incline Presses
Dumbbell Flyes
Cable Crossovers Quadriceps
Choose Exercise from List
Barbell Squats
Back Leg Presses
Choose Exercise from List Leg Extensions
Pull-Ups
Wide-Grip Lat Pulldowns
One-Arm Dumbbell Rows CalvesSeated Cable Rows Choose Exercise from List
Back Extensions Seated Calf Raises
Straight Arm Pulldowns Standing Heel Raises
Shoulders AbsChoose Exercise from List Choose Exercise from List
Seated Dumbbell Presses Floor Crunches
Front Raises Oblique Floor Crunches
Lateral Raises Decline Crunches
Reverse Flyes Decline Oblique
Upright Cable Rows Hanging Knee Raises
Upright Barbell Rows Reverse Crunches
Cable Crunches
Cable Oblique Crunches
BicepsChoose Exercise from List
Alternate Dumbbell Curls
Barbell Curls
Preacher Curls
Concentration Curls
Cable Curls
Hammer Curls
Repetitions: x12, 10, x8, x6, x12, x12
Repetitions: x12, 10, x8, x6, x12, x12
Repetitions: x12, 10, x8, x6, x12, x12
Repetitions: x12, 10, x8, x6, x12, x12
Repetitions: x12, 10, x8, x6, x12, x12
Repetitions: x12, 10, x8, x6, x12, x12
Repetitions: x12, 10, x8, x6, x12, x12
Repetitions: x12, 10, x8, x6, x12, x12
TricepsChoose 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 Tuesday Wednesday Thursday FridayWeek 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1 Upper Body Weight
Training
Day 2 20 Minute
Aerobics Solution
Day 3 Lower Body Weight
Training
Day 4 20 Minute
Aerobics Solution
Day 5 Upper Body Weight
Training
Day 8 Lower Body Weight
Training
Day 9 20 Minute
Aerobics Solution
Day 10 Upper Body Weight
Training
Day 11 20 Minute
Aerobics Solution
Day 12 Lower Body Weight
Training
Day 15 Upper Body Weight
Training
Day 16 20 Minute
Aerobics Solution
Day 17 Lower Body Weight
Training
Day 18 20 Minute
Aerobics Solution
Day 19 Upper Body Weight
Training
Day 22 Lower Body Weight
Training
Day 23 20 Minute
Aerobics Solution
Day 24 Upper Body Weight
Training
Day 25 20 Minute
Aerobics Solution
Day 26 Lower Body Weight
Training
Day 29 Upper Body Weight
Training
Day 30 20 Minute
Aerobics Solution
Day 31 Lower Body Weight
Training
Day 32 20 Minute
Aerobics Solution
Day 33 Upper Body Weight
Training
Day 36 Lower Body Weight
Training
Day 37 20 Minute
Aerobics Solution
Day 38 Upper Body Weight
Training
Day 39 20 Minute
Aerobics Solution
Day 40 Lower Body Weight
Training
Day 43 Upper Body Weight
Training
Day 44 20 Minute
Aerobics Solution
Day 45 Lower Body Weight
Training
Day 46 20 Minute
Aerobics Solution
Day 47 Upper Body Weight
Training
Day 50 Lower Body Weight
Training
Day 51 20 Minute
Aerobics Solution
Day 52 Upper Body Weight
Training
Day 53 20 Minute
Aerobics Solution
Day 54 Lower Body Weight
Training
Day 57 Upper Body Weight
Training
Day 58 20 Minute
Aerobics Solution
Day 59 Lower Body Weight
Training
Day 60 20 Minute
Aerobics Solution
Day 61 Upper Body Weight
Training
Day 64 Lower Body Weight
Training
Day 65 20 Minute
Aerobics Solution
Day 66 Upper Body Weight
Training
Day 67 20 Minute
Aerobics Solution
Day 68 Lower Body Weight
Training
Day 71 Upper Body Weight
Training
Day 72 20 Minute
Aerobics Solution
Day 73 Lower Body Weight
Training
Day 74 20 Minute
Aerobics Solution
Day 75 Upper Body Weight
Training
Day 78 Lower Body Weight
Training
Day 79 20 Minute
Aerobics Solution
Day 80 Upper Body Weight
Training
Day 81 20 Minute
Aerobics Solution
Day 82 Lower Body Weight
Training
Saturday Sunday
Day 7 Free Day
Day 6 20 Minute
Aerobics Solution
Day 13 20 Minute
Aerobics Solution
Day 14 Free Day
Day 20 20 Minute
Aerobics Solution
Day 21 Free Day
Day 27 20 Minute
Aerobics Solution
Day 28 Free Day
Day 34 20 Minute
Aerobics Solution
Day 35 Free Day
Day 41 20 Minute
Aerobics Solution
Day 42 Free Day
Day 48 20 Minute
Aerobics Solution
Day 49 Free Day
Day 55 20 Minute
Aerobics Solution
Day 56 Free Day
Day 62 20 Minute
Aerobics Solution
Day 63 Free Day
Day 69 20 Minute
Aerobics Solution
Day 70 Free Day
Day 76 20 Minute
Aerobics Solution
Day 77 Free Day
Day 83 20 Minute
Aerobics Solution
Day 84 Free Day
Daily Progress Report
Date: Planned Start Time: 8:45 Actual Start Time:Day 1 of 84 Planned End Time: 9:30 Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time:
PLAN ACTUAL
Exercise
Chest Dumbbell Incline Presses 12 10 1 510 15 1 68 20 1 76 25 1 8
12 15 0 9Barbell Bench Presses 12 20 2 10
Shoulders Seated Dumbbell Presses 12 15 1 510 20 1 68 25 1 76 30 1 8
12 20 0 9Lateral Raises 12 20 2 10
Back Seated Cable Rows 12 30 1 510 40 1 68 50 1 76 60 1 8
12 40 0 9Wide-Grip Lat Pulldowns 12 50 2 10
Triceps Triceps Kickbacks 12 8 1 510 10 1 68 10 1 76 12 1 8
12 10 0 9Cable Extensions 12 35 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps Preacher Curls 12 8 1 510 10 1 68 10 1 76 12 1 8
12 10 0 9Hammer Curls 12 12 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
High Point
High Point
High Point
High Point
High Point
minutes
ACTUAL
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
NOTES
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 1 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 2 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 3 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into your lower body weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 4 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 5 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 6 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 7 of 84
PLAN ACTUAL
NO WORKOUT
Notes
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 8 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 9 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 10 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 11 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 12 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 13 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 14 of 84
PLAN ACTUAL
NO WORKOUT
Notes
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 15 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 16 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 17 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 18 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 19 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 20 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 21 of 84
PLAN ACTUAL
NO WORKOUT
Notes
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 22 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 23 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 24 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 25 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 26 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 27 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 28 of 84
PLAN ACTUAL
NO WORKOUT
Notes
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 29 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 30 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 31 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 32 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 33 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 34 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 35 of 84
PLAN ACTUAL
NO WORKOUT
Notes
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 36 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 37 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 38 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 39 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 40 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 41 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 42 of 84
PLAN ACTUAL
NO WORKOUT
Notes
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 43 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 44 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 45 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 46 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 47 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 48 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 49 of 84
PLAN ACTUAL
NO WORKOUT
Notes
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 50 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 51 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 52 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 53 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 54 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 55 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 56 of 84
PLAN ACTUAL
NO WORKOUT
Notes
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 57 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 58 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 59 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 60 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 61 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 62 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 63 of 84
PLAN ACTUAL
NO WORKOUT
Notes
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 64 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 65 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 66 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 67 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 68 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 69 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 70 of 84
PLAN ACTUAL
NO WORKOUT
Notes
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 71 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 72 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 73 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 74 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 75 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 76 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 77 of 84
PLAN ACTUAL
NO WORKOUT
Notes
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 78 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 79 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 80 of 84 Planned End Time: Actual End Time:Upper Body Workout Time to Complete:46 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Chest 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Shoulders 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Back 12 1 510 1 68 1 76 1 8
12 0 912 2 10
Triceps 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps 12 1 510 1 68 1 76 1 8
12 0 912 - 10
NOTES
The Training-for-LIFE Experience™
Upper Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
High Point
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 81 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
www.BodyforLIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:Day 82 of 84 Planned End Time: Actual End Time:Lower Body Workout Time to Complete:42 minutes Total Time: minutes
PLAN ACTUAL
Exercise
Quads 12 1 510 1 68 1 76 1 8
12 0 912 2 1012 1 510 1 68 1 76 1 8
12 0 912 2 10
Calves 12 1 510 1 68 1 76 1 8
12 0 912 2 10
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Abs 12 1 510 1 68 1 76 1 8
12 1 912 - 10
NOTES
The Training-for-LIFE Experience™
Lower Body
Muscle Groups
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
Reps
Weight (lbs)
Minutes Between Sets
Intensity Level
High Point
Ham- strings
High Point
High Point
High Point
www.BodyforLIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.Materials from Body-for-LIFETM used with permission of 11th Vision, L.L.C.
Daily Progress Report
Date: Planned Start Time: Actual Start Time:
Day 83 of 84 Planned End Time: Actual End Time:
Aerobic Workout Time to Complete: 20 minutes Total Time:
Exercise
PLANExercise
ACTUAL
1 5 1
2 5 2
3 6 3
4 7 4
5 8 5
6 9 6
7 6 7
8 7 8
9 8 9
10 9 10
11 6 11
12 7 12
13 8 13
14 9 14
15 6 15
16 7 16
17 8 17
High Point18 9
High Point18
19 10 19
20 5 20
Notes
The 20-Minute Aerobics Solution™
Minute by Minute
Intensity Level
Minute by Minute
Intensity Level
Free Day
Daily Progress Report
Date: Day 84 of 84
PLAN ACTUAL
NO WORKOUT
Notes
![[XLS]'ASCE705W' Program - CALCULATOR EDGE · Web view"ASCE705W" --- ASCE 7-05 CODE WIND ANALYSIS PROGRAM Open Structures (no roof) "ASCE705W" is a spreadsheet program written in MS-Excel](https://img.pdfslide.net/doc/110x75/5abf82db7f8b9aa3088e2eeb/xlsasce705w-program-calculator-viewasce705w-asce-7-05-code-wind-analysis.jpg)
