Welcome to your "TRAINING FOR LIFE Daily Progress Report.

"

Here, you can keep track of your workouts each day, by either saving this file
and tracking your progress digitally or by printing and filling out each
individual sheet.
Best of luck on your 12-week BODY FOR LIFE challenge!
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 7 of 84

PLAN ACTUAL

NO WORKOUT

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 7 of 84

PLAN ACTUAL

NO WORKOUT

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 7 of 84

PLAN ACTUAL

NO WORKOUT

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 7 of 84

PLAN ACTUAL

NO WORKOUT

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 7 of 84

PLAN ACTUAL

NO WORKOUT

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 2 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 39 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 41 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 42 of 84

PLAN ACTUAL

NO WORKOUT

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 44 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 46 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 48 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 49 of 84

PLAN ACTUAL

NO WORKOUT

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 51 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 53 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 55 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 56 of 84

PLAN ACTUAL

NO WORKOUT

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 58 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 60 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 62 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 63 of 84

PLAN ACTUAL

NO WORKOUT

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 65 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 67 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 69 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 70 of 84

PLAN ACTUAL

NO WORKOUT

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 72 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 74 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 76 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 77 of 84

PLAN ACTUAL

NO WORKOUT

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 79 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Lifting

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

Upper Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Chest
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Shoulders
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Back
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Triceps
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Biceps
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 81 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Weight Training

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

Lower Body Weight Minutes Intensity Weight Minutes Intensity

Muscle Groups Exercise Reps (lbs) Between Level Reps (lbs) Between Level
Sets Sets

12 1 5
10 1 6
Quads
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Hamstrings
8 1 7
6 1 8
12 0 9
High Point
12 2 10
12 1 5
10 1 6
Calves
8 1 7
6 1 8
12 0 9
High Point
12 2 10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.

12 1 5
10 1 6
Abs
8 1 7
6 1 8
12 0 9
High Point
12 - 10

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Cardio Training

Date: Planned Start Time: Actual Start Time:

Day 83 of 84 Planned End Time: Actual End Time:
The 20-Minute Aerobics Solution™ Time to Complete: 20 minutes Total Time: minutes

PLAN ACTUAL
Exercise Minute by Intensity Exercise Minute by Intensity
Minute Level Minute Level
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
18 9 18
High Point High Point
19 10 19
20 5 20

NOTES
TRAINING FOR LIFE Daily Progress Report
Today's Activity: Rest Day

Date: Day 84 of 84

PLAN ACTUAL

NO WORKOUT

NOTES