Curvelle BeginnerExercisePlan

Beginner
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 20-min. 20-min. Rest & 20-min. 20-min. Rest & 30-min.
Full-body Booty Blast Recover Full-body Booty Recover Booty Blast
Circuit Cardio Circuit Blast Cardio
Training Training Cardio
Week 2 20-min. Rest & 30-min. Rest & 20-min. 30-min. 20-min.
Full-body Recover Booty Blast Recover Full-body Booty Blast Booty Blast
Circuit Cardio Circuit Cardio Cardio
Training Training
Week 3 Rest & 30-min. Rest & 30-min. 20-min. Rest & 20-min.
Recover Booty Blast Recover Booty Blast Full-body Recover Full-body
Cardio Cardio Circuit Circuit
Training Training
Week 4 30-min. 20-min. 30-min. 20-min. 30-min. Rest & Rest &
Booty Blast Full-body Booty Blast Full-body Booty Recover Recover
Cardio Circuit Cardio Circuit Blast
Training Training Cardio
Week 5 30-min. 30-min. Rest & 30-min. 30-min. 30-min. Rest &
Booty Blast Full-body Recover Booty Blast Full-body Booty Blast Recover
Cardio Circuit Cardio Circuit Cardio
Training Training
Week 6 30-min. 30-min. 30-min. Rest & 30-min. 30-min. 30-min.

Full-body Booty Blast Full-body Recover Full-body Booty Blast Full-body
Circuit Cardio Circuit Circuit Cardio Circuit
Training Training Training Training
Week 7 Rest & 30-min. 30-min. Rest & 30-min. 30-min. 30-min.
Recover Booty Blast Full-body Recover Full-body Full-body Booty Blast
Cardio Circuit Circuit Circuit Cardio
Training Training Training
Week 8 30-min. 45-min. 30-min. 45-min. Rest & 30-min. 30-min.

Full-body Booty Blast Full-body Booty Blast Recover Full-body Full-body
Circuit Cardio Circuit Cardio Circuit Circuit
Training Training Training Training
Week 9 45-min. Rest & 45-min. 30-min. 45-min. 30-min. 45-min.

Booty Blast Recover Booty Blast Full-body Booty Full-body Booty Blast
Cardio Cardio Circuit Blast Circuit Cardio
Training Cardio Training
97
The Curvelle Lifestyle Exercise Plan
Name: ___________________________ Date: __________
20-Minute Full-Body Circuit Training
Complete time for each exercise and rest for 10 to 15 seconds before starting the next exercise. After one full
round of exercises, rest for two minutes, and then perform another full round, two more times, for a total of
three rounds of this circuit. For a selection of exercises, turn to page 84 in your copy of The Curvelle
Lifestyle , and choose an exercise for each body part listed below.
Time in Planned Actual

Bodypart Exercise Seconds Weight Weight
1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
5) Shoulder Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
9) Triceps Exercise:
10) Leg Exercise:
Notes:
Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
Name: ___________________________ Date: __________
Booty Blast Cardio can either be performed by walking on a treadmill, with maximum incline,
taking longer steps (twice that as your regular stride), or walking outside, briskly, again taking
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
Notes:
Share your story, find answers, and ask your questions in our lively Forum at RealSolutionsMag.com
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Things that went well today…
Things that didn't go well today…
Things I can do better tomorrow…
Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________
30-Minute* Full-Body Circuit Training
Complete time for each exercise, increasing the amount of time or number of reps from the previous workout
to total 30 minutes for your workout. Rest for 10 to 15 seconds before each exercise. After one full round of
exercises, rest for two minutes, and then perform another full round, two more times, for a total of three
rounds of this circuit. For a selection of exercises, turn to page 84 in your copy of The Curvelle Lifestyle , and
choose an exercise for each body part listed below.

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________
Complete time for each exercise increasing the amount of time or number of reps from the previous workout
exercises rest for two minutes and then perform another full round two more times for a total of three rounds
of this circuit. For a selection of exercises turn to page 84 in your copy of The Curvelle Lifestyle and choose
an exercise for each body part listed below.

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________
Complete time for each exercise. Rest for 10 to 15 seconds before each exercise. After one full round of

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
longer strides.
Intensity
Minute
Level
Cardio: 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
Booty Blast Cardio
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
Booty Blast Cardio
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
Booty Blast Cardio
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
Name: ___________________________ Date: __________
Rest & Recover
Notes:
Name: ___________________________ Date: __________
Booty Blast Cardio
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
Booty Blast Cardio
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
Name: ___________________________ Date: __________

1) Leg Exercise:
2) Chest Exercise:
3) Back Exercise:
4) Biceps Exercise:
6) Leg Exercise:
7) Chest Exercise:
8) Back Exercise:
10) Leg Exercise:
Notes:
Name: ___________________________ Date: __________
Booty Blast Cardio
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
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Beginner

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 6 30-min. 30-min. 30-min. Rest & 30-min. 30-min. 30-min.

Week 8 30-min. 45-min. 30-min. 45-min. Rest & 30-min. 30-min.

Week 9 45-min. Rest & 45-min. 30-min. 45-min. 30-min. 45-min.

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Time in Planned Actual

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Time in Planned Actual

Time in Planned Actual

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Time in Planned Actual

Things that didn't go well today…

Things I can do better tomorrow…

Time in Planned Actual

Time in Planned Actual

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