P90 -- Encargado Del Entrenamiento

Main Menu90 Day Workout ManagerEnter Your 90 Day Start Date BelowTuesday, November 04, 2008Main CalendarCardio InfoCardio WorksheetSculpting InfoSculpting WorksheetSculpting ChartTransformation TrackerExcelWorkoutTools.comTodaysFitnessShop.infoCopyright, 2008 Bill Knighton. All Rights Reserved.

Enter as Numbers and Slashes Only. Ex.Enter 2/25 and Enter.Excel will automatically Enter the Day of the Week.Enter as Numbers and Slashes Only. Ex.Enter 2/25 and Enter.Excel will automatically Enter the Day of the Week.Sculpting InfoSculpting WorksheetCardio InfoCardio WorksheetSculpting ChartMain CalendarTransformation TrackerExcelWorkoutTools.comTodaysFitnessShop.info

Main_CalendarWorkout CalendarTuesdayWednesdayThursdayFridaySaturdaySundayMonday11/04/08111/05/08211/06/08311/07/08411/08/08511/09/08611/10/087Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Rest DayAb Ripper 100Ab Ripper 100Ab Ripper 100Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>11/11/08811/12/08911/13/081011/14/081111/15/081211/16/081311/17/0814Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Rest DayAb Ripper 100Ab Ripper 100Ab Ripper 100Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>11/18/081511/19/081611/20/081711/21/081811/22/081911/23/082011/24/0821Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Rest DayAb Ripper 100Ab Ripper 100Ab Ripper 100Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>11/25/082211/26/082311/27/082411/28/082511/29/082611/30/082712/01/0828Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Rest DayAb Ripper 100Ab Ripper 100Ab Ripper 100Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>12/02/082912/03/083012/04/083112/05/083212/06/083312/07/083412/08/0835Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Rest DayAb Ripper 100Ab Ripper 100Ab Ripper 100Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>12/09/083612/10/083712/11/083812/12/083912/13/084012/14/084112/15/0842Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Sculpt 1-2Sweat 1-2Rest DayAb Ripper 100Ab Ripper 100Ab Ripper 100Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>12/16/084312/17/084412/18/084512/19/084612/20/084712/21/084812/22/0849Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Rest DayAb Ripper 200Ab Ripper 200Ab Ripper 200Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>12/23/085012/24/085112/25/085212/26/085312/27/085412/28/085512/29/0856Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Rest DayAb Ripper 200Ab Ripper 200Extra CardioAb Ripper 200Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>12/30/085712/31/085801/01/095901/02/096001/03/096101/04/096201/05/0963Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Rest DayAb Ripper 200Ab Ripper 200Ab Ripper 200Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>01/06/096401/07/096501/08/096601/09/096701/10/096801/11/096901/12/0970Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Rest DayAb Ripper 200Ab Ripper 200Ab Ripper 200Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>01/13/097101/14/097201/15/097301/16/097401/17/097501/18/097601/19/0977Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Rest DayAb Ripper 200Ab Ripper 200Ab Ripper 200Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>01/20/097801/21/097901/22/098001/23/098101/24/098201/25/098301/26/0984Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Rest DayAb Ripper 200Ab Ripper 200Ab Ripper 200Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>01/27/098501/28/098601/29/098701/30/098801/31/098902/01/0990WORKOUTSSculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4Sculpt 3-4Sweat 3-4COMPLETEDAb Ripper 200Ab Ripper 200Ab Ripper 2000Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Intensity ==>Avg Intensity0Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Diet ==>Avg Diet0Sweat 1-2Ab Ripper 100Sculpt 1-2Sweat 3-4Ab Ripper 200Sculpt 3-4Fat Burning ExpExtra CardioOtherSkippedRest Day

MainSculpting TrackerCardio Tracker

Sweat Workouts InfoMain MenuMain CalendarSculpting TrackerCardio TrackerCARDIO WORKOUTSSweat 1-2Sweat 3-4GetTOOLS35:42:0041:32:00FitTape X on FloorTotalTotalTotalTotalCardioWater & TowelTimeRoundsTimeRoundsNotesSTRETCH4:0014:151Power Yoga4:4014:301PART 1 (HEAT UP)3:0024:303Knees Up1:0021:303Knees Out1:0021:303Cross Overs1:0021:303PART 2 (HIGH HEAT)3:0024:303Jumping Jacks1:0021:303Running in Place1:0021:303Run Lunge1:0021:303PART 3 (X-WORK)3:0024:303Lateral X-Work1:0021:303Fast Feet1:0021:303Cross Hops1:0021:303WATER / TOWEL BREAK0:300:30PART 4 (KICKING)3:3026:002Right Front Kick0:4021:002Left Front Kick0:4021:002Right Knee Thrust0:4021:002Left Knee Thrust0:4021:002Right Side Kick0:3021:002Left Side Kick0:3021:002PART 5 (PUNCHING)5:3027:303Left Jab/Right Cross1:1021:303Right Jab/Left Cross1:1021:303Left Hook/Right Uppercut1:0021:303Right Hook/Left Uppercut1:0021:303Body Blows1:0021:303COOL DOWN2:002:00STRETCH2:002:30Ab Ripper 100Ab Ripper 200TOOLSDVD Time0:04:13DVD Time0:05:49Ab Ripper NotesWater & TowelMat (optional)TimeRepsTimeRepsCrunches0:15100:2520Right-Side Crunch0:15100:2520Left-Side Crunch0:15100:2520Elbows to Knees0:15100:2520Superman Crunch0:15100:2520Leg Lifts0:15100:2520In & Outs0:15100:2520Hip Rock0:15100:2520Bicycles0:10100:2520Full-Body Crunch0:18100:2520100200STRETCH / COOL-DOWN0:450:45

Should do warm up first. Don't stretch cold muscles.

Don't roll neck back

Keep shoulders relaxed

Shoulder circles

Right, Left shoulder stretch

Side stretch

Do not strain or bounce

Chest stretch

Lower back stretch

Stay in comfort zone

Don't bounce, just relax

Inner thigh stretch, knee above ankle

Runner's stretch, drive hack heel down, back leg straight

Keep breathing

Waist stretch

Raise up slowPlank/Deep breath

Upward dogs

Planks

Push-ups

Right, left leg raises

Runner's pose

Crescent Ones

Warriors

Walk feet to hands

Slow raise upKnees up (option: knees to hands)

Go at your own pace

Knees out(option: knees to hands)

Cross over(option: twist to hand)

Take a break if you need itStand nice and tall

Don't bounce

Chest stretch

Deep breathsMain MenuMain CalendarSculpting TrackerCardio Tracker

Cardio_TrackerTOOLSMain MenuMain CalendarTransformation TrackerSweat, CardioMain CalendarTransformation TrackerSweat, CardioMain CalendarTransformation TrackerSweat, CardioMain CalendarTransformation TrackerSweat, CardioTape X on FloorTotalTotal11/5/0811/7/0811/9/0811/12/0811/14/0811/16/0811/19/0811/21/0811/23/0811/26/0811/28/0811/30/0812/3/0812/5/0812/7/0812/10/0812/12/0812/14/0812/17/0812/19/0812/21/0812/24/0812/26/0812/28/0812/31/081/2/091/4/091/7/091/9/091/11/091/14/091/16/091/18/091/21/091/23/091/25/091/28/091/30/092/1/09AveragesWater & TowelTimeRoundsSweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 1-2Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Sweat 3-4Lower Limit THR0Upper Limit THR0Average Heart Rate0Cardio Time (Approx)18181818181818181818181818181818181827272727272727272727272727272727272727272723Time in Zone (Min)0Time in Zone (%)0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%Cardio Workout Info

Main MenuMain CalendarTransformation TrackerMain CalendarTransformation TrackerMain CalendarTransformation TrackerMain CalendarTransformation TrackerCardio Workout Info

Sculpting Workouts InfoMain MenuMain CalendarSculpting TrackerCardio TrackerSculpt 1-2Sculpt 3-4TOOLSDVD Time28:44TOOLSDVD Time38:00Water & TowelWater & TowelChair for DipsTimeRepsChair for DipsTimeRepsSTRETCH5:40STRETCH5:25Regular Push-Ups0:258-15Decline Push-Ups0:458-20Heavy Pants0:458-15Heavy Pants0:258-15Military Press0:458-15Military Press0:358-15Standard Bicep Curls0:458-15Standard Bicep Curls0:358-15Back Scratchers (Right)0:458-15Back Scratchers (Right)0:358-15Back Scratchers (Left)0:458-15Back Scratchers (Left)0:358-15Lunges 30:553Lunges 51:155STRETCH BREAK1:10STRETCH BREAK0:45Fly Push-Ups0:458-15Fly Push-Ups0:458-20Back Flys0:408-15Back Flys0:408-15Swimmer's Press0:458-15Swimmer's Press0:408-15Wide Open Curls0:408-15Wide Open Curls0:458-15Two-Arm Kick-Backs0:458-15Two-Arm Kick-Backs0:408-15Lunge/Squats Combo1:053Lunge/Squats Combo3:005WATER / TOWEL BREAK0:15WATER / TOWEL BREAK0:30STRETCH BREAK0:457-7-7 Push-Ups1:2021Wide-Tri-Die1:3021Lawnmowers (Right)0:458-15Lawnmowers (Right)0:258-15Lawnmowers (Left)0:458-15Lawnmowers (Left)0:258-15Shoulder Flys0:458-15Shoulder Flys0:358-15Bicep 21's1:0521Bicep 21's0:4521Chair Dips0:408-15Chair Dips0:358-15Three Part Squats1:208Three Part Squats1:2512STRETCH / COOL-DOWN0:45STRETCH0:45Upright Rows0:458-15Calf-Raises (Left)0:4515-20Calf-Raises (Right)0:4515-20Top Wrist Curl0:5012-15Bottom Wrist Curl0:5012-15Lower Back Extensions0:355Max. Push-Ups0:4550Max. Squats0:4525STRETCH / COOL-DOWN1:35




Shoulder circles


Side stretch


Chest stretch

Lower back stretch





Keep breathing

Waist stretch

Raise up slowFocus on FormKnees bent

Don't strain backStraight arms at topArms straight at bottom

Knees bent, 1 foot in frontCarefully choose weight

Knees bent, keep elbow up

Keep breathing

Alt. do Kick BackCarefully choose weight


Keep breathing

Alt. do Kick BackKnee over ankle

Back leg straight

Step softlyBalance with chair if needed

Don't bounce

Don't over extend

Stretch shoulders

Chest stretchArms wide out

Eyes straight down

Keep breathingKnees bent

Back is flat

Reach low

Elbows backAKA Arnold Presses

Knees bent

Back straight

Don't overdo it

Twist to top

Elbows backOne foot in front

Arms open out

Straighten arms

Back straight, head up

Take break if neededFlat back

Elbows at side

Squeeze at top

Carefully choose weight

Knees bentKnees over ankle

Back straight

Weight on heels

Soft step

Stand up tall

Back leg straight

Use hands for balanceStand nice and tall

Don't bounce

Chest stretch

Deep breathsKnee over ankle

Pull from foot

Keep breathing

Take break if neededUse lighter weight

One foot in front

Knees bent

Elbows up wide

Take break if needed7 low, 7 high, 7 all-the-way

Controlled motion, don't jerkUse sturdy chair

Don't overdo it

Go at your own pace

Legs straight, toes upKnees over toes on 1st

Knees over ankle on wide

Straight backs

Take break if needed

Heels stay on floorStand nice and tall

Don't bounce

Chest stretch

Deep breathsFocus on FormKnees bent




Keep breathing



Keep breathing


Back leg straight


Don't bounce

Don't over extend

Stretch shoulders


Eyes straight down


Back is flat

Reach low


Knees bent

Back straight

Don't overdo it

Twist to top


Arms open out

Straighten arms



Elbows at side

Squeeze at top



Back straight

Weight on heels

Soft step

Stand up tall

Back leg straight


Don't bounce

Chest stretch


Pull from foot

Keep breathing


One foot in front

Knees bent

Elbows up wide



Don't overdo it

Go at your own pace



Straight backs



Don't bounce

Chest stretch

Deep breathsShould do warm up first. Don't stretch cold muscles.



Shoulder circles


Side stretch


Chest stretch

Lower back stretch





Keep breathing

Waist stretch

Raise up slowKnees bent




Keep breathing



Keep breathing

Alt. do Kick BackStand nice and tall

Don't bounce

Chest stretch


Print Sculpt 1-2Main MenuMain CalendarSculpting TrackerCardio TrackerTOOLSSCULPT 1-2Dumbbells or BandsCircuit TrainingChair for DipsWaterTarget2/1/08TowelTimeRepsWeightRepsNotesSTRETCH5:40Regular Push-Ups0:258-15Heavy Pants0:458-15Military Press0:458-15Standard Bicep Curls0:458-15Back Scratchers (Right)0:408-15Back Scratchers (Left)0:408-15Lunges 31:003STRETCH BREAK1:10Fly Push-Ups0:458-15Back Flys0:408-15Swimmer's Press0:508-15Wide Open Curls0:458-15Two-Arm Kick-Backs0:458-15Lunge/Squats Combo1:053WATER / TOWEL BREAK0:15STRETCH BREAK0:457-7-7 Push-Ups1:2021Lawnmowers (Right)0:408-15Lawnmowers (Left)0:408-15Shoulder Flys0:458-15Bicep 21's1:0521Chair Dips0:408-15Three Part Squats1:208STRETCH / COOL-DOWN0:45Notes:




Shoulder circles


Side stretch


Chest stretch

Lower back stretch





Keep breathing

Waist stretch

Raise up slowFocus on FormKnees bent

Don't strain backBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs

If No Weights Used, Enter 1 as Your WeightStraight arms at topBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs

If No Weights Used, Enter 1 as Your WeightArms straight at bottom

Knees bent, 1 foot in frontBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs

If No Weights Used, Enter 1 as Your WeightCarefully choose weight


Keep breathing

Alt. do Kick BackBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs



Keep breathing


Back leg straight


Don't bounce

Don't over extend

Stretch shoulders


Eyes straight down


Back is flat

Reach low

Elbows backBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs

If No Weights Used, Enter 1 as Your WeightAKA Arnold Presses

Knees bent

Back straight

Don't overdo it

Twist to top


If No Weights Used, Enter 1 as Your WeightOne foot in front

Arms open out

Straighten arms


Take break if neededBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs

If No Weights Used, Enter 1 as Your WeightFlat back

Elbows at side

Squeeze at top


Knees bentBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs

If No Weights Used, Enter 1 as Your WeightKnees over ankle

Back straight

Weight on heels

Soft step

Stand up tall

Back leg straight


Don't bounce

Chest stretch


Pull from foot

Keep breathing


If No Weights Used, Enter 1 as Your WeightUse lighter weight

One foot in front

Knees bent

Elbows up wide


If No Weights Used, Enter 1 as Your Weight7 low, 7 high, 7 all-the-way

Controlled motion, don't jerkBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs

If No Weights Used, Enter 1 as Your WeightUse sturdy chair

Don't overdo it

Go at your own pace



Straight backs



Don't bounce

Chest stretch

Deep breathsThis Column for Regular Push-UpsThis column for Push-Ups from KneesThis Column for Regular Push-UpsThis column for Push-Ups from KneesThis Column for Regular Push-UpsThis column for Push-Ups from KneesEnter Your Workout Date HereThis Block for Straight LegThis Block for Bent LegMain MenuMain CalendarSculpting TrackerCardio Tracker

Print Sculpt 3-4Main MenuMain CalendarSculpting TrackerCardio TrackerTOOLSSCULPT 3-4Dumbbells or BandsCircuit TrainingChair for DipsWaterTarget2/1/08TowelTimeRepsWeightRepsNotesSTRETCH5:25Decline Push-Ups0:458-20Heavy Pants0:258-15Military Press0:358-15Standard Bicep Curls0:358-15Back Scratchers (Right)0:358-15Back Scratchers (Left)0:358-15Lunges 51:155STRETCH BREAK0:45Fly Push-Ups0:458-20Back Flys0:408-15Swimmer's Press0:408-15Wide Open Curls0:458-15Two-Arm Kick-Backs0:408-15Lunge/Squats Combo3:005WATER / TOWEL BREAK0:30Wide-Tri-Die1:3021Lawnmowers (Right)0:258-15Lawnmowers (Left)0:258-15Shoulder Flys0:358-15Bicep 21's0:4521Chair Dips0:358-15Three Part Squats1:2512STRETCH0:45Upright Rows0:458-15Calf-Raises (Left)0:4515-20Calf-Raises (Right)0:4515-20Top Wrist Curl0:5012-15Bottom Wrist Curl0:5012-15Lower Back Extensions0:355Max. Push-Ups0:4550Max. Squats0:4525STRETCH / COOL DOWN1:35Notes:

Enter Your Workout Date HereShould do warm up first. Don't stretch cold muscles.



Shoulder circles


Side stretch


Chest stretch

Lower back stretch





Keep breathing

Waist stretch

Raise up slowThis Column for Regular Push-UpsThis column for Push-Ups from KneesBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs

If No Weights Used, Enter 1 as Your WeightBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs



If No Weights Used, Enter 1 as Your WeightBalance with chair if needed

Don't bounce

Don't over extend

Stretch shoulders

Chest stretchThis Column for Regular Push-UpsThis column for Push-Ups from KneesBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs




If No Weights Used, Enter 1 as Your WeightThis Column for Regular Push-UpsThis column for Push-Ups from KneesBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs



If No Weights Used, Enter 1 as Your WeightThis Block for Straight LegThis Block for Bent LegStand nice and tall

Don't bounce

Chest stretch

Deep breathsFocus on FormKnees bent




Keep breathing



Keep breathing


Back leg straight

Step softlyArms wide out

Eyes straight down


Back is flat

Reach low


Knees bent

Back straight

Don't overdo it

Twist to top


Arms open out

Straighten arms



Elbows at side

Squeeze at top



Back straight

Weight on heels

Soft step

Stand up tall

Back leg straight

Use hands for balanceKnee over ankle

Pull from foot

Keep breathing


One foot in front

Knees bent

Elbows up wide



Don't overdo it

Go at your own pace



Straight backs


Heels stay on floorKnees bent




Keep breathing



Keep breathing

Alt. do Kick BackThis Column for Regular Push-UpsThis column for Push-Ups from KneesBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs



If No Weights Used, Enter 1 as Your WeightStand nice and tall

Don't bounce

Chest stretch


Sculpting Tracker90 Day Sculpting TrackerMainMain CalendarTransformation TrackerMainMain CalendarTransformation TrackerMainMain CalendarTransformation TrackerMainMain CalendarTransformation TrackerExercise11/4/0811/6/0811/8/0811/11/0811/13/0811/15/0811/18/0811/20/0811/22/0811/25/0811/27/0811/29/0812/2/0812/4/0812/6/0812/9/0812/11/0812/13/0812/16/0812/18/0812/20/0812/23/0812/25/0812/27/0812/30/081/1/091/3/091/6/091/8/091/10/091/13/091/15/091/17/091/20/091/22/091/24/091/27/091/29/091/31/09WeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsWeightRepsRegular Push-Ups (C 1-2)Decline Push-Ups (C 3-4)Heavy PantsMilitary PressStandard Bicep CurlsBack ScratchersLunges: (3), (5)Fly Push-UpsBack FlysSwimmer's PressWide Open CurlsTwo-Arm Kick-BacksLunge/Squats Combo (3), (5)7-7-7 Push-UpsLawnmowersShoulder FlysBicep 21'sChair DipsThree Part Squats (8), (12)Upright RowsCalf-RaisesTop Wrist CurlBottom Wrist CurlLower Back ExtensionsMax. Push-UpsMax. SquatsNotes:

Focus on FormRegular Push-UpsPush-Ups from KneesRegular Push-UpsPush-Ups from KneesRegular Push-UpsPush-Ups from KneesKnees bent

Don't strain backBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs







































If No Weights Used, Enter 1 as Your WeightStraight arms at topBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs







































If No Weights Used, Enter 1 as Your WeightArms straight at bottom

Knees bent, 1 foot in frontBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs









































Keep breathing

Alt. do Kick BackBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs







































If No Weights Used, Enter 1 as Your WeightKnee over ankle

Back leg straight

Step softlyArms wide out

Eyes straight down


Back is flat

Reach low








































If No Weights Used, Enter 1 as Your WeightAKA Arnold Presses

Knees bent

Back straight

Don't overdo it

Twist to top








































If No Weights Used, Enter 1 as Your WeightOne foot in front

Arms open out

Straighten arms









































If No Weights Used, Enter 1 as Your WeightFlat back

Elbows at side

Squeeze at top


Knees bentBILL: If Using Bands Yellow band = 5 lbs Green band = 10 lbs Red band = 15 lbs Blue band = 20 lbs Black band = 25 lbs







































If No Weights Used, Enter 1 as Your WeightKnees over ankle

Back straight

Weight on heels

Soft step

Stand up tall

Back leg straight

Use hands for balanceKnee over ankle

Pull from foot

Keep breathing








































If No Weights Used, Enter 1 as Your WeightUse lighter weight

One foot in front

Knees bent

Elbows up wide















If No Weights Used, Enter 1 as You

P90 -- Encargado Del Entrenamiento

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