Cardio workouts are indispensable to an effective training program and general good health.

By definition, cardio workouts can be any exercisejogging, running, biking, swimming,

elliptical machine, stairs, even jumping ropethat 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.
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.
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.
Always plan your training before hand.
Record all your weightlifting exercised in a journal indicating the exercise selected and
weight lifted.
Alternate training the major muscles of the upper and lower body.
Perform two exercises for each major muscle group of the upper body.
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.
The Benefits of Cardio
Increases metabolic rate
Increases growth hormone secretion
Reduces stress levels
Increases blood flow to the brain increasing alertness
Improve cholesterol levels
Improves digestion
Boosts immune-system function
20-Minute Aerobics Solution The Official Body-for -LIFE Cardio Plan
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.
4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), 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.
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 Body
Chest 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
Repetitions: x12, 10, x8, x6,
x12, x12
Dumbbell Flyes
Cable Crossovers Quadriceps
Repetitions: x12, 10, x8, x6,
x12, x12 Choose Exercise from List
Barbell Squats
Back Leg Presses
Choose Exercise from List Leg Extensions
Pull-Ups
Repetitions: x12, 10, x8, x6,
x12, x12
Wide-Grip Lat Pulldowns
One-Arm Dumbbell Rows Calves
Seated Cable Rows Choose Exercise from List
Back Extensions Seated Calf Raises
Straight Arm Pulldowns Standing Heel Raises
Repetitions: x12, 10, x8, x6,
x12, x12
Repetitions: x12, 10, x8, x6,
x12, x12
Shoulders Abs
Choose 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
Repetitions: x12, 10, x8, x6,
x12, x12 Cable Crunches
Cable Oblique Crunches
Biceps
Repetitions: x12, 10, x8, x6,
x12, x12
Choose Exercise from List
Alternate Dumbbell Curls
Barbell Curls
Preacher Curls
Concentration Curls
Cable Curls
Hammer Curls
Repetitions: x12, 10, x8, x6,
x12, x12
Triceps
Choose 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 Friday
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12 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
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 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 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 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 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 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 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 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 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 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 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
Saturday Sunday
Day 77 Free
Day
Day 83 20
Minute
Aerobics
Solution
Day 84 Free
Day
Day 76 20
Minute
Aerobics
Solution
Day 63 Free
Day
Day 69 20
Minute
Aerobics
Solution
Day 70 Free
Day
Day 62 20
Minute
Aerobics
Solution
Day 49 Free
Day
Day 55 20
Minute
Aerobics
Solution
Day 56 Free
Day
Day 48 20
Minute
Aerobics
Solution
Day 35 Free
Day
Day 41 20
Minute
Aerobics
Solution
Day 42 Free
Day
Day 34 20
Minute
Aerobics
Solution
Day 21 Free
Day
Day 27 20
Minute
Aerobics
Solution
Day 28 Free
Day
Day 20 20
Minute
Aerobics
Solution
Day 7 Free Day
Day 13 20
Minute
Aerobics
Solution
Day 14 Free
Day
Day 6 20
Minute
Aerobics
Solution
8:45
Day 1 of 84 9:30
46 minutes minutes
12 10 1 5
10 15 1 6
8 20 1 7
6 25 1 8
12 15 0 9
12 20 2 10
12 15 1 5
10 20 1 6
8 25 1 7
6 30 1 8
12 20 0 9
12 20 2 10
12 30 1 5
10 40 1 6
8 50 1 7
6 60 1 8
12 40 0 9
12 50 2 10
12 8 1 5
10 10 1 6
8 10 1 7
6 12 1 8
12 10 0 9
12 35 2 10
12 8 1 5
10 10 1 6
8 10 1 7
6 12 1 8
12 10 0 9
12 12 - 10
High
Point
Hammer Curls
NOTES
High
Point
Cable Extensions
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Biceps
Preacher Curls
High
Point
Wide-Grip Lat Pulldowns
Triceps
Triceps Kickbacks
High
Point
Lateral Raises
Back
Seated Cable Rows
High
Point
Barbell Bench Presses
Shoulders
Seated Dumbbell Presses
Minutes
Betwee
n Sets
Intensity
Level
Reps
ACTUAL
Upper
Body
Muscle
Groups
Exercise Reps
Minutes
Betwee
n Sets
Intensity
Level
Chest
Dumbbell Incline Presses
Weight
(lbs)
Planned End Time: Actual End Time:
Upper Body Workout Time to Complete: Total Time:
Weight
(lbs)
PLAN
The Training-for -LIFE Experience

Daily Progress Report

Date: Planned Start Time: Actual Start Time:
Day 1 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Chest
Shoulders
Back
High
Point
High
Point
High
Point
The Training-for -LIFE Experience

Daily Progress Report

PLAN
Date: Actual Start Time:
Upper Body Workout
Minutes
Betwee
n Sets
Intensity
Level
Actual End Time:
Total Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Weight
(lbs)
Minutes
Betwee
n Sets
Weight
(lbs)
ACTUAL
Upper
Body
Muscle
Groups
Exercise Reps
Intensity
Level
Reps
Triceps
High
Point
High
Point
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
NOTES
Biceps
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 2 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 3 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
Reps
Minutes
Betwee
n Sets
Intensity
Level
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Lower Body Workout
Abs
High
Point
High
Point
At this point, you should be 31 minutes into your lower body weight-training workout and have 11 minutes to go.
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 4 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 5 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Exercise
Weight
(lbs)
Biceps
High
Point
High
Point
High
Point
Upper Body Workout
High
Point
NOTES
Chest
Shoulders
Back
Triceps
High
Point
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 6 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 7 of 84
PLAN ACTUAL
NO WORKOUT
Free Day
Notes
Daily Progress Report
Day 8 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Lower Body Workout
Abs
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Minutes
Betwee
n Sets
Intensity
Level
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 9 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 10 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Chest
Shoulders
Back
Triceps
High
Point
High
Point
NOTES
Biceps
High
Point
High
Point
High
Point
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Exercise
Weight
(lbs)
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time: Upper Body Workout
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
Actual Start Time:
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 11 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 12 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
Reps
Minutes
Betwee
n Sets
Intensity
Level
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Lower Body Workout
Abs
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 13 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 14 of 84
PLAN ACTUAL
NO WORKOUT
Free Day
Notes
Daily Progress Report
Day 15 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Exercise
Weight
(lbs)
Upper Body Workout
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High
Point
NOTES
Chest
Shoulders
Back
Triceps
High
Point
Biceps
High
Point
High
Point
High
Point
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 16 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 17 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Lower Body Workout
Abs
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Minutes
Betwee
n Sets
Intensity
Level
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 18 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 19 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Triceps
High
Point
High
Point
NOTES
Biceps
High
Point
High
Point
High
Point
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Upper Body Workout
Chest
Shoulders
Back
Exercise
Weight
(lbs)
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 20 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 21 of 84
PLAN ACTUAL
NO WORKOUT
Daily Progress Report
Free Day
Notes
Day 22 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
Reps
Minutes
Betwee
n Sets
Intensity
Level
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Lower Body Workout
Abs
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 23 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 24 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Exercise
Weight
(lbs)
Upper Body Workout
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High
Point
NOTES
Chest
Shoulders
Back
Triceps
High
Point
Biceps
High
Point
High
Point
High
Point
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 25 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 26 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Lower Body Workout
Abs
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Minutes
Betwee
n Sets
Intensity
Level
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 27 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 28 of 84
PLAN ACTUAL
NO WORKOUT
Daily Progress Report
Free Day
Notes
Day 29 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Triceps
High
Point
High
Point
NOTES
Biceps
High
Point
High
Point
High
Point
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Upper Body Workout
Chest
Shoulders
Back
Exercise
Weight
(lbs)
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 30 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 31 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
Reps
Minutes
Betwee
n Sets
Intensity
Level
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Lower Body Workout
Abs
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 32 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 33 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Exercise
Weight
(lbs)
Upper Body Workout
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High
Point
NOTES
Chest
Shoulders
Back
Triceps
High
Point
Biceps
High
Point
High
Point
High
Point
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 34 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 35 of 84
PLAN ACTUAL
NO WORKOUT
Free Day
Notes
Daily Progress Report
Day 36 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Lower Body Workout
Abs
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Minutes
Betwee
n Sets
Intensity
Level
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 37 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 38 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Triceps
High
Point
High
Point
NOTES
Biceps
High
Point
High
Point
High
Point
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Upper Body Workout
Chest
Shoulders
Back
Exercise
Weight
(lbs)
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 39 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 40 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
Reps
Minutes
Betwee
n Sets
Intensity
Level
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Lower Body Workout
Abs
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 41 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 42 of 84
PLAN ACTUAL
NO WORKOUT
Free Day
Notes
Daily Progress Report
Day 43 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Exercise
Weight
(lbs)
Upper Body Workout
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High
Point
NOTES
Chest
Shoulders
Back
Triceps
High
Point
Biceps
High
Point
High
Point
High
Point
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 44 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 45 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Lower Body Workout
Abs
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Minutes
Betwee
n Sets
Intensity
Level
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 46 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 47 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Triceps
High
Point
High
Point
NOTES
Biceps
High
Point
High
Point
High
Point
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Upper Body Workout
Chest
Shoulders
Back
Exercise
Weight
(lbs)
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 48 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 49 of 84
PLAN ACTUAL
NO WORKOUT
Daily Progress Report
Free Day
Notes
Day 50 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
Reps
Minutes
Betwee
n Sets
Intensity
Level
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Lower Body Workout
Abs
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 51 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 52 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Exercise
Weight
(lbs)
Upper Body Workout
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High
Point
NOTES
Chest
Shoulders
Back
Triceps
High
Point
Biceps
High
Point
High
Point
High
Point
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 53 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 54 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Lower Body Workout
Abs
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Minutes
Betwee
n Sets
Intensity
Level
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 55 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 56 of 84
PLAN ACTUAL
NO WORKOUT
Daily Progress Report
Free Day
Notes
Day 57 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Triceps
High
Point
High
Point
NOTES
Biceps
High
Point
High
Point
High
Point
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Upper Body Workout
Chest
Shoulders
Back
Exercise
Weight
(lbs)
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 58 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 59 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
Reps
Minutes
Betwee
n Sets
Intensity
Level
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Lower Body Workout
Abs
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 60 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 61 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Exercise
Weight
(lbs)
Upper Body Workout
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High
Point
NOTES
Chest
Shoulders
Back
Triceps
High
Point
Biceps
High
Point
High
Point
High
Point
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 62 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 63 of 84
PLAN ACTUAL
NO WORKOUT
Free Day
Notes
Daily Progress Report
Day 64 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Lower Body Workout
Abs
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Minutes
Betwee
n Sets
Intensity
Level
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 65 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 66 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Triceps
High
Point
High
Point
NOTES
Biceps
High
Point
High
Point
High
Point
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Upper Body Workout
Chest
Shoulders
Back
Exercise
Weight
(lbs)
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 67 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 68 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
Reps
Minutes
Betwee
n Sets
Intensity
Level
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Lower Body Workout
Abs
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 69 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 70 of 84
PLAN ACTUAL
NO WORKOUT
Free Day
Notes
Daily Progress Report
Day 71 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Exercise
Weight
(lbs)
Upper Body Workout
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High
Point
NOTES
Chest
Shoulders
Back
Triceps
High
Point
Biceps
High
Point
High
Point
High
Point
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 72 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 73 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Lower Body Workout
Abs
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Minutes
Betwee
n Sets
Intensity
Level
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 74 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 75 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Triceps
High
Point
High
Point
NOTES
Biceps
High
Point
High
Point
High
Point
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Upper Body Workout
Chest
Shoulders
Back
Exercise
Weight
(lbs)
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 76 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 77 of 84
PLAN ACTUAL
NO WORKOUT
Daily Progress Report
Free Day
Notes
Day 78 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
Reps
Minutes
Betwee
n Sets
Intensity
Level
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Weight
(lbs)
Minutes
Betwee
n Sets
Exercise
Weight
(lbs)
Lower Body Workout
Abs
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 79 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 80 of 84
46 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 - 10
Actual End Time:
Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Weight
(lbs)
Minutes
Betwee
n Sets
Upper
Body
Muscle
Groups
Minutes
Betwee
n Sets
Intensity
Level
Intensity
Level
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time:
Exercise
Weight
(lbs)
Upper Body Workout
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High
Point
NOTES
Chest
Shoulders
Back
Triceps
High
Point
Biceps
High
Point
High
Point
High
Point
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 81 of 84
20 minutes
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
19 10 19
20 5 20
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
Actual Start Time:
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time:
Minute by
Minute
Intensity
Level
PLAN ACTUAL
High Point High Point
Notes
Exercise Exercise
Minute by
Minute
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 82 of 84
42 minutes minutes
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 0 9
12 2 10
12 1 5
10 1 6
8 1 7
6 1 8
12 1 9
12 - 10
Quads
Ham-
strings
Calves
High
Point
High
Point
NOTES
High
Point
High
Point
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
Lower Body Workout
Abs
Weight
(lbs)
Minutes
Between
Sets
Exercise
Weight
(lbs)
Reps
The Training-for -LIFE Experience

Daily Progress Report

PLAN ACTUAL
Date:
Total Time:
Actual Start Time: Planned Start Time:
Planned End Time:
Time to Complete:
Reps
Minutes
Betwee
n Sets
Intensity
Level
Actual End Time:
Lower
Body
Muscle
Groups
Intensity
Level
www.Bodyfor LIFE.com Copyright 1999 by EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Day 83 of 84
20 minutes
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
19 10 19
20 5 20
High Point
Notes
PLAN
Planned End Time:
Total Time:
Actual End Time:
Planned Start Time: Actual Start Time:
High Point
Minute by
Minute
Intensity
Level
Exercise Exercise
Minute by
Minute
Intensity
Level
ACTUAL
The 20-Minute Aerobics Solution

Aerobic Workout
Daily Progress Report
Date:
Time to Complete:
www.Bodyfor LIFE.com Copyright 1999 EAS, Inc. All Rights Reserved.
Materials from Body-for -LIFE
TM
used with permission of 11th Vision, L.L.C.
Date: Day 84 of 84
PLAN ACTUAL
NO WORKOUT
Daily Progress Report
Free Day
Notes