p90 -- encargado del entrenamiento
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Workout managerTRANSCRIPT
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
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 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
Knees bent, keep elbow up
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
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
Knees bent, keep elbow up
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 breathsShould 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 slowKnees 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
Knees bent, keep elbow up
Keep breathing
Alt. do Kick BackStand nice and tall
Don't bounce
Chest stretch
Deep breathsMain MenuMain CalendarSculpting TrackerCardio Tracker
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:
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 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
Knees bent, keep elbow up
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 WeightCarefully choose weight
Knees bent, keep elbow up
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 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
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 WeightOne foot in front
Arms open out
Straighten arms
Back straight, head up
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
Carefully choose weight
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 balanceStand nice and tall
Don't bounce
Chest stretch
Deep breathsKnee over ankle
Pull from foot
Keep breathing
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 WeightUse lighter weight
One foot in front
Knees bent
Elbows up wide
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 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
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 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.
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 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 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 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 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 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 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 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 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 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 WeightThis Block for Straight LegThis Block for Bent LegStand nice and tall
Don't bounce
Chest stretch
Deep breathsFocus 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
Knees bent, keep elbow up
Keep breathing
Alt. do Kick BackKnee over ankle
Back leg straight
Step softlyArms 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 balanceKnee 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 floorKnees 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
Knees bent, keep elbow up
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 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 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 WeightStand nice and tall
Don't bounce
Chest stretch
Deep breathsMain MenuMain CalendarSculpting TrackerCardio Tracker
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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 WeightCarefully choose weight
Knees bent, keep elbow up
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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 WeightKnee over ankle
Back leg straight
Step softlyArms wide out
Eyes straight down
Keep breathingKnees bent
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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 WeightAKA Arnold Presses
Knees bent
Back straight
Don't overdo it
Twist to top
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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 WeightOne foot in front
Arms open out
Straighten arms
Back straight, head up
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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 WeightFlat back
Elbows at side
Squeeze at top
Carefully choose weight
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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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
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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 WeightUse lighter weight
One foot in front
Knees bent
Elbows up wide
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 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 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 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 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 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 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 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 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 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 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 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 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 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 You