Body The 20Minute Aerobics Solution
|_IP[T Daily Progress Report
Date:
Day 2 of 84
Aerobic Workout
Planned Start Time: |
Actual Start Time: |
Planned End Time: |
Actual End Time: |
Time to Complete: 20 minutes |
PLAN |
Minute by Minute |
Intensity Level |
1 |
5 |
2 |
5 |
3 |
6 |
4 |
7 |
5 |
8 |
6 |
9 |
7 |
6 |
8 |
7 |
9 |
8 |
10 |
9 |
11 |
6 |
12 |
7 |
13 |
8 |
14 |
9 |
15 |
6 |
16 |
7 |
17 |
8 |
18 |
9 |
19 |
10 |
20 |
ACTUAL |
Minute by Minute |
Intensity Level |
1 |
|
2 |
|
3 |
|
4 |
|
5 |
|
6 |
|
7 |
|
8 |
|
9 |
|
10 |
|
11 |
|
12 |
|
13 |
|
14 |
|
15 |
|
16 |
|
17 |
|
18 |
|
19 |
|
20 |
Date:
Day 3 of 84
Total portions of protein: 6 Total portions of carbs: 6
Total cups of water: 10
Total portions of protein:
Total portions of carbs
Total cups of water:
PLAN |
Meal 1 |
□ p.m. |
|
|
|
Meal 2 |
□ p.m. |
|
|
|
Meal 3 |
□ p.m. |
|
|
|
Meal 4 |
□ p.m. |
|
|
|
Meal 5 |
□ p.m. |
|
|
|
□ p.m. |
|
|
|
ACTUAL |
Meal 1 |
□ p.m. |
|
|
|
Meal 2 |
□ p.m. |
|
|
|
Meal 3 |
□ p.m. |
|
|
|
Meal 4 |
□ p.m. |
|
|
|
Meal 5 |
□ p.m. |
|
|
|
Meal 6 |
□ p.m. |
|
|
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Date: |
Planned Start Time: |
Actual Start Time: |
Day 3 of 84 |
Planned End Time: |
Actual End Time: |
Lower Body Workout |
Time to Complete: 42 minutes |
Total Time: |
1 |
PLAN |
|
ACTUAL |
Lower Body Muscle Groups |
Exercise |
|
Reps |
Weight (lbs) |
Minutes Between Sets |
Intensity Level |
|
Reps |
Weight (lbs) |
Minutes Between Sets |
Intensity Level |
Quads |
|
|
12 |
|
1 |
5 |
|
|
|
|
|
|
|
10 |
|
1 |
6 |
|
|
|
|
|
|
|
8 |
|
1 |
7 |
|
|
|
|
|
|
|
6 |
|
1 |
8 |
|
|
|
|
|
High |
|
|
12 |
|
0 |
9 |
|
|
|
|
|
Point |
|
12 |
|
2 |
10 |
|
|
|
|
|
Hamstrings |
|
|
12 |
|
1 |
5 |
|
|
|
|
|
|
|
10 |
|
1 |
6 |
|
|
|
|
|
|
|
8 |
|
1 |
7 |
|
|
|
|
|
|
|
6 |
|
1 |
8 |
|
|
|
|
|
High |
|
|
12 |
|
0 |
9 |
|
|
|
|
|
Point |
|
12 |
|
2 |
10 |
|
|
|
|
|
Calves ■itflfl |
|
|
12 |
|
1 |
5 |
|
|
|
|
|
|
|
10 |
|
1 |
e |
|
|
|
|
|
|
|
8 |
|
1 |
7 |
|
|
|
|
|
|
|
6 |
|
1 |
8 |
|
|
|
|
|
|
|
12 |
|
0 |
9 |
|
I |
|
|
|
|
|
12 |
|
2 |
TTlIlrtffTOT! |
|
WWfff |
|
|
|
Abs |
|
( |
V. |
|
1 |
5 |
|
WMk |
|
|
|
|
|
10 |
|
1 |
6 |
|
|
|
|
|
|
|
8 |
|
1 |
7 |
|
|
|
|
|
|
|
6 |
|
1 |
8 |
|
|
|
|
|
High |
|
|
12 |
|
0 |
9 |
|
|
|
|
|
Point |
|
12 |
|
|
10 |
|
|
|
|
Hail\/ Pmnrocc Rpnnftc
Date:
Day 4 of 84
Total portions of protein: 6 Total portions of carbs: 6
Total cups of water: 10
Total portions of protein: Total portions of carbs:
Total cups of water:
PLAN |
Meal 1 |
□ p.m. |
|
|
|
Meal 2 |
□ p.m. |
|
|
|
Meal 3 |
□ p.m. |
|
|
|
Meal 4 |
□ p.m. |
|
|
|
Meal 5 |
□ p.m. |
|
|
|
Meal 6 |
□ p.m. |
|
|
|
ACTUAL |
Meal 1 |
□ p.m. |
|
|
|
Meal 2 |
□ p.m. |
|
|
|
Meal 3 |
□ p.m. |
|
|
|
Meal 4 |
□ p.m. |
|
|
|
Meal 5 |
□ p.m. |
|
|
|
Meal 6 |
□ p.m. |
|
|
|
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