Your 12-week program begins on Monday, January 5, 2015. Click HERE to see the daily agenda.
The daily workouts are linked below. Click on the day/date to see the workout demonstrated today. Fill it in to keep track of your workouts and progress.
Weeks 1-4: You are headed in the RIGHT DIRECTION!
Day 1 - Monday, January 5 Day 6 - Monday, January 12 Day 10 - Tuesday, January 20 Day 14 - Monday, January 26
Day 2 - Tuesday, January 6 Day 7 - Tuesday, January 13 Day 11 - Wednesday, January 21 Day 15 - Tuesday, January 27
Day 3 - Wednesday, January 7 Day 8 - Wednesday, January 14 Day 12 - Thursday, January 22 Day 16 - Wed., January 28
Day 4 - Thursday, January 8 Day 9 - Thursday, January 15 Day 13 - Friday, January 23 Day 17 - Thurs., January 29
Day 5 - Friday, January 9 Day 18 - Friday, January 30
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The daily workouts are linked below. Click on the day/date to see the workout demonstrated today. Fill it in to keep track of your workouts and progress.
Weeks 1-4: You are headed in the RIGHT DIRECTION!
Day 1 - Monday, January 5 Day 6 - Monday, January 12 Day 10 - Tuesday, January 20 Day 14 - Monday, January 26
Day 2 - Tuesday, January 6 Day 7 - Tuesday, January 13 Day 11 - Wednesday, January 21 Day 15 - Tuesday, January 27
Day 3 - Wednesday, January 7 Day 8 - Wednesday, January 14 Day 12 - Thursday, January 22 Day 16 - Wed., January 28
Day 4 - Thursday, January 8 Day 9 - Thursday, January 15 Day 13 - Friday, January 23 Day 17 - Thurs., January 29
Day 5 - Friday, January 9 Day 18 - Friday, January 30
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Weeks 5-8: PUSH!
Day 19 - Monday, February 2 Day 23 - Monday, February 9 Day 24 - Monday, February 23
Day 20 - Tuesday, February 3 Day 24 - Tuesday, February 10 Day 25 - Monday, March 2
Day 21 - Wednesday, February 4 Day 25 - Wednesday, February 11 Day 26 - Tuesday, March 3
Day 22 - Thursday, February 5 Day 26 - Thursday, February 12 Day 27 - Wednesday, March 4
With all the weather issues and cancellations, we have to forget February and move on! Keep going and keep pushing yourself with every workout.
Day 19 - Monday, February 2 Day 23 - Monday, February 9 Day 24 - Monday, February 23
Day 20 - Tuesday, February 3 Day 24 - Tuesday, February 10 Day 25 - Monday, March 2
Day 21 - Wednesday, February 4 Day 25 - Wednesday, February 11 Day 26 - Tuesday, March 3
Day 22 - Thursday, February 5 Day 26 - Thursday, February 12 Day 27 - Wednesday, March 4
With all the weather issues and cancellations, we have to forget February and move on! Keep going and keep pushing yourself with every workout.
Weeks 9-12: KEEP PUSHING!
Day 29 - Monday, March 9 Day 34 - Monday, March 16 Day 39 - Monday, March 23 Day 44 - Monday, March 30
Day 30 - Tuesday, March 10 Day 35 - Tuesday, March 17 Day 40 - Tuesday, March 24 Day 45 - Tuesday, March 31
Day 31 - Wednesday, March 11 Day 36 - Wednesday, March 18 Day 41 - Wednesday, March 25 Day 46 - Wednesday, April 1
Day 32 - Thursday, March 12 Day 37 - Thursday, March 19 Day 42 - Thursday, March 26 Day 47 - Thursday, April 2
Day 33 - Friday, March 13 Day 38 - Friday, March 20 Day 43 - Friday, March 27 Day 48 - Friday, April 3
Day 29 - Monday, March 9 Day 34 - Monday, March 16 Day 39 - Monday, March 23 Day 44 - Monday, March 30
Day 30 - Tuesday, March 10 Day 35 - Tuesday, March 17 Day 40 - Tuesday, March 24 Day 45 - Tuesday, March 31
Day 31 - Wednesday, March 11 Day 36 - Wednesday, March 18 Day 41 - Wednesday, March 25 Day 46 - Wednesday, April 1
Day 32 - Thursday, March 12 Day 37 - Thursday, March 19 Day 42 - Thursday, March 26 Day 47 - Thursday, April 2
Day 33 - Friday, March 13 Day 38 - Friday, March 20 Day 43 - Friday, March 27 Day 48 - Friday, April 3
![Picture](/uploads/7/8/3/0/7830789/7770122.jpg?316)
CARDIO WORKOUT Worksheet
Your cardio options include:
Your cardio options include:
- walking
- running or jogging
- rowing
- biking
- swimming
- elliptical
- Stairmaster
- jump rope
- burpees
![Picture](/uploads/7/8/3/0/7830789/714004.jpg?296)
UPPER BODY WORKOUT Worksheet
SAMPLE UPPER BODY WORKOUT
CHEST
SAMPLE UPPER BODY WORKOUT
CHEST
- dumbbell bench press
- incline dumbbell press
- dumbbell flies
- barbell bench press
- seated dumbbell press
- standing barbell press
- side raises
- bent-over raises
- wide-grip pulldowns
- one-arm dumbbell rows
- revers-grip pulldowns
- dumbbell pullovers
- dumbbell extensions
- close-grip pushdowns
- bench dips
- lying dumbbell extensions
- incline dumbbell curls
- standing barbell curls
- seated dumbbell curls
- standing barbell curls
- hammer curls
![Picture](/uploads/7/8/3/0/7830789/9055355.jpg?241)
LOWER BODY WORKOUT Worksheet
QUADRICEPS
HAMSTRINGS
CALVES
ABDOMINALS
QUADRICEPS
- leg extensions
- leg press
- barbell squats
- dumbbell squats
HAMSTRINGS
- dumbbell lunges
- standing leg curls
- lying leg curls
- straight-leg deadlifts
CALVES
- seated calf raises
- standing calf raises
- one-leg calf raises
- angled calf raises
ABDOMINALS
- floor crunches
- twist crunches
- decline sit-ups
- bent-knee leg raises