Building Blocks

1. Cardio (30min. 3xs per week)

mon / walk in rocker shoes / 30
tues / walk / 40
wed / firm wave / 30

2. Strength Training (2xs per week)

Day / Activity / Duration
Day / Activity / Duration

3. Ab Focus (1x per week)

wed / Activity / 10

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks

thur / firm wave / 30
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
__________________

Building Blocks

1. Cardio (30min. 3xs per week)

Monday/hills treadmill/30 minutes
Tuesday/pure power treadmill/30 minutes
Wednesday/pyramid treadmill/30 minutes

2. Strength Training (2xs per week)

Tuesday/chalean burn interval 1/35 minutes
Wednesday/chalean burn interval 2/35 minutes

3. Ab Focus (1x per week)
Friday/chalean ab burner/10 minutes

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks
Monday/Chalean Burn It Off/20 minutes
Tuesday/ice skating/60 minutes
Thursday/turbo jam (short) and treadmill pyramid/50 minutes
Thursday/weight room circuit/30 minutes
Friday/chalean burn intervals/45 minutes
Saturday/chalean burn 3/30 minutes
Saturday/mini bursts treadmill/30 minutes
Sunday/turbo jam cardio/40 minutes
Sunday/power yoga/30 minutes

Building Blocks

1. Cardio (30min. 3xs per week)
Monday / Gazelle / 2 miles
Tuesday/ Gazelle Workout DVD / 30 min.
Thursday / Gazelle Workout DVD / 30 min.

2. Strength Training (2xs per week)
Monday / Jillian Micheals DVD / 50 min.
Friday / Jillian Micheals DVD / 50 min.

3. Ab Focus (1x per week)
Tuesday / Pilates / 55 min.

Additional Blocks
Thursday / Yoga / 50 min.
Friday / Gazelle / 2 miles
Saturday / Gazelle Workout DVD / 30 min.
Saturday / Pilates / 45 min.

Building Blocks

1. Cardio (30min. 3xs per week)

Monday / 5km treadmill / 38:33mins
Day / Activity / Duration
Day / Activity / Duration

2. Strength Training (2xs per week)

Day / Activity / Duration
Day / Activity / Duration

3. Ab Focus (1x per week)

Day / Activity / Duration

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks

Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration

Building Blocks

1. Cardio (30min. 3xs per week)

Monday / Walking / 80 minutes
Tuesday / Walking / 73 minutes
Wednesday / Walking / 70 minutes

2. Strength Training (2xs per week)

Tuesday / 60 Counter Push-ups / 5 minutes
Wednesday / 20 Squats / 5 minutes

3. Ab Focus (1x per week)
Sunday / Crunches / 5 minutes


Additional Blocks

Tuesday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jump), running/ 8 minutes
Thursday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jump), Walking/ 85 minutes
Friday / Walking / 85 minutes
Saturday / Walking, Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jump), 60 Counter push-ups/ 36 minutes
Sunday / Walking, Squats / 85 minutes

Building Blocks

1. Cardio (30min. 3xs per week) Goal Met-105mins
Mon/Burn Intervals/40mins
Tues/Cardio Party2/40mins
Sun/Burn It Off/25mins


2. Strength Training (2xs per week) Goal Met 70mins
Thurs/Burn Phase wk2-d3/35mins
Sat/Burn Phase wk3-d1/35mins


3. Ab Focus {1x per week}Goal Met: 26mins
Wed/standing/floor Ab work/10mins
Fri/Extreme Abs/16mins

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks
Mon/12 Tri P/U/2mins
Wed/12 Tri P/U/2mins
Thurs/12 Tri P/U/2mins
Fri/12 Tri P/U/2mins
Sat/12 Tri P/U/2mins
Sun/12 Tri P/U/2mins



Total Bonus Minutes Logged-12mins

Total Exercise Minutes-180mins+ 39 bonus mins=219mins All Goals Met
180 mins Required

Building Blocks

1. Cardio (30min. 3xs per week)

Tues / stairstepper / 30 min
Wed / treadmill / 30
Fri / Bike/ 30 min

2. Strength Training (2xs per week)
Tues / Weights / 45
Fri / Weights / 45

3. Ab Focus (1x per week)

Mon / Ab Jam / 20 min

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks

Tues / Pilates / 20 min
Wed /Bowling / 45 min
Sun / Bowling / 30 min
Day / Activity / Duration
Day / Activity / Duration

Building Blocks

1. Cardio (30min. 3xs per week)

Mon / slow walk / 1.5hrs (grocery shopping)
Tue / WATP 2 mile / 35 min
Wed / WATP 2 mile/ 35 min
Fri / WATP 3 mile / 46 min
Sat/ slow walk / many hours of shopping


2. Strength Training (2xs per week)

Day / Activity / Duration
Day / Activity / Duration

3. Ab Focus (1x per week)

Day / Activity / Duration

Building Blocks

1. Cardio (30min. 3xs per week)

friday / bike/ 1 hour and 14 minutes: burned 500 calories
saturday / p90x plyometrics jump training/ 58 minutes. burned 513 calories
saturday/ bike / approx 1 and half hours: burned 506 calories

2. Strength Training (2xs per week)

thursday / weights whilst watching biggest loser hehe (biceps, triceps, legs etc) / 78 minutes: burned 560 calories
Day / Activity / Duration

3. Ab Focus (1x per week)

thursday / p90x core synergistics / 59 minutes: burned 444 calories

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks

Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration

2,523 calories burned this week (worked out 3 days this week)