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					Chapter Twelve: Chiseling Your Best Body




                                                                           Advanced
                           Monday           Tuesday           Wednesday         Thursday          Friday            saTurday         sunday
             Week1        40-min.Chest   45-min.           45-min.           40-min.           40-min.           30-min.          30-min.Cardio
                           superset        LegandButt     armsand         BackCircuit     shoulder         stepsofhell   ofyourChoice
                           Training        supersetand     abssuperset     Training&        supersetand     ofyourChoice
                           &20-min.      Tripleset       andTripleset   20-min.Walk     Tripleset
                           advanced        Training         Training          atyourPace      Training&20-
                           Body                              *activerest                        min.advanced
                           Challenge                                                              BodyChallenge
                           *activerest                                                           *activerest

             Week2        40-minChest    40-min.           45-min.           45-min.           45-min.           20-min.          30-min.Cardio
                           superset        LegandButt     armsand         BackCircuit     shoulder         stepsofhell   ofyourChoice
                           Training        supersetand     abssuperset     Training&        supersetand     ofyourChoice
                           &20-min.      Tripleset       andTripleset   20-min.Booty   Tripleset
                           advanced        Training&20-    Training          BlastCardio      Training&20-
                           Body            min.Cardioof   *activerest      *activerest      min.advanced
                           Challenge        yourChoice                                           BodyChallenge
                           *activerest     *activerest                                          *activerest
             Week3        45-min.Chest   40-min.           45-min.           30-min.           30-min.           30-min.          45-min.Cardio
                           superset        LegandButt     armsand         BackCircuit     shoulder         stepsofhell   ofyourChoice
                           Training&30-   supersetand     abssuperset     Training&        supersetand     ofyourChoice
                           min.advanced   Tripleset       andTripleset   30-min.Booty   Tripleset
                           Body            Training&20-    Training          BlastCardio      Training&30-
                           Challenge        min.Cardioof   *activerest      *activerest      min.advanced
                           *activerest     yourChoice                                           BodyChallenge
                                            *activerest                                          *activerest
             Week4        30-min.Chest   30-min.           45-min.           30-min.           30-min.           30-min.          45-min.Cardio
                           superset        LegandButt     armsand         BackCircuit     shoulder         stepsofhell   ofyourChoice
                           Training&30-   supersetand     abssuperset     Training&        supersetand     ofyourChoice
                           min.advanced   Tripleset       andTripleset   30-min.Booty    Tripleset
                           Body            Training&30-    Training          BlastCardio      Training&30-
                           Challenge        min.Cardioof   *activerest      *activerest      min.advanced
                           *activerest     yourChoice                                           BodyChallenge
                                            *activerest                                          *activerest
             Week5        30-min.Chest   30-min.           30-min.           30-min.           30-min.           30-min.          30To45Min.
                           superset        LegandButt     armsand         BackCircuit     shoulder         stepsofhell   Cardioofyour
                           Training&30-   supersetand     abssuperset     Training&        supersetand     ofyourChoice   Choice
                           min.advanced   Tripleset       andTripleset   30-min.         Tripleset
                           Body            Training&30-    Training&30-    Cardioofyour   Training&30-
                           Challenge        min.Cardioof   min.Cardioof   Choiceactive    min.advanced
                           *activerest     yourChoice       yourChoice      rest              BodyChallenge
                                            *activerest      *activerest                        *activerest
             Week6        30-min.Chest   30-min.           30-min.           30-min.           30-min.           30-min.          45-min.Cardio
                           superset        LegandButt     armsand         BackCircuit     shoulder         stepsofhell   ofyourChoice
                           Training&30-   supersetand     abssuperset     Training&        supersetand     ofyourChoice
                           min.advanced   Tripleset       andTripleset   30-min.Cardio   Tripleset
                           Body            Training&30-    Training&30-    ofyourChoice   Training&
                           Challenge        min.Cardioof   min.advanced    *activerest      30-min.of
                           *activerest     yourChoice       Body                               advancedBody
                                            *activerest      Challenge                           Challenge
100                                                           *activerest                        *activerest
                                               Advanced (continued)
         Monday           Tuesday           Wednesday         Thursday          Friday            saTurday         sunday
Week7   30-min.Chest   30-min.           45-min.           30-min.           30-min.           30-min.          30To45Min.
         superset        LegandButt     armsand         BackCircuit     shoulder         stepsofhell   ofCardioof
         Training&30-   supersetand     abssuperset     Training&        supersetand     ofyourChoice   yourChoice
         min.advanced   Tripleset       andTripleset   30-min.Booty    Tripleset
         Body            Training&30-    Training          BlastCardio      Training&30-
         Challenge        min.Cardioof   *activerest      *activerest      min.advanced
         *activerest     yourChoice                                           BodyChallenge
                          *activerest                                          *activerest

Week8   45-min.Chest   45-min.           45-min.           45-min.           45-min.           30-min.          30-min.Cardio
         superset        LegandButt     armsand         BackCircuit     shoulder         stepsofhell   ofyourChoice
         Training        supersetand     abssuperset     Training&       supersetand     ofyourChoice
         &30-min.      Tripleset       andTripleset   45-min.Cardio   Tripleset
         advanced        Training&45-    Training          ofyourChoice   Training&30-
         Body            min.Cardioof   *activerest      *activerest      min.advanced
         Challenge        yourChoice                                           BodyChallenge
         *activerest     *activerest                                          *activerest
Week9   45-min.Chest   45-min.           45-min.           45-min.           45-min.           45-min.          30-min.Cardio
         superset        LegandButt     armsand         BackCircuit     shoulder         stepsofhell   ofyourChoice
         Training&45-   supersetand     abssuperset     Training&        supersetand     ofyourChoice
         min.advanced   Tripleset       andTripleset   30-min.           Tripleset
         Body            Training&       Training&30    stepsofhell    Training&30-
         Challenge        30-min.           To45Min.       ofyourChoice   mins.advanced
         *activerest     stepsofhell    Cardioofyour   *activerest      BodyChallenge
                          ofyourChoice    Choice                              *activerest
                          *activerest      *activerest




                                                                                                                                     101
                                                                        Advanced
       Monday                    Tuesday               Wednesday         Thursday                  Friday                 Saturday                Sunday
0-Min. Chest                  0-Min.                   0-Min.           0-Min.               0-Min.                   0-Min.              0–4 Min. of
   Superset                 Leg and Butt                Arms and         Back Circuit            Shoulder              Steps of Hell of         cardio of your
Training & 0-              Superset and              Abs Superset        Training &           Superset and              your choice               choice
Min. Advanced                 Triple-Set              and Triple-Set    0-Min. Booty           Triple-Set
Body Challenge             Training & 0-                Training        Blast Cardio         Training & 0-
      *Active rest         Min. cardio of                *Active rest     *Active rest        Min. Advanced
                             your choice                                                      Body Challenge
                                 *Active rest                                                    *Active rest



•       Booty Blast Cardio can either be performed by walking on a treadmill, with maximum incline, taking longer steps (twice that as your
        regular stride), or walking outside, briskly, again taking longer strides.
•       For the Body Challenge: Walk for  minutes. Minute – is nonstop pushups. Minute –4, roll over and do nonstop full-range sit-ups.
        Minute 4–, do nonstop mountain climbers. Minute –6, get back up and walk quickly with short steps. Repeat this process for 0
        minutes.
•       Steps of Hell can be performed on a stair stepper, a step mill, or at a local high school track or park. You will run the stairs or go full force
        on a machine for one minute and slow your pace for a minute and then repeat until 0 minutes have been completed.
•       Superset Training can be any exercise followed by another exercise not related to the primary body part with no time wasted in-between
        sets. (See example below)
•       Triple-Set Training can be any exercise followed by another exercise and then followed by a third exercise with no wasted time in-
        between sets. (See example below.)
•       Active rest—there is no rest in-between each exercise performed until the entire circuit is completed.
•       Helpful Hint: On circuit-training days, do four sets of each exercise for each body part, choosing 7 to 10 different exercises for each body
        part and complete 10 to 1 reps for each set.

                                                                                    Complete each exercise and roll right into the next exercise taking little
                                                                                    to no break. After one full round of supersetting or triple-setting leg
    Example: 0 minutes of Legs and Butt                                            exercises, rest for one minute, and then perform another full round and
                                                                                    repeat the process to equal three or four sets of each exercise. (Do three
             Superset Training for the Advanced                                     to four sets and 1 to 1 reps of 7 to 10 different exercises each body
                                                                                    part.)

    Step-ups (on bench or block, non-weighted or using dumbbells hanging           1 set of 10, each leg (up, up, down, down is 1 rep) supersetted with
                by your sides)                                                                                  pop squats
    Pop Squats                                                                     1 set of 1, triple set with walking lunges
    Walking Lunges (at least five consecutive steps,                               1 set of walking lunges (alternating lunging 10 on each leg) Complete
                         holding dumbbells on your sides)                                                         this triple set three times
    Alternating Sway Lunges                                                        1 set of 10 No super or triple set! Just 4 sets with 1-minute rest in-
                                                                                                                          between.
    Standing to Seated Squats (feet shoulder width apart,                          1 set of 1, supersetted with deadlifts
                                        sit butt to heels)
    Straight-Legged Bent-Over Deadlifts with Dumbbells                             1 set of 1, triple set with duck walks

    Duck Walks                                                                     1 set of 10 (alternating right and left equals 1) Complete this triple set
                                                                                   three times
    Ski Jumps                                                                      1 set of 10 supersetted with calf raises
    Calf Raises (on stairs, raised box, or off of the floor)                       1 set of 1 Complete this superset four times
                                                                                                                                                                 8
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
               40-Minute Chest Superset Training and 20-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting chest exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

          Body Part: Chest                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
20-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                                      40-Minute Legs and Butt Superset Training
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting leg and butt exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)




    Body Part: Legs and Butt                                        Exercise             Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)




Notes:




Share your story, find answers, and ask your questions in our lively Forum at RealSolutionsMag.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                45-Minute Arms and Abs Superset and Triple-Set Training with Active Rest
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting arms and abs exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)


Active Rest: There is no rest in-between each exercise performed until the entire circuit is completed.

    Body Part: Arms and Abs                                         Exercise             Set 1       Set 2        Set 3        Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)




Notes:




Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                       40-Minute Back Circuit Training and 20-Minute Walk at Your Pace
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting back exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



           Body Part: Back                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
20-Minute Walk at Your Pace




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
   40-Minute Shoulder Superset and Triple-Set Training and 20-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting shoulder exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

        Body Part: Shoulder                                     Exercise                 Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
20-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
The Curvelle Lifestyle Advanced Exercise Plan
         Name: ___________________________ Date: __________
                              30-Minute Steps of Hell of Your Choice

   Steps of Hell can be performed on a stair stepper, a step mill, or at a local high school track or park. You will run the
   stairs or go full force on a machine for one minute and slow your pace for a minute and then repeat until the time
   allotted has been completed.
                                                                                                                   Intensity
                                                                                                        Minute
                                                                                                                     Level

   30-Minute Steps of Hell of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
The Curvelle Lifestyle Advanced Exercise Plan
        Name: ___________________________ Date: __________
                            30-Minute Cardio of Your Choice

                                                                                                          Intensity
                                                                                               Minute
                                                                                                            Level

   30-Minute Cardio of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
               40-Minute Chest Superset Training and 20-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting chest exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

          Body Part: Chest                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
20-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
              40-Minute Legs and Butt Superset Training & 20-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting leg and butt exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)




    Body Part: Legs and Butt                                        Exercise             Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
20-Minute Cardio of Your Choice




Notes:




Share your story, find answers, and ask your questions in our lively Forum at RealSolutionsMag.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                45-Minute Arms and Abs Superset and Triple-Set Training with Active Rest
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting arms and abs exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)


Active Rest: There is no rest in-between each exercise performed until the entire circuit is completed.

    Body Part: Arms and Abs                                         Exercise             Set 1       Set 2        Set 3        Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)




Notes:




Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                       45-Minute Back Circuit Training and 20-Minute Booty Blast Cardio
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting back exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



           Body Part: Back                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
20-Minute Booty Blast Cardio




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
   45-Minute Shoulder Superset and Triple-Set Training and 20-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting shoulder exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

        Body Part: Shoulder                                     Exercise                 Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
20-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
The Curvelle Lifestyle Advanced Exercise Plan
         Name: ___________________________ Date: __________
                              20-Minute Steps of Hell of Your Choice

   Steps of Hell can be performed on a stair stepper, a step mill, or at a local high school track or park. You will run the
   stairs or go full force on a machine for one minute and slow your pace for a minute and then repeat until the time
   allotted has been completed.
                                                                                                                   Intensity
                                                                                                        Minute
                                                                                                                     Level

   20-Minute Steps of Hell of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
The Curvelle Lifestyle Advanced Exercise Plan
        Name: ___________________________ Date: __________
                            30-Minute Cardio of Your Choice

                                                                                                          Intensity
                                                                                               Minute
                                                                                                            Level

   30-Minute Cardio of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
               45-Minute Chest Superset Training and 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting chest exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

          Body Part: Chest                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
              40-Minute Legs and Butt Superset Training & 20-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting leg and butt exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)




    Body Part: Legs and Butt                                        Exercise             Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
20-Minute Cardio of Your Choice




Notes:




Share your story, find answers, and ask your questions in our lively Forum at RealSolutionsMag.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                45-Minute Arms and Abs Superset and Triple-Set Training with Active Rest
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting arms and abs exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)


Active Rest: There is no rest in-between each exercise performed until the entire circuit is completed.

    Body Part: Arms and Abs                                         Exercise             Set 1       Set 2        Set 3        Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)




Notes:




Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                       30-Minute Back Circuit Training and 30-Minute Booty Blast Cardio
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting back exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



           Body Part: Back                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Booty Blast Cardio




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
   30-Minute Shoulder Superset and Triple-Set Training and 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting shoulder exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

        Body Part: Shoulder                                     Exercise                 Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
The Curvelle Lifestyle Advanced Exercise Plan
         Name: ___________________________ Date: __________
                              30-Minute Steps of Hell of Your Choice

   Steps of Hell can be performed on a stair stepper, a step mill, or at a local high school track or park. You will run the
   stairs or go full force on a machine for one minute and slow your pace for a minute and then repeat until the time
   allotted has been completed.
                                                                                                                   Intensity
                                                                                                        Minute
                                                                                                                     Level

   30-Minute Steps of Hell of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
The Curvelle Lifestyle Advanced Exercise Plan
        Name: ___________________________ Date: __________
                            45-Minute Cardio of Your Choice

                                                                                                          Intensity
                                                                                               Minute
                                                                                                            Level

   45-Minute Cardio of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
               30-Minute Chest Superset Training and 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting chest exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

          Body Part: Chest                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
    30-Minute Legs and Butt Superset and Triple-Set Training & 30-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting leg and butt exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)




    Body Part: Legs and Butt                                        Exercise             Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Cardio of Your Choice




Notes:




Share your story, find answers, and ask your questions in our lively Forum at RealSolutionsMag.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                45-Minute Arms and Abs Superset and Triple-Set Training with Active Rest
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting arms and abs exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)


Active Rest: There is no rest in-between each exercise performed until the entire circuit is completed.

    Body Part: Arms and Abs                                         Exercise             Set 1       Set 2        Set 3        Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)




Notes:




Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                       30-Minute Back Circuit Training and 30-Minute Booty Blast Cardio
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting back exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



           Body Part: Back                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Booty Blast Cardio




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
   30-Minute Shoulder Superset and Triple-Set Training and 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting shoulder exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

        Body Part: Shoulder                                     Exercise                 Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
The Curvelle Lifestyle Advanced Exercise Plan
         Name: ___________________________ Date: __________
                              30-Minute Steps of Hell of Your Choice

   Steps of Hell can be performed on a stair stepper, a step mill, or at a local high school track or park. You will run the
   stairs or go full force on a machine for one minute and slow your pace for a minute and then repeat until the time
   allotted has been completed.
                                                                                                                   Intensity
                                                                                                        Minute
                                                                                                                     Level

   30-Minute Steps of Hell of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
The Curvelle Lifestyle Advanced Exercise Plan
        Name: ___________________________ Date: __________
                            45-Minute Cardio of Your Choice

                                                                                                          Intensity
                                                                                               Minute
                                                                                                            Level

   45-Minute Cardio of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
               30-Minute Chest Superset Training and 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting chest exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

          Body Part: Chest                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
    30-Minute Legs and Butt Superset and Triple-Set Training & 30-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting leg and butt exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)




    Body Part: Legs and Butt                                        Exercise             Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Cardio of Your Choice




Notes:




Share your story, find answers, and ask your questions in our lively Forum at RealSolutionsMag.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
    30-Minute Arms and Abs Superset and Triple-Set Training & 30-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting arms and abs exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)


Active Rest: There is no rest in-between each exercise performed until the entire circuit is completed.

    Body Part: Arms and Abs                                         Exercise             Set 1       Set 2        Set 3        Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
30-Minute Cardio of Your Choice




Notes:




Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                    30-Minute Back Circuit Training and 30-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting back exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



           Body Part: Back                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Cardio of Your Choice




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
   30-Minute Shoulder Superset and Triple-Set Training and 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting shoulder exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

        Body Part: Shoulder                                     Exercise                 Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
The Curvelle Lifestyle Advanced Exercise Plan
         Name: ___________________________ Date: __________
                              30-Minute Steps of Hell of Your Choice

   Steps of Hell can be performed on a stair stepper, a step mill, or at a local high school track or park. You will run the
   stairs or go full force on a machine for one minute and slow your pace for a minute and then repeat until the time
   allotted has been completed.
                                                                                                                   Intensity
                                                                                                        Minute
                                                                                                                     Level

   30-Minute Steps of Hell of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
The Curvelle Lifestyle Advanced Exercise Plan
        Name: ___________________________ Date: __________
                            30- to 45-Minute Cardio of Your Choice

                                                                                                          Intensity
                                                                                               Minute
                                                                                                            Level

   30- to 45-Minute Cardio of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
               30-Minute Chest Superset Training and 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting chest exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

          Body Part: Chest                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
    30-Minute Legs and Butt Superset and Triple-Set Training & 30-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting leg and butt exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)




    Body Part: Legs and Butt                                        Exercise             Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
30-Minute Cardio of Your Choice




Notes:




Share your story, find answers, and ask your questions in our lively Forum at RealSolutionsMag.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
    30-Minute Arms and Abs Superset/Triple-Set Training & 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting arms and abs exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)


Active Rest: There is no rest in-between each exercise performed until the entire circuit is completed.

    Body Part: Arms and Abs                                         Exercise             Set 1       Set 2        Set 3        Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
30-Minute Advanced Body Challenge




Notes:




Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                    30-Minute Back Circuit Training and 30-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting back exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



           Body Part: Back                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
30-Minute Cardio of Your Choice




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
     30-Minute Shoulder Superset and Triple-Set Training & 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting shoulder exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)
For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

        Body Part: Shoulder                                     Exercise                 Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
The Curvelle Lifestyle Advanced Exercise Plan
         Name: ___________________________ Date: __________
                              30-Minute Steps of Hell of Your Choice

   Steps of Hell can be performed on a stair stepper, a step mill, or at a local high school track or park. You will run the
   stairs or go full force on a machine for one minute and slow your pace for a minute and then repeat until the time
   allotted has been completed.
                                                                                                                   Intensity
                                                                                                        Minute
                                                                                                                     Level

   30-Minute Steps of Hell of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
The Curvelle Lifestyle Advanced Exercise Plan
        Name: ___________________________ Date: __________
                            45-Minute Cardio of Your Choice

                                                                                                          Intensity
                                                                                               Minute
                                                                                                            Level

   45-Minute Cardio of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
               30-Minute Chest Superset Training and 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting chest exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

          Body Part: Chest                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
    30-Minute Legs and Butt Superset and Triple-Set Training & 30-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting leg and butt exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)




    Body Part: Legs and Butt                                        Exercise             Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
30-Minute Cardio of Your Choice




Notes:




Share your story, find answers, and ask your questions in our lively Forum at RealSolutionsMag.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
    45-Minute Arms and Abs Superset/Triple-Set Training & 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting arms and abs exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)


Active Rest: There is no rest in-between each exercise performed until the entire circuit is completed.

    Body Part: Arms and Abs                                         Exercise             Set 1       Set 2        Set 3        Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
15)
16)
17)
18)
19)
20)
30-Minute Advanced Body Challenge


Notes:




Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                       30-Minute Back Circuit Training and 30-Minute Booty Blast Cardio
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting back exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



           Body Part: Back                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
30-Minute Booty Blast Cardio




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
     30-Minute Shoulder Superset and Triple-Set Training & 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting shoulder exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)
For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

        Body Part: Shoulder                                     Exercise                 Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
The Curvelle Lifestyle Advanced Exercise Plan
         Name: ___________________________ Date: __________
                              30-Minute Steps of Hell of Your Choice

   Steps of Hell can be performed on a stair stepper, a step mill, or at a local high school track or park. You will run the
   stairs or go full force on a machine for one minute and slow your pace for a minute and then repeat until the time
   allotted has been completed.
                                                                                                                   Intensity
                                                                                                        Minute
                                                                                                                     Level

   30-Minute Steps of Hell of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
The Curvelle Lifestyle Advanced Exercise Plan
        Name: ___________________________ Date: __________
                            30- to 45-Minute Cardio of Your Choice

                                                                                                          Intensity
                                                                                               Minute
                                                                                                            Level

   30- to 45-Minute Cardio of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                 45-Minute Chest Superset Training & 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting chest exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

          Body Part: Chest                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
       45-Minute Legs and Butt Superset/Triple-Set Training & 45-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting leg and butt exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



    Body Part: Legs and Butt                                        Exercise             Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
15)
16)
17)
18)
19)
20)
45-Minute Cardio of Your Choice




Notes:




Share your story, find answers, and ask your questions in our lively Forum at RealSolutionsMag.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                              45-Minute Arms and Abs Superset/Triple-Set Training
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting arms and abs exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)


Active Rest: There is no rest in-between each exercise performed until the entire circuit is completed.

    Body Part: Arms and Abs                                         Exercise             Set 1       Set 2        Set 3        Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
15)
16)
17)
18)
19)
20)



Notes:




Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                      45-Minute Back Circuit Training & 45-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting back exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



           Body Part: Back                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
45-Minute Cardio of Your Choice




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
     45-Minute Shoulder Superset and Triple-Set Training & 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting shoulder exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)
For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

        Body Part: Shoulder                                     Exercise                 Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
The Curvelle Lifestyle Advanced Exercise Plan
         Name: ___________________________ Date: __________
                              30-Minute Steps of Hell of Your Choice

   Steps of Hell can be performed on a stair stepper, a step mill, or at a local high school track or park. You will run the
   stairs or go full force on a machine for one minute and slow your pace for a minute and then repeat until the time
   allotted has been completed.
                                                                                                                   Intensity
                                                                                                        Minute
                                                                                                                     Level

   30-Minute Steps of Hell of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
The Curvelle Lifestyle Advanced Exercise Plan
        Name: ___________________________ Date: __________
                            30-Minute Cardio of Your Choice

                                                                                                          Intensity
                                                                                               Minute
                                                                                                            Level

   30-Minute Cardio of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                 45-Minute Chest Superset Training & 45-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting chest exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)


For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

          Body Part: Chest                                    Exercise                   Set 1        Set 2        Set 3       Set 4


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45-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
   45-Minute Legs and Butt Superset/Triple-Set Training & 30-Minute Steps of Hell of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting leg and butt exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



    Body Part: Legs and Butt                                        Exercise             Set 1        Set 2        Set 3       Set 4


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45-Minute Cardio of Your Choice




Notes:




Share your story, find answers, and ask your questions in our lively Forum at RealSolutionsMag.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
  45-Minute Arms and Abs Superset/Triple-Set Training & 30- to 45-Minute Cardio of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting arms and abs exercises, rest for one minute and then perform another full round and repeat the process to equal three or
four sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)


Active Rest: There is no rest in-between each exercise performed until the entire circuit is completed.

    Body Part: Arms and Abs                                         Exercise             Set 1       Set 2        Set 3        Set 4


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Notes:




Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
                  45-Minute Back Circuit Training & 45-Minute Steps of Hell of Your Choice
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting back exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)



           Body Part: Back                                    Exercise                   Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
45-Minute Steps of Hell




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
          The Curvelle Lifestyle Advanced Exercise Plan
                        Name: ___________________________ Date: __________
     45-Minute Shoulder Superset and Triple-Set Training & 30-Minute Advanced Body Challenge
Complete each exercise and roll right into the next exercise, taking little to no break. After one full round of supersetting or triple-
setting shoulder exercises, rest for one minute and then perform another full round and repeat the process to equal three or four
sets of each exercise. (Do three to four sets and 12 to 15 reps of 7 to 10 different exercise for each body part.)
For the Body Challenge: Walk for 2 minutes. Minute 2-3 is nonstop pushups. Minute 3-4, roll over and do nonstop full-range sit-
ups. Minute 4-5, do nonstop mountain climbers. Minute 5-6, get back up and walk quickly with short steps. Repeat this process
for the allotted time.

        Body Part: Shoulder                                     Exercise                 Set 1        Set 2        Set 3       Set 4


1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
30-Minute Advanced Body Challenge




Notes:




Sign up for more tips, strategies, and plenty of motivation with your RealSolutionsMag.com eNewsletter
The Curvelle Lifestyle Advanced Exercise Plan
         Name: ___________________________ Date: __________
                              45-Minute Steps of Hell of Your Choice

   Steps of Hell can be performed on a stair stepper, a step mill, or at a local high school track or park. You will run the
   stairs or go full force on a machine for one minute and slow your pace for a minute and then repeat until the time
   allotted has been completed.
                                                                                                                   Intensity
                                                                                                        Minute
                                                                                                                     Level

   45-Minute Steps of Hell of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com
The Curvelle Lifestyle Advanced Exercise Plan
        Name: ___________________________ Date: __________
                            30-Minute Cardio of Your Choice

                                                                                                          Intensity
                                                                                               Minute
                                                                                                            Level

   30-Minute Cardio of Your Choice




   Notes:




   Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at JennyH.com

				
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