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