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EXERCISE DATE REPS SETS DATE REPS SETS
BASIC JACKKNIFE
OBLIQUE
JACKKNIFE
JACKKNIFE
w/LEG LIFT
EXTENDED ARM
JACKKNIFE
EXTENDED LEG
JACKKNIFE
TORSO AND HIP
FLEXOR STRETCH
ADVANCED
JACKKNIFE
LATERAL
JACKKNIFE
EXERCISE DATE REPS SETS DATE REPS SETS
BASIC JACKKNIFE
OBLIQUE
JACKKNIFE
JACKKNIFE
w/LEG LIFT
EXTENDED ARM
JACKKNIFE
EXTENDED LEG
JACKKNIFE
TORSO AND HIP
FLEXOR STRETCH
ADVANCED
JACKKNIFE
LATERAL
JACKKNIFE
Use these charts to keep track of your progress over time. Before writing on them, make as many copies as you
think you’ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look
back at what you’ve done. This data will help you chart future fitness goals as you continue to improve.
AB LOUNGE
™
XL WORKOUT TRACKING SHEETS
CARDIOVASCULAR CONDITIONING
Exercise that challenges the heart is a simple part of an
exercise program – almost anyone can walk, run, tread-
mill, climb steps, or bike. But, creating a progressive,
time efficient and results oriented cardio program takes a
little planning. A properly designed and consistently per-
formed cardiovascular training program is an essential
part of your program if you want to improve your health
and lose weight, or maintain a healthy lifestyle.
Training Aerobically
Aerobic exercise is the key to building a stronger heart
and can reduce your chances of heart disease, as well
as burn lots of fat and calories. Aerobic exercise is any
activity that you can keep at for several minutes or
longer and increases your heart rate. Activities that have
the potential to condition the heart typically involve the
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