Weight Goal Sheet

Fill in the End Weight Column in KGS every week

Don't worry about the goal loss number as it will compute once the Previous end days weight is added in the 1st days goal is already set
If more or less weight is lost it will automatically adjust so you can keep on track
Once Start weight and End Weight is decided it cannot be changed
Only fill in the Orange Cells

Calorie Tracker Sheets

Fill in the Date and the Breakfast, Lunch, Dinner and Extra columns with what is eaten and how many calories
Enter the Calories in the calories cell as ( ="number"+"number") for each item
Add all items of everything that has calories under each section
Don't worry about the Red highlighted cells at the start, these will change colour once the Calories for the day have been added and completed etc….
Red means you haven't eaten enough caloies or have eaten too much, Green is perfect
Upto 2 cheat days will be allowed a week
Please indicate on the Sheet if it is a cheat day by ticking relevant line
On a non cheat day try to eat good, use previous sent plans for meal preps and ideas :)

Exercise Sheet

All Reps must be complete every day

Please tick as you complete
Upto 2 rest days can be taken per week, only fill in the dates of completions.
Any Reps not completed in the 5 days must be done and caught up by the end of the week
already set

ed and completed etc….

 Iram
KG LBS Stone
Weight Start : 80 176.4 12.59785
Weight End : 70 154.35 11.023119

Date Start (KG) End (KG) Change (KG) Goal (KG)

Week 1 80 80 0.5
Week 2 0 0 -3.6842105
Week 3 0 0 -3.8888889
Week 4 0 0 -4.1176471
Week 5 0 0 -4.375
Week 6 0 0 -4.6666667
Week 7 0 0 -5
Week 8 0 0 -5.3846154
Week 9 0 0 -5.8333333
Week 10 0 0 -6.3636364
Week 11 0 0 -7
Week 12 0 0 -7.7777778
Week 13 0 0 -8.75
Week 14 0 0 -10
Week 15 0 0 -11.666667
Week 16 0 0 -14
Week 17 0 0 -23.333333
Week 18 0 0 -35
Week 19 0 0 -70
Week 20 0 0 -70
 Aqeeb
KG LBS Stone
Weight Start : 86 189.63 13.5426886
Weight End : 76 167.58 11.9679574

Date Start (KG) End (KG) Change (KG) Goal (KG)

Week 1 86 86 0.5
Week 2 0 0 -4
Week 3 0 0 -4.2222222
Week 4 0 0 -4.4705882
Week 5 0 0 -4.75
Week 6 0 0 -5.0666667
Week 7 0 0 -5.4285714
Week 8 0 0 -5.8461538
Week 9 0 0 -6.3333333
Week 10 0 0 -6.9090909
Week 11 0 0 -7.6
Week 12 0 0 -8.4444444
Week 13 0 0 -9.5
Week 14 0 0 -10.857143
Week 15 0 0 -12.666667
Week 16 0 0 -15.2
Week 17 0 0 -25.333333
Week 18 0 0 -38
Week 19 0 0 -76
Week 20 0 0 -76
 Iram
KG LBS Stone
Weight Start : 80 176.4 12.59784986
Weight End : 70 154.35 11.02311863
Calories Required: 1949.898
Calorie Deficit : 1450
Date Day Breakfast Lunch Dinner
What Calories What Calories What Calories
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
Day 31
Day 32
Day 33
Day 34
Day 35
Day 36
Day 37
Day 38
Day 39
Day 40
Day 41
Day 42
Day 43
Day 44
Day 45
Day 46
Day 47
Day 48
Day 49
Day 50
Day 51
Day 52
Day 53
Day 54
Day 55
Day 56
Day 57
Day 58
Day 59
Day 60
Day 61
Day 62
Day 63
Day 64
Day 65
Day 66
Day 67
Day 68
Day 69
Day 70
Day 71
Day 72
Day 73
Day 74
Day 75
Day 76
Day 77
Day 78
Day 79
Day 80
Day 81
Day 82
Day 83
Day 84
Day 85
Day 86
Day 87
Day 88
Day 89
Day 90
Day 91
Day 92
Day 93
Day 94
Day 95
Day 96
Day 97
Day 98
Day 99
Day 100
Day 101
Day 102
Day 103
Day 104
Day 105
Day 106
Day 107
Day 108
Day 109
Day 110
Day 111
Day 112
Day 113
Day 114
Day 115
Day 116
Day 117
Day 118
Day 119
Day 120
Day 121
Day 122
Day 123
Day 124
Day 125
Day 126
Day 127
Day 128
Day 129
Day 130
Day 131
Day 132
Day 133
Day 134
Day 135
Day 136
Day 137
Day 138
Day 139
Day 140
 Extra Daily Calories Cheat Day
What Calories
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
 Aqeeb
KG LBS Stone
Weight Start : 86 189.63 13.5426886
Weight End : 76 167.58 11.96795737
Calories Required: 2286
Calorie Deficit : 1786
Date Day Breakfast Lunch Dinner
What Calories What Calories What Calories
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
Day 31
Day 32
Day 33
Day 34
Day 35
Day 36
Day 37
Day 38
Day 39
Day 40
Day 41
Day 42
Day 43
Day 44
Day 45
Day 46
Day 47
Day 48
Day 49
Day 50
Day 51
Day 52
Day 53
Day 54
Day 55
Day 56
Day 57
Day 58
Day 59
Day 60
Day 61
Day 62
Day 63
Day 64
Day 65
Day 66
Day 67
Day 68
Day 69
Day 70
Day 71
Day 72
Day 73
Day 74
Day 75
Day 76
Day 77
Day 78
Day 79
Day 80
Day 81
Day 82
Day 83
Day 84
Day 85
Day 86
Day 87
Day 88
Day 89
Day 90
Day 91
Day 92
Day 93
Day 94
Day 95
Day 96
Day 97
Day 98
Day 99
Day 100
Day 101
Day 102
Day 103
Day 104
Day 105
Day 106
Day 107
Day 108
Day 109
Day 110
Day 111
Day 112
Day 113
Day 114
Day 115
Day 116
Day 117
Day 118
Day 119
Day 120
Day 121
Day 122
Day 123
Day 124
Day 125
Day 126
Day 127
Day 128
Day 129
Day 130
Day 131
Day 132
Day 133
Day 134
Day 135
Day 136
Day 137
Day 138
Day 139
Day 140
 Extra Daily Calories Cheat Day
What Calories
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
0 FALSE
 Date Day Exercise Reps
Burpees 10
Mountain Climbers 10

1
Lunges 10
5/20/2021 Star Jumps 20
Wall Press ups 20
Sit Ups 10
Womens Press Ups 15

Burpees 10
Mountain Climbers 10

2
Lunges 10
5/20/2021 Star Jumps 20
Wall Press ups 20
Sit Ups 10
Womens Press Ups 15

Burpees 10
Mountain Climbers 10

3
Lunges 10
5/20/2021 Star Jumps 20
Wall Press ups 20
Sit Ups 10
Womens Press Ups 15

Burpees 10
Mountain Climbers 10

4
Lunges 10
5/20/2021 Star Jumps 20
Wall Press ups 20
Sit Ups 10
Womens Press Ups 15

Burpees 10
Mountain Climbers 10

5
Lunges 10
5/20/2021 Star Jumps 20
Wall Press ups 20
Sit Ups 10
Womens Press Ups 15

Burpees 15
Mountain Climbers 15

6
Lunges 15
5/20/2021 Star Jumps 25
Wall Press ups 25
Sit Ups 15
Womens Press Ups 20
 Burpees 15
Mountain Climbers 15

7
Lunges 15
5/20/2021 Star Jumps 25
Wall Press ups 25
Sit Ups 15
Womens Press Ups 20

Burpees 15
Mountain Climbers 15

8
Lunges 15
5/20/2021 Star Jumps 25
Wall Press ups 25
Sit Ups 15
Womens Press Ups 20

Burpees 15
Mountain Climbers 15

9
Lunges 15
5/20/2021 Star Jumps 25
Wall Press ups 25
Sit Ups 15
Womens Press Ups 20

Burpees 15
Mountain Climbers 15

10
Lunges 15
5/20/2021 Star Jumps 25
Wall Press ups 25
Sit Ups 15
Womens Press Ups 20

Burpees 20
Mountain Climbers 20

11
Lunges 20
5/20/2021 Star Jumps 30
Wall Press ups 30
Sit Ups 20
Womens Press Ups 25

Burpees 20
Mountain Climbers 20

12
Lunges 20
5/20/2021 Star Jumps 30
Wall Press ups 30
Sit Ups 20
Womens Press Ups 25

Burpees 20
Mountain Climbers 20

5/20/2021
13
 13
Lunges 20
5/20/2021 Star Jumps 30
Wall Press ups 30
Sit Ups 20
Womens Press Ups 25

Burpees 20
Mountain Climbers 20

14
Lunges 20
5/20/2021 Star Jumps 30
Wall Press ups 30
Sit Ups 20
Womens Press Ups 25

Burpees 20
Mountain Climbers 20

15
Lunges 20
5/20/2021 Star Jumps 30
Wall Press ups 30
Sit Ups 20
Womens Press Ups 25

Burpees 25
Mountain Climbers 25

16
Lunges 25
5/20/2021 Star Jumps 35
Wall Press ups 35
Sit Ups 25
Womens Press Ups 30

Burpees 25
Mountain Climbers 25

17
Lunges 25
5/20/2021 Star Jumps 35
Wall Press ups 35
Sit Ups 25
Womens Press Ups 30

Burpees 25
Mountain Climbers 25

18
Lunges 25
5/20/2021 Star Jumps 35
Wall Press ups 35
Sit Ups 25
Womens Press Ups 30

Burpees 25
Mountain Climbers 25

19
Lunges 25
5/20/2021 Star Jumps 35
Wall Press ups 35
5/20/2021
19
Sit Ups 25
Womens Press Ups 30

Burpees 25
Mountain Climbers 25

20
Lunges 25
5/20/2021 Star Jumps 35
Wall Press ups 35
Sit Ups 25
Womens Press Ups 30
 Extra's
Done Run whenvever you can
FALSE Gym
FALSE Walk whenever possible
FALSE Skipping
FALSE Cycling
FALSE Light Weights
FALSE Incline walking
FALSE Walking up and Down stairs
Weighted Lunges
FALSE Any Sports play
FALSE Jogging even if on the Spot
FALSE Bear Crawls
FALSE Step Ups
FALSE Yoga
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
 Date Day Exercise Reps
Burpees 25
Mountain Climbers 25

21
Lunges 25
5/20/2021 Star Jumps 35
Wall Press ups 35
Sit Ups 25
Womens Press Ups 30

Burpees 25
Mountain Climbers 25

22
Lunges 25
5/20/2021 Star Jumps 35
Wall Press ups 35
Sit Ups 25
Womens Press Ups 30

Burpees 25
Mountain Climbers 25

23
Lunges 25
5/20/2021 Star Jumps 35
Wall Press ups 35
Sit Ups 25
Womens Press Ups 30

Burpees 25
Mountain Climbers 25

24
Lunges 25
5/20/2021 Star Jumps 35
Wall Press ups 35
Sit Ups 25
Womens Press Ups 30

Burpees 25
Mountain Climbers 25

25
Lunges 25
5/20/2021 Star Jumps 35
Wall Press ups 35
Sit Ups 25
Womens Press Ups 30

Burpees 30
Mountain Climbers 30

26
Lunges 30
5/20/2021 Star Jumps 40
Wall Press ups 40
Sit Ups 30
Womens Press Ups 35
 Burpees 30
Mountain Climbers 30

27
Lunges 30
5/20/2021 Star Jumps 40
Wall Press ups 40
Sit Ups 30
Womens Press Ups 35

Burpees 30
Mountain Climbers 30

28
Lunges 30
5/20/2021 Star Jumps 40
Wall Press ups 40
Sit Ups 30
Womens Press Ups 35

Burpees 30
Mountain Climbers 30

29
Lunges 30
5/20/2021 Star Jumps 40
Wall Press ups 40
Sit Ups 30
Womens Press Ups 35

Burpees 30
Mountain Climbers 30

30
Lunges 30
5/20/2021 Star Jumps 40
Wall Press ups 40
Sit Ups 30
Womens Press Ups 35

Burpees 35
Mountain Climbers 35

31
Lunges 35
5/20/2021 Star Jumps 45
Wall Press ups 45
Sit Ups 35
Womens Press Ups 40

Burpees 35
Mountain Climbers 35

32
Lunges 35
5/20/2021 Star Jumps 45
Wall Press ups 45
Sit Ups 35
Womens Press Ups 40

Burpees 35
Mountain Climbers 35

5/20/2021
33
 33
Lunges 35
5/20/2021 Star Jumps 45
Wall Press ups 45
Sit Ups 35
Womens Press Ups 40

Burpees 35
Mountain Climbers 35

34
Lunges 35
5/20/2021 Star Jumps 45
Wall Press ups 45
Sit Ups 35
Womens Press Ups 40

Burpees 35
Mountain Climbers 35

35
Lunges 35
5/20/2021 Star Jumps 45
Wall Press ups 45
Sit Ups 35
Womens Press Ups 40

Burpees 40
Mountain Climbers 40

36
Lunges 40
5/20/2021 Star Jumps 50
Wall Press ups 50
Sit Ups 40
Womens Press Ups 45

Burpees 40
Mountain Climbers 40

37
Lunges 40
5/20/2021 Star Jumps 50
Wall Press ups 50
Sit Ups 40
Womens Press Ups 45

Burpees 40
Mountain Climbers 40

38
Lunges 40
5/20/2021 Star Jumps 50
Wall Press ups 50
Sit Ups 40
Womens Press Ups 45

Burpees 40
Mountain Climbers 40

39
Lunges 40
5/20/2021 Star Jumps 50
Wall Press ups 50
5/20/2021
39
Sit Ups 40
Womens Press Ups 45

Burpees 40
Mountain Climbers 40

40
Lunges 40
5/20/2021 Star Jumps 50
Wall Press ups 50
Sit Ups 40
Womens Press Ups 45
 Extra's
Done Run whenvever you can
FALSE Gym
FALSE Walk whenever possible
FALSE Skipping
FALSE Cycling
FALSE Light Weights
FALSE Incline walking
FALSE Walking up and Down stairs
Weighted Lunges
FALSE Any Sports play
FALSE Jogging even if on the Spot
FALSE Bear Crawls
FALSE Step Ups
FALSE Yoga
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
 Date Day Exercise Reps
Burpees 40
Mountain Climbers 40

41
Lunges 40
5/20/2021 Star Jumps 50
Wall Press ups 50
Sit Ups 40
Womens Press Ups 45

Burpees 40
Mountain Climbers 40

42
Lunges 40
5/20/2021 Star Jumps 50
Wall Press ups 50
Sit Ups 40
Womens Press Ups 45

Burpees 40
Mountain Climbers 40

43
Lunges 40
5/20/2021 Star Jumps 50
Wall Press ups 50
Sit Ups 40
Womens Press Ups 45

Burpees 40
Mountain Climbers 40

44
Lunges 40
5/20/2021 Star Jumps 50
Wall Press ups 50
Sit Ups 40
Womens Press Ups 45

Burpees 40
Mountain Climbers 40

45
Lunges 40
5/20/2021 Star Jumps 50
Wall Press ups 50
Sit Ups 40
Womens Press Ups 45

Burpees 45
Mountain Climbers 45

46
Lunges 45
5/20/2021 Star Jumps 55
Wall Press ups 55
Sit Ups 45
Womens Press Ups 50
 Burpees 45
Mountain Climbers 45

47
Lunges 45
5/20/2021 Star Jumps 55
Wall Press ups 55
Sit Ups 45
Womens Press Ups 50

Burpees 45
Mountain Climbers 45

48
Lunges 45
5/20/2021 Star Jumps 55
Wall Press ups 55
Sit Ups 45
Womens Press Ups 50

Burpees 45
Mountain Climbers 45

49
Lunges 45
5/20/2021 Star Jumps 55
Wall Press ups 55
Sit Ups 45
Womens Press Ups 50

Burpees 45
Mountain Climbers 45

50
Lunges 45
5/20/2021 Star Jumps 55
Wall Press ups 55
Sit Ups 45
Womens Press Ups 50

Burpees 50
Mountain Climbers 50

51
Lunges 50
5/20/2021 Star Jumps 60
Wall Press ups 60
Sit Ups 50
Womens Press Ups 55

Burpees 50
Mountain Climbers 50

52
Lunges 50
5/20/2021 Star Jumps 60
Wall Press ups 60
Sit Ups 50
Womens Press Ups 55

Burpees 50
Mountain Climbers 50

5/20/2021
53
 53
Lunges 50
5/20/2021 Star Jumps 60
Wall Press ups 60
Sit Ups 50
Womens Press Ups 55

Burpees 50
Mountain Climbers 50

54
Lunges 50
5/20/2021 Star Jumps 60
Wall Press ups 60
Sit Ups 50
Womens Press Ups 55

Burpees 50
Mountain Climbers 50

55
Lunges 50
5/20/2021 Star Jumps 60
Wall Press ups 60
Sit Ups 50
Womens Press Ups 55

Burpees 55
Mountain Climbers 55

56
Lunges 55
5/20/2021 Star Jumps 65
Wall Press ups 65
Sit Ups 55
Womens Press Ups 60

Burpees 55
Mountain Climbers 55

57
Lunges 55
5/20/2021 Star Jumps 65
Wall Press ups 65
Sit Ups 55
Womens Press Ups 60

Burpees 55
Mountain Climbers 55

58
Lunges 55
5/20/2021 Star Jumps 65
Wall Press ups 65
Sit Ups 55
Womens Press Ups 60

Burpees 55
Mountain Climbers 55

59
Lunges 55
5/20/2021 Star Jumps 65
Wall Press ups 65
5/20/2021
59
Sit Ups 55
Womens Press Ups 60

Burpees 55
Mountain Climbers 55

60
Lunges 55
5/20/2021 Star Jumps 65
Wall Press ups 65
Sit Ups 55
Womens Press Ups 60
 Extra's
Done Run whenvever you can
FALSE Gym
FALSE Walk whenever possible
FALSE Skipping
FALSE Cycling
FALSE Light Weights
FALSE Incline walking
FALSE Walking up and Down stairs
Weighted Lunges
FALSE Any Sports play
FALSE Jogging even if on the Spot
FALSE Bear Crawls
FALSE Step Ups
FALSE Yoga
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
 Date Day Exercise Reps
Burpees 55
Mountain Climbers 55

61
Lunges 55
5/20/2021 Star Jumps 65
Wall Press ups 65
Sit Ups 55
Womens Press Ups 60

Burpees 55
Mountain Climbers 55

62
Lunges 55
5/20/2021 Star Jumps 65
Wall Press ups 65
Sit Ups 55
Womens Press Ups 60

Burpees 55
Mountain Climbers 55

63
Lunges 55
5/20/2021 Star Jumps 65
Wall Press ups 65
Sit Ups 55
Womens Press Ups 60

Burpees 55
Mountain Climbers 55

64
Lunges 55
5/20/2021 Star Jumps 65
Wall Press ups 65
Sit Ups 55
Womens Press Ups 60

Burpees 55
Mountain Climbers 55

65
Lunges 55
5/20/2021 Star Jumps 65
Wall Press ups 65
Sit Ups 55
Womens Press Ups 60

Burpees 60
Mountain Climbers 60

66
Lunges 60
5/20/2021 Star Jumps 70
Wall Press ups 70
Sit Ups 60
Womens Press Ups 65
 Burpees 60
Mountain Climbers 60

67
Lunges 60
5/20/2021 Star Jumps 70
Wall Press ups 70
Sit Ups 60
Womens Press Ups 65

Burpees 60
Mountain Climbers 60

68
Lunges 60
5/20/2021 Star Jumps 70
Wall Press ups 70
Sit Ups 60
Womens Press Ups 65

Burpees 60
Mountain Climbers 60

69
Lunges 60
5/20/2021 Star Jumps 70
Wall Press ups 70
Sit Ups 60
Womens Press Ups 65

Burpees 60
Mountain Climbers 60

70
Lunges 60
5/20/2021 Star Jumps 70
Wall Press ups 70
Sit Ups 60
Womens Press Ups 65

Burpees 65
Mountain Climbers 65

71
Lunges 65
5/20/2021 Star Jumps 75
Wall Press ups 75
Sit Ups 65
Womens Press Ups 70

Burpees 65
Mountain Climbers 65

72
Lunges 65
5/20/2021 Star Jumps 75
Wall Press ups 75
Sit Ups 65
Womens Press Ups 70

Burpees 65
Mountain Climbers 65

5/20/2021
73
 73
Lunges 65
5/20/2021 Star Jumps 75
Wall Press ups 75
Sit Ups 65
Womens Press Ups 70

Burpees 65
Mountain Climbers 65

74
Lunges 65
5/20/2021 Star Jumps 75
Wall Press ups 75
Sit Ups 65
Womens Press Ups 70

Burpees 65
Mountain Climbers 65

75
Lunges 65
5/20/2021 Star Jumps 75
Wall Press ups 75
Sit Ups 65
Womens Press Ups 70

Burpees 70
Mountain Climbers 70

76
Lunges 70
5/20/2021 Star Jumps 80
Wall Press ups 80
Sit Ups 70
Womens Press Ups 75

Burpees 70
Mountain Climbers 70

77
Lunges 70
5/20/2021 Star Jumps 80
Wall Press ups 80
Sit Ups 70
Womens Press Ups 75

Burpees 70
Mountain Climbers 70

78
Lunges 70
5/20/2021 Star Jumps 80
Wall Press ups 80
Sit Ups 70
Womens Press Ups 75

Burpees 70
Mountain Climbers 70

79
Lunges 70
5/20/2021 Star Jumps 80
Wall Press ups 80
5/20/2021
79
Sit Ups 70
Womens Press Ups 75

Burpees 70
Mountain Climbers 70

80
Lunges 70
5/20/2021 Star Jumps 80
Wall Press ups 80
Sit Ups 70
Womens Press Ups 75
 Extra's
Done Run whenvever you can
FALSE Gym
FALSE Walk whenever possible
FALSE Skipping
FALSE Cycling
FALSE Light Weights
FALSE Incline walking
FALSE Walking up and Down stairs
Weighted Lunges
FALSE Any Sports play
FALSE Jogging even if on the Spot
FALSE Bear Crawls
FALSE Step Ups
FALSE Yoga
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
 Date Day Exercise Reps
Burpees 70
Mountain Climbers 70

81
Lunges 70
5/20/2021 Star Jumps 80
Wall Press ups 80
Sit Ups 70
Womens Press Ups 75

Burpees 70
Mountain Climbers 70

82
Lunges 70
5/20/2021 Star Jumps 80
Wall Press ups 80
Sit Ups 70
Womens Press Ups 75

Burpees 70
Mountain Climbers 70

83
Lunges 70
5/20/2021 Star Jumps 80
Wall Press ups 80
Sit Ups 70
Womens Press Ups 75

Burpees 70
Mountain Climbers 70

84
Lunges 70
5/20/2021 Star Jumps 80
Wall Press ups 80
Sit Ups 70
Womens Press Ups 75

Burpees 70
Mountain Climbers 70

85
Lunges 70
5/20/2021 Star Jumps 80
Wall Press ups 80
Sit Ups 70
Womens Press Ups 75

Burpees 75
Mountain Climbers 75

86
Lunges 75
5/20/2021 Star Jumps 85
Wall Press ups 85
Sit Ups 75
Womens Press Ups 80
 Burpees 75
Mountain Climbers 75

87
Lunges 75
5/20/2021 Star Jumps 85
Wall Press ups 85
Sit Ups 75
Womens Press Ups 80

Burpees 75
Mountain Climbers 75

88
Lunges 75
5/20/2021 Star Jumps 85
Wall Press ups 85
Sit Ups 75
Womens Press Ups 80

Burpees 75
Mountain Climbers 75

89
Lunges 75
5/20/2021 Star Jumps 85
Wall Press ups 85
Sit Ups 75
Womens Press Ups 80

Burpees 75
Mountain Climbers 75

90
Lunges 75
5/20/2021 Star Jumps 85
Wall Press ups 85
Sit Ups 75
Womens Press Ups 80

Burpees 80
Mountain Climbers 80

91
Lunges 80
5/20/2021 Star Jumps 90
Wall Press ups 90
Sit Ups 80
Womens Press Ups 85

Burpees 80
Mountain Climbers 80

92
Lunges 80
5/20/2021 Star Jumps 90
Wall Press ups 90
Sit Ups 80
Womens Press Ups 85

Burpees 80
Mountain Climbers 80

5/20/2021
93
 93
Lunges 80
5/20/2021 Star Jumps 90
Wall Press ups 90
Sit Ups 80
Womens Press Ups 85

Burpees 80
Mountain Climbers 80

94
Lunges 80
5/20/2021 Star Jumps 90
Wall Press ups 90
Sit Ups 80
Womens Press Ups 85

Burpees 80
Mountain Climbers 80

95
Lunges 80
5/20/2021 Star Jumps 90
Wall Press ups 90
Sit Ups 80
Womens Press Ups 85

Burpees 85
Mountain Climbers 85

96
Lunges 85
5/20/2021 Star Jumps 95
Wall Press ups 95
Sit Ups 85
Womens Press Ups 90

Burpees 85
Mountain Climbers 85

97
Lunges 85
5/20/2021 Star Jumps 95
Wall Press ups 95
Sit Ups 85
Womens Press Ups 90

Burpees 85
Mountain Climbers 85

98
Lunges 85
5/20/2021 Star Jumps 95
Wall Press ups 95
Sit Ups 85
Womens Press Ups 90

Burpees 85
Mountain Climbers 85

99
Lunges 85
5/20/2021 Star Jumps 95
Wall Press ups 95
5/20/2021
99
Sit Ups 85
Womens Press Ups 90

Burpees 85
Mountain Climbers 85

100
Lunges 85
5/20/2021 Star Jumps 95
Wall Press ups 95
Sit Ups 85
Womens Press Ups 90
 Extra's
Done Run whenvever you can
FALSE Gym
FALSE Walk whenever possible
FALSE Skipping
FALSE Cycling
FALSE Light Weights
FALSE Incline walking
FALSE Walking up and Down stairs
Weighted Lunges
FALSE Any Sports play
FALSE Jogging even if on the Spot
FALSE Bear Crawls
FALSE Step Ups
FALSE Yoga
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE

FALSE
FALSE
FALSE
FALSE
FALSE
FALSE
FALSE