Purpose: This sheet was Day 01: 26-Sep-2018 <<< Enter Start Date Here!

designed to keep track of your

progress for Les Mills Pump. Day 90: 24-Dec-2018
The instructions are below. Link: Measurements

Wednesday Thursday Friday Saturday Sunday Monday Tuesday

Week 1 26-Sep X 27-Sep X 28-Sep X 29-Sep 4 30-Sep 5 1-Oct 6 2-Oct 7
Week 2 3-Oct 8 4-Oct 9 5-Oct 10 6-Oct 11 7-Oct 12 8-Oct 13 9-Oct 14
TE WERO - PHASE 1
Week 3 10-Oct 15 11-Oct 16 12-Oct 17 13-Oct 18 14-Oct 19 15-Oct 20 16-Oct 21
THE CHALLENGE
Week 4 17-Oct 22 18-Oct 23 19-Oct 24 20-Oct 25 21-Oct 26 22-Oct 27 23-Oct 28
Week 5 24-Oct 29 25-Oct 30 26-Oct 31 27-Oct 32 28-Oct 33 29-Oct 34 30-Oct 35
Week 6 31-Oct 36 1-Nov 37 2-Nov 38 3-Nov 39 4-Nov 40 5-Nov 41 6-Nov 42
PANONI - PHASE 2 Week 7 7-Nov 43 8-Nov 44 9-Nov 45 10-Nov 46 11-Nov 47 12-Nov 48 13-Nov 49
THE CHANGE Week 8 14-Nov 50 15-Nov 51 16-Nov 52 17-Nov 53 18-Nov 54 19-Nov 55 20-Nov 56
Week 9 21-Nov 57 22-Nov 58 23-Nov 59 24-Nov 60 25-Nov 61 26-Nov 62 27-Nov 63
Week 10 28-Nov 64 29-Nov 65 30-Nov 66 1-Dec 67 2-Dec 68 3-Dec 69 4-Dec 70
KIA KAHA - PHASE 3 Week 11 5-Dec 71 6-Dec 72 7-Dec 73 8-Dec 74 9-Dec 75 10-Dec 76 11-Dec 77
BE STRONG Week 12 12-Dec 78 13-Dec 79 14-Dec 80 15-Dec 81 16-Dec 82 17-Dec 83 18-Dec 84
Week 13 19-Dec 85 20-Dec 86 21-Dec 87 22-Dec 88 23-Dec 89 24-Dec 90

Instructions: To begin using this sheet, follow these instructions

1) Start by entering the date that you plan on starting Les Mills Pump in the box that says Day 01: above
> The rest of the calendar will be automatically filled in for you.
> The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1,
the sheet will show SATURDAY as the Day of the Week.
> The number of the day that you are on also is reflected on the calendar
2) PUSH PLAY!!! And begin recording your progress.
> If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how.
It's easy. Just right-click the cell and select "Insert Comment"
3) When you have completed a workout, click the name of the workout.
> You will be taken to the "Workouts" or "Fit Test" sheet.
4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day.
> Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet
5) Click the link at the bottom of the "Workouts" sheet to take you back to the "Full Routine" sheet.
> You'll notice now that Day "1" turns in to an X… you have officially X'd your workout for the day!

6) Go get a Recovery Drink!!!

7) Repeat the above steps each day until Day 90.
 Milestone Day 1 Day 90
26-Sep 24-Dec
Body Fat
Measurements

Weight 83.00
Chest
Waist
Hips
Right Thigh
Left Thigh
Right Arm
Left Arm

DON'T FORGET YOUR BEFORE PHOTOS

[Click here to go back to the Main Calendar Page]

http://www.CoachWoot.com
Les Mills Pump - Pump Challenge
Step Exercise Day 1 Day 3 Day 5 Day 10
LBS. LBS. LBS. LBS.

Squats 24 30

Chest/Triceps 24 37

Legs/Back 24 37

Lunges 15 13

Shoulders 11 24

Day 1 Day 3 Day 5 Day 10

Completed >>>>>>>>> X X

[Click here to go back to the Main Calendar Page]

Increase weight in squats,chest

Comments >>>>>>>>> and Triceps, legs +back and
shoulders. same weight for
lunges. Increase weight in
biceps
Les Mills Pump - Pump & Burn
Step Exercise Day 8 Day 12 Day 15 Day 17 Day 20 Day 22 Day 24 Day 26 Day 27 Day 31 Day 43
LBS. LBS. LBS. LBS. LBS. LBS. LBS. LBS. LBS. LBS. LBS.

Warm-up

Squats

Chest

Legs/Back

Abs

Day 8 Day 12 Day 15 Day 17 Day 20 Day 22 Day 24 Day 26 Day 27 Day 31 Day 43
Completed >>>>>>>>>

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>
Les Mills Pump - Pump & Shred
Step Exercise Day 29 Day 34 Day 36 Day 38 Day 41 Day 47 Day 52
LBS. LBS. LBS. LBS. LBS. LBS. LBS.

Warm-up

Squats

Chest

Legs/Back

Legs

Shoulders

Abs

Day 29 Day 34 Day 36 Day 38 Day 41 Day 47 Day 52

Completed >>>>>>>>>

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>
Les Mills Pump - Pump Revolution
Step Exercise Day 45 Day 57 Day 62 Day 67 Day 71 Day 77 Day 82 Day 86
LBS. LBS. LBS. LBS. LBS. LBS. LBS. LBS.

Warm-up

Squats

Chest

Legs/Back

Triceps

Biceps

Legs

Shoulders

Abs

Day 45 Day 57 Day 62 Day 67 Day 71 Day 77 Day 82 Day 86

Completed >>>>>>>>>

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>
Les Mills Pump - Pump Extreme
Step Exercise Day 50 Day 55 Day 59 Day 64 Day 69 Day 74 Day 79 Day 84 Day 90
LBS. LBS. LBS. LBS. LBS. LBS. LBS. LBS. LBS.

Warm-up

Squats

Chest

Legs/Back

Triceps

Biceps

Legs

Shoulders

Abs

Day 50 Day 55 Day 59 Day 64 Day 69 Day 74 Day 79 Day 84 Day 90

Completed >>>>>>>>>

[Click here to go back to the Main Calendar Page]

Comments >>>>>>>>>
Les Mills Pump - Rest/Cardio
TE WERO - PHASE 1 Day 2 Day 4 Day 6 Day 7 Day 9 Day 11 Day 13 Day 14 Day 16 Day 18 Day 19 Day 21 Day 23 Day 25 Day 28 Day 30 Day 32 Day 33 Day 35
Rest
Walk X
Flow
Hard Core Abs
Step
Sports Attack
Combat
Other
Completed >>>>>> X

PANONI - PHASE 2 Day 37 Day 39 Day 40 Day 42 Day 44 Day 46 Day 48 Day 49 Day 51 Day 53 Day 54 Day 56 Day 58 Day 60 Day 61 Day 63
Rest
Walk
Flow
[Click here to goback to the Main Calendar P
Hard Core Abs
Step
Sports Attack
Combat
Other
Completed >>>>>>

KIA KAHA - PHASE 3 Day 65 Day 66 Day 68 Day 70 Day 72 Day 73 Day 75 Day 76 Day 78 Day 80 Day 81 Day 83 Day 85 Day 87 Day 88 Day 89
Rest
Walk
Flow
Hard Core Abs
Step
Sports Attack
Combat
Other
Completed >>>>>>

[Click here to go back to the Main Calendar Page]

Completed >>>>>>