Fitness Training Program

Name of ClientName of the Instructor/Trainer N/A

Program start date

Baseline Information Tabata 1Age 27 Exercises Reps Wts (Lb)

Gender Male Planks 20s -Height (Feet) 6 Kettle Swings 20s 25Height (Inches) 5 Lunges 20s -Weight (Pounds)Resting Heart Rate (BPM) Tabata 2Body Mass Index (BMI) Exercises Reps Wts

Body Fat Percentage Goblet Squats 20s 25Chest (Inches) Sprints 20s -Waist (inches) Dead Lift Jumps 20s -Hips (Inches)

Tabata 3Exercises Reps Wts

Leg Lifts 20s -Kettle Rows 20s 25Offset Push-ups 20s -

Tabata 4Exercises Reps Wts

Supermans 20s -Halos 20s 25Dive Bombers 20s -

Notes

is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recover periods. These short intense workouts prathletic capacity and condition, improved glucose metabolism, and improved fat burning. Each Tabata is done in roughly 4 minutes and can be easiyour daily routine or used to suppliment your current workouts. A regular workout of 4 Tabatas will take just over 18 minutes.

As always it is recommended to speak with your doctor before starting any kind of new exercise program.

When you complete a Tabata there is an extra 10 second rest in preparation for the next Tabata.

There are several apps availabe for free on both IPhone and Android which can be found by searching for "Tabata Timer". There is also a free Webavailable at www.tabatatimer.com.

What is Tabata?: Tabata is a form of High Intensity Interval Training (HIIT) designed by Professor Izumi Tabata. It is an enhanced form of Interval Training that

How are they done? Each Tabata consists of 3 exercises which are done at your maximum capability for 20 seconds with a 10 second rest in between exercises.

Fitness Training Program

N/AProgram start date

Weeks Frequency

All 4 daysAll 4 daysAll 4 days

Weeks Frequency

All 4 daysAll 4 daysAll 4 days

Weeks Frequency

All 4 daysAll 4 daysAll 4 days

Weeks Frequency

All 4 daysAll 4 daysAll 4 days

is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recover periods. These short intense workouts prathletic capacity and condition, improved glucose metabolism, and improved fat burning. Each Tabata is done in roughly 4 minutes and can be easiyour daily routine or used to suppliment your current workouts. A regular workout of 4 Tabatas will take just over 18 minutes.

As always it is recommended to speak with your doctor before starting any kind of new exercise program.

When you complete a Tabata there is an extra 10 second rest in preparation for the next Tabata.

There are several apps availabe for free on both IPhone and Android which can be found by searching for "Tabata Timer". There is also a free Webavailable at www.tabatatimer.com.

Tabata is a form of High Intensity Interval Training (HIIT) designed by Professor Izumi Tabata. It is an enhanced form of Interval Training that

Each Tabata consists of 3 exercises which are done at your maximum capability for 20 seconds with a 10 second rest in between exercises.

Exercise Tracking

Week #1Jan 01/15 to Jan 01/15

Notes

Day-1 Day-2 Day-3 Day-4 Day-5

Jan 01/15 Jan 01/15 Jan 01/15 Jan 01/15 Jan 01/15Exercises Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Other Exercise

LegendReps Repetitions as suggested Wts Weight as suggested Diff Difference between suggested and actual

Week #2Jan 01/15 to Jan 01/15

Notes

Day-1 Day-2 Day-3 Day-4 Day-5Jan 01/15 Jan 01/15 Jan 01/15 Jan 01/15 Jan 01/15

Exercises Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Other Exercise

LegendReps Repetitions as suggested Wts Weight as suggested Diff Difference between suggested and actual

Week #3Jan 01/15 to Jan 01/15

Notes

Day-1 Day-2 Day-3 Day-4 Day-5Jan 01/15 Jan 01/15 Jan 01/15 Jan 01/15 Jan 01/15

Exercises Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Other Exercise

LegendReps Repetitions as suggested Wts Weight as suggested Diff Difference between suggested and actual

Week #4Jan 01/15 to Jan 01/15

Notes

Day-1 Day-2 Day-3 Day-4 Day-5Jan 01/15 Jan 01/15 Jan 01/15 Jan 01/15 Jan 01/15

Exercises Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Other Exercise

Legend

Reps Repetitions as suggested Wts Weight as suggested Diff Difference between suggested and actual

Exercise Tracking

Monthly TrackingNotes

Day-5 Month 1 Month 2 Month 3 Month 4

Jan 01/15 Jan 24/15 Feb 21/15 Feb 22/15 March 21/15March 22/15 Apr 18/15 Apr 19/15Diff Wts Diff Exercises Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps

Tabata 1 Tabata 1PlanksKettle SwingsLunges

Tabata 2 Tabata 2Goblet SquatsHigh KneesDead Lift Jumps

Tabata 3 Tabata 3Leg LiftsKettle RowsOffset Push-ups

Tabata 4 Tabata 4SupermansHalosDive Bombers

Other Exercise Other Exercise

Legend LegendDifference between suggested and actual Reps Repetitions as suggested Wts Weight as suggested Diff Difference between suggested and actual

Day-5Jan 01/15Diff Wts Diff

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Other Exercise

LegendDifference between suggested and actual

Day-5Jan 01/15Diff Wts Diff

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Other Exercise

LegendDifference between suggested and actual

Day-5Jan 01/15Diff Wts Diff

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Other Exercise

Legend

Difference between suggested and actual

Month 4 Month 5 Month 6 Month 7 Month 8 Month 9

Apr 19/15 June 13/15 June 14/15 July 11/15 July 12/15 Aug 08/15 Aug 09/15 Sept 05/15 Sept 06/15 Oct 03/15 Oct 04/15Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps

LegendDifference between suggested and actual

Month 9 Month 10 Month 11 Month 12

Oct 04/15 Oct 31/15 Nov 01/15 Nov 28/15 Nov 29/15 Dec 20/15 Dec 21/15 Jan 23/15Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff Reps Diff Wts Diff

Dietary Tracking

Week #1Jan 01/15 to Jan 01/15 Weekly Totals Chol

Legend Chol: Cholesterol Prot: Protein 0

Cals: Calories

Day-1 Day-20 0

Chol Sodium Fiber Sugar Carbs Fat Prot Cals CholMeals Breakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals 0 0 0 0 0 0 0 0 Totals 0

Week #2Jan 01/15 to Jan 01/15 Weekly Totals Chol

Legend Chol: Cholesterol Prot: Protein 0

Cals: Calories

Day-1 Day-20 0

Chol Sodium Fiber Sugar Carbs Fat Prot Cals CholMeals Breakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals 0 0 0 0 0 0 0 0 Totals 0

Week #3Jan 01/15 to Jan 01/15 Weekly Totals Chol

Legend Chol: Cholesterol Prot: Protein 0

Cals: Calories

Day-1 Day-20 0

Chol Sodium Fiber Sugar Carbs Fat Prot Cals CholMeals Breakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals 0 0 0 0 0 0 0 0 Totals 0

Week #4Jan 01/15 to Jan 01/15 Weekly Totals Chol

Legend Chol: Cholesterol Prot: Protein 0

Cals: Calories

Day-1 Day-20 0

Chol Sodium Fiber Sugar Carbs Fat Prot Cals CholMeals Breakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals 0 0 0 0 0 0 0 0 Totals 0

Dietary Tracking

Sodium Fiber Sugar Carbs Fat Prot Cals0 0 0 0 0 0 0

Day-2 Day-30 0

Sodium Fiber Sugar Carbs Fat Prot Cals Chol Sodium Fiber Sugar CarbsBreakfast Meals Breakfast

Lunch Lunch

Dinner Dinner

Snacks Snacks

Water/Liquid Intake Water/Liquid Intake

0 0 0 0 0 0 0 Totals 0 0 0 0 0

Sodium Fiber Sugar Carbs Fat Prot Cals0 0 0 0 0 0 0

Day-2 Day-30 0

Sodium Fiber Sugar Carbs Fat Prot Cals Chol Sodium Fiber Sugar CarbsBreakfast Meals Breakfast

Lunch Lunch

Dinner Dinner

Snacks Snacks

Water/Liquid Intake Water/Liquid Intake

0 0 0 0 0 0 0 Totals 0 0 0 0 0

Sodium Fiber Sugar Carbs Fat Prot Cals0 0 0 0 0 0 0

Day-2 Day-30 0

Sodium Fiber Sugar Carbs Fat Prot Cals Chol Sodium Fiber Sugar CarbsBreakfast Meals Breakfast

Lunch Lunch

Dinner Dinner

Snacks Snacks

Water/Liquid Intake Water/Liquid Intake

0 0 0 0 0 0 0 Totals 0 0 0 0 0

Sodium Fiber Sugar Carbs Fat Prot Cals0 0 0 0 0 0 0

Day-2 Day-30 0

Sodium Fiber Sugar Carbs Fat Prot Cals Chol Sodium Fiber Sugar CarbsBreakfast Meals Breakfast

Lunch Lunch

Dinner Dinner

Snacks Snacks

Water/Liquid Intake Water/Liquid Intake

0 0 0 0 0 0 0 Totals 0 0 0 0 0

Day-3 Day-40 0

Fat Prot Cals Chol Sodium Fiber Sugar Carbs Fat Prot CalsMeals Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake Water/Liquid Intake

0 0 0 Totals 0 0 0 0 0 0 0 0

Day-3 Day-40 0

Fat Prot Cals Chol Sodium Fiber Sugar Carbs Fat Prot CalsMeals Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake Water/Liquid Intake

0 0 0 Totals 0 0 0 0 0 0 0 0

Day-3 Day-40 0

Fat Prot Cals Chol Sodium Fiber Sugar Carbs Fat Prot CalsMeals Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake Water/Liquid Intake

0 0 0 Totals 0 0 0 0 0 0 0 0

Day-3 Day-40 0

Fat Prot Cals Chol Sodium Fiber Sugar Carbs Fat Prot CalsMeals Breakfast

Lunch

Dinner

Snacks

Water/Liquid Intake Water/Liquid Intake

0 0 0 Totals 0 0 0 0 0 0 0 0

Day-50

Chol Sodium Fiber Sugar Carbs Fat Prot CalsMeals Breakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals 0 0 0 0 0 0 0 0 Totals

Day-50

Chol Sodium Fiber Sugar Carbs Fat Prot CalsMeals Breakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals 0 0 0 0 0 0 0 0 Totals

Day-50

Chol Sodium Fiber Sugar Carbs Fat Prot CalsMeals Breakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals 0 0 0 0 0 0 0 0 Totals

Day-50

Chol Sodium Fiber Sugar Carbs Fat Prot CalsMeals Breakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

Totals 0 0 0 0 0 0 0 0 Totals

Day-6 Day-70 0

Chol Sodium Fiber Sugar Carbs Fat Prot Cals Chol SodiumBreakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

0 0 0 0 0 0 0 0 Totals 0 0

Day-6 Day-70 0

Chol Sodium Fiber Sugar Carbs Fat Prot Cals Chol SodiumBreakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

0 0 0 0 0 0 0 0 Totals 0 0

Day-6 Day-70 0

Chol Sodium Fiber Sugar Carbs Fat Prot Cals Chol SodiumBreakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

0 0 0 0 0 0 0 0 Totals 0 0

Day-6 Day-70 0

Chol Sodium Fiber Sugar Carbs Fat Prot Cals Chol SodiumBreakfast Meals

Lunch

Dinner

Snacks

Water/Liquid Intake

0 0 0 0 0 0 0 0 Totals 0 0

Day-70

Fiber Sugar Carbs Fat Prot CalsBreakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

0 0 0 0 0 0

Day-70

Fiber Sugar Carbs Fat Prot CalsBreakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

0 0 0 0 0 0

Day-70

Fiber Sugar Carbs Fat Prot CalsBreakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

0 0 0 0 0 0

Day-70

Fiber Sugar Carbs Fat Prot CalsBreakfast

Lunch

Dinner

Snacks

Water/Liquid Intake

0 0 0 0 0 0

Fitness Progress Chart for Men

Height (feet) 6Height (inches) 5.0

Date Hips (inches)

1/1/2007 250.0 45.0 40.0 40.0 198.9 51.1 20.4 29.64

Weight (pounds)

Chest (inches)

Waist (inches)

Estimated Lean Body Weight

Estimated Body Fat Weight

Estimated Body Fat Percentage

Estimated Body Mass Index (BMI)

37.5

38.5

39.5

40.5

41.5

42.5

43.5

44.5

45.5

MeasurementsIn

ches

25.0

75.0

125.0

175.0

225.0

275.0

2.50

7.50

12.50

17.50

22.50

27.50

32.50

Weight - BMI

25.0

75.0

125.0

175.0

225.0

275.0

2.5

7.5

12.5

17.5

22.5

Weight - Body Fat

Weight (pounds) Estimated Body Fat Percentage

Poun

ds

Body

Fat

Per

cent

age

Below we have outlined a selection of exercises that we use in the Tabata system for reference and informational pu

PlanksGet into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Yodirectly beneath your shoulders, and your body should form a straight line from your head to your feet.

Kettlebell Swings

Lunges (Forward)Stard standing in a neutral position hands on your hips. Step forward with one foot so that your front leg is at a 90 dyour back straight and your rear lower leg almost parallel to the floor. If you have room then step forward so that yoyour starting position before stepping forward again. If not simply step back to your starting position. Can be done wweights as your fitness needs dictate.

Goblet SquatsStart standing with your feet approximately shoulder width apart as you would for a normal squat. Then craddle a weito your chest. Perform squats as normal.

Dead Lift JumpsStart standing with your feet approximately shoulder width apart. Perform a squat, but as part of the rising motion pjump. May be done weighted or unweighted as your fitness needs require.

Leg LiftsLay flat on the floor with your legs together. Lift your legs up as high as you can, but no higher than 90 degrees, befdown.

Kettle RowsLean forward with one elbow on your knee, back straight. Grip kettle bell and pull back towards your core without body. Try to only lift the bell using your arm strength. Alternativly you may kneel with one leg on a bench with one as you perform the motions.

SupermansLie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms(but not locked) and torso stationary, simulataneously lift your arms and legs up to perform a "U" shape with your bo5 seconds and lower back down to complete one.

HalosHold the kettle bell by the horns with bottom up. Lift your left hand to the right side of your head then to the back ofthe kettle bell is bottom down. Let the right hand follow 'naturally'. Continue the move around the head to the initiaposition. Remember to switch directions between sets.

Dive-bombersStart in an inverted "V", hands nad feet on the floor, hips raised. Without moving hands glide chest forward and benbody is nearly parallel to floor. Push palms into floor to straighten arms and lift chest, directing gaze up before return"V" position. Try to keep back straight and elbows close to body as you lower.