Chapter Twelve: Chiseling Your Best Body

Advanced

100

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

40-min. Chest
Superset
Training
& 20-min.
Advanced
Body
Challenge
*Active Rest

45-min.
Leg And Butt
Superset And
Triple Set
Training

45-min.
Arms And
Abs Superset
And Triple Set
Training
*Active Rest

40-min.
Back Circuit
Training &
20-min. Walk
At Your Pace

40-min.
Shoulder
Superset And
Triple Set
Training & 20min. Advanced
Body Challenge
*Active Rest

30-min.
Steps Of Hell
Of Your Choice

30-min. Cardio
Of Your Choice

Week 2

40-min Chest
Superset
Training
& 20-min.
Advanced
Body
Challenge
*Active Rest

40-min.
Leg And Butt
Superset And
Triple Set
Training & 20min. Cardio Of
Your Choice
*Active Rest

45-min.
Arms And
Abs Superset
And Triple Set
Training
*Active Rest

45-min.
Back Circuit
Training &
20-min. Booty
Blast Cardio
*Active Rest

45-min.
Shoulder
Superset And
Triple Set
Training & 20min. Advanced
Body Challenge
*Active Rest

20-min.
Steps Of Hell
Of Your Choice

30-min. Cardio
Of Your Choice

Week 3

45-min. Chest
Superset
Training & 30min. Advanced
Body
Challenge
*Active Rest

40-min.
Leg And Butt
Superset And
Triple Set
Training & 20min. Cardio Of
Your Choice
*Active Rest

45-min.
Arms And
Abs Superset
And Triple Set
Training
*Active Rest

30-min.
Back Circuit
Training &
30-min. Booty
Blast Cardio
*Active Rest

30-min.
Shoulder
Superset And
Triple Set
Training & 30min. Advanced
Body Challenge
*Active Rest

30-min.
Steps Of Hell
Of Your Choice

45-min. Cardio
Of Your Choice

Week 4

30-min. Chest
Superset
Training & 30min. Advanced
Body
Challenge
*Active Rest

30-min.
Leg And Butt
Superset And
Triple Set
Training & 30min. Cardio Of
Your Choice
*Active Rest

45-min.
Arms And
Abs Superset
And Triple Set
Training
*Active Rest

30-min.
Back Circuit
Training &
30-min. Booty
Blast Cardio
*Active Rest

30-min.
Shoulder
Superset And
Triple Set
Training & 30min. Advanced
Body Challenge
*Active Rest

30-min.
Steps Of Hell
Of Your Choice

45-min. Cardio
Of Your Choice

Week 5

30-min. Chest
Superset
Training & 30min. Advanced
Body
Challenge
*Active Rest

30-min.
Leg And Butt
Superset And
Triple Set
Training & 30min. Cardio Of
Your Choice
*Active Rest

30-min.
Arms And
Abs Superset
And Triple Set
Training & 30min. Cardio Of
Your Choice
*Active Rest

30-min.
Back Circuit
Training &
30-min.
Cardio Of Your
Choice Active
Rest

30-min.
Shoulder
Superset And
Triple Set
Training & 30min. Advanced
Body Challenge
*Active Rest

30-min.
Steps Of Hell
Of Your Choice

30 To 45 Min.
Cardio Of Your
Choice

Week 6

30-min. Chest
Superset
Training & 30min. Advanced
Body
Challenge
*Active Rest

30-min.
Leg And Butt
Superset And
Triple Set
Training & 30min. Cardio Of
Your Choice
*Active Rest

30-min.
Arms And
Abs Superset
And Triple Set
Training & 30min. Advanced
Body
Challenge
*Active Rest

30-min.
Back Circuit
Training &
30-min. Cardio
Of Your Choice
*Active Rest

30-min.
Shoulder
Superset And
Triple Set
Training &
30-min. Of
Advanced Body
Challenge
*Active Rest

30-min.
Steps Of Hell
Of Your Choice

45-min. Cardio
Of Your Choice

Advanced (continued)
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 7

30-min. Chest
Superset
Training & 30min. Advanced
Body
Challenge
*Active Rest

30-min.
Leg And Butt
Superset And
Triple Set
Training & 30min. Cardio Of
Your Choice
*Active Rest

45-min.
Arms And
Abs Superset
And Triple Set
Training
*Active Rest

30-min.
Back Circuit
Training &
30-min. Booty
Blast Cardio
*Active Rest

30-min.
Shoulder
Superset And
Triple Set
Training & 30min. Advanced
Body Challenge
*Active Rest

30-min.
Steps Of Hell
Of Your Choice

30 To 45 Min.
Of Cardio Of
Your Choice

Week 8

45-min. Chest
Superset
Training
& 30-min.
Advanced
Body
Challenge
*Active Rest

45-min.
Leg And Butt
Superset And
Triple Set
Training & 45min. Cardio Of
Your Choice
*Active Rest

45-min.
Arms And
Abs Superset
And Triple Set
Training
*Active Rest

45-min.
Back Circuit
Training &
45-min. Cardio
Of Your Choice
*Active Rest

45-min.
Shoulder
Superset And
Triple Set
Training & 30min. Advanced
Body Challenge
*Active Rest

30-min.
Steps Of Hell
Of Your Choice

30-min. Cardio
Of Your Choice

Week 9

45-min. Chest
Superset
Training & 45min. Advanced
Body
Challenge
*Active Rest

45-min.
Leg And Butt
Superset And
Triple Set
Training &
30-min.
Steps Of Hell
Of Your Choice
*Active Rest

45-min.
Arms And
Abs Superset
And Triple Set
Training & 30
To 45 Min.
Cardio Of Your
Choice
*Active Rest

45-min.
Back Circuit
Training &
30-min.
Steps Of Hell
Of Your Choice
*Active Rest

45-min.
Shoulder
Superset And
Triple Set
Training & 30mins. Advanced
Body Challenge
*Active Rest

45-min.
Steps Of Hell
Of Your Choice

30-min. Cardio
Of Your Choice

101

Advanced
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

30-Min. Chest
Superset
Training & 30Min. Advanced
Body Challenge

30-Min.
Leg and Butt
Superset and
Triple-Set
Training & 30Min. cardio of
your choice

30-Min.
Arms and
Abs Superset
and Triple-Set
Training

30-Min.
Back Circuit
Training &
30-Min. Booty
Blast Cardio

30-Min.
Steps of Hell of
your choice

3045 Min. of
cardio of your
choice

*Active rest

*Active rest

30-Min.
Shoulder
Superset and
Triple-Set
Training & 30Min. Advanced
Body Challenge

*Active rest

*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 2 minutes. Minute 23 is nonstop pushups. Minute 34, roll over and do nonstop full-range sit-ups.
Minute 45, do nonstop mountain climbers. Minute 56, get back up and walk quickly with short steps. Repeat this process for 30
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 30 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 inbetween sets. (See example below.)
Active restthere 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 15 reps for each set.

Example: 30 minutes of Legs and Butt

Superset Training for the Advanced
Step-ups (on bench or block, non-weighted or using dumbbells hanging

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
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 exercises each body
part.)

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 15, triple set with walking lunges

Walking Lunges (at least five consecutive steps,

1 set of walking lunges (alternating lunging 10 on each leg) Complete

this triple set three times

holding dumbbells on your sides)

Alternating Sway Lunges

1 set of 10 No super or triple set! Just 4 sets with 1-minute rest in-

Standing to Seated Squats (feet shoulder width apart,

1 set of 15, supersetted with deadlifts

between.
sit butt to heels)

Straight-Legged Bent-Over Deadlifts with Dumbbells

1 set of 15, 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 15 Complete this superset four times

83

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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.
Minute

30-Minute Steps of Hell of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

The Curvelle Lifestyle Advanced Exercise Plan

Name: ___________________________ Date: __________
30-Minute Cardio of Your Choice
Minute

30-Minute Cardio of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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.
Minute

20-Minute Steps of Hell of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

The Curvelle Lifestyle Advanced Exercise Plan

Name: ___________________________ Date: __________
30-Minute Cardio of Your Choice
Minute

30-Minute Cardio of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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.
Minute

30-Minute Steps of Hell of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

The Curvelle Lifestyle Advanced Exercise Plan

Name: ___________________________ Date: __________
45-Minute Cardio of Your Choice
Minute

45-Minute Cardio of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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.
Minute

30-Minute Steps of Hell of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

The Curvelle Lifestyle Advanced Exercise Plan

Name: ___________________________ Date: __________
45-Minute Cardio of Your Choice
Minute

45-Minute Cardio of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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.
Minute

30-Minute Steps of Hell of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

The Curvelle Lifestyle Advanced Exercise Plan

Name: ___________________________ Date: __________
30- to 45-Minute Cardio of Your Choice
Minute

30- to 45-Minute Cardio of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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.
Minute

30-Minute Steps of Hell of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

The Curvelle Lifestyle Advanced Exercise Plan

Name: ___________________________ Date: __________
45-Minute Cardio of Your Choice
Minute

45-Minute Cardio of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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.
Minute

30-Minute Steps of Hell of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

The Curvelle Lifestyle Advanced Exercise Plan

Name: ___________________________ Date: __________
30- to 45-Minute Cardio of Your Choice
Minute

30- to 45-Minute Cardio of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link]

Set 3

Set 4

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 triplesetting 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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.
Minute

30-Minute Steps of Hell of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

The Curvelle Lifestyle Advanced Exercise Plan

Name: ___________________________ Date: __________
30-Minute Cardio of Your Choice
Minute

30-Minute Cardio of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

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 triplesetting 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 situps. 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

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 [Link] eNewsletter

Set 3

Set 4

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 triplesetting 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

1)
2)
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45-Minute Cardio of Your Choice

Notes:

Share your story, find answers, and ask your questions in our lively Forum at [Link]

Set 3

Set 4

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 triplesetting 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

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Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Set 3

Set 4

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 triplesetting 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

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45-Minute Steps of Hell

Notes:

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Set 3

Set 4

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 triplesetting 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 situps. 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

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30-Minute Advanced Body Challenge

Notes:

Sign up for more tips, strategies, and plenty of motivation with your [Link] eNewsletter

Set 3

Set 4

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.
Minute

45-Minute Steps of Hell of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level

The Curvelle Lifestyle Advanced Exercise Plan

Name: ___________________________ Date: __________
30-Minute Cardio of Your Choice
Minute

30-Minute Cardio of Your Choice

Notes:

Visit Jenny Hendershott anytime, and stay connected to other like-minded Phat Campers, at [Link]

Intensity
Level