Main Calendar
Cardio Info
Cardio Worksheet
Sculpting Info
Sculpting Worksheet
Sculpting Chart
Transformation Tracker
ExcelWorkoutTools.com
TodaysFitnessShop.info
18 18 18 18 18 18 18
0% 0% 0% 0% 0% 0% 0%
Calendar Transformation Tracker Sweat, Cardio
6/2008 11/28/2008 11/30/2008 12/3/2008 12/5/2008 12/7/2008 12/10/
at 1-2 Sweat 1-2 Sweat 1-2 Sweat 1-2 Sweat 1-2 Sweat 1-2 Sweat
18 18 18 18 18 18 18
0% 0% 0% 0% 0% 0% 0%
Main Calendar Transformation Tracker Sweat, C
0/2008 12/12/2008 12/14/2008 12/17/2008 12/19/2008 12/21/2008 12/24/
at 1-2 Sweat 1-2 Sweat 1-2 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat
18 18 18 27 27 27 27
0% 0% 0% 0% 0% 0% 0%
, Cardio Main Ca
4/2008 12/26/2008 12/28/2008 12/31/2008 1/2/2009 1/4/2009 1/7/2
at 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat
27 27 27 27 27 27 27
0% 0% 0% 0% 0% 0% 0%
Calendar Transformation Tracker Sweat, Cardio
/2009 1/9/2009 1/11/2009 1/14/2009 1/16/2009 1/18/2009 1/21/2
at 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat
27 27 27 27 27 27 27
0% 0% 0% 0% 0% 0% 0%
1/2009 1/23/2009 1/25/2009 1/28/2009 1/30/2009 2/1/2009
Avera
at 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4 Sweat 3-4
#DIV
#DIV
#DIV
27 27 27 27 27 27 23
#DIV
0% 0% 0% 0% 0% 0% #DIV
Averages
#DIV/0!
#DIV/0!
#DIV/0!
23
#DIV/0!
#DIV/0!
Main Menu Main Calendar Sculpting Tracker Cardio Tracker
Lunges 3 1:00 3
Lunges 5 1:15 5
STRETCH 0:45
Upright Rows 0:45 8-15
Starting Statistics Tuesday, November 04, 2008 Beginning & Ending Body Stats Chart
Weight - lbs
1.00
Body Fat % - %
Fat Mass - lbs 0.90
Lean Mass - lbs 0.80
s
gh
as
as
Fa
ei
tM
-
W
an
Fa
Bo
Le
12
✘
Regul ar Push-Ups (C 1-2)
✘
Decline Push-Ups (C 3-4)
✘
Lunges: (3), (5)
✘
Fly Push-Ups 10
✘ Lunge/Squats Combo (3), (5)
✘ 7-7-7 Push-Ups
✘ Chair Dips
✘ Three Part Squats (8), (12) 8
✘ Lower Back Extensions
✘ Max. Push-Ups
✘
Max. Squats
✘
Heavy Pants 6
Military Press
✘
Standard Bicep Curl s
✘
Back Scratchers
✘
Back Flys
✘ 4
Swimmer's Press
✘
Wide Open Curls
✘
Two-Arm Kick-Backs
✘ Lawnmowers
2
✘ Shoulder Flys
✘ Bicep 21's
✘ Upright Rows
✘ Calf-Raises
Top Wrist Curl
0
✘
Bottom Wrist Curl 08 08 09
✘
20 20 20
/4/ /4/ /4/
✘
1 1 1 2 1
Sculpting Tracker Cardio Tracker
12
1
1
1
10 1
1
1
1
8 1
1
1
1
6 1
1
1
1
4 1
1
1
1
2
1
1
1
1
0
1
09
20 1
/4/ 1
1
Main Menu Main Calendar Transformation Tracker
Picture Help
calculate result
data complete? Yes
maximum heart rate for age 207 beats/minute
Method 1: American Council on Exercise
• Lower Limit for Target Heart Rate 103 beats/minute
• Upper Limit for Target Heart Rate 166 beats/minute
Method 2: Karvonen formula
• Lower Limit for Target Heart Rate 158 beats/minute
• Upper Limit for Target Heart Rate 186 beats/minute
1) Stop momentarily.
2) Take your pulse for 10 seconds.
3) Multiply this number by 6 to calculate your beats per minute.
Are your beats per minute within your target heart rate zone?
If you're just starting out an exercise program, keep your heart rate at the lower end of your
target heart rate zone and gradually work up to a higher intensity level.
If You Will be Using Your Own Body Fat Numbers, Either From the Day 1 Day 30
Calculations Above, or Below, or From Some Other Source, Enter Here ==> - -
Height
0 inches
- cm
your results:
have FAT % between 10 and 18
Day 60 Day 90
- - %
%
%
%
Main Menu Main Calendar Transformation Tracker Sculpting Tracker Cardio Tracker
Inserting an image into Excel is fairly straightforward. Below is a spreadsheet with a picture in it. The picture
serves to illustrate a lesson on the circumference of a circle.
Once the picture is inserted into Excel, you can resize it and move it to a new location. You can even crop it
down a bit by using the Crop tool on the Picture toolbar (View > Toolbars > Picture).
Sheet Index:
Main Menu
Main_Calendar
Sweat Workouts Info
Cardio_Tracker
Sculpting Workouts Info
Print Sculpt 1-2
Print Sculpt 3-4
Sculpting Tracker
Sculpting Workouts Summary
Transformation_Tracker
Sculpting_Graph_ALL
Day_1_Photo
Day_30_Photo
Day_60_Photo
Day_90_Photo
Cardio Calculators
BodyFat Calculators
Inserting_Pictures_Instructions