Enter Start Date: August 4, 2014 RushFit (Intermediate) End Date: October 5, 2014

5/2/2016
Blk/Wk Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1
August 04 August 05 August 06 August 07 August 08 August 09 August 10
Rest
(Take "before" photo)
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
2
August 11 August 12 August 13 August 14 August 15 August 16 August 17
Fight Conditioning Fight Conditioning Rest
Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14
3
August 18 August 19 August 20 August 21 August 22 August 23 August 24
Fight Conditioning Fight Conditioning Rest
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
4
August 25 August 26 August 27 August 28 August 29 August 30 August 31
Fight Conditioning Rest
Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28
5
September 01 September 02 September 03 September 04 September 05 September 06 September 07
Fight Conditioning Rest
Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35
6
September 08 September 09 September 10 September 11 September 12 September 13 September 14
Fight Conditioning Rest
Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42
7
September 15 September 16 September 17 September 18 September 19 September 20 September 21
Fight Conditioning Rest
Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49
8
September 22 September 23 September 24 September 25 September 26 September 27 September 28
Fight Conditioning Rest
(Take "after" photo)
Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56
Exercise Day 0 Day 56 Measurements Day 0 Day 28 Day 56
Air Squats Weight
Push Ups BMI
Sit Ups Body Fat %
Burpees Chest
1 min each exercise, 20 sec break in between exercise
Waist
Hips
Thigh ( L )
Thigh ( R )
Bicep ( L )
Bicep ( R )
W
e
e
k
s

1

4
Strength &
Endurance
Abdominal Strength
& Core
Cardio +
Stretch for Flex
Strength &
Endurance
Cardio +
Balance & Agility
Full Body Strength
& Conditioning
Cardio +
Stretch for Flex
Strength &
Endurance
Cardio +
Balance & Agility
Abdominal Strength
& Core
Strength &
Endurance
Cardio + Stretch
for Flex
Abdominal Strength
& Core
Cardio +
Balance & Agility
Full Body Strength
& Conditioning
Cardio +
Stretch for Flex
Explosive Power
Training
Cardio +
Balance & Agility
Strength &
Endurance
W
e
e
k
s

5

8
Abdominal Strength
& Core
Explosive Power
Training
Cardio +
Stretch for Flex
Strength &
Endurance
Full Body Strength
& Conditioning
Explosive Power
Training
Cardio +
Balance & Agility
Abdominal Strength
& Core
Full Body Strength
& Conditioning
Cardio +
Stretch for Flex
Strength &
Endurance
Explosive Power
Training
Abdominal Strength
& Core
Cardio +
Balance & Agility
Full Body Strength
& Conditioning
Strength &
Endurance
Cardio +
Stretch for Flex
Full Body Strength
& Conditioning
Abdominal Strength
& Core
Explosive Power
Training
A
s
s
e
s
s
m
e
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