TJ's Baby

For those who have progressed through Charts I – III and feel challenged to advance, the following Charts can develop a remarkable level of fitness. Still under 15 minutes a day, four or six days a week, and the only equipment is resistance bands.

EXERCISE ADVANTAGE – PRO– CHART IV

[Exercises are numbered, with their descriptions following the Charts.]

LOWER BODY EXERCISES [Mon., Wed., Fri.]

No resistance bands

1 Warm up

2 Hamstring Blasts

3 Lunges

4 Calf Extensions

5 Squats

6 Run

PROGRESS SCHEDULE– Lower Body Chart IV

Date	Weight	Level	1	2	3	4	5	6
		1	3 min.	26	11	16	22	410
		2	3 min.	27	11	17	24	420
		3	3 min.	28	12	18	26	430
		4	3 min.	29	12	19	28	440
		5	3 min.	30	13	20	30	450
		6	3 min.	31	13	21	32	460
		7	3 min.	32	14	22	34	470
		8	3 min.	33	14	23	36	480
		9	3 min.	34	15	24	38	490
		10	3 min.	35	15	25	40	500

UPPER BODY EXERCISES [Tues., Thurs., Sat.]

Use light resistance bands for Exercises 10, 11, 13, 14 15, 16

1 Warm up

7 Bird Dog

8 Side Bridge

9 Curl-Up

10 Tricep Extension

11 Upright Rowing

12 Chair Dips

13 Bicep Curls

14 Chest Press

15 Lawn Mower

16 Forearm Blasts

17 Pushups

PROGRESS SCHEDULE – Upper Body Chart IV

	1	7	8	9	10	11	12	13	14	15	16	17
1	3 min.	2	2	11	11	11	11	6	16	11	16	6
2	3 min.	2	2	11	11	12	12	6	17	12	17	6
3	3 min.	2	2	12	12	13	13	7	18	13	18	7
4	3 min.	2	2	12	12	14	14	7	19	14	19	7
5	3 min.	2	2	13	13	15	15	8	20	15	20	8
6	3 min.	2	2	13	13	16	16	8	21	16	21	8
7	3 min.	2	2	14	14	17	17	9	22	17	22	9
8	3 min.	2	2	14	14	18	18	9	23	18	23	9
9	3 min.	2	2	15	15	19	19	10	24	19	24	10
10	3 min.	2	2	15	15	20	20	10	25	20	25	10

EXERCISE ADVANTAGE – PRO– CHART V

LOWER BODY EXERCISES[Mon., Wed., Fri.]

Use light resistance bands for Exercises 2, 3, 4, 5

1 Warm up

2 Hamstring Blasts

3 Lunges

4 Calf Extensions

5 Squats

6 Run

PROGRESS SCHEDULE – Lower Body Chart V

Date	Weight	Level	1	2	3	4	5	6
		1	3 min.	21	11	16	31	410
		2	3 min.	22	11	17	32	420
		3	3 min.	23	12	18	33	430
		4	3 min.	24	12	19	34	440
		5	3 min.	25	13	20	35	450
		6	3 min.	26	13	21	36	460
		7	3 min.	27	14	22	37	470
		8	3 min.	28	14	23	38	480
		9	3 min.	29	15	24	39	490
		10	3 min.	30	15	25	40	500

UPPER BODY EXERCISES [Tues., Thurs., Sat.]

Use medium resistance bands for Exercises 10, 11, 13, 14 15, 16

1 Warm up

7 Bird Dog

8 Side Bridge

9 Curl-Up

10 Tricep Extension

11 Upright Rowing

12 Chair Dips

13 Bicep Curls

14 Chest Press

15 Lawn Mower

16 Forearm Blasts

17 Pushups

PROGRESS SCHEDULE – Upper Body Chart V

	1	7	8	9	10	11	12	13	14	15	16	17
4	3 min.	2	2	16	11	11	16	6	16	11	16	11
2	3 min.	2	2	16	11	12	17	6	17	12	17	11
3	3 min.	2	2	17	12	13	18	7	18	13	18	12
4	3 min.	2	2	17	12	14	19	7	19	14	19	12
5	3 min.	2	2	18	13	15	20	8	20	15	20	13
6	3 min.	2	2	18	13	16	21	8	21	16	21	13
7	3 min.	2	2	19	14	17	22	9	22	17	22	14
8	3 min.	2	2	19	14	18	23	9	23	18	23	14
9	3 min.	2	2	20	15	19	24	10	24	19	24	15
10	3 min.	2	2	20	15	20	25	10	25	20	25	15

EXERCISE ADVANTAGE – PRO– CHART VI

LOWER BODY EXERCISES [Mon., Wed., Fri.]

Use medium resistance band for Exercises 2, 3, 4, 5

1 Warm up

2 Hamstring Blasts

3 Lunges

4 Calf Extensions

5 Squats

6 Run

PROGRESS SCHEDULE – Lower Body Chart VI

Date	Weight	Level	1	2	3	4	5]	6
		1	3 min.	21	11	16	31	410
		2	3 min.	22	11	17	32	420
		3	3 min.	23	12	18	33	430
		4	3 min.	24	12	19	34	440
		5	3 min.	25	13	20	35	450
		6	3 min.	26	13	21	36	460
		7	3 min.	27	14	22	37	470
		8	3 min.	28	14	23	38	480
		9	3 min.	29	15	24	39	490
		10	3 min.	30	15	25	40	500

UPPER BODY EXERCISES [Tues., Thurs., Sat.]

Use heavy resistance band for Exercises 10, 11, 13, 14 15, 16

1 Warm up

7 Bird Dog

8 Side Bridge

9 Curl-Up

10 Tricep Extension

11 Upright Rowing

12 Chair Dips

13 Bicep Curls

14 Chest Press

15 Lawn Mower

16 Forearm Blasts

17 Pushups

PROGRESS SCHEDULE – Upper Body Chart VI

	1	7	8	9	10	11	12	13	14	15	16	17
1	3 min.	2	3	11	11	11	21	6	16	11	16	16
2	3 min.	2	3	11	11	12	22	6	17	12	17	16
3	3 min.	2	3	12	12	13	23	7	18	13	18	17
4	3 min.	2	3	12	12	14	24	7	19	14	19	17
5	3 min.	2	3	13	13	15	25	8	20	15	20	18
6	3 min.	2	3	13	13	16	26	8	21	16	21	18
7	3 min.	2	3	14	14	17	27	9	22	17	22	19
8	3 min.	2	3	14	14	18	28	9	23	18	23	19
9	3 min.	2	3	15	15	19	29	10	24	19	24	20
10	3 min.	2	3	15	15	20	30	10	25	20	25	20

EXERCISE ADVANTAGE – PRO– CHART VII

LOWER BODY EXERCISES [Mon., Wed., Fri.]

Use heavy resistance bands for Exercises 2, 3, 4, 5

1 Warm up

2 Hamstring Blasts

3 Lunges

4 Calf Extensions

5 Squats

6 Run

PROGRESS SCHEDULE – Lower Body Chart VII

Date	Weight	Level	1	2	3	4	5	6
		1	3 min.	21	11	16	31	410
		2	3 min.	22	11	17	32	420
		3	3 min.	23	12	18	33	430
		4	3 min.	24	12	19	34	440
		5	3 min.	25	13	20	35	450
		6	3 min.	26	13	21	36	460
		7	3 min.	27	14	22	37	470
		8	3 min.	28	14	23	38	480
		9	3 min.	29	15	24	39	490
		10	3 min.	30	15	25	40	500

UPPER BODY EXERCISES [Tues., Thurs., Sat.]

Use heavy resistance band for Exercises 10, 11, 13, 14 15, 16

1 Warm up

7 Bird Dog

8 Side Bridge

9 Curl-Up

10 Tricep Extension

11 Upright Rowing

12 Chair Dips

13 Bicep Curls

14 Chest Press

15 Lawn Mower

16 Forearm Blasts

17 Pushups

PROGRESS SCHEDULE – Upper Body Chart VII

	1	7	8	9	10	11	12	13	14	15	16	17
1	3 min.	2	3	16	16	21	26	11	26	21	26	21
2	3 min.	2	3	16	16	21	27	11	26	21	26	21
3	3 min.	2	3	17	17	22	28	12	27	22	27	22
4	3 min.	2	3	17	17	22	29	12	27	22	27	22
5	3 min.	2	3	18	18	23	30	13	28	23	28	23
6	3 min.	2	3	18	18	23	31	13	28	23	28	23
7	3 min.	2	3	19	19	24	32	14	29	24	29	24
8	3 min.	2	3	19	19	24	33	14	28	24	29	24
9	3 min.	2	3	20	20	25	34	15	30	25	30	25
10	3 min.	2	3	20	20	25	35	15	30	25	30	25

EXERCISE DESCRIPTIONS

It will take a few days to get used to several new exercises but, with some modifications, they remain the same for all Charts. Resistance bands are required, and it is recommended that men obtain bands in weights of 20, 40, and 50 pounds, and women and children a size lighter in each.

1 Warmup

Lower Body Exercise:Walk in place one minute. Pump elbows down when either knee goes up, and pump arms upward as both feet touch down. Do stretches 4–8.

Upper Body Exercise:Same, except do stretches 1-4.

2 Hamstring Blasts

1. On hands and knees, Place resistance band around one foot and hold ends in each hand, ends taut.

2. Extend leg straight back, squeezing glutes. Return to start position.

3. Do total reps, then repeat with other leg.

3 Lunges

1. Standing, step back on one foot approximately 2 feet. Place band under front foot and hold ends in each hand, ends stretched. Keep head and back erect, in a neutral position.

2. Lower body by bending at hips and knees until thigh is parallel to floor. Return to start position.

3. Do total reps, then repeat with other leg.

4 Calf Extensions

1. Standing erect, step on band near handle. Hold other end, stretched. Lift other foot.

2. Do up and down [tiptoe] movement on one foot, holding in tiptoe position for 1 sec.

3. Do total reps, then repeat with other leg.

5 Squats

1. Standing, feet shoulder width apart. Step on the middle of the band, holding at shoulder level with each hand, stretched tight (i.e. contracted position for bicep curl).

2. Do a full squat [knees at 90°], returning to the starting position.

6 Run

Chart IV: Run in place. Do 20 “fast feet” and20 jumping jacks each 100 paces, or run 1 mile in 8 minutes.

Chart V: Same, except “high knee” running, hands on head, last full100 paces, or run 1 mile in 7 minutes.

Chart VI:Same, except “high knee” running, hands on head, last two fullsets of 100 paces, or run 1 mile in 6 minutes.

Chart VII: Same, except “high knee” running, hands on head, last three fullsets of 100 paces, or run 1 mile in 5½ minutes.

7 Bird Dog

1. On hands and knees, stiffen and hold abs, then extend one arm and the opposite leg.

2. Stretch and hold 2 reps of 15 seconds each.

3. Repeat other side.

8 Side Bridge

Chart IV:1. Lie on side, propped up on forearm. Tighten abs. Raise hips, with feet, hips, and shoulders locked in a straight line. Hold 15 sec., then roll on forearms to other side and repeat. Do 2 reps each side.

Chart V:2 reps of 20 sec. for each side.

Chart VI: 3 reps of 15 sec. for each side.

Chart VII: 3 reps of 20 sec. for each side.

9 Curlup

Chart IV:Lie on back, one knee bent, hands under lumbar.Stiffen abs, then lift head and back off floor, together from the breastbone. Do not poke chin forward or rest shoulders on ground.Hold 5 sec.

Chart V:Same.

Chart VI: Same, except elbows off floor at all times.

Chart VII:Same

10Tricep Extension

1. Stand, one foot in front, and step on one band handle with rear foot. Hold band taut behind head.

2. Extend hand upward until arm is fully extended.

3. Do total reps, then repeat with other arm.

11Upright Rowing

1. Stand with one foot in front, on middle of band, hands together at waist, holding ends of band in hands.

2. Pull the band upward with both hands, supple wrists, to the chin, with hands close to the body. Elbows extend out, ending above ears.

12 Chair Dips

ChartIV: Men: hands 6 inches out from shoulders; knees bent. Women: hands 6 inches out from shoulders; knees bent; legs in scissor position.

ChartV: Men: hands under shoulders; knees bent. Women: Same as men IV.

ChartVI: Men: hands out 6 inches; straight legs. Women: Same as men V.

ChartVII: Men: Hands under shoulders; straight legs. Women: Same as men VI.

13Bicep Curls

1. Stand, one foot slightly back on middle of band. Arms at sides, grasping each end of band and holding taut, with both hands in underhand grip (palms facing forward), and elbows close to sides.

2. Flex at the elbows and curl the band up to approximately shoulder level. Keep elbows close to sides.

3. Do total reps in each of 3 different motions: Wide (curl with wrists out 6 inches from shoulders); Regular (curl with wrists straight ahead); Cross (alternate arms; hands crossing chest). Upper arms do not move.

14Chest Press

1. Lie on back with band under back, holding one band handle in one hand and the band in the other. Pull band across the chest, stretching it as tight as possible.

2. Press fist with handle up toward ceiling, and return to starting position.

3. Do total reps, then repeat with other arm.

15 Lawn Mower

1. Stand with left leg in front and right leg behind, with handle of band in right hand, palm facing inward and band taut under left foot, left forearm resting on left thigh.

2. With back straight, body leaning forward, pull band toward body as if starting a lawn mower.

3. Do total reps, then repeat on other side.

16 Forearm Blasts

1. Sit in chair, feet on middle of band, arms on thighs, palms down, holding band in each hand.

2. Curl wrists up to shoulders and down in slow, intentional movement. Hold in the up position for ½ sec.

3. Do total reps, then repeat with palms facing up.

17Pushups

Push-ups [varying hand locations]: Narrow [inside shoulders], Regular [under shoulders], Wide [outside shoulders]. Do total number of reps each way, except wide to failure. Women and kids do on knees.

EXERCISE ADVANTAGE – PRO–STRETCHES

Stretches are advised as, along with the running, they develop flexibility and reduce any soreness. Don’t forget to breathe! After exercise, a short cool-down walk is also good, as is engaging in various sports and physical activities.

1. Stretch side of neck, waist Stretch head and shoulders to one side, as far as possible, turning at waist and neck Hold 5 seconds, then do other side. Repeat three reps
2. Stretch shoulder and back of upper arm Place right hand over left shoulder Push right elbow across chest above left shoulder Hold 15 seconds. Repeat other side
3. Stretch triceps, top of shoulders, waist Hold elbow behind head with opposite hand Pull elbow behind head as you slowly lean to side Hold 15 sec. Repeat other side
4. Stretch shoulders, arms, and ankles Lie on floor, arms overhead, legs straight Reach arms and legs in opposite directions Stretch 5 sec, relax. Repeat 3 reps
5. Stretch side of hips, waist, hamstrings Sit on floor, right leg in front, left foot over right knee Turn head over right shoulder, rotate upper body right Pull left knee toward opposite shoulder Hold 15 seconds. Repeat other side
6. Stretch back of leg and lower back Bend left leg in at knee Slowly bend forward from hips toward foot of straight leg [Use a towel if you cannot reach your feet ] Hold 15 seconds. Repeat other side
7. Stretch calf Right foot in front, leg bent, left foot behind [or both feet] Move hips forward until you feel stretch in calf of left leg Keep left heel flat and toes pointed straight Hold 15 seconds. Do not bounce! Repeat other side
8. Stretch front of thigh (quadriceps) Face wall, grasp left foot behind butt with right hand Pull heel toward buttock Hold 15 sec. Repeat other side