Heart of a Champion 2.0

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The Heart of a Champion Training Program Dear TSCer, Congratulations on your commitment to the POWER-10 Challenge. Following the proven principles of our program guarantees your success. The Heart of a Champion principles craft fit, healthy and beautiful bodies every time they are applied. You will look better, feel better and be better in all aspects of your life. The program is optimized to provide you maximum results as efficiently as possible. Every exercise and workout has been specifically chosen and ordered to help you improve your health and fitness as quickly as possible. The Program uses the very basics of training & nutrition that are proven to get  results. There are no gimmick exercises or fad diets. We use classic exercises and smart nutrition that are timeless and will always deliver results. You will develop strength, endurance, confidence and an inspiring physique. It’s important for TSCers to have goals for how they want to look and feel; this gives you something to aspire too. Equally as important is the goal to constantly improve. improve. When we improve constantly it is only a matter of time and perseverance until we achieve our goals. Transformation begins rapidly. You will see and feel dramatic results in just a few weeks. Persevere and you will succeed. Expect Success. Do the Challenge. Make the Journey. Transform. Please read the entire packet and email me at  [email protected] [email protected] if you have any questions. Best,

Chris Krueger 

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Weight Training Overview: Sets and Reps:AllexercisesusethefollowingSetandRepplan,unlessotherwise Reps:AllexercisesusethefollowingSetandRepplan,unlessotherwise noted. 1st Set:15Reps‐45secondbreakforStretchandRecovery. 2ndSet:12Reps‐45secondbreakforStretchandRecovery. 3rdSet:10Reps‐45secondbreakforStretchandRecovery. 4thSet:8Reps,followed Set:8Reps,followedimmediately immediatelybytheA.M.A.Pset. bytheA.M.A.Pset. 5thSet:A.M.A.P– As   As Many As Possible.Onceyoufinishyoursetof4 Possible.Onceyoufinishyoursetof4thSet, immediatelyracktheweightsandselectthesameweightsthatyouusedduringthe 1st Set.Thenimmediatelyperform As  As Many Reps As Possiblewhilemaintaining Possiblewhilemaintaining properformandtechnique. Weight Selection:Foryour1stset,chooseaweightthatallowsyoutocomplete15 Selection:Foryour1stset,chooseaweightthatallowsyoutocomplete15 repetitionswithrelativeease.Attheendofyourfirstsetyoushouldfeellikeyou have3‐5reps“inthetank,”meaningthatyoucouldcomplete18‐20totalreps,but stopat15. Foryour2nd,3rd,and4thsets,chooseweightsthatarechallengingfortheprescribed numberofrepetitions(weightsthatforceyoutoemptythetank).Theweightsyou selectshouldtypicallybeheavierwitheachprogressivesetuntilyoureachthe5th andfinalset,atwhichpointyouwillusethelighterweigh andfinalset,atwhichpointyou willusethelighterweightsthatyouusedduring tsthatyouusedduring yourfirstset. islowered. Breathing:INHALEduringtheeccentricphase;thisiswhenthe Breathing:INHALEduringtheeccentricphase;thisiswhentheweight  weight islowered. EXHALEduringtheconcentricphaseoftheexercise;thisiswhentheweight  EXHALEduringtheconcentricphaseoftheexercise;thisiswhenthe is weight is raised.(Noticethewordweight  raised.(Noticetheword isusedinsteadofthewordbarordumbbell,thisis weight isusedinsteadofthewordbarordumbbell,thisis becausesomeexerciselikeLatPull‐Downsraisetheweight  becausesomeexerciselikeLatPull‐Downsraisethe byloweringthebar). weight byloweringthebar). INTENSITY :HeartofaChampionTrainingrequires100%focusandintensity.Each :HeartofaChampionTrainingrequires100%focusandintensity.Each repmustbecompletedwithtotalfocus;themindandthemusclemustconnect. Focusonfeelingthesensationsinthemuscleasyoumovetheweightwithpurpose! Imaginethatyourfriendsandfamilyareallcheeringyouon.Giveaneffortthat wouldmakethemproud,give100%. The Best Time to Workout:ToBurnfatfasteritisidealtoexerciseinafasted Workout:ToBurnfatfasteritisidealtoexerciseinafasted state,thismeansassoonasyouwakeupinthemorning.Workingoutassoonasyou wakeupincreasesyourworkoutefficiencyandallowsyoutoknockyourexercise outofthewayandstartyourdayontherightfoot.Set outofthewayandstartyo urdayontherightfoot.Setyouralarm,getoutofbed youralarm,getoutofbedas as soonasitrings,brushyourteeth,drinkaglassofwaterandgettothegym!

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The 21 Fundamental Movements to Master Legs a) Lunges(Alternative51BodyWeightLungesforeachleg)* b) Squats(Alternative51BodyWeightSquats)* c) RDL’s(ReallyDynamicLegs/RomanianDeadLifts) Back  a) WidePull‐Downs(Alternative:51pull‐ups)** b) NarrowPull‐Downs(Alternative:51pull‐ups)** c) DumbbellRow Chest  a) b) c) d)

DumbbellBenchPress DumbbellInclinePress Flys Push‐ups*****

Shoulders a) RearDeltraise b) SideRaise c) ShoulderPress Triceps a) OverheadExt.(leftarmfirst,dothe4thsetoftherightarm,beforeAMAP) b) InclineExt.(leftarmfirst,dothe4thsetoftherightarm,beforeAMAP) c) FlatExt(leftarmfirst,dothe4thsetoftherightarm,beforeAMAP) Biceps a) StandingAlternatingPronateCurls(Curltheleftarmfirst) b) StandingAlternatingHammerCurls(Curltheleftarmfirst) c) SeatedSimultaneousHammerCurls Miscellaneous a) StandingCalfRaises(51total***) b) TSCperfectCrunches(51total***) * Alternative Legs: Ifyouareunabletocomplete15weightedsquatsorlungesat thebeginningoftheprogramthanyoushoulddoasmanybodyweightrepetitionsas possible,restfor45seconds,andthenAMAPagain,untilyoureachatotalof51 repetitions.Trainlikethisuntilyouareabletocompletethe51squatsinonly4 Sets,thentryweightedsquats.

 ** Alternative Pulls:Ifyoucando10ormorebodyweightpull‐ups,thenyou shouldtrainyourbackwithpull‐upsasopposedtopull‐downs.Doasmanypull‐ups aspossible,restfor45seconds,thenAMAPagainuntilyoureachatotalof51 repetitions. ***Calves and Crunches:Do  As Many As Possiblethenrestfor45secondsand AMAPagainuntilyoureach51totalreps.IfCalfraisesbecomeeasy,startdoing themononefoot,thenprogresstodoingthemononefootwhileholdinga dumbbell.Increasetheweightofthedumbbellasyoubecomestronger. *****Push-Ups:Do3A.M.A.Psetsofpush‐upswith45‐secondrestsbetweensets. It’sokayifyoucan’tanypush‐upsatthestartoftheprogram.Getyourselfinpush‐ uppositionandgiveyourmaximumefforttocomplete1push‐up.RememberTSCis aboutimproving.Youwillbedoingrealpush‐upsverysoon.Persevere!

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The Training-10 Make it the 10 Best Weeks of your Life!

Monday, Wednesday & Friday Week 1: Integrity  Monday Lunges Squats RDL’s Calves

Wednesday Wide Pull DB Row DB Incline Press DB Bench Press Push‐Ups TSCrunches

Friday Rear Delt Side Raise Seated Tri Ext. Flat Tri Ext. Standing Pro Curls Standing Hammer Curls

Week 2: Optimism Monday Squats Lunges RDL’s Calves

Wednesday Narrow Pull Wide Pull DB Bench Press DB Incline Press Push‐Ups TSCrunches

Friday Rear Delt Shoulder Press Incline Tri Ext. Seated Tri Ext. Seated Simul Hammer Standing Pro Curls

Wednesday DB Row Narrow Pull DB Bench Press Flys Push‐Ups TSCrunches

Friday Side Raise Shoulder Press Flat Tri Ext. Incline Tri Ext. Standing Hammer Curls Standing Pro Curls

Week 3: Responsibility  Monday Calves Lunges Squats RDL’s

 Week 4: Fortitude Monday Lunges Squats RDL’s Calves

Wednesday Wide Pull DB Row DB Incline Press DB Bench Press Push‐Ups TSCrunches

Friday Rear Delt Shoulder Press Seated Tri Ext Flat Tri Ext. Seated Simul Hammer Standing Pro Curls

Wednesday DB Row Wide Pull DB Bench Press DB Incline Press Push‐Ups TSCrunches

Friday Side Raise Should Press Incline Tri Ext. Flat Tri Ext. Standing Pro Curls Standing Hammer Curls

Week 5: Commitment  Monday Squats Lunges RDL’s Calves

Week 6: Enthusiasm Monday Calves Lunges Squats RDL’s

Wednesday Wide Pull DB Row DB Bench Press Flys Push‐Ups TSCrunches

Friday Rear Delt Side Raise Flat Tri Ext. Incline Tri Ext. Seated Simul Hammer Standing Pro Curls

Week 7: Diligence Monday Lunges Squats RDL’s Calves

Wednesday Narrow Pull Wide Pull DB Incline Press DB Bench Press Push‐Ups TSCrunches

Friday Rear Delt Shoulder Press Seated Tri Ext. Flat Tri Ext. Standing Hammer Curls Standing Pro Curls

 Week 8: Courage Monday Squats Lunges RDL’s Calves

Wednesday DB Row Narrow Pull DB Bench Press Flys Push‐Ups TSCrunches

Friday Side Raise Shoulder Press Incline Tri Ext. Seated Tri Ext. Seated Simul Hammer Standing Pro Curls

Week 9: Perseverance Monday Calves Lunges Squats RDL’s

Wednesday Wide Pull DB Row DB Incline Press DB Bench Press Push‐Ups TSCrunches

Friday Rear Delt Shoulder Press Flat Tri Ext. Incline Tri Ext. Standing Pro Curls Standing Hammer Curls

Wednesday DB Row Wide Pull DB Bench Press DB Incline Press Push‐Ups TSCrunches

Friday Side Raise Shoulder Press Seated Tri Ext. Flat Tri Ext. Standing Hammer Curls Standing Pro Curls

Week 10: Excellence Monday Lunges Squats RDL’s Calves

Week 11: The Journey Continues:TSCDecathlon,HealthyCelebrationandNew Goals.

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Heart of a Champion 4 th Quarter Cardio: Ride, Run, Row!

Tuesday & Thursday Eachcardiosessionyoucanchoosetoride,runorroweitherinthegreatoutdoors orinsideongymequipment.Theintensitylevelisspecifictoyou.60%percent intensityis60%foryou,100%intensityis your besteffort.Challengeyourselfto constantlyimprove.Raisethebar,doitfor your heart. Tohelpdetermineyourintensitylevels,tryusingthewattsmeasurementona treadmill,stationarybikeorergometer(rowingmachine).Giveyour100%effort andgetthewattsreading.Thenyoucanusethismeasurementtocalculateyour sixty,eightyandninetypercentintensities. Time 5 minute 2 minute 1 minute 10 minutes 2 minutes

Intensity 60% 80% 90% 80% 90‐100%

The Label The Warm‐Up The Bump‐Up The Fun One. The Champions Ten The 2‐Minute Drill

Makesureyouhit100%intensityasyoufinishthe2‐minutedrill.Trytoimprove yourmaximumwattsscoreeverytimeyouperforma4thQuarterCardioworkouton amachine. *Ifyouhaveaninjurythatmakesitdifficulttoride,runorrowyoucansubstitute anotherpieceofcardioequipmentlikeanellipticalmachine.

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The TSC 300 Challenge

Saturday TheSaturdayworkoutisThe TSC 300 Challenge.It’saquantitativefitnesstestthat allowsyoutomeasureyourprogressasyouimproveyourhealthandfitness.The TSC300Challengeisa3‐partphysicalfitnesstestthatwasadoptedfromthesame standardsthatareusedtoevaluateArmyRangers,NavySealsandForceRecon Marines. Thetestismadeupofthreebasicexercises,pull‐ups,push‐upsandathree‐milerun. EachsectionoftheTSC300Challengeisworthamaximumof100points.Tomax thetestaTSCermustscore100pointsinallthreecategories.Toscore300youwill havetodevelopbalance,coordination,strengthandendurance. It’sentirelypossiblethatifyouarejuststartingtheTSCHeartofaChampion Training&NutritionProgramthatyoumayscorezeropointsthefirstfewtimesyou taketheTSC300Challenge.That’sokay!Takethetestanywayandgiveyour maximumeffort. ThegoaloftheTSC300Challengeistomotivateyoutomake consistent  improvement andtoquantifyyourprogress.Bypushingyourselftoimproveyour scoreonThe300Challengeyouwillenjoythesimultaneousbenefitofmakinga staggeringTRANSFORMATIONasyouburnfatandbuildleanmuscle. The Events Pull-ups:Completeasmany“dead‐hang”pull‐upsaspossible.Thismeansfully extendingyourarmsatthebottomofthepull‐upandbringingyourchinevenwith thetopofthebartocompleteonerepetition. Push-ups:CompleteasmanyTSCPush‐upsaspossible.Keepyourbodystraight anduseafullrangeofmotion.Yourupperarmsshouldbeparalleltothegroundat thebottomofyourpush‐up.Atthetopofyourpush‐upyourelbowsshouldbe lockedorveryclosetothelockedposition.Youmaypausebrieflyduringyourset, butyoumustmaintainproperpush‐upposition,thiswillreallytestyourcore‐ strengthaswell.

 The 3-Mile Run:Runthreemilesasfastasyoucan!Irecommendsettingupa1.5‐ milecourseandperforming2laps.Alsotrytorunongrassifpossible,thiswill reducetheimpactonyourjoints. The Scoring For Men: Pull-ups:Eachrepisworth5pointsandthemaxscoreis20pull‐upsfor100points. Push-ups:Eachrepisworth2pointsandthemaxscoreis50push‐upsfor100pts. The Run:18:00minutesorlessscores100points.Subtract1pointfrom100for everyten‐secondincrementabove18minutes.

For Women: Pull-ups:Eachrepisworth10pointsandthemaxscoreis10pull‐upsfor100pts. Push-ups:Eachrepisworth4pointsandthemaxscoreis25push‐upsfor100pts. The Run:21:00minutesorlessscores100points.Subtract1pointfrom100for everyten‐secondincrementabove21:00minutes. ThePurposeofTheTSC300Challengeistogiveyouabenchmarkforyouto improveuponeveryweek.Youshouldstrivetoimproveyourscore5‐10pointsor moreeveryweek.FormoreinformationonThe300Challengecheckoutthis YouTubevideo:http://www.youtube.com/watch?v=Z6f7Z‐ OfF4s&feature=channel_page

 SCORING EXAMPLES  Johndoes11pull‐ups,29push‐upsandrunsthe3‐milein24:04,hisscoreis176. Bryandoes0pull‐ups,2push‐upsandrunsthe3‐milein32:50,hisscoreis15. Janedoes7pull‐ups,22push‐upsandrunsthe3‐milein23:09,herscoreis245.



THE TSC NUTRTION-10 PROGRAM

Thebetteryoueat,thebetteryoufeelit’sassimpleasthat. It’seasytoeatbetter justfollow10simpleruleseveryday andyou’llnotice remarkableimprovement: 1. Hydrate with Water:Avoidsodas,juices,and“sportsdrinks.”Drinkcool refreshingwaterinstead.Consume2cups(1talldrinkingglass)ofwater6‐8timesa day.Meetorexceedyourwaterintakegoal,it’svital.Waterregulatesthe metabolismandkeepsyourbodyfunctioningefficiently. 2. Eat Six Meals:Byeatingmoreoftenduringtheday,youkeepyourmetabolism burninghotandpreventexcesscaloriesfrombeingstoredasfat.Eatmealsevery2‐ 3hoursthroughouttheentireday. 3. Eat Balanced Meals:Amealisbalancedwhenyoucombineaservingoflean proteinwithaservingofcomplexcarbohydrateswithafruitorvegetable.Intotal, mealsshouldrangefrom200‐500calories. 4. Meet your Protein Goal:It’sessentialtoconsumetheproperamountofprotein tosupporttrainingandrecoveryduringthePower‐10Challenge.Youshould consume0.6to0.8gramsofproteinperpoundofyour goal weight.Thiswillensure thatyouaregettingproperquantitiesoftheessentialaminoacidsandmeetingyour proteinrequirements. 5. Know Your Serving Sizes:Readlabelsandlearnhowmuchfoodequalsaserving size.Ingeneralaservingofcarbohydratesisaboutthesizeofyourfist,aservingof proteinisthesizeofyourpalm.Manyfruitsandvegetablesarealreadynaturally apportionedinservingsizes,aservingsizeofappleisoneapple,thisistruefor oranges,carrots,potatoesetc.It’sunnecessarytomeasureandweighallyourfood, justmakesureyoucanapproximatecaloriesandservingsize. 6. Replenish:Haveapieceoffruitwithin10minutesofcompletingyourmorning workout.Enjoyabalancedmealwithin60minutesofcompletingyourmorning workout. 7. Utilize the Bedtime Snack :Consumeyour6thandfinalmealofthedaywithin30 minutesofbedtime.Consumingasmall,balancedmealbeforebedgivesyourbody theenergyandbuildingblockstorecoverduringthenight.Aimfor200‐300 calories;trymixingfat‐freeyogurtandlow‐fatcottagecheese.

 8. Plan Ahead:Avoidmissingmealsorconsumingunhealthyalternativesby planningahead.Packsandwichesandotherhealthymealsfortheofficeorwhen you’reonthego.KeepaboxofMealReplacementBarsinabackpack,purseorthe trunkofyourcar,“justincase.” 9. Utilize Smart Snacks:Thebestsnacksintheworldcomestraightfromnature. Knockoutcravingswithaservingofnuts,berriesorapieceoffruit.Tencashews,a handfulofyourfavoriteberriesoranapplewillsilencecravings. 10. Enjoy Your Reward Meal:Everyweekyouneedtoplanandenjoyareward meal.Youcanchooseanyfoodsyoudesire,youcanorderanappetizer,maincourse anddesert.Youcouldhavenachos,prime‐ribandapple‐piealamode,ifyouwant. Therewardmealhasthreeobjectives;first,itrewardsyouforagreatweekof consistenteffort.Secondlyitsuperchargesyourmetabolismbyforcingittoprocess morethantheusual200‐500caloriespersittingthatit’sbecomingaccustomedtoo. Finally,itreplenishesyourenergyreservesandpreparesyouforanothergreat weekoftransformation. **********  TSCersrememberthegoalisconstantandconsistentimprovement.Rememberwe aren’tperfect,butitisourhumanitythatallowsustobegreatandthereinlaysthe challenge.IfyoubreakoneoftherulesontheNutrition‐10,realizethemistakeand moveon.Theimportantthingistocontinuallystrivetoimprove. That’severythingyouneedtoknow,allthebasics,allthefundamentals,nowit’sup toyou.MakeitHappen! Make a Balanced Meal: Chooseoneitemfromeachcolumntocreateameal. Complex Carbohydrates Pasta Breads Potatoes High‐Fiber Tortillas Rice Oatmeal Cereal Beans Fat‐Free Yogurt* Yams

Fruits and Veggies Apple Banana Orange Carrot Broccoli Spinach Strawberries Blueberries Blackberries Raspberries

Lean Protein Chicken Breast Turkey Breast Low‐Fat Cottage Cheese Salmon Tuna Halibut Top‐Round Steak Top‐Sirloin Steak Lean Roast Beef Egg Whites

*Fat‐FreeYogurtiscertainlyaless‐complexcarbohydrate,butit’sstillagreatoptionforTSCers.

 TSC Smart Snack Examples a) b) c) d) e) f) g) h)

10cashewswithaglassofwater. 10almondswithaglassofwater. Anorangewithaglassofwater. 10strawberrieswithaglassofwater. 10Blackberrieswithaglassofwater. Acarrot. Anapple. Abanana.

Calculate Proper Protein Range: GoalWeightx.6grams=lowerlimit‐‐‐‐‐160x.6=96grams GoalWeightx.8grams=upperlimit‐‐‐‐‐‐160x.8=128grams Ifa5’7”,185lbsmanwantedtoweigh160lbsattheendofthePower‐10,hisgoal rangeforproteinwouldbebetween96and128gramsperday.

TSCers… TRANSFORM! 



THE HEART OF A CHAMPION BONUS PROGRAM

TSCers,theBonusProgramoffersyoutheopportunitytogoaboveandbeyondthe HeartofaChampionProgram.Itallowsyoutosetthebarhigherandachieveamore miraculoustransformation. TheBonusProgramisnotextracredit;TSCershavetheresponsibilitytothemselves tocompletealloftheHeartofaChampionworkouts.TheBonusisforTSCersthat wanttotaketheirtransformationstothenextlevelandsmashthroughtheirgoals. Bestofall,theBonusisfun!AsyouadvanceonthePOWER‐10Challenge,yourbody willbecomemorehealthy,fitandathletic.TheBonusissimplyputtingyourbodyto gooduseandenjoyingphysicalactivity. TherearethreelevelstotheBonusProgram. a. Foundational Health and Fitness b.  Above and Beyond c. The Champions Circle RECOMMENDED BONUS ACTIVITIES Baseball/Softball Basketball Bowling BuildaSnowmanandgo Sledding Construction Cross‐fit Cycling/Spinning Dancing Flag/Touch Football Gymnastics Hiking

Horseback Riding Ice Hockey Ice Skating Marital Arts

Snow Shoveling Stair Master/Elliptical Surfing Swimming

Mountain Biking Paintball Rafting Roller Skating/In‐line Skating Skateboarding Skiing Snowboarding

Tag/Capture the flag Tennis Volleyball Wakeboarding Walking Wii Fit Yoga

 THE HEART OF A CHAMPION BONUS PROGRAM LEVELS Level 1: Foundational Health and Fitness:TSCersperformalltheprescribed workoutsintheTraning‐10programandstrivetoconsistentlyimprovetheir performance.TheyadheretotheprinciplesandrulesoftheNurtrition‐10program andmakestunningtransformations. Level 2: Above and Beyond:TSCersmeetalloftheLevel1requirementsand performBonusactivitieson3-4 different days during the week inordertomake astoundingTransformations. Level 3: The Champions Circle: TSCersjoinTheChampionsCirclewhenthey committomeetingalloftheLevel1requirementsandperformbonusactivities5 or more days during the week.ChampionsCircleTSCersperformbonusactivities joyouslyandfeelblessedtohavetheopportunityandabilitytousetheirbodiesin somanyfunanddynamicways. ********** Youshouldenjoyeachbonusactivityfor30minutesormore.Pleasenotethatyou mustaccomplishbonusactivitiesondifferentdaysoftheweektocounttowards Levels2and3.Forinstance,ifyouwakeupatdawnonaSaturdaygosurfingat HuntingtonBeachforafewhoursandthenmeetsomefriendsandplaybeach volleyballfortwomorehoursandthendecidetogoin‐lineskatingtoNewport Beachandback,youwillhaveenjoyedawonderfuldayatthebeach,butthiswill onlycountas1daytowardLevels2‐3. Alternatively,youcouldtake45‐minutewalkseveryeveningMondaythruFriday andjointheChampion’sCircle. TheBonusProgramisreallyaboutenjoyingyourbodyandphysicalactivity.You shouldplayatthebeachorplayinthesnowortrainforablackbeltorgofor peacefulwalksintheevening.Findactivitiesthatyouenjoyanddothem!JoinThe ChampionsCircle.



THE TSC POWER-10 CALENDER

Week 1: Integrity  Monday Leg Day!

BONUS

Tuesday 4th Quarter Cardio BONUS

Wednesday Chest & Back BONUS

Thursday Friday Saturday Sunday th 4 Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

Wednesday Chest & Back BONUS

Thursday Friday Saturday Sunday th 4 Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

Week 2: Optimism Monday Leg Day!

BONUS

Tuesday 4th Quarter Cardio BONUS

Week 3: Responsibility  Monday Leg Day!

BONUS

Tuesday 4th Quarter Cardio BONUS

Wednesday Chest & Back BONUS

Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

 Week 4: Fortitude Monday Leg Day!

BONUS

Tuesday 4th Quarter Cardio BONUS

Wednesday Chest & Back BONUS

Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

Wednesday Chest & Back BONUS

Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

Wednesday Chest & Back BONUS

Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

Wednesday Chest & Back BONUS

Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

Week 5: Commitment  Monday Leg Day!

BONUS

Tuesday 4th Quarter Cardio BONUS

Week 6: Enthusiasm Monday Leg Day!

BONUS

Tuesday 4th Quarter Cardio BONUS

Week 7: Diligence Monday Leg Day!

BONUS

Tuesday 4th Quarter Cardio BONUS



Week 8: Courage Monday Leg Day!

BONUS

Tuesday 4th Quarter Cardio BONUS

Wednesday Chest & Back BONUS

Thursday Friday Saturday Sunday th 4 Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

Wednesday Chest & Back BONUS

Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

Wednesday Chest & Back BONUS

Thursday Friday Saturday Sunday th 4 Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

Week 9: Perseverance Monday Leg Day!

BONUS

Tuesday 4th Quarter Cardio BONUS

Week 10: Excellence Monday Leg Day!

BONUS

Tuesday 4th Quarter Cardio BONUS

Week 11: The Journey Continues:HealthyCelebrationandNewGoals.



TSCPOWER‐10SampleDay: 7:03 am‐Alarmrings,springoutofbed,brushteethanddrinkaglassofwater. 7:10am–Pulloutoftheparkinggarageanddrive1.9milestothegym 7:19am–BeginWorkout. 7:51am–Backinthecar,peelabananaandeatitwhiledrivinghome. 8:02am–Takeaquickshowerandgetreadyforwork. 8:28am–Enjoy a bowl of my favorite 0’s cereal. 8:46am–Leaveforwork. 8:55am‐Arriveatwork. 11:30am‐Enjoy a turkey sandwich and an apple at my desk . Noon–Goforawalkwithaco‐workerduringmylunchhour(BONUS!) 2:30pm–Enjoy another Turkey sandwich and an apple. 5:00pm–Leaveworkanddrivehome. 5:30pm–Sit down to a plate of spaghetti, chicken breast and fresh veggies. 6:00pm–Answeremails,makephonecalls. 8:30pm–Meet friends and a local Restaurant. I order the small cut of the topsirloin, a baked potato, and veggies. 10:30pm–Dosomereading. 11:30pm–Make my bedtime snack, the 6 th meal, fat-free blueberry yogurt, a scoop of cottage cheese and 5 sliced strawberries, swirled in a bowl. Delicious. 11:45pm–Brushteeth. Midnight :Lightsout,Sweetdreams,naturalsecretionofgrowthhormone,makes mestronger,healthierandbetterfortomorrow.



THE TRANSFORMATION TEN Ten virtues to guide you, week by week, through the POWER-10 Challenge.

1. Integrity

Adherencetomoralandethicalprinciples;soundnessofmoral character;honesty.

2. Optimism

Adispositionortendencytolookonthemorefavorablesideof eventsorconditionsandfaithfullyexpectthebestpossible outcome.

3. Responsibility Thestateofbeingaccountableforsomethingwithinone's powerandcontrol.

4. Fortitude

Strengthofmindthatenablesapersontoencounterdanger, painandadversitywithcourage.

5. Commitment  Anagreementorpledgetotakeaction. 6. Enthusiasm

Awhole‐hearteddevotiontoanideal,cause,studyorpursuit.

7. Diligence

Theearnestandpersistentexertionofbodyandmindto accomplishwhatisundertaken.

8. Courage

Thequalityofmindorspiritthatenablesapersontoface difficultyandadversitywithbraveryandvalor.

9. PerseveranceThesteadfastandtenaciouspursuitofagoal,purpose,or courseofaction,especiallyinspiteofdifficultopposition.

10. Excellence

Thestateofsurpassingexpectationsinasuperiormanner.

TSCers, make it happen. Transform.