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Motivates with different combinationsof RESISTANCE time-based goal with 14 or 15 difficulty levels to
choosefrom.
ROLLING I
PROGRAMSEGMENTS-
i
2_
3
4_
5_
6_
Z
8
9
lo
11
i
I
'2'
2
i
2
3
4
3
2
4
2
i
2'
2'
3
2
3
4
5
4
3
5
3
2
'2
' 3'
3
3
4
5
6
7
8
6
4
2 ' 3
'3
4
5
6
7
8
9
7
5
3
5
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9
10
8
6
3
5
'5
6
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8
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10
10
9
7
5
' 5'
5
7
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8
8
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8
4
'5
'5
5
8
8
9
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10
10
9
9
5
5
5
9
9
7
8
8
9
i0
i0
11
11
i0
i0
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14
3
2
4
3
5
4
6
5
6
7
8
8
9
15
16
17
18
1
2'
2
'i
1
2
3
2'2'
1
3
3'
3'
2
'2
4
3
3
2
5
4443
6
5
' 5
' 3
7
5
' 5
' 5 '
8
5
5
5
9
5
5
5
i0
4
5
6
6
i0
i0
ii
ii
12
12
ii
ii
i0
i0
6
6
5'
4
ii
4 ' 5
' 7
7
ii
ii
12
12
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12
12
ii
ii
5 ' 5 ' 5 ' 4
12
45
8
8
12
12
13
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14
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13
12
12
8
8
5
4
13
4'
5'
9'
9
13
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14
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14
14
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13
9
9
5
14
4
5
9
9
14
14
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15
15
14
14
9
9
5
4
1
2
3
4
5
6
7
8
9
i0
ii
12
13
14
15
ROLLING 2
PROGRAM SEGMENTS
- Repeat
60
60
60
60
30
30
30
30
30
30
30
30
30
30
30
30
60
60
60
60
6
7
8
9
i0
ii
12
13
14
15
16
17
18
19
20
i
2
3
4
5
2
1
t
'
3
2
2'
2 '2'
3
3
2
2
2
4
4
3 ' 3 ' 3 '
5
3
3
3
'5
6
2
3
4
1
3
4
5
2
4
5
6
3
5
6
7
4
6
7
8
5
7
8
9
6
4'
4'4'
5
7
8
9
10
7
4 ' 4 '
4 ' 6
8
9
10
11
8
2
3
4
1
3
4
5
2
4
5
6
3
5
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4
6
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5
7
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6
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7
9
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11
8
2
3
4
2
i
i
i
3
4
5
3
' 1
' 1
' 1
4
5
6
3 ' 2 ' 2 ' 2
5
6
7
2 ' 2 ' 2
6
7
8
3 ' 3 ' 3
7
8
9
5
3
3
'3
8
9
10 5
4 '
4 ' 4
9
10
11
6 ' 4 '
4 ' 4
5
5 ' 5 ' 6
9
i0
ii
12
9
i0
ii
12
9
i0
ii
12
6'
5 ' 5 ' 5
5
5
5
7
10
11
12
13
10
11
12
13
10
11
12
13
7
5
5 ' 5
5 ' 5 '
' 7
11
12
13
14
11
12
13
14
11
12
13
14
7 ' 6 ' 5 ' 5
'
12
13
14
15
12
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15
12
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15
'
7
13
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15
16
13
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13
14
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16
7
7 ' 7 ' 9
14
15
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16 9
7 ' 7 '
7
' 9
15
16
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16
15
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16
15
16
16
16 9 '
' 7
WARM-UP a nd COOL-DOWN last 4:00minuteseach.
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