AFG 4.1AE - Page 29

P3 WEIGHT LOSS: Fat-burning, time-based workout that steadily builds resistance for a gradual comedown, with 16 levels to
choose from.
TIME
Level
1
2
3
4
5
6
7
8
9
10
II
12
13
14
15
16
WARM-UP
4 minutes
1 2 3 4
1 2 2 3
1 2 2 3
1 2 2 4
1 2 2 5
2 3 5 6
2 3 5 ' 7
2 3 5 8
2 3 5 9
3 4 5 10
3 4 8 11
3 6 10 12
3 6 10 13
5 9 13 14
5 9 13 15
5 9 13 16
5 9 13 17
PROGRAM SEGMENTS - REPEAT
Each segment lasts 60 seconds
5 6 7 8 9 10 11 12 13 14 15 16
3 3 4 4 5 5 5 5 4 4 3 3
4 4 5 5 6 6 6 6 5 5 4 4
5 5 6 6 7 7 7 7 6 6 5 5
6 6 7 7 8 8 8 8 7 7 6 6
7 7 8 8 9 9 9 9 8 8 7 7
8 8 9 9 10 10 10 10 9 9 8 8
9 9 10 10 11 11 11 11 10 10 9 9
10 10 11 11 12 12 12 12 11 11 10 10
11 11 12 12 13 13 13 13 12 12 11 11
12 12 13 13 14 14 14 14 13 13 12 12
13 13 14 14 15 15 15 15 14 14 13 13
14 14 15 15 16 16 16 16 15 15 14 14
15 15 16 16 17 17 17 17 16 16 15 15
16 16 17 17 18 18 18 18 17 17 16 16
17 17 18 18 19 19 19 19 18 18 17 17
18 18 19 19 20 20 20 20 19 19 18 18
COOL-DOWN
4 minutes
17 18 19 20
3 2 2 1
3 2 2 1
4 2 2 1
5 2 2 1
6 5 3 2
7 5 3 2
8 5 3 2
9 5 3 2
10 5 4 3
11 8 4 3
12 10 6 3
13 10 6 3
14 13 9 5
15 13 9 5
16 13 9 5
17 13 9 5