This document provides instructions for a 7-set 1000 calorie workout. It consists of exercises like jumping jacks, crunches, squats, and pushups done in increasing numbers across the sets. Completing all 7 sets is estimated to burn 1000 calories. The workout is described as "brutal" but effective for building strength if weights are added to some exercises.

1. Water Count:
Date:
Time Food Calories Fat Sugar
Total:
This workout is pretty brutal. It’s an all over work out called the 1000
calorie workout. There are 7 different sets of workouts to do. It’s better
if you use some weight while doing them. Like I said, brutal but worth it!
In each set, do the number of each work out. Once your finished move
on to the next! Do as many of the sets as you can! It only burns 1000
calories if you do all 7!
1 2 3 4 5 6 7
Jumping 60 60 60 50 60 60 50
Jacks ___ ___ ___ ___ ___ ___ ___
Crunches 50 40 50 40 40 50 30
WW* ___ ___ ___ ___ ___ ___ ___
Squats 20 30 20 30 30 35 35
WW* ___ ___ ___ ___ ___ ___ ___
Pushups 15 15 10 15 20 15 10
___ ___ ___ ___ ___ ___ ___
*For crunches, use a 5-10lb plate if you want to amp up your workout. For your
squats, you get so much more out of them if you do them with a bar with 10-15lbs.
Try starting with the weight. You can always alternate sets with weight if it gets
impossible.
It doesn’t get any easier. But you get stronger!
Keep going! Don’t give up!