Exercise   7  of  8  on  Day 12

Why these last exercises?

There are great benefits in doing a little cardio after weights.  The reason is that weight lifting doesn’t deplete your glycogen stores. By doing weight-training first, you can burn the majority of glycogen stores and Knocking out your cardio after you will burn more fat! After a workout, your body will continue to burn calories up to 48 hours, this is called EPOC.  This occurs because your body needs energy to repair your muscles after you’ve worked them in the gym. The embozz system utilized this and allows your body to recover and build lean muscle and at the same time continue to challenge the rest of your body, building momentum for muscle building and fat burning mayhem.



  • 15 minute walk
  • Swim/Walk-Wade 20 minutes



  • 1/2 mile run & walk 1 mile
  • 1 mile run & walk 1 mile
  • 1.5 mile run & walk 1.5 mil


  • 2 mile run & walk 1 mile
  • 3 mile run & walk 1 mile
  • 4 mile run & walk 1 mile

* Choose your 7th exercise above and select option below image.

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Exercise   8  of  8  on  Day 12

​Select ONLY ONE exercise below, then advance to the next grouping. Choose the color that best fits your needs and record your workout. Today you will be doing a total of 8 exercises.


  • 10 minute ride


  • 20 minute ride


  • 30 minute ride

* Choose your 8th exercise above and select option below image.

Great Workout Today!