I officially start BFL today but I was still trying it out last week and my I'm sore! I think I have all the kinks worked out. As you can see below, I completly forgot to rest on the first two sets. This is one of the reasons I tried this out first.

FRIDAY- LBWO

<table border="1" cellspacing="0" size="1"><tr><td>Exercise</td><td>Reps</td><td>Rest</td><td>Weight (lbs)</td><td>Perceived Exertion</td></tr><tr><td>Leg Extensions (machine)</td><td>12</td><td>40</td><td>0</td><td>5</td></tr><tr><td></td><td>10</td><td>50</td><td>0</td><td>7</td></tr><tr><td></td><td>8</td><td>70</td><td>0</td><td>9</td></tr><tr><td></td><td>6</td><td>80</td><td>0</td><td>9</td></tr><tr><td></td><td>12</td><td>70</td><td>0</td><td>10!</td></tr><tr><td>Leg Press</td><td>12</td><td>190</td><td>2</td><td>10!!</td></tr><tr><td>Lying Leg Curls (machine)</td><td>12</td><td>40</td><td>0</td><td>5</td></tr><tr><td></td><td>10</td><td>50</td><td>0</td><td>7</td></tr><tr><td></td><td>8</td><td>70</td><td>0</td><td>9</td></tr><tr><td></td><td>6</td><td>80</td><td>0</td><td>9</td></tr><tr><td></td><td>12</td><td>70</td><td>0</td><td>10!</td></tr><tr><td>Leg Press</td><td>12</td><td>190</td><td>2</td><td>10!!</td></tr><tr><td>Seated Calf Raise</td><td>12</td><td>25</td><td>1</td><td>5</td></tr><tr><td></td><td>10</td><td>45</td><td>1</td><td>7</td></tr><tr><td></td><td>8</td><td>60</td><td>1</td><td>9</td></tr><tr><td></td><td>6</td><td>80</td><td>1</td><td>9</td></tr><tr><td></td><td>12</td><td>80</td><td>0</td><td>10!</td></tr><tr><td></td><td>12</td><td>80</td><td>2</td><td>10!!</td></tr><tr><td>Lower Ab Area (knees pulled in at seated postion></td><td>12</td><td></td><td>0</td><td>7</td></tr><tr><td>Leg Raise, laying down heels to the sky, buttocks up with muscle</td><td>12</td><td></td><td>0</td><td>7</td></tr><tr><td>Side Crunch Obliques</td><td>12</td><td></td><td>0</td><td>7</td></tr><tr><td>Lying Crunch, Heels on bench 90 degree angle</td><td>12</td><td></td><td>0</td><td>7</td></tr><tr><td>Stomach Vacuums</td><td>4 (20 secs ea.)</td><td></td><td>0</td><td>7</td></tr><tr><td>Erector Spinae Extensions</td><td>4, ea. side</td><td></td><td></td><td>5</td></tr></table>

Saturday

HIIT- Recumbant Bike (averaged 63 RPMs for each level)
<table border="1"><tr><td>Minute</td><td>Level</td><td>Perceived Exertion</td></tr><tr><td>1</td><td>5</td><td>6</td></tr><tr><td>2</td><td>5</td><td>6</td></tr><tr><td>3</td><td>6</td><td>7</td></tr><tr><td>4</td><td>7</td><td>8</td></tr><tr><td>5</td><td>8</td><td>9</td></tr><tr><td>6</td><td>9</td><td>10</td></tr><tr><td>7</td><td>6</td><td>7</td></tr><tr><td>8</td><td>7</td><td>8</td></tr><tr><td>9</td><td>8</td><td>9</td></tr><tr><td>10</td><td>9</td><td>10</td></tr><tr><td>11</td><td>6</td><td>7</td></tr><tr><td>12</td><td>7</td><td>8</td></tr><tr><td>13</td><td>8</td><td>9</td></tr><tr><td>14</td><td>9</td><td>10</td></tr><tr><td>15</td><td>6</td><td>7</td></tr><tr><td>16</td><td>7</td><td>8</td></tr><tr><td>17</td><td>8</td><td>9</td></tr><tr><td>18</td><td>9</td><td>10</td></tr><tr><td>19</td><td>5</td><td>5</td></tr><tr><td>20</td><td>5</td><td>5</td></tr></table>

Then I taught a 60 minute Step 2 class. I was whooped!