Donkey kicks- 10 times each leg

Leg Day Reverse leg lifts- 10 times on each side

Side leg lifts- 10 times on each side
Inside thigh lifts- 10 times on each side
Stretching: Bridges-10 times
Lower back stretch- 30 seconds Wall squat- 60 seconds
Hamstring stretch- 30 seconds per leg (increase reps by 2 every week)
Glute stretch- 30 seconds per leg (increase wall squat by 15 seconds every 2
Inner thigh stretch- 30 seconds weeks)
Outer thigh stretch- 30 seconds per leg Machines:
Quad stretch- 30 seconds per leg Single-leg press: 50 lbs- 10 times- 2 sets
Calf stretch- 30 seconds per leg Calf Raise: 120 lbs- 10 times- 2 sets
Hip flexor stretch- 30 seconds per leg Thigh Adductor: 75 lbs – 10 times- 2 sets
Warm up: Lying leg curls:50 lbs -10 times per leg- 2
sets
10- minutes on stair climber:
Leg press- normal width- 80 lbs- 20 times- 2
Front- 2 min
sets
Facing left side- 2 min
(Increase the number of sets after 2 weeks)
Facing right side- 2 min
Front while back kick- 2 min
Skip a step- 2 min
(increase after 2 weeks to 15 minutes)
Cardio:
Run on treadmill- 20 min
Run at 5.0 mph
Increase incline by 1 every 5 minutes
Cool down: walk on treadmill for 5 minutes
until HR decreases
(increase each week by 5 minutes)
Light Stretching:
Quad stretch-30 seconds per leg
Hamstring stretch- 30 seconds per leg
Calf stretch- 30 seconds per leg
Lower body:
Basic squat- 15 times
Side step squat- 15 times
Reverse lunges-15 times
Jump squats- 10 times
Cardio Day Cardio:
Spin bike- 15 minutes
0-4 minutes: Moderate tension and RPM
Stretching: 4-8 minutes: Increase resistance
Lower back stretch- 30 seconds - Stand for one minute then sit,
Hamstring stretch- 30 seconds per leg repeat
Glute stretch- 30 seconds per leg 8-12 minutes: stand up with hands in
Inner thigh stretch- 30 seconds seconds position and jog
Outer thigh stretch- 30 seconds per leg 12-15: reduce resistance- sit and increase
Quad stretch- 30 seconds per leg speed
Calf stretch- 30 seconds per leg (Increase resistance at each section per
Hip flexor stretch- 30 seconds per leg week)
Groin stretch- 30 seconds per leg Cool down:
IT Band stretch- 30 seconds per side Treadmill- 5 minutes
Front shoulder stretch- 30 seconds per arm Walk at slow pace to reduce heart rate,
Back shoulder stretch- 30 seconds per arm replenish body with water
Triceps stretch- 30 seconds per arm REPEAT LIGHT STRETCHING SECTION
Runner’s stretch- 30 seconds per leg
Forward hang stretch- 30 seconds
Warm up:
ARC trainer- 10 Minutes
Resistance: 5
(Increase resistance by 2 every week)
Cardio:
Run on treadmill for 45 minutes
0-10 minutes- 5.0 mph
10-20 minutes-5.0 mph, incline-1
20-25 minutes- walk (break)
25-40 minutes-5.0 mph, incline-2
40-45 minutes- cool down (walk)
(Increase mph by 0.2 every week and
increase incline by 1 at week two)
Light Stretching:
Quad stretch-30 seconds per leg
Hamstring stretch- 30 seconds per leg
Calf stretch- 30 seconds per leg
 (increase weight to 10 lbs in 2 weeks)
Arm Day Machines:
Bicep curl-20 lbs- 2 sets of 10
Forearm curl-20 lbs- 2 sets of 10
Stretching: Assisted tricep dip- 50 lbs 2 sets of 5
Neck stretch- 30 seconds per side Tricep pushdown- 20 lbs 2 sets of 10
Shoulder stretch- 30 seconds per arm Chest fly-25 lbs- 2 sets of 10
Triceps stretch- 30 seconds per arm Chest press-25 lbs- 2 sets of 10
Biceps stretch- 30 seconds Front deltoid raise- 20 lbs- 2 sets of 10
Wrist stretch- 30 seconds per wrist Lat pull-down- 30 lbs- 2 sets of 10
Chest stretch- 30 seconds per side (Increase all weight by 5 pounds in 2 weeks)
Upper back stretch- 30 seconds
Warm up:
Tricep extensions- 5 lbs- 10 times- 3 sets
Arm circles- 10 reps
Bicep warm up- 5 lbs- 10 times- 3 sets
Jumping jacks- 60 seconds
High knees- 60 seconds
(Increase weight to 10 lbs at week 2,
increase to 90 seconds at week 2)
Cardio:
Row machine: 3 sets of 5 minutes
(increase by week 2- 2 sets of 10 minutes)
Light Stretching:
Shoulder stretch- 30 seconds per arm
Triceps stretch- 30 seconds per arm
Biceps stretch- 30 seconds
Free weights:
Bent- over dumbbell rows- 8 lbs- 2 sets of
10
Chest-fly handoff- 8 lbs- 2 sets of 10
Overhead tricep extensions- 8 lbs- 2 sets of
10
Half-kneeling bicep curls- 8 lbs- 2 sets of 10
Chair dips- 2 sets of 10
Pullovers with dumbbells- 8 lbs- 2 sets of 10
Upright row- 8 lbs- 2 sets of 10
Bicep curl- overhead press- 8 lbs- 2 sets of
10
Lateral arm raise- 8 lbs- 2 sets of 10
Skull crushers- 8 lbs- 2 sets of 10
 Arms-high partial sit-up- 3 sets of 10
Abs and Cardio Day Barbell Russian twist- 3 sets of 10- 25 lbs
Swiss ball crunch- 3 sets of 10
Dip/Leg raise: 3 sets of 10
Flutter kick- 45 seconds
Stretching: Plank- 30 seconds- 2 sets
Lower back stretch- 30 seconds Horizontal cable wood chop- 15 lbs- 2 sets
Hamstring stretch- 30 seconds per leg of 10
Glute stretch- 30 seconds per leg Leg raise- 2 sets of 10
Inner thigh stretch- 30 seconds Medicine ball Russian twist- 2 sets of 10
Outer thigh stretch- 30 seconds per leg Mountain climbers- 60 seconds
Knee raise: 3 sets of 10
Quad stretch- 30 seconds per leg
(increase set by 1 and increase weight by 5
Calf stretch- 30 seconds per leg lbs at 2 weeks)
Hip flexor stretch- 30 seconds per leg
Groin stretch- 30 seconds per leg
IT Band stretch- 30 seconds per side
Front shoulder stretch- 30 seconds per arm
Back shoulder stretch- 30 seconds per arm
Triceps stretch- 30 seconds per arm
Runner’s stretch- 30 seconds per leg
Forward hang stretch- 30 seconds
Warm up:
10- minutes on stair climber:
Front- 2 min
Facing left side- 2 min
Facing right side- 2 min
Front while back kick- 2 min
Skip a step- 2 min
(increase after 2 weeks to 15 minutes)
Cardio:
Elliptical Trainer: 30 minutes
(increase time by 10 minutes after 2 weeks)
Light Stretching:
Quad stretch-30 seconds per leg
Hamstring stretch- 30 seconds per leg
Calf stretch- 30 seconds per leg
Abs:
Ab wheel rollout- 5 times
Back and Shoulders Machines:
Horizontal chest press- 3 sets of 10- 20lbs
Day Seated high row- 3 sets of 10- 20 lbs
Lat Pull-down- 3 sets of 10- 20 lbs
Seated shoulder press- 3 sets of 10- 20 lbs
Pec Flye- 3 sets of 10- 20 lbs
Stretching:
Neck rolls- 30 seconds
Cross-body arm stretch- 30 seconds per arm
Low-back hand clasp- 30 seconds
Shoulder rolls- 60 seconds
Standing wall stretch-30 seconds
Arm circles- 60 seconds
Thread the needle- 30 seconds per side
Sideline thoracic rotational stretch- 30
seconds per side
Warm up:
Row machine: 3 sets of 5 minutes
(increase by week 2- 2 sets of 10 minutes)
Cardio:
Elliptical Trainer: 30 minutes
(increase time by 10 minutes after 2 weeks)
Light Stretching:
Cross-body arm stretch- 30 seconds per arm
Low-back hand clasp- 30 seconds
Shoulder rolls- 60 seconds
Standing wall stretch-30 seconds
Free Weights:
Shoulder cycles- 8 lbs- 2 sets of 10
Pull up- 3 sets of 5 reps
Dumbbell pullover- 3 sets of 10- 8 lbs
Side lateral raise- 3 sets of 10- 8 lbs
Seated close-grip cable row- 3 sets of 10 ,20
lbs
Bent over dumbbell row- 8lbs- 3 sets of 10
Shoulder shrugs- 3 sets of 10- 8lbs
Alternating dumbbell front raise- 3 sets of
10- 8 lbs
(increase weight by 5 lbs at the end of two
weeks)
 LA Fitness:
Outdoor Activity Day Swim laps at LA if the weather is poor,
complete 1 hour of swimming, increase
your time each visit by 15 minutes.
Stretching:
Lower back stretch- 30 seconds
Hamstring stretch- 30 seconds per leg
Glute stretch- 30 seconds per leg
Inner thigh stretch- 30 seconds
Outer thigh stretch- 30 seconds per leg
Quad stretch- 30 seconds per leg
Calf stretch- 30 seconds per leg
Hip flexor stretch- 30 seconds per leg

Activities:
Pick one depending on
weather
Trail hiking: Fort Caroline Trails
(Start on blue trail and work your way up to
black by the time the month is over)

Big Talbot:
Walk big Talbot and spend the day on the
furthest beach (6 mile walk in total- bring
more stuff(weight) each time you return)

UNF trails:
Start off by walking and see how far you can
run by the end of the month

Paddle board:
Start on 20th off of Seminole road and
paddle past the break, Paddle along shore
as far as you can then make your way back.
Increase your distance each time by a
street.
Challenges: Body Composition:
Overall, I do not have any I have learned that BMI is not
availability on Thursday due accurate to track progress in
to school and working late, losing weight or gaining
therefore, my rest day has muscle mass. I have learned
been decided for me. Some that completing the bod pod
personal challenges I have or going to the gym where
faced are finding time you can measure fat% and
between school and work to lean body mass is a more
work out and get active. accurate way to track
Therefore, to solve that progress. Therefore, in my
problem I keep up with my daily life and my journey
planner and designate time through weight loss proceeds
to certain activities my whole I will not rely on BMI or a
week. Resulting in always scale. Just because
having set time aside for someone’s weight is heavy
working out. Also, I have set doesn’t mean they are fat, it
time for taking a break this is could all be muscle, and vice
a buffer room. Meaning, if I versa. I will also measure my
don’t work out when I am waist to hip ratio and see
supposed to I will have my how that progresses instead
break time to go do that. of becoming discouraged by
what I viewed as “lack of
results”.