MyWellness

Mon

Monday

Walking Pad + Lower Body Burn

40 min▼

Warm-Up · 5 min

Walking Pad

2.5–3 mph · easy pace to wake up legs and get blood moving

Walking Pad

Cardio · 20 min

Power Walk

3–3.5 mph · steady pace · aim for light sweat · fat-burn zone

Walking Pad

Lower Body Circuit · 15 min

Resistance Band Squats

3 sets × 15 reps · band just above knees · push knees out · slow and controlled

Arena Strength Bands

Glute Bridges with Band

3 sets × 20 reps · band above knees · squeeze hard at top · hold 2 sec

Invisible Waist Bands

Sumo Squat Pulses

3 sets × 20 small pulses at bottom · feet wide · band above knees · intense burn

Invisible Waist Bands

Reverse Lunges

3 sets × 10 each leg · bodyweight · step back, knee almost touches floor

Monday sets the tone for the week. Don't skip it — even 20 minutes on the pad counts if you're tired.

Tue

Tuesday

Rowing + Upper Body Strength

40 min▼

Rowing Cardio · 20 min

Warm-Up Row

5 min easy pace · pull smoothly · feet in straps

Series 8 Band Rower

Row Intervals

1 min fast / 1 min slow · repeat 7 rounds · engages back, core, and arms simultaneously

Series 8 Band Rower

Cool-Down Row

3 min easy pace to finish

Series 8 Band Rower

Upper Body · 15 min

Bicep Curls

3 sets × 12 reps · slow up, slow down · feel the squeeze at top

Hyperbell Weights

Overhead Press

3 sets × 10 reps · press straight up · core tight · don't arch back

Hyperbell Weights

Pilates Bar Chest Pull

3 sets × 15 reps · hold bar shoulder width · pull apart and release · works chest and shoulders

Pilates Bar Kit

Tricep Overhead Extension

3 sets × 12 reps · arms firm behind head · extend up · fights arm jiggle

Hyperbell Weights

The rower works your entire body — back, core, arms, legs all at once. One of the best fat-burning tools you own.

Wed

Wednesday

Core · Abs · Pilates

35 min▼

Light Cardio Warm-Up · 10 min

Walking Pad Easy Walk

2.5–3 mph · warming up before floor work

Walking Pad

Pilates Core Circuit · 25 min

Pilates V-Sit Hold

3 sets × 20 sec · lean back slightly, legs lifted · core on fire

Pilates Bar Kit

Lying Leg Lifts with Bar

3 sets × 12 reps · lie on back, feet in bar straps, lift legs to 90° and lower slowly

Pilates Bar Kit

Bicycle Crunches

3 sets × 20 reps · slow and controlled · elbow to opposite knee

Pilates Hundred

1 set · legs lifted 45°, arms pumping · breathe in 5, out 5 · 10 full rounds

Pilates Bar Kit

Dead Bug

3 sets × 10 each side · opposite arm and leg extend · lower back stays flat

Plank Hold

3 sets × 20–30 sec · build to 60 sec over time

Ab work alone won't flatten your stomach — the fat loss from cardio and diet reveals the muscle you're building here. Both matter!

Thu

Thursday

Full Body Power Circuit

40 min▼

Warm-Up · 5 min

March in Place + Arm Circles

2 min marching, 1 min arm circles forward, 1 min back, 1 min hip circles

Full Body Circuit · 35 min

Squat + Overhead Press Combo

3 sets × 12 reps · squat down with band, press weights overhead as you stand

Hyperbell + Arena Bands

Resistance Band Row

3 sets × 15 reps · band under feet, hinge forward slightly, pull elbows back

Series 8 Band Rower

Glute Kickbacks with Band

3 sets × 15 each leg · band around ankles, kick straight back · feel it in your glute

Arena Strength Bands

Pilates Bar Chest Fly

3 sets × 12 reps · arms wide, bring bar to chest · opens chest, works upper body

Pilates Bar Kit

Side Lying Leg Raises with Band

3 sets × 15 each side · band above knees · lift top leg slow · outer thighs and hips

Invisible Waist Bands

Standing Oblique Crunches

3 sets × 15 each side · weight in one hand, crunch sideways · carves the waist

Hyperbell Weights

Thursday is your hardest day. Push here — your body is warmed up from Mon/Tue but not yet tired from Fri/Sat.

Fri

Friday

Glutes · Legs · Lower Body Tone

40 min▼

Cardio Warm-Up · 15 min

Incline Walk

3–3.5 mph · targets glutes and calves more than flat walking

Walking Pad

Glute & Leg Sculpt · 25 min

Sumo Squat Pulses

3 sets × 20 small pulses at bottom · band above knees · burn should be intense

Invisible Waist Bands

Single Leg Glute Bridge

3 sets × 12 each leg · one foot on floor, other leg extended

Arena Strength Bands

Narrow Stance Band Squats

3 sets × 15 reps · feet closer together · targets quads more · keep chest up

Arena Strength Bands

Fire Hydrants

3 sets × 15 each side · on all fours, band above knees · lift knee out to side

Arena Strength Bands

Donkey Kicks

3 sets × 15 each leg · band at ankles · kick straight back and up · squeeze glute at top

Invisible Waist Bands

Friday is your glute and leg focus day. Use lighter resistance until your form is perfect, then move up.

Sat

Saturday

Active Recovery / Light Movement

30–45 min▼

Active Recovery Day

Choose one: a 30–45 min outdoor walk · gentle stretching · light Pilates. Your muscles repair and grow on rest days — this is not a wasted day, it's part of the plan.

Optional Stretch · 15 min

Hip Flexor Stretch

Hold 30 sec each side · kneeling lunge position

Seated Hamstring Stretch

Hold 30 sec each leg · reach for toes · breathe into the stretch

Cat-Cow Stretch

10 slow rounds · arch and round the back · great for the spine

Child's Pose Hold

Hold 60 sec · knees wide · arms extended · full body release

Sun

Sunday

Rest or Walk Day

Optional▼

Full Rest or Sunday Walk

A 45-min Sunday walk is perfect active recovery and great for mental health. Or take a full rest day. Either is the right choice.

Daily Nutrition

Your daily target: ~1,400–1,500 calories · High protein (aim for 100–120g/day) · Complex carbs · Healthy fats. Protein preserves and builds muscle while you lose fat — it's the most important number to hit.

🌅

Breakfast

~350–400 cal

3 scrambled eggs or egg whites + 1 turkey sausage link

½ cup oatmeal with cinnamon and a few blueberries

Black coffee or green tea · 16 oz water

OR: Greek yogurt + fruit + 2 hard boiled eggs

☀️

Lunch

~400–450 cal

Grilled chicken breast (5–6 oz)

Large salad with spinach, cucumber, tomato, olive oil + lemon

½ cup brown rice or small sweet potato

16 oz water

🍎

Afternoon Snack

~150–200 cal

Apple + string cheese

OR: Hummus + veggies

OR: Greek yogurt (plain)

🌙

Dinner

~400–450 cal

Salmon, mahi-mahi, or flounder (6 oz) baked or pan-seared

Roasted broccoli or spinach sautéed in olive oil + garlic

Small portion pasta OR zucchini noodles

On chicken parmesan nights — that counts! Just watch the portion.

💧

Water Goal

Non-negotiable

Minimum 64 oz (8 cups) daily — more on workout days

Start with 16 oz first thing in the morning

Flavor with lemon, cucumber, or mint if plain is boring

Your Equipment

Complete home gym. Everything below is what you already own — no purchases needed. Each piece has a specific role in your plan.

Walking Pad

Cardio · fat burn · warm-ups · daily movement

Sunny Rower

Full body cardio · back · arms · core

Hyperbell Weights

Upper body · arms · shoulders · toning

Pilates Bar Kit

Core · abs · leg lifts · flexibility

Series 8 Band Rower

Seated rowing · back · arms · core

Arena Strength Bands

Glutes · legs · squats · resistance work

Invisible Waist Bands

Glutes · hip abduction · donkey kicks · bridges

Band resistance guide: Start with lighter resistance until your form is perfect. Move to heavier bands when exercises feel too easy. Too-heavy bands too soon = poor form = no results.

Track Progress

Workouts Logged

This Week

Log a Workout

Weekly Weigh-In

Health Metrics

Blood Pressure — Daily Log

RENPHO Body Composition — Weekly Log

Log your RENPHO scale readings once a week — same day, same time, before eating.

Log This Week's Reading

Date

Weight (lbs)

BMI

Body Fat %

Skeletal Muscle %

Fat-Free Mass (lbs)

Subcutaneous Fat %

Visceral Fat

Body Water %

Muscle Mass (lbs)

Bone Mass (lbs)

Protein %

BMR (kcal)

Metabolic Age

Success Tips

Fat loss is 80% nutrition. You can't out-exercise a bad diet. The workouts build muscle and boost metabolism — but the kitchen is where fat actually comes off.

Muscle burns fat while you rest. Every pound of muscle you build burns extra calories 24 hours a day. Toning and weight loss are the same goal, not competing ones.

Weigh in once a week, same day, same time. Morning, after bathroom, before eating. Weight fluctuates daily — weekly trends are what matter.

Take monthly photos. The scale sometimes doesn't move while your body is completely reshaping. Photos and how your clothes fit tell the real story.

Drink your water. Dehydration makes you feel hungry when you're actually thirsty. Start every morning with 16 oz before coffee.

Don't skip meals to lose faster. Skipping meals slows your metabolism and leads to overeating later. Eating consistently — especially protein — keeps your body burning.

Sleep is part of the plan. Poor sleep raises cortisol (the stress hormone that stores belly fat) and kills workout recovery. 7–8 hours protects everything you're working for.

Blood pressure matters. As you lose weight and exercise consistently, your BP should trend down. Log it daily — even small improvements are wins worth tracking.

Phase progression: Months 1–2 build the base. Months 3–4 increase intensity and add heavier bands. Months 5–6 push for the finish. Your goal is 140 lbs — that's a marathon, not a sprint. Consistent beats perfect every time.