DAY 20
W3D6 – Conditioning + Core
🏃 Conditioning Circuit · 26 min
🏋️ Core / Oblique · 15 min
🚴 Optional Zone 2 · 30 min
⏱
71 min
Total Time
🏋️
3,600 lbs
Lbs Lifted?
🚴
30 min
Cardio Time
🍽️
380 kcal
Consumed
🔥
525 kcal
Burned
⚡
-145
Food − Burn
⚖️
185.5 lbs
Weight
🔄 Conditioning Circuit
CIRCUIT
⏱ 26 MIN 5 rounds 60s rest 🔥 190 cal
| Exercise | Sets / Reps |
|---|---|
| Goblet Squat Dumbbell |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs 5. 15 reps @ 45lbs |
| Step Up Bodyweight |
1. 24 reps 2. 24 reps 3. 24 reps 4. 24 reps 5. 24 reps |
| Dumbbell Romanian Deadlift Dumbbell |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs 5. 15 reps @ 45lbs |
| Walking Lunge (bodyweight) Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps |
| Burpee Bodyweight |
1. 8 reps 2. 8 reps 3. 8 reps 4. 8 reps 5. 8 reps |
🏋️ Core / Oblique
STRENGTH
⏱ 15 MIN 🔥 74 cal
| Exercise | Sets |
|---|---|
| Hanging Leg Raises Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
| Russian Twists Bodyweight |
1. 20 reps @ 45lbs 2. 30 reps @ 45lbs 3. 30 reps @ 45lbs |
| Side Plank Bodyweight |
1. 45s 2. 45s 3. 45s |
🚴 Optional Zone 2
⏱ 30 MIN 🔥 261 cal
183 kJ
Output (kJ)
101 W
Avg Watts
75 rpm
Avg Cadence
41 %
Avg Resistance
261 kcal
Calories Burned
LISS / Zone 2
Class Type
🥗 Meals
🥗 Lunch380 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
| Cliff Bar Peanut Butter | 1 bar | 260 kcal | 11g |
Total: 380 kcal · 12g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
2/10
BMI
24.5 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Core
🍎 Macro Breakdown
Protein12g12%
Carbs59g60%
Fat12g28%