DAY 41
Lower Body Conditioning and Core 6
😴 Tired
🏃 Morning Circuit · 31 min
🏃 Midday Core · 10 min
🚴 45 just ride · 45 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
86 min
Total Time
🚴
45 min
Cardio Time
🍽️
1,749 kcal
Consumed
🔥
655 kcal
Burned
⚡
1,094
Food − Burn
⚖️
191.2 lbs
Weight
🔄 Morning Circuit
CIRCUIT
⏱ 31 MIN 5 rounds 90s rest 🔥 246 cal
| Exercise | Sets / Reps |
|---|---|
| Goblet Squat |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs 5. 15 reps @ 45lbs |
| Step Up |
1. 24 reps 2. 24 reps 3. 24 reps 4. 24 reps 5. 24 reps |
| Dumbbell Romanian Deadlift |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs 5. 15 reps @ 45lbs |
| Body Weight Lunge |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps |
| Jump Squat |
1. 10 reps 2. 10 reps 3. 10 reps 4. 10 reps 5. 10 reps |
| Burpee |
1. 7 reps 2. 7 reps 3. 7 reps 4. 7 reps 5. 7 reps |
🔄 Midday Core
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 58 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Leg Raise |
1. 15 reps 2. 15 reps 3. 15 reps |
| Core Twist |
1. 30 reps @ 45lbs 2. 30 reps @ 45lbs 3. 30 reps @ 45lbs |
| Hollow Hold |
1. 30s 2. 40s 3. 40s |
🚴 45 just ride
⏱ 45 MIN 🔥 351 cal
212 kJ
Output (kJ)
79 W
Avg Watts
72 rpm
Avg Cadence
38 %
Avg Resistance
351 kcal
Calories Burned
100 bpm
Avg Heart Rate
Other
Class Type
🥗 Meals
🍳 Breakfast265 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 1.5 × 2 eggs | 215 kcal | 19.5g |
| Egg Whites | 3-4 whites | 50 kcal | 11g |
🥗 Lunch477 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whey Protein (1 scoop) | 2 × 1 scoop | 240 kcal | 50g |
| PBFit Powdered Peanut Butter | 2 × 2 tbsp (12g) | 100 kcal | 12g |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
🍽️ Dinner564 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
🍎 Snacks443 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Popcorn (air-popped) | 3 cups | 140 kcal | 4.5g |
| Cottage Cheese, lowfat | 1/2 cup | 180 kcal | 24g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
| Sugar Free Pancake Syrup | 0.5 × 2 tbsp (30mL) | 5 kcal | 0g |
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
Total: 1,749 kcal · 226g protein
🛌 Recovery & Readiness
6
Readiness ScoreGood — Train Normally
💪 Soreness
5/10
⚡ Energy
5/10
🧠 Stress
5/10
BMI
25.2 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
LegsCore
🍎 Macro Breakdown
Protein226g51%
Carbs127g28%
Fat42g21%