DAY 6
W1D6 – Conditioning + Core
😊 Good
🏃 Conditioning Circuit · 22 min
🏋️ Core / Oblique · 13 min
🚴 Optional Zone 2 · 30 min
⏱
65 min
Total Time
🏋️
4,050 lbs
Lbs Lifted?
🚴
30 min
Cardio Time
🍽️
2,548 kcal
Consumed
🔥
489 kcal
Burned
⚡
2,059
Food − Burn
⚖️
181.6 lbs
Weight
🔄 Conditioning Circuit
CIRCUIT
⏱ 22 MIN 4 rounds 60s rest 🔥 154 cal
| Exercise | Sets / Reps |
|---|---|
| Goblet Squat |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs |
| Step Up |
1. 24 reps 2. 24 reps 3. 24 reps 4. 24 reps |
| Romanian Deadlift |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs |
| Body Weight Lunge |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps |
| Burpee |
1. 8 reps 2. 8 reps 3. 8 reps 4. 8 reps |
🏋️ Core / Oblique
STRENGTH
⏱ 13 MIN 🔥 71 cal
| Exercise | Sets |
|---|---|
| Hanging Leg Raise Bodyweight |
1. 12 reps 2. 12 reps 3. 12 reps |
| Russian Twist Dumbbell |
1. 30 reps @ 45lbs 2. 30 reps @ 45lbs 3. 30 reps @ 45lbs |
| Side Plank Bodyweight | — |
🚴 Optional Zone 2
⏱ 30 MIN 🔥 264 cal
185 kJ
Output (kJ)
103 W
Avg Watts
76 rpm
Avg Cadence
40 %
Avg Resistance
264 kcal
Calories Burned
LISS / Zone 2
Class Type
🥗 Meals
🍳 Breakfast560 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Egg Whites | 3/4 cup | 90 kcal | 20g |
| Dry Oats | 1/2 cup | 150 kcal | 5g |
| Banana | 1 medium | 105 kcal | 1g |
🥗 Lunch614 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chopped Carrots and Diced Celery | 1 Cup | 33 kcal | 0.9g |
| White Rice (cooked) | 0.75 × 1 cup | 182 kcal | 3g |
| Chicken Breast, grilled (1 oz) | 7 × 1 oz | 329 kcal | 63g |
| Misc Calorie | 0.7 × 1 Serving | 70 kcal | 0g |
🍽️ Dinner689 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast, grilled (1 oz) | 7 × 1 oz | 329 kcal | 63g |
| Mixed Vegetables, steamed | 1 cup | 43 kcal | 3g |
| Mashed Potatoes | 0.5 × 1 Cup | 119 kcal | 2g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Goodles Cheddy Mac | 0.25× 1 Cup | 68 kcal | 3.8g |
🍎 Snacks685 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Braums Frozen Yogurt Cone (Small) | 1 cone | 290 kcal | 7g |
| Apple | 1 medium | 95 kcal | 0g |
| Misc Calorie | 3 × 1 Serving | 300 kcal | 0g |
Total: 2,548 kcal · 192.7g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
4/10
⚡ Energy
6/10
🧠 Stress
2/10
BMI
24 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Core
🍎 Macro Breakdown
Protein192g36%
Carbs244g45%
Fat46g19%