DAY 6
Lower Body Conditioning + Core
🏋️ Conditioning Circuit · 27 min
🏋️ Midday Core · 10 min
🚴 Just Ride Zone 2 · 30 min
🐕 Tucker · 24 min · 1.1 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
91 min
Total Time
🏋️
4,800 lbs
Lbs Lifted
🚴
54 min
Cardio Time
🔥
749 kcal
Burned
⚖️
199 lbs
Weight
😴
6.65 hrs
Sleep
👣
12,801
Steps
🏋️ Conditioning Circuit
OTHER
⏱ 27 MIN 🔥 220 cal
| Exercise | Sets |
|---|---|
| Goblet Squat Quads, Glutes Dumbbell |
1. 15 reps @ 40lbs 2. 15 reps @ 40lbs 3. 15 reps @ 40lbs 4. 15 reps @ 40lbs |
| Step Up Quads, Glutes Bodyweight |
1. 12 reps 2. 12 reps 3. 12 reps 4. 12 reps |
| Romanian Deadlift Hamstrings, Glutes Dumbbell |
1. 15 reps @ 40lbs 2. 15 reps @ 40lbs 3. 15 reps @ 40lbs 4. 15 reps @ 40lbs |
| Body Weight Lunge Quads, Glutes Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps |
| Jump Squat Quads, Glutes Bodyweight |
1. 10 reps 2. 10 reps 3. 10 reps 4. 10 reps |
| Burpee Full Body Bodyweight |
1. 6 reps 2. 5 reps 3. 5 reps 4. 5 reps |
90 second rests between circuits.
🏋️ Midday Core
OTHER
⏱ 10 MIN 🔥 58 cal
| Exercise | Sets |
|---|---|
| Hanging Leg Raise Abs, Hip Flexors Bodyweight |
1. 12 reps 2. 12 reps 3. 12 reps |
| Core Twist Obliques, Core Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Plank Core Bodyweight |
1. 45s 2. 45s 3. 35s |
🚴 Just Ride Zone 2
⏱ 30 MIN 🔥 363 cal
164 kJ
Output (kJ)
91 W
Avg Watts
79 rpm
Avg Cadence
37 %
Avg Resistance
363 kcal
Calories Burned
129 bpm
Avg Heart Rate
LISS / Zone 2
Class Type
Just Ride
Instructor
Still getting back into shape with the Peloton. Not easy!
🐕 Tucker
⏱ 24 MIN 🔥 108 cal
1.1 mi
Distance
108 kcal
Calories Burned
Shorter route
Park / Route
Brutally hot again so a shorter walk
🛌 Recovery & Readiness
6
Readiness ScoreGood — Train Normally
💪 Soreness
8/10
⚡ Energy
4/10
🧠 Stress
1/10
BMI
26.3 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
LegsCore