Check-in when you completed your workout for the day! Enjoy! PDF inside

What is your biggest challenge ? in the fitness area ?

YOUR BODY IS A MIRROR OF YOUR BODY

Did you train today ? Yes/ No If yes - what did you do ? If no - what got in the way ?

WARM-UP (5 MINUTES) Do each for 30–45 seconds: - March in place - Hip circles - Bodyweight good mornings - Shallow squats - Ankle circles Purpose: warm joints, wake up legs. MAIN WORKOUT (3 ROUNDS) Rest 45–60 seconds between exercises. 1) Squats 15 reps - Sit back - Chest tall - Control the descent Foundation movement. No rushing. 2) Reverse Lunges 10 reps per leg - Step back (easier on knees) - Front heel stays down Builds balance + glutes. 3) Glute Bridges 15 reps - Squeeze at the top - Pause 1 second Strengthens hips & protects knees. 4) Wall Sit 30–45 seconds - Back flat - Knees at 90° Mental toughness builder. 5) Standing Calf Raises 20 reps - Slow up - Slow down Strong calves = better stability. FINISHER (OPTIONAL BUT RECOMMENDED) Squat Hold Burn - Hold bottom of squat 30 seconds - Rest 30 seconds - Repeat 2 times You’ll feel this. Good.