Week 1
0/7 done| Done | Date | Day | Main Workout | Stretching Focus | Abs Focus |
|---|---|---|---|---|---|
| 2026-02-18 | Wednesday | 3 rounds: Squats 12 Glute Bridges 15 Step-ups 10/leg Bird Dog 10/side | Plank: Front Plank 30s x2 Lower Back: Mountain to Vajra aasana 10/2s Glute Bridges 10/2s child pos 10 s | Chloe Ting | |
| 2026-02-19 | Thursday | 5 min warmup 1 min jog + 2 min walk x8 5 min cooldown | Plank: Front 30s + Side 20s/side Lower Back: Mountain to Vajra aasana 10/2s Glute Bridges 10/2s child pos 10 s | Chloe Ting | |
| 2026-02-20 | Friday | 3 rounds: Incline Pushups 12 Superman 20s Reverse Snow Angels 12 Glute Bridges 15 | Plank: Shoulder Tap Plank 20 reps Lower Back: Mountain to Vajra aasana 10/2s Glute Bridges 10/2s child pos 10 s | Chloe Ting | |
| 2026-02-21 | Saturday | 40 min brisk walk | Plank: Front Plank 40s Lower Back: Mountain to Vajra aasana 10/2s Glute Bridges 10/2s child pos 10 s | Chloe Ting | |
| 2026-02-22 | Sunday | 3 rounds: Reverse Lunges 10/leg Dead Bugs 10/side Glute Bridge March 10/side Calf Raises 15 | Plank: Side Plank 25s/side Lower Back: Mountain to Vajra aasana 10/2s Glute Bridges 10/2s child pos 10 s | Chloe Ting | |
| 2026-02-23 | Monday | 40 min Yoga: Cat-Cow Downward Dog Low Lunge Child’s Pose Supine Twist | Plank: Gentle Plank 30s Lower Back: Mountain to Vajra aasana 10/2s Glute Bridges 10/2s child pos 10 s | Optional | |
| 2026-02-24 | Tuesday | 45 min steady walk | Plank: Front Plank 45s Lower Back: Mountain to Vajra aasana 10/2s Glute Bridges 10/2s child pos 10 s | Optional |
2026-02-18Wednesday
Main Workout
3 rounds:
Squats 12
Glute Bridges 15
Step-ups 10/leg
Bird Dog 10/side
Stretching Focus
Plank: Front Plank 30s x2
Lower Back:
Mountain to Vajra aasana 10/2s
Glute Bridges 10/2s
child pos 10 s
Abs Focus
Chloe Ting
2026-02-19Thursday
Main Workout
5 min warmup
1 min jog + 2 min walk x8
5 min cooldown
Stretching Focus
Plank: Front 30s + Side 20s/side
Lower Back:
Mountain to Vajra aasana 10/2s
Glute Bridges 10/2s
child pos 10 s
Abs Focus
Chloe Ting
2026-02-20Friday
Main Workout
3 rounds:
Incline Pushups 12
Superman 20s
Reverse Snow Angels 12
Glute Bridges 15
Stretching Focus
Plank: Shoulder Tap Plank 20 reps
Lower Back:
Mountain to Vajra aasana 10/2s
Glute Bridges 10/2s
child pos 10 s
Abs Focus
Chloe Ting
2026-02-21Saturday
Main Workout
40 min brisk walk
Stretching Focus
Plank: Front Plank 40s
Lower Back:
Mountain to Vajra aasana 10/2s
Glute Bridges 10/2s
child pos 10 s
Abs Focus
Chloe Ting
2026-02-22Sunday
Main Workout
3 rounds:
Reverse Lunges 10/leg
Dead Bugs 10/side
Glute Bridge March 10/side
Calf Raises 15
Stretching Focus
Plank: Side Plank 25s/side
Lower Back:
Mountain to Vajra aasana 10/2s
Glute Bridges 10/2s
child pos 10 s
Abs Focus
Chloe Ting
2026-02-23Monday
Main Workout
40 min Yoga:
Cat-Cow
Downward Dog
Low Lunge
Child’s Pose
Supine Twist
Stretching Focus
Plank: Gentle Plank 30s
Lower Back:
Mountain to Vajra aasana 10/2s
Glute Bridges 10/2s
child pos 10 s
Abs Focus
Optional
2026-02-24Tuesday
Main Workout
45 min steady walk
Stretching Focus
Plank: Front Plank 45s
Lower Back:
Mountain to Vajra aasana 10/2s
Glute Bridges 10/2s
child pos 10 s
Abs Focus
Optional
End of Week 1 Check-in
Add your weight and body measurements for progress tracking.