Goal: 1,800–2,200 calories/day • High Protein • Morning weigh-in • Hydrate • Sleep 7–8 hours
| Day | Workout | Meals |
|---|---|---|
| Mon | 10 min Jump Rope Push-ups 4×12 Squats 4×15 Lunges 3×10 Plank 3×45 sec Walk 30 min | Breakfast: Eggs, yogurt, berries Lunch: Salmon, lentils, mushrooms Dinner: Steak & rice |
| Tue | 15 min Jump Rope 30 min Walk Mobility Bird Dogs Dead Bugs | Breakfast: Eggs Lunch: Pork loin & lentils Dinner: Salmon & potatoes |
| Wed | Jump Rope HIIT 15 min Pickleball/Cardio 30–60 min Core | Breakfast: Eggs & yogurt Lunch: Steak & mushrooms Dinner: Pork loin & rice |
| Thu | 10 min Jump Rope Push-ups Split Squats Rows Glute Bridges Planks | Breakfast: Eggs Lunch: Salmon & lentils Dinner: Steak & potatoes |
| Fri | 20 min Jump Rope Intervals Push-ups Squats Hanging Knee Raises | Breakfast: Eggs Lunch: Pork loin Dinner: Salmon |
| Sat | Walk/Bike 45–60 min Jump Rope 15 min Stretch | Breakfast: Eggs Lunch: Steak & lentils Dinner: Salmon & potatoes |
| Sun | Recovery Cat-Cow Bird Dogs Glute Bridges Hip Flexor Stretch | Stay on calorie target High protein Meal prep |
Week 2: Repeat Week 1, adding 2–3 reps to strength exercises and 2–5 minutes to jump rope sessions if recovery is good.