SESSION #1 :

five-minute jog to warm up

muscle activations for my legs and glutes through warming them up with resistance bands of three
exercises with 4 sets of 10 - 15 reps:

- fire hydrants 4 x 10
- butterfly stretches 4 x 15
- and back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 7kg (25 reps x 4 sets)

- Hip abductions 8kg (15 x 4 )
- Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
- Weighted hip thrusts 10kg (15 x 4) with resistance bands

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:

- Upright row 5kg (3 x 10)

- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)

Reflection:
- Session was hard and challenging
- I felt sore after
- Definitely feel like i challenged myself
- Next time i would want to doa different warm up for example a cardio warmup video rather than
jogging

SESSION #2 :

five-minute jog to warm up

muscle activations for my legs and glutes through warming them up with resistance bands of three exercises
with 4 sets of 10 - 15 reps:

- fire hydrants 4 x 10
- butterfly stretches 4 x 15
- and back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 7kg (25 reps x 4 sets)

- Hip abductions 8kg (15 x 4 )
- Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
 - Weighted hip thrusts 10kg (15 x 4) with resistance bands

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:

- Upright row 5kg (3 x 10)

- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)

Reflection:
- Session was hard nad challenging
- I felt sore after
- Definitely feel like i challenged myself
- I added more reps to some of the exercises rather than weights because i felt that i needed to stick to
this weight until im sure i can handle it in order to not injure my joints

SESSION #3 :

five-minute jog to warm up

muscle activations for my legs and glutes through warming them up with resistance bands of three exercises
with 4 sets of 10 - 15 reps:

- fire hydrants 4 x 15
- butterfly stretches 4 x 15
- and back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 8kg (20 reps x 4 sets)

- Hip abductions 8kg (15 x 4 )
- Hip abductions not sitting 10 kg (15 x 4)
- Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
- Weighted hip thrusts 15kg (10 x 4) resistance band

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:

- Upright row 5kg (3 x 10)

- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)
- Chest press 10kg (15 x 4)

Reflection:

Today was my first change say where I added to my weights or reps to achieve my physical goals and ensure
progression, however when it came to adding weight to my weighted hip thrusts i found it more difficult to
continue a full 15 reps therefore I simply lowered the reps from 15 to 10 with the same amount of sets and
more weight.
SESSION #4 :

five-minute jog to warm up

simple five-minute full-body stretch.

muscle activations for my legs and glutes through warming them up with resistance bands of three
exercises with 4 sets of 10 - 15 reps:

- fire hydrants 4 x 15
- butterfly stretches 4 x 15
- and back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 8kg (20 reps x 4 sets)

- Hip abductions 8kg (15 x 4 )
- Hip abductions not sitting 10 kg (15 x 4)
- Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
- Weighted hip thrusts 15kg (15 x 4) no resistance band

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:

- Upright row 5kg (3 x 10)

- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)
- Chest press 10kg (15 x 4)

SESSION #5 :

five-minute jog to warm up

simple five-minute full-body stretch.

muscle activations for my legs and glutes through warming them up with resistance bands of three
exercises with 4 sets of 10 - 15 reps:

- fire hydrants 4 x 15
- butterfly stretches 4 x 15
- and back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 8kg (20 reps x 4 sets)

- Hip abductions 8kg (20 x 4 )
- Hip abductions not sitting 10 kg (15 x 4)
- Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
 - Weighted hip thrusts 15kg (15 x 4) no resistance band

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:

- Upright row 5kg (3 x 10)

- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)
- Chest press 10kg (15 x 4)

Reflection:

SESSION #6 :

five-minute jog to warm up

simple five-minute full-body stretch.

muscle activations for my legs and glutes through warming them up with resistance bands of three
exercises with 4 sets of 10 - 15 reps:

- fire hydrants 4 x 15
- butterfly stretches 4 x 15
- and back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 8kg (20 reps x 4 sets)

- Hip abductions 8kg (15 x 4 )
- Hip abductions not sitting 10 kg (15 x 4)
- Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
- Weighted hip thrusts 15kg (15 x 4) no resistance band

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:

- Upright row 5kg (3 x 10)

- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)
- Chest press 10kg (15 x 4)

SESSION #7 :

five-minute jog to warm up

simple five-minute full-body stretch.

muscle activations for my legs and glutes through warming them up with resistance bands of three
exercises with 4 sets of 10 - 15 reps:
 - fire hydrants 4 x 15
- butterfly stretches 4 x 15
- back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 8kg (25 reps x 4 sets)

- Hip abductions 8kg (15 x 4 )
- Hip abductions not sitting 10 kg (15 x 4)
- Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
- Weighted hip thrusts 15kg (15 x 4) with resistance band

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:

- Upright row 5kg (3 x 10)

- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)
- Chest press 10kg (15 x 4)

SESSION #8 :

five-minute jog to warm up

simple five-minute full-body stretch.

muscle activations for my legs and glutes through warming them up with resistance bands of three
exercises with 4 sets of 10 - 15 reps:

- fire hydrants 4 x 15
- butterfly stretches 4 x 15
- back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 8kg (25 reps x 4 sets)

- Hip abductions 8kg (15 x 4 )
- Hip abductions not sitting 10 kg (15 x 4)
- Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
- Weighted hip thrusts 15kg (15 x 4) with resistance band

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:

- Upright row 5kg (3 x 10)

- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)
- Chest press 10kg (15 x 4)

SESSION #9 :

five-minute chloe ting warm up video:

https://www.youtube.com/watch?v=cHp3JjnhUTc&t=198s

muscle activations for my legs and glutes through warming them up with resistance bands of three
exercises with 4 sets of 10 - 15 reps:

- fire hydrants 4 x 15
- butterfly stretches 4 x 15
- and back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 8kg (25 reps x 4 sets)

- Hip abductions 8kg (15 x 4 )
- Hip abductions not sitting 10 kg (15 x 4)
- Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
- Weighted hip thrusts 15kg (15 x 4) with resistance band

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:

- Upright row 5kg (3 x 10)

- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)
- Chest press 10kg (15 x 4)

SESSION #10 :

five-minute chloe ting warm up video:

https://www.youtube.com/watch?v=cHp3JjnhUTc&t=198s

simple five-minute full-body stretch.

muscle activations for my legs and glutes through warming them up with resistance bands of three
exercises with 4 sets of 10 - 15 reps:

- fire hydrants 4 x 15
- butterfly stretches 4 x 15
- and back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 8kg (25 reps x 4 sets)

- Hip abductions 8kg (15 x 4 )
- Hip abductions not sitting 10 kg (15 x 4)
- Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
- Weighted hip thrusts 15kg (15 x 4) no resistance band

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:
 - Upright row 5kg (3 x 10)
- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)
- Chest press 10kg (15 x 4)

SESSION #11 :

five-minute jog to warm up

simple five-minute full-body stretch.

muscle activations for my legs and glutes through warming them up with resistance bands of three
exercises with 4 sets of 10 - 15 reps:

- fire hydrants 4 x 15
- butterfly stretches 4 x 15
- and back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 10kg (25 reps x 4 sets)

- Hip abductions 8kg (15 x 4 )
- Hip abductions not sitting 10 kg (15 x 4)
- Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
- Weighted hip thrusts 15kg (15 x 4) no resistance band

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:

- Upright row 5kg (3 x 10)

- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)
- Chest press 10kg (15 x 4)

SESSION #12 :

five-minute jog to warm up

simple five-minute full-body stretch.

muscle activations for my legs and glutes through warming them up with resistance bands of three
exercises with 4 sets of 10 - 15 reps:

- fire hydrants 4 x 15
- butterfly stretches 4 x 15
- and back kicks 4 x 10

weight training including five sets for leg muscles all varying in weights with 15-25 reps and four sets of each:

- Leg press 10kg (25 reps x 4 sets)

- Hip abductions 8kg (15 x 4 )
- Hip abductions not sitting 10 kg (15 x 4)
 - Weighted Lunges 15kg (15 x 4)
- Dumbbell step ups with leg raise 10kg (15 x 4)
- Weighted hip thrusts 15kg (15 x 4) no resistance band

upper bodyweight training with 10 reps of 3 different exercises ( 10 reps for each exercise 30 reps in total)
with no breaks in between in 3 sets and a one-minute rest between each set:

- Upright row 5kg (3 x 10)

- Dumbbell press 5kg (3 x 10)
- Lateral raise 5kg (3 x 10)
- Chest press 10kg (15 x 4)