Home Program - Progress Tracker
Log your sets, reps, weight, and notes for each exercise. Reflect on your wins and what you're proud of this week.
| Exercise | Sets | Reps | Weight | Notes | Actions |
|---|---|---|---|---|---|
| Light Cardio (Jogging/Jumping Jacks) | |||||
| Dynamic Stretches (Arm Circles, Leg Swings) | |||||
| Bodyweight Squats | |||||
| Push-ups (on knees if needed) | |||||
| Inverted Rows (using a sturdy table or low bar) | |||||
| Glute Bridges | |||||
| Plank | |||||
| Burpees (modified if needed) | |||||
| Lunges (alternating legs) | |||||
| Pike Push-ups (or Decline Push-ups) | |||||
| Superman Holds | |||||
| Single Leg Deadlifts (bodyweight or with light household object) | |||||
| Crunches | |||||
| Jumping Jacks | |||||
| Circuit: Perform each exercise back-to-back with minimal rest. Rest 90s after completing all exercises. Repeat circuit 3-4 times. | |||||
| Push-ups | |||||
| Walking Lunges | |||||
| Mountain Climbers |
Mindset Wins This Week
What I’m Proud Of This Week