Lillian Fitness

Phase 1 (Weeks 1–4) — a structured fat-loss phase focused on consistency, controlled cardio, better movement quality, sustainable training, and visible progress toward the 7kg goal.

Today's Focus

Today’s recommended session will appear here.

GoalLose 7kg over multiple phases while keeping training sustainable and muscle-preserving.
Schedule5 morning sessions per week with 2 easier recovery days.
Cardio ruleAll cardio stays Zone 2 — easy enough to hold a conversation.
ProgressionAdd a little weight, a little control, or a few reps week by week.

Training Guidelines

Training Week

Day 1 – Lower Body + Cardio
Strength (3 sets each)
  • Goblet Squats – 10–12 reps: controlled descent, chest tall, smooth drive up.
  • Romanian Deadlifts – 10–12 reps: soft knees, hinge through hips, feel hamstrings load.
  • Walking Lunges – 10 each leg: controlled stride, stable torso, drive through full foot.
  • Glute Bridges – 12–15 reps: pause at the top, squeeze glutes, avoid arching lower back.
Cardio
Stairmaster – 30 minutes at steady Zone 2 pace.
Session detail
Every 5 minutes: 12 bodyweight squats. Keep transitions quick and the overall effort easy.
Day 2 – Cardio + Core
Cardio
40 minutes steady incline walk, bike, or light jog. This should feel smooth and repeatable.
Core (3 rounds)
  • Plank – 30–45 seconds: ribs down, glutes lightly on, neck long.
  • Dead Bugs – 10 each side: stay braced and slow the reps down.
  • Knee Raises – 10–12 reps: controlled lift, no swinging.
  • Russian Twists – 20 total: rotate through the torso, not just the arms.
Day 3 – Upper Body + Cardio
Strength (3 sets each)
  • Lat Pulldown – 10–12 reps: lead with elbows, control the return.
  • Dumbbell Shoulder Press – 10–12 reps: stable core, smooth pressing path.
  • Seated Row – 10–12 reps: shoulders down, squeeze upper back.
  • Dumbbell Chest Press – 10–12 reps: slow lower, strong press up.
  • Bicep Curls – 12–15 reps: no swinging, keep elbows still.
  • Tricep Pushdowns – 12–15 reps: full extension, control the top.
Cardio
Incline walk – 25–30 minutes steady. This should feel like a clean finish, not a grind.
Day 4 – Cardio Focus
Cardio
35 minutes steady on stairmaster or bike. Keep breathing calm and pace repeatable.
Session detail
Every 6–8 minutes: 12 walking lunges. Keep the added movement controlled and technical.
Reminder
This is still an aerobic day. The objective is calorie output and consistency, not exhaustion.
Day 5 – Full Body + Cardio
Strength (3 sets each)
  • Leg Press – 12 reps: smooth depth, controlled lockout.
  • Dumbbell RDL – 12 reps: maintain hinge and hamstring tension.
  • Lat Pulldown – 12 reps: controlled pulling pattern and full range.
  • Dumbbell Chest Press – 10–12 reps: stable shoulder position throughout.
  • Step-Ups – 10 each leg: drive through front leg, control the lowering phase.
Cardio
20–25 minutes steady. Finish feeling worked, not wrecked.

Weight Progress

Track scale weight with context. The trend matters more than any single day.

Progress to 7kg goal
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Weight trend
Add a few weigh-ins to see the trend clearly.
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Daily Habit Tracker

This section is more detailed so she can see what is driving results beyond the scale.

Daily habits hit rate
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Calorie & Nutrition Tracking

A more detailed nutrition section so she can see the relationship between intake and results without overcomplicating it.

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Progress Photos & Weekly Check-In

Use this area for visual progress and a weekly summary instead of relying only on the scale.

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Lillian Notes

For energy, soreness, motivation, stress, recovery, or anything that helps interpret the week better.

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Coach Feedback

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