Your Personal Fitness Journey

Designed for you. Built to last.

Edgar Orantes

Age

48

Height

1.52 m

Weight

99.3 kg

Goal

Weight Loss

Plan Overview

Workout Frequency

3-4 times per week

45-60 minutes per session per session

Primary Goal

Sustainable weight loss through consistent, low-impact exercise

Exercise Location

Home

Minimal equipment required

Special Considerations

All exercises are Knee problems-friendly

Focus on low-impact movements

Weekly Progress

Workouts Completed This Week

0 / 3

Great work! Keep up the consistency.

Your Workout Plan

Day 1: Full Body Strength & Light Cardio

Knee-Friendly
⏱️ 45-60 min📊 Beginner

Exercises

  • 1Bodyweight Squats (3x10-12)
  • 2Wall Push-ups (3x10-15)
  • 3Glute Bridges (3x12-15)
  • 4Stationary Cycling (20-30 min)

Day 2: Core & Upper Body

Knee-Friendly
⏱️ 45-60 min📊 Beginner

Day 3: Lower Body & Cardio

Knee-Friendly
⏱️ 45-60 min📊 Beginner

Important Guidelines

  • •Consult with a healthcare professional before starting this program, especially given your knee concerns.
  • •Listen to your body. If you feel sharp pain, stop immediately and rest.
  • •Focus on proper form over speed or intensity. Quality movement prevents injury.
  • •Stay hydrated before, during, and after workouts.
  • •Combine this fitness plan with a balanced, calorie-controlled diet for optimal weight loss results.
  • •Progress gradually. As you get stronger, increase duration, intensity, or reps but never at the expense of form.

Ready to Start?

This plan is designed for your success. Consistency, discipline, and purpose will carry you forward. You have everything you need.