Your Workout

Workbook

Welcome to your Workout Workbook. If you want to be stronger,

look and feel better, and have more energy, this workbook is for
you! Our program is equipment-free and can be performed at
home, in the gym, or on the road to keep you fit and healthy, 

no matter where life takes you!
table of contents
INTRODUCTION.................................................................................................3

SCHEDULE.........................................................................................................4

MOTIVATION HACKS..........................................................................................5

WEEK ONE: WARM-UP AND SAFETY.................................................................6

Week one: warm-up routine...........................................................................8

This week TO-DOs........................................................................................10

Warm-up routine...........................................................................................11

Warm-up exercises.......................................................................................12

Build your workout........................................................................................19

Sample workout plan....................................................................................20

Workout plan.................................................................................................21

Self-reflection diary......................................................................................22

WEEK TWO: ADD CARDIO EXERCISE...............................................................24

How to add cardio exercise to your routine..................................................25

Benefits of cardio exercise...........................................................................26

This week TO-DOs........................................................................................27

Cardio routine...............................................................................................28

Cardiovascular exercises..............................................................................29

Building your workout...................................................................................31

Sample workout plan....................................................................................32

Workout plan................................................................................................33

Self-reflection diary.....................................................................................34
WEEK THREE: RESISTANCE EXERCISES..........................................................35
Benefits of resistance exercise.....................................................................36
This week TO-DOs........................................................................................38
Resistance training routine...........................................................................39
Resistance exercises....................................................................................40
Taking it to the next level..............................................................................49
Building your workout...................................................................................52
Sample workout plan....................................................................................53
Workout plan................................................................................................54
Self-reflection diary......................................................................................55
WEEK FOUR: COOL-DOWN AND STRETCH.....................................................56
Vary your workouts.......................................................................................57
What’s a cool-down?....................................................................................58
Cool-down and stretch benefits...................................................................59
This week TO-DOs.......................................................................................60
Cool-down routine........................................................................................61
Cool-down stretches....................................................................................62
Building your workout...................................................................................69
Sample workout plan....................................................................................70
Workout plan.................................................................................................71

Self-reflection diary......................................................................................72
Introduction

This four-week program will teach you how to lose fat and gain
muscle simultaneously, so your muscles will become firm and
healthy. You'll learn to build your best body with
scientifically-proven techniques like:

Exercise safety and injury avoidance

Tips to help you plan your exercise schedule

Lifelong exercise habits

What exercises build muscle and burn fat

Helpful tips and tricks to make training more enjoyable

This workbook will help you build

healthy habits one step at a time.
When you jump into a strenuous,
high-intensity workout program,
you're more prone to injuries. And
you might feel overwhelmed and
give up.

Instead, our method helps 


you establish a safe exercise
foundation you can build on 

over the next four weeks.

Exercise will feel good, and you'll

develop sustainable habits you'll
want to continue for life.

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Schedule

The workbook covers four weeks, allowing you to learn various

types of exercise to improve your fitness:

week one
Safety and Warm-up



Week two
Cardio Exercise

week three
Resistance Exercise

Week four
Stretching and Cool-down

How it works
During weeks one through three, you'll complete specific tasks
to educate and motivate yourself to become better at exercise.
You'll learn:
Which exercises to choose each week 

and how to perform them correctly.

How to use the Workout Builder 


to plan a balanced, daily exercise routine.

Tips and hacks for more enjoyable 


and efficient exercise sessions.

To self-reflect and make improvements 


to your fitness level.
As a result, your body will change and your fitness level will
increase dramatically. You'll learn the skills you need to quickly
and mindfully find time to exercise in your busy schedule. After
one month, you'll be motivated to make your health a top priority.

4
Motivation hacks
You won't build perfect exercise habits in a day. To help 

you overcome some of the common hurdles of establishing

an exercise routine, try the following hacks:

Set the alarm

to remind you to workout before you
get busy doing something else.

Lay out your equipment: 


in the evening, set out your mat, 

a water bottle, clothing, or anything
else you'll need to create a visual
reminder to work out.

Buy a new outfit:

comfortable, flattering
exercise clothes will give
you extra motivation to
move.

5
Week One: Warm-up and Safety

This week, you'll learn how to build a workout from the 


Warm-up Routine activities.

Precautions
Always talk to your doctor before you start an exercise program,
especially if you've been living a sedentary lifestyle. Your doctor 

will evaluate your fitness level and help you choose safe movements.
And, there are exercises you should avoid if you have certain
conditions:
Varicose veins: Avoid squats, lunges, jumps, and static poses
held for an extended time. Instead, choose gentle exercises
such as swimming or movements that you can do sitting or
lying down. And it's helpful to wear compression socks.
Near-sightedness (myopia): If your prescription is −6.00
diopters or more, avoid lifting weights and straining. Don't
exercise with your head down to avoid extra pressure on your
eyes. 


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Arthritis, Arthrosis, Osteochondrosis, Slipped disc, 


or other joint issues: Avoid high-impact movements, static

exercises, and heavy-weights. Instead, opt for water aerobics 


or pilates, which help stretch your joints, build your supporting

muscles, improve your blood circulation, and deliver nutrients to

your joints. If you experience a flare-up, rest until you feel

better.

Low blood pressure: Avoid standing up too quickly during or

after a workout. Be especially mindful after floor exercises or

stretches.

High blood pressure: Avoid high-intensity workouts. Pilates,

yoga, and calisthenics are better options.

Recovery after colds & flu: Reduce workout intensity for at

least two weeks and then gradually return to your full routine.

Recent medical procedures: Consult your physician before

you return to your regimen. You should wait from few weeks to

several months before resuming activity if you undergo an

operation.

Pregnancy: Opt for particular pregnancy-specific workouts.

Pregnancy hormones and shifting weight can affect your

balance, energy levels, joint mobility, and many other fitness

aspects. To avoid complications or unwanted side effects like

abdominal separation, find a pregnancy program.

7
week one: warm-up routine
It's crucial to start slow and gradually build up to more
challenging movements. Your muscles, joints, heart, and lungs
need time to adapt to the increased physical demands.

This week you'll focus on the exercises found in the Warm-up

Routine. This exercise set will improve your strength and
mobility so you can prepare your body for more challenging
movements in the coming weeks.

If you've been sedentary or exercised irregularly, your muscles

might be weak and tight. This routine will address those issues
and help you prepare for advanced movements.
This week, you'll perform higher repetitions (reps) for each
exercise to increase your joint mobility and improve your
cardiovascular system. In later weeks, you'll do the same activities
but perform fewer repetitions. These exercises will serve as your
warm-up, and you'll add on more challenging exercises as the
program progresses.

Warming up before you exercise will help prevent injury and

mitigate muscle soreness. That way, you'll be motivated to
continue your routine!

Warm-up Routine Benefits

Relieves joint stiffness, especially if you suffer from arthritis

Improves circulation to deliver oxygen throughout your body

Improves your posture, balance, and coordination

Keeps your spine healthy, regardless of your age

Prepares your body for a workout

Keeps your joints, tendons, and ligaments supple.

Keeps your nervous system functioning optimally

Delays age-related conditions

Energizes your body and improves your mood

Now that you're excited to start, let's begin! Below is your plan 

for the week. We recommend you read this entire workbook first
to get an overview of the activities.

9
This Week To-Dos
1 Print out the Workout Plan and Self Reflection Diary 

and keep them in a convenient location for daily reference.

2 Look over the exercises in the Warm-up Routine 


and learn how to perform each movement safely.

3 Fill in your Workout Plan with warm-up exercises.

4 Perform your planned workouts five times per week.

5 At each day's end, fill out the prompt in your Self Reflection
Journal.
Warm-Up Routine
You can do your warm-up routine any time of day, but morning 

is optimal. Morning workouts alleviate muscle and joint stiffness,
fire up your metabolism, and give you an energy and endorphin
boost.

Find a distraction-free place to do your routine. You can use 


an exercise mat or soft flooring, such as a carpet, for your floor
exercises.

Do these exercises at a relaxed pace. Take your time, move

mindfully, and focus on how the activities make you feel. Also,
uplifting music can help boost your energy. So, make a fun and
fabulous playlist to help add that extra oomph to your workouts!

You'll use these exercises for your workout this week. Use the
Workout Plan to choose daily activities from each color-coded
category to create a balanced and exciting workout. Mix it up
occasionally and challenge yourself to try exercises that you feel
are more advanced!

COlor CODES

Starting from the next page, we’re using color codes for
different types of exercises. Note the colour next to the pictures,
and at the bottom of the page. Later, in your Workout Plan you’ll
mix and match movements marked by different colors.

9
11
Warm-Up Exercises

1. Walk

Start by walking for 2-3 minutes; you

can walk in a circle around the room or
march in place if space is limited. To
increase the intensity, try to run in place
for the last minute, lifting your knees as
high as you can.

2. Neck Stretches

Stand with your feet hip-width apart,

keep your back straight with hands
on hips. Relax your shoulders down
away from your ears. Tilt your head
to the right, then to the left to
stretch the sides of the neck. 

Repeat this ten times on each side.
Then move your chin down and up
ten times to stretch the front and
back of your neck.

12
3. Criss Cross Arms
Stand with your feet hip-width apart. Stretch your arms out to the
side, then move them to the front with one arm on top of the
other. Move your arms out and back to center with the opposite
arm on top. You've completed one rep. Do 10-15 full range of
motion reps.
1 2

4. Arm Circles
Stand with your back straight, feet
hip-width apart. Lift your arms to the
side and make small circles in the air.

Move slowly and deliberately; 


keep your elbows straight. 

Do 5-10 reps, switch directions, 

and do another 5-10 reps.

13
5. Elbow and Wrist Rolls

Stand straight with your feet hip-width apart, stretch your arms

out in front of you. Do 10-15 wrist rotations in both directions.

Then make circular movements with your elbows, 10-15 reps in

both directions.

1 2

6. Ankle Rolls

Balance on one leg, using a wall 


or chair for stability, if needed.


Lift your other leg a foot off the

ground, draw circles with your

toes doing ten circles in one

direction, and then switch

directions for another ten

repetitions. Switch legs and

repeat.

14
7. Side Body Stretch
Straighten your arms up above your head and interlace your
fingers. Slowly stretch your hands over to the right, feeling a
stretch along the left side of your body. Hold the position for a
few seconds, then bend to the left to stretch the right side of your
body. Relax your shoulders down – away from your ears. Repeat
10 times, alternating sides.

1 2

8. Forward Bends
Bend forward and reach your
fingers towards your toes,
knees slightly bent. Engage
your abdominal muscles and
slowly roll up to a standing
position stacking one vertebra
on top of the other. Do 5-10
repetitions.

15
9. Cat/Cow Pose
Come to all-fours with your
spine in a neutral position. 
 1
Let your belly drop towards 

the floor while you open your
chest, look up to the ceiling.
Then round your back, tuck 

your chin, and look towards 

your belly button. Slowly move
back and forth between these
two positions, 5-10 times. 2

10. Rotating Toe Touches

Move your feet slightly wider
than hip-distance apart and
bring your arms to the side.
Bend forward from your hips,
keeping your abdominal muscles
engaged and your knees
straight. Touch your right toes
with your left hand. Switch
sides, Do 5-10 reps on each
side.

16
11. Air Squats
Start with your feet 1 2
hip-distance apart. Lower
into a squat position, keep
your spine straight, look
forward, and keep your head
and neck in line with your
spine. Keep your weight in
your heels and return to a
standing position. Repeat
10-15 slow squats or as many
as you can with good form.
You can point your toes to
the side slightly to make the
position more comfortable.
Air squats are only done with
your own body weight, while
regular squats may use
additional weights.

12. Pushups
Get down onto all fours with knees bent and arms slightly wider
than your shoulders. Lower down until your chest is a few inches
above the ground, then push back up to all fours. Repeat 10-15
times or as many as you can with proper form.

1 2

17
13. Bridge with leg extension*
Lie on your back with your knees bent; heels a few inches away
from your glutes. Engage your abdominal muscles and extend
your right leg out to hover a few inches above the ground. Push
into your left heel, and lift your hips off of the floor. Lower
yourself down and repeat 10-15 reps on each side.

1 2

14. Abdominal Twists 1

Lie down on the floor. Bend your
knees and keep your feet planted
on the ground, hip-width apart.
Interlace your fingers behind 

your head. Engage your abdominal
muscles to lift your shoulder
blades off the floor. Rotate 
 2
your chest over to the right, then
back to the left, alternating sides.
Repeat 10-15 reps on each side.

*
If this exercise is too strenuous, keep both feet on the ground. Push into both
heels to raise your hips; hold for a moment at the top. Slowly lower your hips to the
floor. This will help you build your strength so you can progress to the full version.

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Building Your Workout
Now that you know the movements, you can create a workout plan
that fits your schedule and preferences! You'll plan five workouts
for the week. Look at your schedule and choose the best days
and times to do your routine.

Your routine shouldn't take more than 10-15 minutes to complete,

so you don't have to schedule a large block of time into your day.
Once you've chosen your five days, pencil in your workout plan.
See the Sample Workout Plan below for an example.

Each workout should consist of

Walk and neck stretches

Two Blue Exercises (Joint mobility)

Two Teal Exercises (Full Body Stretch)

Two Pink Exercises (Strengthening)

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Sample Workout Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walk and Walk and Walk and Walk and Walk and
Walk/
neck neck neck neck neck
Neck stretches stretches stretches stretches stretches

1. Criss 1. Arm 1. Ankle 1. Arm 1. Criss

cross arms
circles
rolls
circles
cross arms

Blue 2. Ankle 2. Wrists 2. Criss 2. Wrists 2. Ankle

Rolls
and elbows Cross Arms
and elbows rolls
Rest Day Rest Day

1. Side Body
1. Cat/Cow
1. Forward 1. Side Body 1. Forward
bends
Stretch
bends

2. Forward 2. Rotating
teal fold
Stretch
2. Rotating 2. Cat/Cow 2. Side body
Stretch Stretch

1. Squat
1. Pushups
1. Ab Twist
1. Bridge
1. Ab Twist

Pink 2. Ab Twist
2. Bridge 2. Pushups 2. Squat 2. Pushups

Pro-Tip

Try to plan your exercises, so you get a fair amount of variety in each workout. You don’t
want to neglect any area of your body by avoiding specific movements. If you miss a day,
don’t sweat it, just try to make up for it later in the week!

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Workout Plan
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walk/

Neck

1.

1.

1.

1.

1.

1.

1.

Blue
2.
2. 2. 2. 2. 2. 2.

1.

1.

1.

1.

1.

1.

1.

teal
2. 2. 2. 2. 2. 2. 2.

1.

1.

1.

1.

1.

1.

1.

Pink
2. 2. 2. 2. 2. 2. 2.

Pro-Tip

If you're a more advanced exerciser, and you want to add more variety to this
routine, you can make swaps of similar exercises to help you feel challenged
and motivated. Here are some ideas of some exercise swaps that work for
the same muscle groups:

Pushups: Try a broader or more narrow grip (diamond pushups) to target

different muscle groups.

Squats: Try a wider leg position with your toes pointing out (sumo squats).

Twists: Lift your upper and lower body off the ground and twist (bicycle
crunches).

Forward Folds: Fold over, walk your hands into a plank position, walk back
up to standing (inchworms).

Cat/Cow: From all fours, keep your abdominal muscles engaged, extend your
right leg backward and your left arm forward, slowly switch sides (bird dog).

Ankle Rolls: Write the letters of the alphabet with your feet instead of
drawing circles.
Self-Reflection Diary
Each day, write a few mindful sentences to help you reflect on
your time spent exercising. Journaling will help you see the value
in your progress, notice any patterns or hurdles, and increase
your motivation to build a healthy relationship with exercise.

It only takes a few minutes to make a diary entry, and we have

provided thoughtful prompts for you to answer. Keep your Self
Reflection Diary with the Workout Plan document so you don’t
forget to fill it out!

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Self-Reflection Diary
Day 1: How did you feel after exercising today?

Day 2: Was there anything you found challenging about exercising today? Is there
anything you can change to make it easier?

Day 3: Did you exercise to music or used other tricks to motivate yourself to move?

Day 4: Did you find other ways to be active or make better health choices this week?

Day 5: Did you notice any improvements to your mood after exercising this week?

It takes time and effort to improve your health. You may not be perfect at
completing your workout each day, and you might sometimes fail. Don’t be
hard on yourself. Allow yourself time to grow! You build new habits with
small, daily changes. Don’t get discouraged, and remember to keep trying;
your efforts will pay off.

23
Week two: Add Cardio Exercise
This week you'll learn about cardiovascular (cardio) exercise.
Cardio burns a few calories, strengthens your heart, improves
circulation, and boosts your mood.

You'll learn how to use the exercises from last week's Warm-up
Routine to help you prepare for a cardio workout. Then you'll add
new Cardio Exercises to kick things up a notch! You'll learn to use
proper form and tips to help you get the most out of your cardio
workouts!

What is Cardio Exercise?

Cardio exercises are low to high-intensity workouts that get your

heart and lungs pumping. Running, walking, jumping rope,
swimming, aerobics, and other full-body movements are all cardio
exercises. This workbook will help you start with walking or light
jogging to meet your cardiovascular goals.

You don't need any special

equipment or training to walk 

or jog – just a good pair of shoes
and a little space. No matter your
fitness level, you can start 

a walking routine without 

any barriers.

Walking is easy on your joints, 


and you already know how to 

do it properly. Jogging is a little
tougher on your joints and may
have some restrictions. Make sure
you speak to your doctor before
starting any fitness routine!

24
How To Add Cardio Exercise 

to your Routine

If you're new to exercise, or if you've been sedentary, it's essential

to start slow. Give your body time to adapt before you progress to
the more challenging movements in the coming weeks; it will
prevent injury and mitigate muscle soreness to give you the
motivation to continue your routine!

Warm-up by choosing four or five of the exercises found in the

Warm-up Routine to get your body moving and prepare your joints
for activity. After performing your warm-up, you'll then do 

20 minutes of cardio exercise.

There are more intense levels of cardio

to choose from if you're at a more
advanced fitness level. And, you'll work
up to those if you're a beginner; it will
help you progress to more challenging
movements safely. Listen to your body,
but don't be afraid to challenge
yourself as you build strength 

and stamina.

You'll have a chance to plan a unique

workout, reflect on what went right and
on what needs improvement, and gain
insights on how to make your workouts
more effective and enjoyable.

25
Benefits of Cardio Exercise
Helps you lose weight

Strengthens your heart and lungs

Boosts energy levels and mood

Reduces your risk of chronic diseases like obesity, diabetes,

and heart disease

Improves your sleep

Strengthens your immune system

While weight loss might be your goal, try not to focus on how
many calories your workouts burn as it depends on your weight,
age, muscle mass, and other factors. Cardio doesn't just burn lots
of calories, and the additional. Try to focus on how fantastic
cardio makes you feel instead of the calories you’re burning.

Pro-Tip

The exercises in this workbook are moderate, so you won't need to increase your
caloric intake. Try not to overeat, but do listen to your internal hunger cues. If you eat
mindfully, your body will let you know when you need to eat. Only eat when you're
hungry, and try to avoid overeating or eating when you're distracted.

26
This Week To-Dos
1 Print out this week's Workout Plan and Self Reflection
Diary, and place them in a convenient location for
reference each day.

2 Read over the exercises in the Cardio Routine and learn

how to perform each movement safely.

3 Use these exercises, and the activities from last week's

Warm-up Routine, to fill out your Workout Plan.

4 Do the workouts you planned for three days this week.

5 At the end of each workout, fill out the prompts in the 


Self Reflection Journal.

27
Cardio Routine
You can do your cardio routine anywhere, so it’s simple to
establish a routine that’s sustainable and easy to stick with. You
might prefer to exercise in the morning, during your lunch break,
or in the evening with your partner. Find what you like best and
make it work for you!

If you enjoy the outdoors, do your cardio routine in a park or on a

trail. If the weather is inclement, or you don’t have access to the
outdoors, try a gym, a mall, or cardio equipment.

Wear comfortable, weather-appropriate,

loose-fitting clothing, and high-quality
athletic shoes. You want supportive
shoes so a rolled ankle or blisters don’t 

slow you down.

Remember to focus on your breath.

Cardiovascular exercise increases your
heart rate, so you’ll need more oxygen.
Try not to hold your breath and inhale
and exhale deeply through your nose 

in time with your movements.

Read the cardiovascular exercise

descriptions to determine what 

level is right for you. Level one 

is the easiest and level four 

is the most challenging.

28
Cardiovascular Exercises
Level 1. Walking
Correct walking form includes
keeping the head up with your
ears above your shoulders. 

Keep your back reaching tall and
your shoulders down, away from
your ears. Step from heel to toe
and pump your arms to provide
balance and burn extra calories.
Try to walk at a pace at which it 

is difficult to carry on a
conversation because you're
breathing heavily. Try to keep
your pace up for as long as
possible, slowing down a bit 

if you need to.

Level 2. Walking Up Stairs or Uphill

If you need a bit of an extra
challenge, spend a portion 

(or all) of the workout walking
upstairs or uphill. This can be
performed on a Stairmaster or 

in a building stairwell (perfect
during a lunch-break!) outside,
or by adjusting the incline level
on a treadmill. This workout is
particularly effective if you take
two steps at a time. Keep good
form as described above and
slow down or take breaks when
you need to.

29
Level 3. Intervals
A great way to build stamina and
break up the monotony of a workout
is to use interval training. Interval
training is easy – you simply
alternate between speeds and
intensity levels for a certain amount
of time. For example, spend 2
minutes walking, then 1 minute
jogging and repeat for the length 

of your workout. This can easily be
done with a stop-watch, or you can
use your surroundings to help you
plan intervals. For example, walk 

a certain number of blocks and
challenge yourself to jog until you
reach certain objects, such as stop
signs or fire hydrants.

Level 4. Jogging
Once you feel ready to progress to
a jog, remember to start slow and
keep proper form. Lean forward
slightly into your next step and
avoid arching backward. Don’t
worry about lengthening out your
stride at first, focus more on
getting into a rhythm you can
maintain. Arms should be bent at
90 degree angles at your sides and
should pump slightly to help your
balance. Avoid tensing up your
shoulders, you might need to shake
them out occasionally to remind
you to relax. Focus on breathing
and try to get into a breathing
rhythm that matches the pace of
your jog.

30
Build Your Workout
Now that you know the movements, you can build workouts that
fit your schedule and preferences! You’ll plan three workouts for
this week, and you can continue with your Warm-Up Routine for
the other two days if you like.

Your complete workout, including your warm-up and cool-down,

should take you around 30 minutes, so plan accordingly! Once
you have chosen your three days, pencil your workout in your
schedule or diary.

Each workout should include

1. 15-minute warm-up: four to five exercises from the Warm-Up
Routine.

2. 20-minutes of cardiovascular exercises chosen from the

Cardiovascular Routine.

3. Cool-down for five minutes, then perform gentle stretches.

Sample Workout Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Neck,
Rotating Neck, wrists
Ankle Rolls, stretch, arm and elbows,
criss-cross circles, side forward bend,
Warm-up arms, forward body stretch, cat-cow, 

bends, a few bridge a few squats
pushups

10-minute 10-minute

Cardio
20-minute Warm-Up
walk
walk

Warm-Up
Rest Day
walk Rest Day
Routine Routine 10 minutes of 10 minute 

walk/jog Routine
Stair Climbing
interval

Cool-
Slow walk 
 Slow walk 
 Slow walk 

and stretch and stretch and stretch
down

Pro-Tip

Want to make your workouts more enjoyable? Try the following ideas!

Find upbeat music, podcasts, or audio books to listen to while you walk

Always have water nearby while you exercise. You can wear a hydration backpack or bring 

a water bottle on outdoor walks.

If you use a fitness watch or smart device, make sure it’s charged-up for your workout.

If you’re having joint pain, swap walking for a bike ride! Stationary bikes are just as effective.

32
Workout Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Warm-up

Cardio

Routine

Cool-

down

Pro-Tip

Do you want to know your walking speed? You can easily track your speed and distance with a
smartphone, fitness bracelet, or another device. Or you can calculate your speed using a
watch! Simply count how many steps you take in one minute and compare your speed to this
chart:

70 steps per minute = 1.5 km (1 mile) in 30 minutes / 3 km (1.8 miles) in one hour

105 steps per minute = 1.5 km (1 mile) in 20 minutes / 4.5 km (2.8 miles) in one hour

140 steps per minute = 1 km (0.6 mile) in 10 minutes / 6 km (3.7 miles) in one hour

A pace of 100 steps a minute is a “moderate” level and is an excellent fitness goal if you’ve
been sedentary or are overweight. If you push yourself to 130 steps, you’ll get even more
benefits! Don’t be discouraged if you can’t sustain this pace yet; once you start walking
regularly, your speed will increase.

33
Self-Reflection Diary
Each day, write a few mindful sentences to help you reflect on
your time spent exercising. Journaling will help you see the value
in your progress, notice any patterns or hurdles, and increase
your motivation to build a healthy relationship with exercise.

It only takes a few minutes to make a diary entry, as we have

provided thoughtful prompts for you to answer. Keep your 

Self Reflection Diary with the Workout Plan document so you
don’t forget to fill it out!

Day 1: Did you find ways to easily incorporate exercise this week? Did you set a timer?
Prepare your clothing? Ask a partner to join you and hold you accountable?

Day 2: What was your favorite thing about today’s routine? Did you listen to terrific
music or see any beautiful scenery?

Day 3: Have you noticed any improvement in your fitness level since beginning the
workbook last week? Have you noticed any changes in the way your body feels? 

Has your mood or energy level improved?

Congratulate yourself for living a healthy lifestyle for two weeks! 


Don’t be discouraged if you're not progressing as fast as you’d like. 

You build strength and stamina slowly. Stick with your program and you’ll
notice improvements with long-lasting results!

34
Week three: Resistance Exercises
This week you’ll add resistance exercise to your routine!
Resistance training builds muscle, increases bone strength,
improves your joints and connective tissue, and boosts your
metabolism to help you burn more calories, 24 hours a day.

You’ll continue with exercises from the Warm-up Routine 


to prepare your body for resistance exercise. Then you’ll 

alternate days between cardio exercises and your new
Resistance Exercise Routine for a full-body, 

comprehensive workout plan for the week!

What’s Resistance Training?

Resistance training is when you exercise against resistance like
weights, your body weight, bands, etc. In this workbook, we’ll
focus on bodyweight exercises to help you build strength and
meet your fitness goals.

Bodyweight exercises are convenient and you won’t need any

equipment. So, you can do these exercises anywhere. All you
need is your body and proper form. You won’t be using weights,
so your risk of injury is lower. But you’ll still be able to build
muscle so you look and feel better. If these exercises feel easy 

to you, you may need to progress to weights, machines, or bands
to build muscle. Make sure you speak to your doctor before
starting any fitness routine!

35
Benefits of Resistance Exercise
Helps you lose weight by increasing your metabolism

Increases muscle tone and strength to protect joints 


and prevent injuries

Helps prevent age-related muscle decline

Improves mobility, balance, and flexibility

Strengthens your bones

Improves mental health and confidence

36
Resistance training is the most effective way to improve your
body composition because it builds muscle and incinerates fat.
When you have more muscle, you’ll burn more calories, 24 hours 

a day. And more of those calories will come from fat. Pound for
pound, muscle tissue takes up less room than fat tissue. Muscles
are heavy and dense, fat is light and fluffy. As you gain muscle
and lose fat, the scale may not budge, but your clothes will
become looser, your body will get firmer.

Pro-Tip

Three things to remember when resistance training:

Don’t rush: Make sure you move slowly and mindfully. When you do your reps
quickly, you use momentum, which puts less demand on your muscles. If you move
more slowly, you’ll get stronger faster.

Focus on technique: If you do these exercises incorrectly, you could injure yourself.
Before you begin, make sure you know the proper form for each exercise. Use a
mirror to check your alignment, or ask a friend, family member, or fitness instructor
for help.

Breathe: Breathing might seem obvious, but it's easy to forget to breathe when
you're pushing yourself and are focused on technique. Breathe out on the exertion
and in on the resting phase of the movement. For example, breathe in as you lower
your body down into a pushup, and breathe out when you push up from the floor.

37
This Week To-Dos
1 Print out the Workout Plan and Self Reflection Diary 

and keep them in a convenient location for daily reference.

2 Read over the exercises in the Resistance Training Routine 


and learn how to perform each movement safely.

3 Use these exercises, and the activities from last week's 


Warm-up Routine, to fill out your Workout Plan.

4 Do the workouts you planned for three days this week.

38
Resistance Training Routine
This routine is perfect for home or at the gym. It allows you 

to workout wherever and whenever it’s most convenient. 

All you need are comfortable athletic clothes, a water bottle, 

and an exercise mat for hard surfaces.

You’ll notice we give you a range of repetitions from which 


to choose. If you aren’t sure how many reps to do, let your 

fatigue be your guide! You’re doing the correct number of 

reps if you can’t complete your last repetition. This is called
“working to failure” and it’s the only way to gain muscle. 

Think about it, if your body can already perform an exercise,
there’s no reason for it to change.

Your resistance routine should consist of two exercises from each

category so you’ll have a balanced, full-body workout that leaves
you feeling energized.

Read the descriptions of the following exercises to learn the

proper form. Perform each movement slowly and mindfully to
prevent injury.

COlor CODES
Starting from the next page, we’re using color codes for
different types of exercises. Note the colour next to the pictures,
and at the bottom of the page. Later, in your Workout Plan you’ll
mix and match movements marked by different colors.

39
Resistance Exercises
Push-ups
Start in a plank position or on your knees. Keep your core
engaged, spine straight, and slowly bend your elbows to lower
your body until your chest is about a fist’s distance from the floor.
Using your arms and core strength, push up into a plank position.
Repeat 10-15 reps or as many as you can do with proper form.

If push-ups with bent knees are too challenging, start against 


a bench or wall. This will help you build the muscles necessary 

for pushups on the ground.

40
Dips (reverse push-ups)
Place your hands behind you on a chair or bench. Keep your knees
bent or your legs straight. With your fingers facing forward, bend
your arms to lower your hips toward the ground. Once your elbows
reach 90-degrees, use your arm and shoulders to push your body
up until your arms are straight. Do 10-15 reps or as many as you can
do with proper form.
1 2

Inverted V Push-Ups
From a plank, take an inverted V position, also known as
downward-facing dog, by stepping your legs closer to your hands
and lifting your hips up into the air. Perform inverted push-ups by
bending your elbows to lower your upper body toward the ground.
Keep your hips lifted, then use your arms and core strength to
straighten your arms. Do 10-15 reps or as many as you can do 

with proper form.
1 2

41
Side Plank
From a plank position, shift your weight into your right hand and
right foot, twist your chest open to the left, and lift your left arm 

to the sky. Hold the position for one breath, then return to a plank
position, switch to the other side, and turn toward the right. To make
this exercise more challenging, stack your feet on top of one another
while you’re in the side plank position. To make it easier, drop your
bottom knee to the floor to help you stabilize. Alternate between
sides for 10-15 reps or as many as you can do with proper form.
1 2

Plank shoulder taps 1

From a plank position, keep
your core engaged, lift one
hand off the floor, and tap
your opposite shoulder. Use
slow and controlled
movements, and keep your
hips still. Return to a plank
position and repeat with the 2
opposite hand. You can drop
to your knees if you need to.
Alternate between sides for
10-15 reps or as many as you
can do with proper form.

42
Squats
Start with your feet hip-distance apart. Lower into a squat position,
keep your spine straight, look forward, and keep your head and neck
in line with your spine. Keep your weight in your heels and return to
a standing position. Repeat 15-20 slow squats or as many as you
can with good form. You can point your toes to the side slightly to
make the position more comfortable.
1 2

Hip Thrusts
Rest your upper back against 

a sturdy surface (such as a chair 

or bench) and plant your feet 1
hip-distance apart on the floor 

in front of you. Your legs should be
at a 90-degree angle and your hips
should reach toward the ceiling.
Keep your core engaged, slowly
lower your hips until they’re about 

a fist’s distance from the floor. 


2
Use your glutes to drive your hips
up toward the ceiling, keeping your
lower back in line with the rest of
your spine (avoid arching forward
or back). Do 15-20 repetitions or 

as many as you can with good form.

43
Bridge with Leg extension*
Lie on your back with your knees bent; heels a few inches away from
your glutes. Engage your abdominal muscles and extend your right leg
out to hover a few inches above the ground. Push into your left heel,
and lift your hips off of the floor. Lower yourself down and repeat 

10-15 reps on each side or as many as you can with good form.

1 3

Lunges
Start in a standing position, lunge forward,
bending your front knee to a 90-degree
angle. Keep your knee in line with your 

ankle so that you don’t push your knee
beyond your toes. Your back knee should 

be hovering above the ground, also at 

a 90-degree angle. While driving your 

front heel into the ground, push back up 

to a standing position, and repeat on the
second side. Repeat 10-15 repetitions on
each leg, or as many as you can with good
form.

*
If this exercise is too strenuous, keep both feet on the ground. Push into both heels to
raise your hips; hold for a moment at the top. Slowly lower your hips to the floor; This
will help you build your strength so you can progress to the full version.

44
Single-leg deadlifts
Start in a standing position. Keeping your back straight and chest
open, step your left leg one foot behind you. Your right (standing)
leg should be straight. As u step backward, hinge at the waist and
reach your fingers toward the ground. Tip your torso forward until
it is nearly parallel to the floor. Using the strength in your right
glutes, pull your leg back up to a standing position. Switch to the
second side and repeat 10-15 reps.
1

45
Sit-ups
Lie down on your back, bend both knees, and put your feet up on 

a raised surface. The height of the object you're using for support
should be such that your knees form a 90-degree angle. Keeping
your core engaged, lift, and lower your torso. Repeat 10-15 times.
1 2

Mountain Climbers
From a plank position, bring your left knee up toward your right
elbow, pull your belly button up toward your spine and keep your
core engaged to keep your weight from shifting to one side Return
to a plank position. Switch legs and repeat 10-15 times per leg.
1 2

46
Plank Hold

Take a plank position on your 


hands and toes. Your hands should
be directly under your shoulders.
Engage your abs and glutes and
keep your spine in a straight line. 

To increase the intensity, lower
down to your forearms. Maintain 

a steady breathing pattern through
the exercise – don’t hold your
breath. Hold this position for 30
seconds, or for as long as you can
with good form.

Back extension (superman)

Lie down on your stomach, extend your arms in front of you and
legs out straight behind you. Slowly and gently lift your arms and
legs at the same time. Lower them in the same slow and steady
motion.

1 2

47
Leg Lifts

Lie down on your back, and extend your legs up toward the ceiling,

creating a 90-degree angle with your body. Keeping your lower back

pressing into the floor, slowly lower your legs toward the ground.

Once you feel your lower back lift off the ground, bring your legs

back up to the starting position. As you get stronger, you'll be able

to lower your legs further toward the floor and engage your core.

Repeat 10-15 reps or as many as you can perform with proper form.

48
Taking It to The Next Level
Do you want to increase the intensity of your workout? If you're a
regular exerciser or have been practicing these movements for
weeks, try these variations to challenge your body in a new way!

Squat jumps
1 2
Simply add a jump when
you're at the bottom of a
squat position then return
to a squatting position.
Remember to land softly
to protect your joints.

Jumping lunges (split squats)

From the bottom of a lunge position, jump up and quickly switch legs
so that you land lunging with the other leg forward. Make sure your
knees don’t extend past your toes in your lunge position, and land
softly to protect your joints.

1 2 3

49
Burpees
Perform a pushup, then from a plank position jump (or step) your
feet up to meet your hands. Lift up to a standing position and
jump, then return your hands to the floor, jump (or step) your feet
back to a plank position, and repeat.

Wide or narrow push-ups

If you want to challenge different muscle groups in your arms, try
switching up the width of your hands while performing push-ups.
Wide push-ups will work the chest more, while narrow push-ups
will focus more on your triceps.

1 2

50
Add weights

If you're feeling strong and confident, you can add light

dumbbells for extra resistance and strength building. Try

adding weight to your squats, lunges, single-leg deadlifts, 


or even place a dumbbell on your hips for hip thrusts. Don’t

have dumbbells? No problem. Try using water bottles, canned

food, or other heavy objects you have around the house.

Pro-Tip

When you participate in strength training exercises, you must eat enough protein to

support muscle growth. But don’t go overboard. Too much protein won’t

automatically become muscle, and you’ll store the extra calories as fat. Try to include

high-quality protein like poultry, fish, meat, cottage cheese, eggs, soy, and beans at

each meal. These foods will provide the necessary amino acids to keep your muscles

healthy and strong!

51
Building your Workout
Now that you know the movements, you can create a workout plan
that fits your schedule and preferences! You'll plan three workouts
for the week. Look at your schedule and choose the best days
and times to do your routine!

Your routine will take around 30 minutes to complete, so plan 


your week accordingly. Once you've chosen your three days,
pencil your workout plan into your schedule, using various
movements to give you a balanced, full-body workout. 

See the Sample Workout Plan below for an example.

Each workout should consist of

1. Three to four exercises from the Warm-Up Routine

2. Two Gold Exercises (Upper Body)

3. Two Purple Exercises (Lower Body)

4. Two Orange Exercises (Core)

You’ll perform each exercise once, then repeat all your resistance
exercises twice more for a total of three sets (18 exercises total).

52
Sample Workout Plan

M onday T uesday Wednesday Thursday F riday Saturday Sunday

Squats, Neck rolls,

Crisscross
Warm-up arms, toe
ankle rolls, forward
arm bends, 

touches,
circles, ab twists,
bridges
pushups cat/cow

1. Shoulder
1. Push-ups
1. Inverted
pushups

C ardio Taps

G old 2. Side
Day: 2. Wide
Planks 2. Dips
push-ups
Warm-up
e t Day
R s e t Day
R s e t Day
R s
and Walk
for 20
1. Squats
1. Bridge with

Purple 2. Single Leg

1. Lunges

minutes
leg ext.

2. Hip thrusts
deadlift 2. Lunges

1. Mountain
1. Leg lifts
1. Plank Hold

climbers

O range
2. Situps 2. Sit ups
2. Supermans

Pro-Tip

Your focus is on strength this week, but don’t forget about cardio! If you feel like it, 

you can incorporate cardio on your rest days. Switch between cardio and resistance
exercises to help you stay motivated, decrease muscle soreness, and help challenge
different muscles every week!

53
Workout Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Warm-up

1.
1.
1.
1.
1.
1.
1.

Gold 2. 2. 2. 2. 2. 2. 2.

1.
1.
1.
1.
1.
1.
1.

Purple 2. 2. 2. 2. 2. 2. 2.

1.
1.
1.
1.
1.
1.
1.

Orange 2. 2. 2. 2. 2. 2. 2.

Pro-Tip

You may experience muscle soreness after resistance exercise. It’s normal, but if you
need some relief, try the following tips:

Drink more water

Eat more anti-inflammatory foods such as leafy green vegetables, fish, berries, and
ginger

Roll out your muscles with a foam roller or self-massage to increase blood flow

Add Epsom salts to your bathwater and take a nice long soak!

54
Self-Reflection Diary

After each workout, write a few mindful sentences to help you

reflect on your time spent exercising. Journaling will help you see
the value in your progress, notice any patterns or hurdles, and
increase your motivation to build a healthy relationship with
exercise.

It only takes a few minutes to make a diary entry, as we have

provided thoughtful prompts for you to answer. Keep your Self
Reflection Diary with the Workout Plan document so you don’t
forget to fill it out!

Day 1: What exercises did you enjoy the most? Were there any that surprised or
challenged you?

Day 2: Have you increased your reps to challenge yourself? Are specific movements
becoming easier?

Day 3: What are a few other ways you’ve made your health a top priority this week?

Great job completing another week of the Workout Workbook! These small
improvements you're making each week are going to add up to significant
changes! As you keep working on your new workout routine and lifestyle, it
will get easier!

55
Week four: Cool-Down 

and Stretch
Congratulations! You made it to week four. Please take a few
minutes to acknowledge and reflect on your efforts; it isn't easy
to develop new habits.

This week you'll learn to cool-down and stretch, which is an

essential part of your workout routine. You'll also build on the
techniques you've learned in previous weeks to create varied,
effective workouts you'll enjoy! At the end of the week, you'll 

feel confident making exercise a life-long habit.

You'll use the exercises from the Warm-up Routine, Cardio

Routine, and Resistance Exercise Routine to create unique,
full-body workouts that effectively increase your muscle mass
and help you lose fat. Create a variety of different routines, so
they're fun and engaging. At the end of each workout, you'll
implement stretches from the cool-down to improve your
flexibility, reduce muscle pain, and prevent injury.

56
Vary Your Workouts
Switch things up so that you stay motivated and inspired. You
don't have to do the same movements each day to see results.
Instead, your body will benefit from changing workout speed,
intensity, and repetitions as you build strength and endurance.

Try diversifying your activities and add new exercises as you

progress in your fitness journey. Swimming, biking, group fitness
classes, or videos can help you discover activities you love.
Unique exercises will challenge your body and benefit your mind,
flexibility, and coordination!

55
What's a Cool-down?
After you exercise, you want to take a few minutes to "cool-down"
and let your heart-rate, blood pressure, and breathing normalize.
While your body is warm, it's the perfect time to stretch your
muscles and connective tissues. You never want to stretch when
your body isn't warmed up.

How To Add a cool-down to your routine

Begin your cool-down as soon as you finish your workout. Slow
down your movements, walk or march in place, and allow your
breathing to return to normal. Try not to lay down or do floor
stretches until you've cooled off, as it may add stress to your
heart.

Once you can breathe deeply and your heart rate is back to
normal, you're ready for deep stretches. Stretching improves the
flexibility of your muscles and connective tissue. It speeds up
your recovery time and helps you feel your best!

58
Cool-down and Stretch Benefits
Helps you avoid feeling faint and lightheaded

Prevents muscle cramps

Improves blood flow

Minimizes muscle soreness

Relieves stress

Improves flexibility

Helps prevent injury

Speeds up recovery time

Improves posture

Don't miss out on the mental benefits of stretching. When you

take some time to stretch, you can reflect on how fantastic you
feel after your workout and feel the rush of endorphins your brain
releases.

It can do wonders for your mood!

59
This Week To-Dos
1. Print out this week's Workout Plan and Self Reflection Diary.
Keep them in a convenient location for reference each day.

2. Read over the exercises in the Сool-down Routine to learn

how to perform each stretch.

3. Use the exercises from previous weeks to fill out your 


Workout Plan.

4. Do the workouts you planned throughout the week.

5. At the end of each workout, fill out the prompt in the 


Self Reflection Journal.

60
Cool-down Routine
You can do this cool-down after any workout, regardless 

of the length or intensity. The stretches in your cool-down are
static stretches, which means you'll hold them for a given period
without bouncing or changing your position. Hold each pose 

for 60 seconds on each side.

Don't force the stretch; listen to your body, and only go as deep
as is comfortable. As soon as you feel the tension in your muscle,
hold the stretch. Go deeper into the stretch when the pressure
eases. You can make a pose more or less intense with the
modifications in the stretch descriptions. If you feel any pinching,
cramping, tingling, or pain, back-off, modify or skip the stretch.

For the best results, remove your shoes for your cool-down and
use a mat to prevent slipping. Remember to inhale and exhale
deeply through your nose, and don't hold your breath.

Here are your cool-down routine stretches. Read each

description to learn the proper form and optional modifications.
Perform each movement slowly and mindfully to prevent injury.
Cool-down Stretches
Standing side Bend
Begin in a standing position with your legs at hip-width apart.

Tighten your abdominal muscles, straighten your arms up above

your head, and interlace your fingers.

Slowly stretch your hands over to the right while you push your
hips to the left – feel the stretch along the left side of your body.

Hold the position for 15-30 seconds, then bend to the left to
stretch your right side body; if you have difficulty breathing or
holding the stretch, back off a bit.

1 2

62
Forward Fold
Stand straight with your legs two
fist-widths apart. Hinge forward from
your waist, bring your stomach toward
your thighs, and your chest toward
your knees. Keep your shoulders and
neck relaxed, and try to reach the floor
with your fingertips. If you can't reach
the floor with straight legs or have
lower back issues, bend your knees
slightly. Don't arch your back! Feel
your stomach rest on your thighs, and
don't yank or pull to go deeper into the
stretch.

Standing Hamstring Stretch

Stand up straight and bend 

your knees slightly. Put one leg
slightly forward, flex your foot, 

and lift your toes. Hinge forward
with a flat back. Keep your hands
on your front knee or your waist.

The lower you go, the more stretch

you'll feel. Find a comfortable
position and hold. Slowly go
deeper into the stretch.

63
Shoulder and Chest Stretch

Stand up straight and interlace your fingers behind your back.

Slowly hinge your torso forward while you raise your arms behind

you, keeping your fingers interlaced. Try to lower your upper body

until your arms reach straight to the ceiling, feeling the stretch

across your chest. You can bend your knees if you need to.

1 2

Tricep Stretch

Take a comfortable standing position.

Extend your right arm to the ceiling and

bend your elbow, bring it behind your

head.

Use your left hand to gently push your

elbow toward the floor to guide your

arm more deeply into the stretch.

Imagine the palm of your right hand is

sliding down your shoulder blade. Hold

and switch sides.

64
Sumo Squat Stretch

Take a wide stance with your

feet pointed slightly outward.

Lower your hips down into a

squat.

Place your hands on your

hips, hinge somewhat from

your waist; keep your back

straight. Don't arch your back

or hunch forward to avoid

tension in your lower back.

Side Lunge Stretch

Take a wide stance, bend your right knee, sending your body

weight into your right leg. Your right thigh should be at least

parallel to the floor, but you're welcome to go deeper. Your left leg

remains straight – extend your arms to the front or place them on

the floor. Hold and switch sides.

1 2 3

65
Chest Stretch
Doorway
Stand in a doorway and place the inside 

of your arms on the door frame. Lean your 

chest forward until you feel a nice stretch 

in your chest.

As you feel the stretch ease up, go deeper.


Hold the stretch for 30-60 seconds.

Wall
Place one palm on the wall; keep 

your shoulder down away from your
ear, slowly rotate your body to the
opposite side, and open your chest.
Switch arms and repeat.

Kneeling Quad Stretch

Start in a lunge position and lower your
back knee to the floor. If you're flexible
enough, reach your hand back to grab the
toes of your back foot and pull your heel
toward the glutes.

Keep your core tight to deepen the stretch.

Switch legs and repeat.

66
Camel Pose
Start on your knees with your legs hip-width apart. Keep your
back straight and your shins firmly planted on the ground. Place
your hands on your hips and reach your elbows back. Bend back
slightly, take your gaze to the ceiling, and arch your back slightly.

Pull your shoulder blades together and open up your chest. Don't
arch your lower back or strain your neck. If you're flexible
enough, place your hands on your heels and push forward with
your hips.

1 2

Butterfly Pose
Sit up straight and bend your knees. Open your
legs, so your knees lay flat on the floor and the
soles of your feet touch. Place your hands on
your calves, move your feet closer toward your
groin, and keep your back straight.
If you're unable to keep your back straight,
move your feet slightly away from your body. 

If you feel flexible enough, you can try hinging
forward at the hips to stretch out your back
muscles too.

67
Seated Spinal Twist
Start sitting on the floor and
extend both legs in front of you.
Bend your right knee and cross
it over the left thigh. Your left
leg remains straight on the floor.
Twist your upper body to the
right, placing the left arm on
your knee, elbow bent. Plant
your right arm firmly on the
floor. Switch sides and repeat.

Child's Pose
Lower to all fours. Sit your glutes back on your heels, reach your
belly toward your knees. Extend your arms forward and hold.

Pro-Tip

Don't rush your stretches. Take this opportunity to relax, de-stress, and practice
mindfulness. Hold each pose for 15 seconds for a five-minute stretching routine. Hold
for 20 seconds for a seven-minute routine and 30 for 10 minutes of stretching. Five to
ten minutes is ample time to add relaxation to your day and reflect on your workout's
positive feelings!

68
Building your Workout
Now you can add your cool-down routine to your workouts! For
this week, plan on one to three days of your Cardio Routine, one
to three days of your Resistance Training Routine, start each
activity with a Warm-up Routine, and then end with the
Cool-down Routine.

Decide how many workouts you’ll do, use what you’ve learned
from previous weeks, and choose your most successful workout
times. You can customize this plan to fit your lifestyle, fitness
level, and schedule. Feel free to take extra rest days when you
need them.

Each workout should consist of

1. Three to four exercises from the Warm-Up Routine

2. A Cardiovascular or Resistance Training Routine

3. 5-10 Minutes of the Сool-down Routine

67
Sample Workout Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Crisscross Squats, ankle Neck rolls,

Ankle Rolls,
arms, toe rolls, arm forward
Warm-up touches, circles, bends, ab
side bend,
arm circles
bridges cat/cow twists

Resistance:
Resistance:

Push-ups
Shoulder taps Cardio:

Cardio:
20-minute
Workou t

Side Planks
20-minutes Dips

brisk walk
Lunges

est ay of walk and est ay Bridge

est ay
outine
R D R D R D
R Squats
jog intervals Hip thrusts

Sit-Ups
Plank hold

Supermans Leg Lifts

5-minute
10 minutes 10 minutes 10 minutes
Cool -

(30-second
stretch
(30-second (30-second
(15-second
do nw
hold)
stretches
hold)
hold)
stretches
hold)
stretches
stretches

Pro-Tip

Choose a favorite activity like a yoga class, bike ride, or a swim on your active days. Finding
activities you love will make your routine more sustainable and challenge your body in new
ways.

Try a fitness challenge like a walkathon or 5K run for a larger goal to strive towards. 

Sign up with a friend; it’s a fantastic way to stay accountable and motivated.

70
Workout Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Warm-up

Workout

Routine

Cool-

down

71
Self-Reflection Diary

After each workout, write a few mindful sentences to help you

reflect on your time spent exercising. When you keep a journal,
you’ll see the value in your progress, notice any patterns or
hurdles, and increase your motivation to build a healthy
relationship with exercise.

It only takes a few minutes to make a diary entry, as we have

provided thoughtful prompts for you to answer. Keep your Self
Reflection Diary with the Workout Plan document so that you
don’t forget to fill it out!

72
Day 1: How did you feel when you stretched today? Did you rush through the poses?

Day 2: Did anyone join you today? Have you considered asking a friend to be your
workout buddy?

Day 3: Are there particular stretches that feel especially effective? Do you have any
significantly tight areas?

Day 4: How have you made your time spent exercising more enjoyable this week?

Day 5: What has been your favorite part of this Workout Workbook? What insights have
you gained?

Congratulations on finishing your last week of the Workout Workbook! As you

keep working on your exercise habit, you'll notice positive changes to your
body, health, and mood. Stick with this program, and you'll see how these
small changes add up to significant results!

73
Congratulations!

YOu’ve finished your last week 


of the Workout Workbook!

As you keep working on your exercise habits, 


you'll notice positive changes to your body, 

health, and mood. Stick with this program, 

and you'll see how these small changes 

add up to significant, lifelong results!

74
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