Fit Lady Journal

A simple web journal for your Fit Lady workouts.

Plan info

Client details, disclaimer, goals, progress notes, and direct Fit Lady links.

Client profile

Personal details

Disclaimer

Train safely

This program is for general informational purposes only and is not personal medical advice. Check with a qualified health professional before starting or changing training, especially if anything feels painful or unsafe.

You train voluntarily and assume the risks connected with exercise. Keep good form, listen to your body, and stop when something does not feel right.

Goals

What we are building

  • Build muscle mass, especially glutes.
  • Improve upper body, core, mobility, and general health.
  • Improve sleep quality and recovery.
  • Track workouts so each update can show strength progress clearly.
Progress

How progress is checked

  • Compare first, latest, and best weights by exercise.
  • Use photos, videos, how clothes fit, energy, and strength as progress signals.
  • When a new Fit Lady document arrives, add the new entries and the dashboard recalculates.

Warm-ups & links

Everything from the Fit Lady documents, kept in one place.

Upper body warm-up

Use before upper body and core days.

Upper
  1. High Plank · 30 sec
  2. Shoulder Taps · 10 reps
  3. Banded Pull Apart · 10 reps
  4. Gorilla Row · 10 reps
  5. Banded Shoulder Press · 10 reps
  6. Banded Side Raises · 10 reps
  7. Banded Front Raises · 10 reps
  8. Wrist warm-up

Lower body warm-up

Use before glute and leg days.

Lower
  1. World's Greatest Stretch · 10 reps each side
  2. Squat to Stand · 10 reps
  3. Banded Fire Hydrant · 10 reps each side
  4. Reverse Lunges · 10 reps each side
  5. Standing internal hip rotation with knee lifted · 10 reps each side
  6. Seated 90/90 hip rotation · 10 reps each side
  7. Side and front leg swings · 10 reps each side
  8. Kick Back · 10 reps each side

January home core & mobility

From the January cycle.

Home
  1. Core circuit · repeat 4 times · rest 2 min between circuits
  2. Dead Bugs · 20 reps
  3. Hollow Hold · 45 sec
  4. Mountain Climbers · 20 reps
  5. Leg Lift Compression · 10 lifts per leg
  6. Mobility circuit · repeat 3 times · rest 1 min between circuits
  7. Pigeon Pose · hold 40 sec each side
  8. Cat and Cow · 10 reps
  9. Hip Mobility · 10 reps
  10. Wide-Leg Reach · hold 40 sec each side

Progress dashboard

Your imported Fit Lady history, analyzed by workout and exercise.

Strength progress

Daily log

Choose a Fit Lady day, fill in what you did, and save it.

Exercises

Track sets, reps, load, rest time, and next-time notes.

Nutrition log

Track meals, calories, macros, water, notes, and small food photos or videos.

History

Review progress, export logs, or load a client progress file.

Templates

Your January and March Fit Lady cycles are ready to reuse.