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Raquel.

Today

"She is clothed with strength and dignity." — Proverbs 31:25

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Strength Day

Heavy enough to matter, slow enough to stay clean. Finish with two core moves.

2x a week About 40 min
When to go heavier: add weight once your 8 reps leave you with 2 still in the tank.

The Lifts 0 of 6

Core Finisher pick 2

Pick any two at the end of each strength day. Slow and controlled, not timed.

Conditioning

Go back and forth between an upper body move and a standing lower body move. Your heart works while your hip gets a break every other station.

2x a week 20 to 25 min 40s work 20s rest 5 to 6 rounds
Rounds finished

The Stations upper, then lower

Kettlebell Swings

Pick one format for the day. Tap the button when you finish and the swings go straight onto your weekly count.

0 of 500 this week

Swing form

  • Lock out at the top. Hips all the way through, glutes squeezed tight.
  • No leaning back. Stand tall at the top. Your low back should not arch.
  • Keep the bell high on the way back. It passes close up between your thighs, not down by your knees.

Walking

The steady base under everything else. Build the time first, then make it harder.

5 to 6 days a week 30 min
Which week are you on?

This Week 0 of 5

The four week build

  • Week 1. 30 minutes.
  • Week 2. 40 minutes.
  • Week 3. 45 minutes, plus one 60 to 75 minute walk on the weekend.
  • Week 4. 50 to 60 minutes, and keep the long weekend walk.
  • Want more burn? Add hills or a 5 to 8% incline first. After that, a 10 to 15 lb vest.

My Progress

Every rep, walk, and weigh-in adds up. Here is what the work looks like over time.

TRX Core & Cardio

High velocity, low impact. Built to keep your hip protected while your heart rate climbs.

30s work 30s rest 3 rounds 2 min between
Rounds finished

The Circuit 0 of 6

Before you push the pace

  • Symmetry. Your operated leg pushes with the same effort and speed as the other one.
  • Toes forward. On the side-facing moves, never let your feet twist inward.
  • No sagging. If your back arches or aches on the rollouts, shorten the range and don't lean as far.
  • Stop means stop. Muscle burn is normal. Sharp pain, deep groin pain, or clicking inside the joint means you're done for the day.

This plan is a reference, not medical advice. Your surgeon and PT have the final word.

Scripture Memory

One verse a week. Long enough to actually own it before moving to the next.