Strive Exercise Plan

Workout Planner
Phase 1 Day 1
Exercise Reps Sets/Time

KNEES UP 30 SECONDS X3 ROUNDS
P1-Day 1
REST 30 SECONDS 90 SECONDS REST BETWEEN EACH ROUND
MINI JUMPS 30 SECONDS
REST 30 SECONDS
LUNGES 30 SECONDS
REST 30 SECONDS
SQUATS X 10 X3
P1-Day 1
FORWARD LUNGES X 10 EACH LEG X3
GLUTE BRIDGE X 10 X3
DONKEY KICKBACKS X 10 EACH LEG X3
SIDE LEG LIFTS X 25 EACH LEG X2
LEG SWINGS X2 30 SECONDS EACH WAY

P1-Day 1
ARM ROTATIONS FORWARD X2 30 SECONDS EACH WAY

ARM ROTATIONS BACK X2 30 SECONDS EACH WAY
SIDE HIP CIRCLES X2 30 SECONDS EACH WAY
STRETCH
NOTES
WWW.MARIAJASMINEFITNESS.COM
Workout Planner
Phase 1 Day 2

STAR JUMPS 30 SECONDS X3 ROUNDS
P1-Day 2
REST 30 SECONDS 90 SECONDS REST BETWEEN EACH ROUND
TRICEP DIPS 30 SECONDS
REST 30 SECONDS
AIR BOXING 30 SECONDS
REST 30 SECONDS
WALL PRESS UPS X 12 X3

P1-Day 2
BED/CHAIR TRICEP DIPS X 12 X3
BICEP CURLS X 12 X3
BENT OVER ROW X 12 X3
SINGLE ARM ARNOLD X 12 X3
LEG SWINGS X2 30 SECONDS EACH WAY

P1-Day 2
ARM ROTATIONS FORWARD X2 30 SECONDS EACH WAY

ARM ROTATIONS BACK X2 30 SECONDS EACH WAY
SIDE HIP CIRCLES X2 30 SECONDS EACH WAY
STRETCH
NOTES
Workout Planner
Phase 1 Day 3

MOUNTAIN CLIMBERS 30 SECONDS
REPEAT EACH CIRCUIT 3XS
P1-Day 3
REST 30 SECONDS
1 MINUTE REST BETWEEN EACH CIRCUIT
STRAIGHT LEG CYCLE 30 SECONDS
REST 30 SECONDS
STANDING PIKE TOE TAPS 30 SECONDS
REST
30 SECONDS
MOUNTAIN CLIMBERS (CHAIR/BED EDGE) X 50 X3

P1-Day 3
WALKING BURPEES X 20 X3
SHOULDER TAP PLANK X 10 X3
SQUATS X 12 X3
ARM ROTATIONS 60 SECONDS EACH WAY X2

P1-Day 3
LEGS SWINGS 60 SECONDS EACH WAY X2

HIP CIRCLES 60 SECONDS EACH WAY X2
STRETCH
NOTES
Workout Planner
Phase 2 Day 1

BUTT KICKS 45 SECONDS
P2-Day 1
REST 30 SECONDS
90 SECOND REST BETWEEN EACH CIRCUIT
MINI JUMPING SQUATS 45 SECONDS
REST 30 SECONDS
LUNGE FORWARD (ALTERNATE LEGS) 45 SECONDS
LOW/DEEP SQUATS X 12 X3
P2-Day 1
LUNGE X 12 X3
ONE LEG GLUTE BRIDGE X 12 X3
DONKEY KICK BACKS X 15 X3
SIDE LEG LIFTS X 30 X3

P2-Day 1
LEG SWINGS 60 SECONDS EACH WAY X2

FORWARD ARM ROTATION 60 SECONDS EACH WAY X2
BACK ARM ROTATION 60 SECONDS EACH WAY X2
STRETCH
NOTES
Workout Planner
Phase 2 Day 2

STAR JUMPS 45 SECONDS
P2-Day 2
REST 30 SECONDS
TRICEP DIPS 45SECONDS
REST 30 SECONDS
PRESS UPS 45 SECONDS
REST 60 SECONDS
KNEE PRESS UPS X 15 X3

P2-Day 2
FLOOR TRICEP DIPS X 12 X3

BICEP CURLS X 12 X3
ARNOLD X 10 X3

P2-Day 2
STRETCH
NOTES
Workout Planner
Phase 2 Day 3

MOUNTAIN CLIMBERS 45 SECONDS
P2-Day 3
REST 30 SECONDS
STRAIGHT LEG CYCLE 45 SECONDS
REST 30 SECONDS
STANDING TOE PIKE TAPS 45 SECONDS
REST 30 SECONDS
JUMPING BURPEES X 15 X3
P2-Day 3
FLOOR MOUNTAIN CLIMBERS X 15 X3

SHOULDER TAP PLANK X 15 X3
SQUATS X 15 X3

P2-Day 3

STRETCH
NOTES
Workout Planner
Phase 3 Day 1

KNEES UP 60 SECONDS
REST
P3-Day 1
30 SECONDS
MINI JUMPING 60 SECONDS
REST 30 SECONDS
SQUATS 60 SECONDS
REST 30 SECONDS
JUMPING LUNGES 60 SECONDS
JUMPING SQUATS X15 X3

P3-Day 1
SIDE LUNGES X 15 X3
GLUTE BRIDGE X 15
(EDGE OF BED/CHAIR) X3
X 15 (EACH LEG) X3
DONKEY KICKBACKS
LEG LIFTS X 50 (EACH LEG) X3

P3-Day 1

STRETCH
NOTES
Workout Planner
Phase 3 Day 2

STAR JUMPS 60 SECONDS REPEAT EACH CIRCUIT 3XS
P3-Day 2
REST 30 SECONDS 90 SECOND REST BETWEEN EACH CIRCUIT

TRICEP DIPS 60 SECONDS
REST 30 SECONDS
PRESS UPS 60 SECONDS
FULL PRESS UPS X15 X3

P3-Day 2
HOLD PLANK 60 SECONDS X3

WALK OUT PLANK X15 X3
ARNOLD (BOTH ARMS TOGETHER) X15 X3
BICEP CURL (BOTH ARMS TOGETHER) X 15 X3
HIP CIRCLES 60 SECONDS(EACH WAY) X2

P3-Day 2
LEG SWINGS 60 SECONDS X2

FORWARD ARM ROTATION 60 SECONDS X2
BACK ARM ROTATION 60 SECONDS X2
STRETCH
NOTES
Workout Planner
Phase 3 Day 3

MOUNTAIN CLIMBERS 60 SECONDS REPEAT EACH CIRCUIT 3XS
P3-Day 3
REST 30 SECONDS 90 SECOND REST BETWEEN EACH CIRCUIT
CYCLE LEGS 60 SECONDS

REST 30 SECONDS
SHOULDER TAP PLANK 60 SECONDS
FAST MOUNTAIN CLIMBERS X 100 X3

P3-Day 3
JUMP BURPEES 60 SECONDS X2
SIDE SQUATS X 20 X4
JUMPING SQUATS X5 X4
HIP CIRCLES X2
60 SECONDS (EACH WAY)
P3-Day 3
LEG SWINGS X2
60 SECONDS
FORWARD ARM ROTATION X2
60 SECONDS
BACK ARM ROTATION X2
60 SECONDS
STRETCH
NOTES
Exercises
BICEP CURL ARM ROTATION ARNOLD
SQUAT
PUNCHING AIR
STAR JUMPS
LEG LIFTS
TRICEP DIPS HIP ROTATION
MOUNTAIN CLIMBERS DEEP SQUAT SIDE SQUAT
Exercises
SQUAT
HALF PUSH UP BENT OVER ROW
JUMPING SQUAT
SHOULDER TAP PLANK GLUTE BRIDGE
LUNGE
1 LEG GLUTE BRIDGE CHAIR GLUTE BRIDGE
Exercises
LUNGE
KNEES UP BACKWARD LUNGE
STANDING BURPEE
DONKEY KICK BACK JUMPING BURPEE FULL EXTENDED PRESS UP
LEG SWING ROTATION

CYCLE LEGS ARM ROTATION
Exercises
LUNGE KNEES UP BACKWARD LUNGE
STANDING BURPEE
FULL EXTENDED PRESS UP

DONKEY KICK BACK JUMPING BURPEE
LEG SWING ROTATION

CYCLE LEGS ARM ROTATION
Stretches
Measuring Your Progress
Tracking your progress
Using a combination of ways to track your progress will give you the most accurate results.
Using only one method can sometimes give an unrealistic view of your achievements.
OK, LETS BEGIN .. . .
Now is the time to take your BEFORE photos!

Some of us may not like this part, but this is so important to look back on. This is the beginning of your incredible weight
loss journey and I promise you, the future you will want to see these photos.
Make a folder on your computer or phone. Your aim will be to take progress photos before you start the program and
then again after 12 weeks. Nobody needs to see them, including you. So save them away once you have taken them, for
future reference.
Tips on how to take the photos.
Take 4 photos for your before images.
One of your face,

One front full body shot,
One behind full body shot.
One side full body shot. After
You could ask a friend or family member to take them for you,
or set the self-timer on your phone to 10 seconds, place on a chair and smile!
Scales
Weigh yourself at the same time once per week, morning is the best time before you eat or drink because
your stomach will be empty so no food can affect the result.
Weight fluctuates throughout the day and weight loss can take a while to show on the scales. Therefore,
weighing yourself more often can affect motivation, especially if you are in the process of building muscle to
replace fat – which weighs more!
Tape Measure
Measuring yourself is a good way to see your progress, although again muscle can affect this, so remember
not to get disheartened if your bicep measurement increases at first.
You are becoming strong and toned.
Measure in inches starting with your neck, bust, waist (at belly button) hips, bottom, each thigh, and middle
of the upper arms)
Both weighing and measuring are good at the 4, 8 and 12 week check ins.
Clothing
Clothes size, how you look and feel!
The best indication of tracking your progress is how your clothes fit.
This is a great way to monitor your weight loss.
Measurement Tracker Date:
Goal
Progress
Week Week Week Week Week Week Week Week
01 02 03 04 05 06 07 08
Weight
Neck
Chest
Arms
Waist
Hips
Thighs
Calf
Notes
Measurement Tracker
Goal
Progress
Week Week Week Week
9 10 11 12
Weight
Neck
Chest
Arms
Waist
Hips
Thighs
Calf
Notes
Steps Tracker
Phase 1 - weeks 1-4
Goal Aim to walk 3000/ 30 minutes steps each day
Day 01 Day 02 Day 03 Day 04 Day 05 Day 06
Notes
Steps Tracker
Phase 2 - weeks 4-8
Goal Aim to walk 6000 steps each day
Notes
Steps Tracker
Phase 3 - weeks 8-12
Goal Aim to walk 10000 steps each day
Notes
Food Journal
Phase 1
Daily calories goal Water intake goal
3 litres
Mon Tue Wed Thu Fri Sat Sun

Breakfast
Snack
Lunch
Snack
Dinner
Snack
Food Journal
Phase 2
3 litres

Breakfast
Snack
Lunch
Snack
Dinner
Snack
Food Journal
Phase 3
3 litres

Breakfast
Snack
Lunch
Snack
Dinner
Snack
Shopping Dinner Lunch Breakfast
Meal Ideas
Snack Snack Snack
Sunday Friday Wednesday Monday
Meal Ideas
Phase 1
Groceries Saturday Thursday Tuesday
Sunday Friday Wednesday Monday
Phase 2
Meal Ideas
Groceries Saturday Thursday Tuesday
Meal Ideas
Phase 3

Strive Exercise Plan

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Workout Planner

Exercise Reps Sets/Time

REST 30 SECONDS 90 SECONDS REST BETWEEN EACH ROUND

MINI JUMPS 30 SECONDS

FORWARD LUNGES X 10 EACH LEG X3

DONKEY KICKBACKS X 10 EACH LEG X3

SIDE LEG LIFTS X 25 EACH LEG X2

LEG SWINGS X2 30 SECONDS EACH WAY

ARM ROTATIONS FORWARD X2 30 SECONDS EACH WAY

Exercise Reps Sets/Time

REST 30 SECONDS 90 SECONDS REST BETWEEN EACH ROUND

TRICEP DIPS 30 SECONDS

AIR BOXING 30 SECONDS

WALL PRESS UPS X 12 X3

BED/CHAIR TRICEP DIPS X 12 X3

BENT OVER ROW X 12 X3

SINGLE ARM ARNOLD X 12 X3

LEG SWINGS X2 30 SECONDS EACH WAY

ARM ROTATIONS FORWARD X2 30 SECONDS EACH WAY

Exercise Reps Sets/Time

MOUNTAIN CLIMBERS (CHAIR/BED EDGE) X 50 X3

SHOULDER TAP PLANK X 10 X3

ARM ROTATIONS 60 SECONDS EACH WAY X2

LEGS SWINGS 60 SECONDS EACH WAY X2

Exercise Reps Sets/Time

LUNGE FORWARD (ALTERNATE LEGS) 45 SECONDS

HIP CIRCLES 60 SECONDS EACH WAY X2

LEG SWINGS 60 SECONDS EACH WAY X2

BACK ARM ROTATION 60 SECONDS EACH WAY X2

Exercise Reps Sets/Time

PRESS UPS 45 SECONDS

KNEE PRESS UPS X 15 X3

FLOOR TRICEP DIPS X 12 X3

HIP CIRCLES 60 SECONDS EACH WAY X2

LEG SWINGS 60 SECONDS EACH WAY X2

FORWARD ARM ROTATION 60 SECONDS EACH WAY X2

BACK ARM ROTATION 60 SECONDS EACH WAY X2

Exercise Reps Sets/Time

STANDING TOE PIKE TAPS 45 SECONDS

FLOOR MOUNTAIN CLIMBERS X 15 X3

HIP CIRCLES 60 SECONDS EACH WAY X2

LEG SWINGS 60 SECONDS EACH WAY X2

BACK ARM ROTATION 60 SECONDS EACH WAY X2

Exercise Reps Sets/Time

JUMPING LUNGES 60 SECONDS

JUMPING SQUATS X15 X3

LEG LIFTS X 50 (EACH LEG) X3

HIP CIRCLES 60 SECONDS EACH WAY X2

LEG SWINGS 60 SECONDS EACH WAY X2

Exercise Reps Sets/Time

REST 30 SECONDS 90 SECOND REST BETWEEN EACH CIRCUIT

FULL PRESS UPS X15 X3

HOLD PLANK 60 SECONDS X3

HIP CIRCLES 60 SECONDS(EACH WAY) X2

LEG SWINGS 60 SECONDS X2

Exercise Reps Sets/Time

REST 30 SECONDS 90 SECOND REST BETWEEN EACH CIRCUIT

CYCLE LEGS 60 SECONDS

FAST MOUNTAIN CLIMBERS X 100 X3

JUMP BURPEES 60 SECONDS X2

BICEP CURL ARM ROTATION ARNOLD

TRICEP DIPS HIP ROTATION