Body Fat Percentage: 27.7%

Total mass: 147.9 lbs · Fat tissue: 40.9 lbs · Lean tissue: 101.8 lbs

Visceral Fat: 0.31 lbs

Volume: 9.14 in³

Bone Density Z-score: 0.9

Total BMC: 5.1 · Total BMD: 1.151 g/cm²

Android/Gynoid Ratio: 0.56

Android: 20.6% · Gynoid: 36.9%

Resting Metabolic Rate: 1,369 cal/day

Body Fat Percentage: 26.3% ↓ 1.4 pts

Dec 2026 Target: 23-25% · Fat lost: 2.5 lbs

Visceral Fat: 0.22 lbs ↓ 30% volume

From: 0.31 lbs · Volume: 9.14 → 6.44 in³

Bone Density (Z-score): 0.8 from 0.9

Watch: slight dip. Heavier progressive loading + calcium/D3 check. Nothing alarming.

Lean Mass: 102.5 lbs ↑ 0.7 lbs

Dec 2026 Target: 104-105 lbs · Biggest gain: legs +0.9 lbs

Android/Gynoid Ratio: 0.54 ↓ 0.02

From: 0.56 · Android fat: 20.6% → 18.8%

Resting Metabolic Rate: 1,375 cal/day ↑ 6 cal

From: 1,369 cal/day

1. Booty band warm-up · 2 min

Lateral walks: band around ankles, knees soft, take 15 small steps to the right then 15 to the left. Tension stays on the band the whole time. Monster walks: band around ankles, walk forward in athletic stance, knees out, 15 steps. Glute bridges: lying on back, knees bent, lift hips up squeezing glutes, 15 reps.

2. Goblet squat · 4 sets × 10 reps

Setup: hold one dumbbell vertically at chest, both hands cupping the top end. Feet shoulder-width, toes slightly out. Movement: sit hips back and down like sitting in a chair. Knees track over second toe (don't cave inward). Go as deep as your hips allow with a flat back. Drive up through your heels. Start at 30 lbs, progress to 40+ by Week 5.

3. Bulgarian split squat · 3 × 8 each leg, LEFT FIRST

Setup: stand 2-3 feet in front of bench, place top of REAR foot on bench. Dumbbells at sides. Movement: bend front knee, lower straight down (don't lean forward). Front knee over front foot. Stop when back knee almost kisses the floor. Drive up through front heel. Why it matters: isolates one leg at a time, closes the left/right gap from your scan. Start at 15 lbs each hand. Always start with LEFT.

4. Dumbbell step-up to bench · 3 × 10 each leg

Setup: stand facing bench, dumbbells at sides. Movement: place WHOLE foot on bench (not just toe). Drive up through that heel until you're standing on the bench. Step back down. Trailing foot should NOT push off the floor — let the working leg do all the work. Mimics climbing stairs and hill steps. Start at 15 lbs each hand.

5. Single-leg calf raise · 3 × 15 each side

Setup: stand on one leg, hold one dumbbell in same-side hand, opposite hand on wall for balance. Movement: rise up onto the ball of your foot as HIGH as you can. Pause at top. Lower slow with control (3 seconds down). Why it matters: calves are the silent hero of long-distance hiking. Weak calves on the Camino = sore everything else. Start at 20 lbs.

6. Plank · 3 × 45 seconds

Setup: on forearms and toes. Elbows directly under shoulders. Movement: hold a straight line from head to heels. Squeeze glutes, brace abs (like someone's about to punch your stomach), don't let hips sag or pike up. Breathe normally. Why it matters: a strong plank holds the backpack steady on every step of the Camino.

1. Booty band warm-up · 2 min

Same routine as Workout A: lateral walks, monster walks, glute bridges. See Workout A for full description and diagram.

2. Romanian deadlift · 4 × 10

Setup: stand tall, dumbbells in front of thighs, slight bend in knees. Movement: push hips BACK (not down) and let dumbbells slide down the front of your legs. Back stays flat (not rounded). Stop when you feel a stretch in your hamstrings, usually mid-shin. Drive hips forward to stand. Common mistake: bending the knees more (that's a squat, not a deadlift). Start at 25 lbs each hand, progress to 35+.

3. Hip thrust · 4 × 12

Setup: sit on floor with shoulder blades against the long edge of bench, knees bent, feet flat on floor about hip-width. Place dumbbell across hips (use a towel under it for comfort). Movement: drive hips UP until thighs are parallel to floor. Squeeze glutes hard at top. Lower with control. Why it matters: the most direct glute exercise there is. Strong glutes power every uphill step. Start at 30 lbs, progress aggressively (hips tolerate heavy load).

4. Single-leg Romanian deadlift · 3 × 8 each, LEFT FIRST

Setup: stand on one leg (left first), hold one dumbbell in OPPOSITE hand. Movement: hinge at the hip, send the lifted leg straight back behind you, like a teeter-totter. Dumbbell lowers toward the floor while the back leg rises. Back stays flat, hips stay square (don't twist open). Drive standing leg's heel into the ground to come back up. Why it matters: single-leg balance under load is exactly what stepping over rocks on the Camino demands. Start at 20 lbs.

5. Side plank with leg lift · 3 × 10 each side

Setup: lie on your side, prop up on one forearm (elbow under shoulder), feet stacked. Lift hips so body is a straight line. Movement: from the side plank position, lift the top leg up about 12 inches, lower slowly. Keep hips up the whole time. Why it matters: targets gluteus medius (lateral hip stabilizer). Weak side hips = the #1 cause of knee pain on long hikes. Don't skip this.

6. Bird dog · 3 × 10 each side

Setup: on hands and knees. Hands under shoulders, knees under hips. Flat back like a tabletop. Movement: extend OPPOSITE arm and leg simultaneously (right arm + left leg, or left arm + right leg). Hold for 2 seconds at full extension. Don't let your back arch or hips rotate. Return slowly, repeat on the other side. Why it matters: trains anti-rotation core, which is exactly what holds the backpack steady when you stumble.

7. Dead bug · 3 × 10

Setup: lie on back, arms straight up toward ceiling, knees bent at 90° in tabletop position. Press lower back into floor. Movement: slowly lower OPPOSITE arm and leg toward the floor (right arm overhead + left leg straight out). Don't let your lower back arch off the floor. Return, switch sides. Why it matters: teaches deep core to brace under limb movement. Protects the lower back when carrying weight all day.

1. Booty band warm-up · 2 min

Same as Workouts A and B. See Workout A for the diagram.

2. Reverse lunge · 3 × 10 each leg, LEFT FIRST

Setup: stand tall, dumbbells at sides. Movement: step BACKWARD with one foot, lower until back knee almost touches floor. Front knee stays over front foot. Drive through front heel to step back to standing. Why reverse instead of forward: reverse lunges are gentler on knees because you control the descent rather than letting momentum drive you forward. Better for your ankle hardware. Start at 15 lbs each hand.

3. Walking lunge · 3 × 10 each leg

Setup: stand tall, dumbbells at sides. Need clear space (10-15 feet). Movement: step FORWARD into a lunge, lower until back knee nearly touches floor, then drive through front heel and bring back foot forward INTO the next lunge. Keep moving forward. Why it matters: mimics the actual gait pattern of hiking, with load. Tests balance under fatigue.

4. Box step-up endurance set · 3 × 15 each leg

Setup: same as Workout A step-ups, but use LIGHTER dumbbells (5-10 lbs each) for higher reps. Movement: faster cadence, 15 reps per leg. By rep 12 your legs should burn. Why it matters: trains the legs to keep working when fatigued, which is exactly what hour 4 of a Camino day feels like.

5. Calf raise on balance board · 3 × 20

Setup: stand on balance board, hands free or lightly touching wall. Movement: rise up onto the balls of your feet (calf raise) while balancing. Lower slowly. The board wobbles, you stabilize, calves work. Why it matters: trains ankle stability AND calf endurance at the same time. Critical for ankle hardware protection on uneven Camino terrain. Bodyweight only — the balance is the load.

6. Pallof press with band · 3 × 10 each side

Setup: attach band to door (use door anchor from the pilates kit) at chest height. Stand sideways to door, hold band handle with both hands at chest. Step away until there's tension. Movement: press hands straight out in front of chest, hold 2 seconds, return to chest. The band tries to rotate you toward the door — your job is to RESIST that rotation. Stay completely square. Why it matters: trains anti-rotation core. The exact pattern your core uses to keep the backpack from twisting you.

7. Wall sit · 2 × 60 seconds

Setup: back flat against wall, slide down until knees are at 90° (thighs parallel to floor). Add booty band around knees and push outward against it. Movement: hold. Don't let knees cave in. Don't slide higher up the wall as it gets hard. Why it matters: trains quad endurance for the long descents on the Camino (downhills are harder on quads than uphills).

Muscles Worked: Chest, shoulders, triceps, core

What This Is: A pushup using my Perfect Pushup handles (the rotating handles I have). I'll start on my knees, then progress to full pushups on my toes. Works my upper body and core.

Progression: Week 1-2 on knees → Week 5+ mix of knees and full → Week 7+ all full pushups

Muscles Worked: Quads, glutes, hamstrings, core

What This Is: A squat holding a dumbbell at my chest (like holding a goblet). I sit back and down like sitting in a chair, then stand back up. The KING of leg exercises - builds strong legs and glutes.

Ankle-safe! No impact. If ankle feels uncomfortable, try wider stance or small plate under heels.

Muscles Worked: Lats, rhomboids, rear delts, biceps

What This Is: A pulling exercise where I lean on my bench for support and pull a dumbbell up to my side, like starting a lawnmower. Builds my back muscles and improves posture.

Why the bench is better: More stable than a couch, correct height, and won't slide around. Critical for bone density in spine and posture. Focus on the SQUEEZE at top.

Muscles Worked: Quads, glutes, hamstrings, balance

What This Is: Standing upright with dumbbells at my sides, I step BACKWARD with one leg, lower my back knee toward the floor, then push back up to standing. I do REVERSE (not forward) lunges because they're low-impact and safe for my ankle.

Why reverse for me: Forward lunges create impact. Reverse lunges are controlled and gentle on ankle hardware.

Muscles Worked: Glutes, hamstrings, lower back

What This Is: I sit on the floor with my upper back against my FLYBIRD bench, knees bent, feet flat. I place a dumbbell on my hips, then drive through my heels to lift my hips until my body forms a straight line from shoulders to knees. This is THE best exercise for building strong glutes.

Why this matters: Strong glutes protect my lower back, improve posture, and are critical for longevity. This exercise hits them better than anything else.

Muscles Worked: Entire core, shoulders, back

What This Is: I hold a rigid, straight-body position on my forearms and knees (or toes). Like a wooden plank. I just HOLD IT - no movement. Sounds easy, but it's incredibly effective for core strength. I'll start on knees, progress to toes.

Balance board challenge: Once you can hold 45 sec on floor, try plank on balance board for extra difficulty.

Muscles Worked: Core, glutes, lower back, shoulders

What This Is: On my hands and knees, I extend opposite arm and leg (right arm + left leg), hold for a few seconds, then return. It's called "bird dog" because I look like a hunting dog pointing at prey. Great for core stability and balance - especially important for entrepreneurs who sit a lot!

Gold for core stability and back health — especially important for entrepreneurship (lots of sitting).