80,000-99,999 SparkPoints 80,432

New exercise program

Saturday, March 25, 2017

Exercise Plan


Daily Step Goal:
>7,000 steps a day 4 days a week
>8,000 steps a day 2 days a week
>10,000 steps 1 days a week
Daily Workout Goal (in addition to steps)
Walking 30 minutes 3x a week
Kettlebell 20 minutes 3x a week
Bicycling 30 minutes 2x a week (weather permitting)

Weekly Goals:
Weekly Step Goal:
Weekly Cardio Goal:
>2.5 hours
Weekly Strength Training Goal:
>1 hour

Weekly Step Goal:
80% of steps: 1 sticker
90% of steps: 2 stickers
100% of steps 3 stickers
>100% of steps, 5 stickers
Weekly Cardio Goal:
80% of Cardio: 1 sticker
90% of Cardio: 2 stickers
100% of Cardio: 3 stickers
>100% of Cardio: 5 stickers
Weekly Strength Training Goal:
80% of Strength Training: 1 sticker
90% of Strength Training: 2 stickers
100% of Strength Training: 3 stickers
>100% of Strength Training: 5 stickers


New pens or pencils

New hair doo-dad

New notebook

New journal

New smelling shampoo

New smelling body wash

New shower poof

50 stickers

New Workout DVD

New workout socks

New Workout head gear

New drawing supplies or book

60 stickers

New workout shirt

New workout shorts

New fun shirt

New jeans

New dress pants

New nice shirt

70 stickers

New workout shoes


New music book

Fix my violin

Professional hair cut and style

80 stickers

Personal Trainer

Date with Bob

Lunch with Mom and Grandma

Exercise Class

Hello Fresh

90 stickers

New sewing or cross-stitch project


Bob and I go to a hotel overnight

A visit to Amish Country

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Member Comments About This Blog Post
    What great goals--best success--and wonderful rewards.
    1581 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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