This post is the beginning. It’s the start of our journey and a checkpoint we’ll look back on and see the goals we have all accomplished. All this post will be is the listing of the girls weights, their beginning workout schedule/routine and provide their sample menu.

Lina – 63 kg, 174 cm

Klarissa – 122 kg, 177 cm

I have given Lina and Klarissa a 3 day workout schedule to begin with. This will change in the future as their bodies get more accustomed to exercise, but right now this is perfect for what they need. Also, I encouraged them to walk for 20 to 30 minutes 5 to 7 days a week.

Wokout Days: Monday (Core, Shoulders and Arms), Wednesday (Core,Legs and Lower Body), and Friday (Core, Chest and Back).

Monday (Core, Shoulders and Arms:

Static Stretching Sets Duration Standing Psoas Stretch 1 30 sec Kneeling Hip Flexor Stretch 1 30 sec Standing Adductor Stretch 1 30 sec Core Exercises Sets Reps Marching 2 10-15 Ball Crunch 2 10-15 Prone Iso-Ab 1-2 Hold the positon for 1 – 5 seconds Workout Sets Reps Seated Ball Military Dumbbell Press 2 10-20 Dumbbell Triceps Extensions On Ball or Standing 2 10-20 Standing Dumbbell Curl 2 10-20 Cool-Down Sets Duration Standing Psoas Stretch 1 30 Sec Kneeling Hip Flexor Stretch 1 30 Sec Standing Adductor Stretch 1 30 sec

Wednesday (Legs and Lower Body):

Static Stretching Sets Duration Gastrocnemius Stretch 1 30 Sec Standing Psoas Stretch 1 30 Sec Kneeling Hip Flexor Stretch 1 30 Sec Core Exercises Sets Reps Two-Leg Floor Bridge 2 10-12 Glute Kickbacks 2-4 10-12 Workout Sets Reps Squat (with or without weights) 2-3 10-20 Lunges (with or without weights) 2 10-20 Calf Raises 2-3 10-25 Cool-Down Sets Duration Gastrocnemius Stretch 1 30 Sec Standing Psoas Stretch 1 30 Sec Kneeling Hip Flexor Stretch 1 30 Sec

Friday (Core, Chest and Back):

Static Stretches Sets Duration Latissimus Dorsi Ball Stretch 1 30 Sec Pectoral Wall Stretch 1 30 Sec Standing Psoas Stretch 1 30 Sec Core Exercises Sets Reps Marching 2 10-15 Ball Crunch 2 10-15 Prone Iso-Ab 1-2 Hold the positon for 1 – 5 seconds Workout Sets Reps Dumbbell Row 2 10-20 Ball Dumbbell Chest Press 2 10-20 Ball Dumbbell Fly 2 10-20 Cool-Down Sets Duration Latissimus Dorsi Ball Stretch 1 30 Sec Pectoral Wall Stretch 1 30 Sec Standing Psoas Stretch 1 30 Sec

Sample Menu:

Breakfast

Eggs (1 whole egg and 1 egg white or just 1 egg)

Wheat bread (do not use butter on it)

Oatmeal

Healthy cereals

Fruits

Low fat milk and/or juices

Coffee

Lunch

Wheat bread (for sandwich)

Turkey lunch meat or some other lean kind of lunch meat

Cheese (1 slice)

Pickle

Salad and low fat dressing

Chicken

Dinner

Chicken

Brown rice (or other healthy rice)

Any kind of fish that is not fried

Baked Potato (or other healthy potato options that do not involve butter or cheese)

Salad and low fat dressing

Vegetables

Snacks and other items

Water (drink at least 8 or so glasses of water throughout the day)

Tea

Nuts

Fruits

Vegetables

Thanks for your time and enjoy our journey,

Sean