1. Ladder Push Ups - 15 down to 1, 1 up to 15, ending with max push ups - 12 2. 100+ squat(s) variations with my Kettlebell - Standard Squats on my tippy toes, kickstand squats - 6 e. Side, standing lunges- middle, front & back - 5 reps e. Side; Unilateral are CRUCIAL for strong legs. 3. Kettlebell Swings (the only exercise that consistently & effectively grows my forearms) - Aimed for 125, ended with 160 Simplicity & efficiency. A full body workout completed within an hour & 15 minutes or so. Necessary breaks included. I trained my upper body, lower body, core, mobility, endurance, power, stamina & strength. You don’t need much. All you need is commitment & consistency. Endorphins ran for the rest of the day. I stick to what works for my mental, regular schedule & food budget.

Hello to my community. I would like to introduce myself. My name is Jada Ferguson. I am 25 years old & I have a gut passion for health & fitness. September 2, 2024, I was in a bike accident. Due to the matter, I am currently injured & unable to perform physical training. I’ve been reduced down to walking, which is mentally equivalent to jogging 3 miles. Yes, 3 miles because that is what my body is used to. But God, the Universe, whomever you believe in, is always working in your favor as long as you’re working towards falling into alignment. In the meantime of my recovery, I want to share my gift with the world to make it a better place. You only get one body, & I believe that we should make the absolute most of it. Life is brief, & intention is key to a great workout, happy nutrition & a peaceful life. I have also been plant based for over a year if that makes any difference. Each & every habit we form adds up, good & bad. Why not put good out into the universe?

- Dynamic Stretching- 15 minutes - Warm Up - 5 minute Incline Walk WORKOUT - Straight Bar Back Rows Ladder Set; 6 sets - 6, 5, 4, 3, 2, 1 then 1, 2, 3, 4, 5, 6 Note: choose a weight that isn’t stressful on your lower back. - Lat Pulldown (Regular Grip)Ladder Set; 6 sets - 6, 5, 4, 3, 2, 1 then 1, 2, 3, 4, 5, 6 Note: 1. Choose a weight that allows you to perform a full set while also challenging. 2. Time under tension! Slow reps. Develop a mind muscle connection. Think of your lats as bat wings. - Walking Lunges w/ a Straight Bar or Dumbbells3 down & backs - up to 7 to 8 reps e. leg Note: 1. BRACE YOUR CORE!! CRUCIAL GUIDELINES TO FOLLOW: 1. Breaks between sets should be 1:30 MAX 2. BREATHE, in between your reps. Your muscles need oxygen. 3. Don’t sit on your phone, set a timer & catch your breath (inhale through nose & exhale through mouth) 4. RE-PLE-NISH in between. Consistently hydrate your body to replace the water you’re sweating. Give yourself & your body the chance to give your absolute all. 5. 5 minute breaks in between exercises.

1. Reg. Push-Ups 2. Diamond Push-Ups 3. Towel Bicep Curls (Towel goes under foot, used your leg as the resistance) 4. Dragon Push-Ups or 1 + One Quarter Push-Up 5. Towel Bicep Curls (towel under both legs, just above knee area) - pump reps 6. Staggered Push-Ups - Right Side ➡️ 30 second break 1. Staggered Push-Ups - Left Side 2. Towel Bicep Curls - 10 second rep 3. Pike Push-Ups 4. Wide Push-Ups 5. Negative Push-Ups ➡️ 30 second break 1. F I N I S H E R — > MAX Push-Ups Take breaks as needed. It’s okay to use your knees if needed. Technique, form & quality. Go at a sustainable pace. Consistency is key to getting stronger. The workout won’t get easier, you’ll just become stronger. Progression over perfection. ✌🏾

Concentrate, focus on tempo, form, quality of rep, & technique. Time under tension is important. Practice developing a mind muscle connection. It’s simply a matter of practice. :) Have fun! Be sure to drink water in between rest breaks & breathe! 1 minute to 2 minute breaks MAX in between. Day 1: Full Body 1. Warm Up (2 minutes) - Two Options: Option 1 (Time Crunch) - - Marching in Place, Jumping Jacks - 25-30 seconds on & off Option 2 - - Arm swings (vertical & horizontal) - up to 10 reps - Leg swings (vertical & horizontal) - up to 10 reps - Bodyweight/Air Squats - 10 reps - Ankle Circles (both ways) - up to 8 times each way - Ankle Stretching (4 reps up & down) - hold for .5 seconds - Wrist Circles - 8 reps each way - Neck Circles - CAREFULLY perform - 5 times each way - Neck Stretching - CAREFULLY perform - front to back, side to side - 5 times each way - Cat-dog stretch - REFERENCE → https://www.youtube.com/watch?v=0VVUF_tfspl 1. Circuit (3 Rounds) - Squats (Bodyweight or with Dumbbell) - 45 seconds seconds - Push-Ups (with knees if necessary) - 30 seconds - Bent-Over Rows (with DB) - 30 to 40 seconds - Standing Lunges (with DB) - 30 to 45 seconds Day 2: Upper Body & Core 1. Warm Up (2 minutes) - Arm circles & high knees - 30 seconds on & off - Neck stretches - side to side, front to back, neck circles (both sides) 1. Circuit (3 rounds) - Squat to Shoulder Press (with DB) - 45 seconds - Plank - 30 seconds (Brace your core & be sure your lower back isn’t hanging) - Bicep Curls (with DB) - 8 reps e. side - Hammer Curls (hold DB vertically) - SQUEEZE your biceps at the top of the rep. - Russian Twists (with Bodyweight or one DB) - 45 seconds or 10 reps e. Side 1. Cool Down (2 minutes) - Forward Fold - Shoulder Stretch - (L, R) - Child’s Pose - Side to Side Stretch (standing and/or sitting - both are recommended especially for leg days)