Bayan Qandil
HEALTH DASHBOARD ·
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days active
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Labs — Mar 2026
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Goal
235
lbs
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Plan Overview
Current Phase
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Week
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of 24
Weekly Progress
target metthis weekmissed
Phase 1 — Walking Habit
Establish the Foundation
Weeks 1–6 · Jun – Jul 2026
CURRENT
WK 1–2Medication adjustment. No structured exercise. Focus on tolerating Kerendia + Amlodipine.
WK 3–43× walking per week, 15 min. Easy flat route. Build the habit, not the fitness.
WK 5–63× walking per week, 20–25 min. Slightly faster pace. Track heart rate if possible.
Phase 2 — Strength & Cardio
Add Load, Improve Capacity
Weeks 7–14 · Aug – Sep 2026
UPCOMING
WK 7–8Bodyweight strength 2× per week (squats, step-ups, wall push-ups, core). Walking continues 3×.
WK 9–11Add stationary bike or swim 2×. Reduce rest time. 30 min walks.
WK 12–145 sessions per week. 30 min bike. Stronger leg circuit. Target: ~250 lbs.
Phase 3 — Basketball Prep
Court-Ready
Weeks 15–24 · Oct – Dec 2026
LATER
WK 15–17Interval training (walk/jog). Lateral movement drills. Dribbling in place.
WK 18–21Shooting drills, layup practice, slow half-court plays. Sport-specific endurance.
WK 22–23Join a casual pickup session. 20 min max. Observe recovery.
WK 24 🏀First full recreational game. Play to enjoy it, not to win. This is the milestone.
ℹ️
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