My Daily Exercise Progress
Phill’s Fitness Progress – 14 November 2025 Update
Discover Phill’s fitness progress update for 14 November 2025, showcasing daily achievements, activity levels, and dedication to a healthier, stronger lifestyle.
Purpose of this Fitness Journal
Phill’s Fitness Progress – 14 November 2025 Update
Ever since sustaining a back injury, I have put on a lot of weight and also my back has got worse owing to being overly reluctant to using it. Since having physiotherapy on the NHS, I am now creating my own physio and fitness schedule in order to straighten my spine and lose weight.
This will include rural walks, brisk walks, traditional strength training as well as functional training.
Today’s Step Count
Tuesday’s and Saturday’s I have a goal of 10,000 steps or more. Thursday’s and Sunday’s are brisk walk days where I walk relatively fast for 1 hour or more.
My Apple Watch score today is very low owing to the bad weather outside! Only 3,442 steps.
Today’s Physiotherapy
Monday, Wednesday and Friday mornings are physiotherapy sessions.
My Apple Watch score for functional training today is 22 minutes but it was in fact longer. I accomplished all the exercise in the list below, but unfortunately I forgot to activate my Apple Watch to record the exercises I did. It was probably 30 minutes in duration.
Today’s Resistance Bands
Monday, Wednesday and Friday late afternoons are resistance band sessions.
My Apple Watch score for traditional strength training today is 32 minutes and burning 244 calories.
Weekly Fitness Schedule
Phill’s Fitness Progress – 14 November 2025 Update
Day | 5AM | 2PM (Optional) | 7PM |
Sunday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 1 |
Monday | Brisk Walk 1hr | Possible Dog Walk | N/A |
Tuesday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 2 |
Wednesday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 3 |
Thursday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 1 |
Friday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 2 |
Saturday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 3 |
Exercises to Accomplish
Phill’s Fitness Progress – 14 November 2025 Update
Bodyweight | Sets | Reps | Weight |
Good Mornings | 1 | As many as possible | Bodyweight |
Dips | 1 | As many as possible | Bodyweight |
Leg Raises | 1 | As many as possible | Bodyweight |
Leg Extensions | 1 | As many as possible | Bodyweight |
Butterflies Face Down | 1 | As many as possible | Bodyweight |
Butterflies Back | 1 | As many as possible | Bodyweight |
Plank | 1 | As many as possible | Bodyweight |
Squat | 1 | As many as possible | Bodyweight |
Sit Ups | 1 | As many as possible | Bodyweight |
Side Bends | 1 | As many as possible | Bodyweight |
Resistance Bands | Sets | Reps | Weight |
Chest Press | 2 | 15 | 150 lbs |
Chest Fly | 2 | 15 | 150 lbs |
Chest Pull | 2 | 15 | 150 lbs |
Bicep Curl | 2 | 12 | 120 lbs |
Lateral Raise | 2 | 15 | 40 lbs |
Shrugs | 2 | 15 | 120 lbs |
Tricep Curl | 2 | 15 | 40 lbs |
Pull Downs Facing | 2 | 15 | 150 lbs |
Pull Downs Back | 2 | 15 | 150 lbs |
1. Physiotherapy & Functional Training (AM Session)
Phill starts his day with a functional training session that focuses on improving core strength and posture. His exercises include:
- Good Mornings & Squats: Strengthen the lower back, glutes, and hamstrings, improving posture and spinal support.
- Dips & Leg Raises: Build upper body and core strength, enhancing stability and overall mobility.
- Butterflies & Side Bends: Improve flexibility in the chest, shoulders, and obliques, reducing risk of injury.
2. Resistance Band Strength Training (PM Session)
Resistance bands provide a low-impact, versatile way to strengthen muscles without heavy equipment. Phill’s routine includes:
- Chest Press & Chest Fly: Tone the chest and shoulder muscles.
- Bicep Curls: Build strong, defined arms.
- Tricep Curls & Pull-Downs (Front & Back): Target the back and arms for balanced upper-body strength.
3. Walking & Brisk Walks
Phill complements his strength sessions with daily walking, often brisk, and sometimes accompanied by dog walks. Walking:
- Burns calories and supports weight management.
- Improves cardiovascular health and stamina.
- Promotes mental wellbeing and stress reduction.
4. Holistic Benefits of Combining These Exercises
By combining physiotherapy, resistance band training, and walking, Phill’s routine:
- Enhances strength, flexibility, and mobility.
- Supports weight loss and toning goals.
- Reduces risk of injury through balanced muscle development.
- Encourages consistent daily movement, which is key for long-term fitness.
