M-E Plan

Miranda Portal

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3x/week lifts (15–35 min) • 2x hike/walk • Build strength + trim

Monday — Lower Body (Strength)

Warm-up (3–4 min): 10 BW squats • 10 glute bridges • 20s plank

Main:
• 3 x 8–10 Goblet Squat
• 3 x 8–10 Romanian Deadlift (DB or bar)
• 2 x 12 Walking Lunges (each leg)
• 2 x 30–45s Side Plank

Optional add-ons (pick 1)

Leg Press — 2 x 10–12 Hip Abduction — 2 x 12–15 Calf Raises — 2 x 12–20 Hamstring Curl — 2 x 10–12

Choose what feels good + keeps total time under ~35 minutes.

Optional finisher (5 min)

KB Swings: 20s on / 40s off x 5

Wednesday — Upper Body (Posture + Arms)

Warm-up (3–4 min): arm circles • 10 incline push-ups • 20s dead bug

Main:
• 3 x 6–10 Push-ups (incline OK)
• 3 x 8–10 DB Row (each side)
• 3 x 8–10 DB Shoulder Press
• 2 x 10 Dead Bug (each side)

Optional add-ons (pick 1)

Lat Pulldown — 2 x 8–12 Cable Face Pull — 2 x 12–15 Triceps Pressdown — 2 x 10–15 DB Biceps Curl — 2 x 10–12

If shoulders feel cranky, swap presses for incline DB press.

Optional finisher (5 min)

Jump rope: 30s on / 30s off x 5

Friday — Glutes + Conditioning (Athletic)

Warm-up (3–4 min): 15 glute bridges • 10 reverse lunges

Main:
• 3 x 8–12 Hip Thrust (DB or bar)
• 2 x 10 Step-ups (each leg)
• 3 x 15 KB Swings (or 12–15 RDLs if no KB)
• 2 x 30s Mountain Climbers

Optional add-ons (pick 1)

Back Extension — 2 x 10–15 Glute Kickback — 2 x 12–15 Bulgarian Split Squat — 2 x 8 each Sled Push — 6–10 mins easy

Glutes should feel “worked,” not low-back strained.

Optional finisher (6–8 min)

Bike/Row: 40s easy + 20s hard x 8

Hike / Walk Days

2x per week: 45–75 minutes steady pace.

Intensity: can talk, slightly breathy. Hills welcome.

If energy is low, keep it easy—walking supports recovery + trimming.

Progress Rules (Simple)

• Keep 1–2 reps “in the tank” on main lifts.

• When you hit the top of the rep range for all sets, go up 2.5–5 lb next time.

• Optional add-ons are exactly that—optional. Skip if short on time.