WEEK 1 - FOUNDATION
TRANSFORM
8-Week Plan - ON AIR Fitness, Montigny-le-Bretonneux
0%
DONE

Start your journey

0 of 48 sessions. Results visible weeks 3-4.

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Sessions
W1
Current
0
Streak
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Your targets
87->73kg
Weight
35->19%
Body Fat
VF 12->8
Visceral
SESSION A
00:00
Upper Body
0/6 done
THE PLAN
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Weight Progression - All Exercises
LOGBOOK
All sessions saved on your phone
BODY STATS
Track your weekly transformation
Weight
87
kg
->73
Body Fat
35.6
%
->19
Waist
--
cm
Visceral Fat
12
lvl
->8
Training Calendar
Mo
Tu
We
Th
Fr
Sa
Su
Gym
Cardio
Active Rest
Rest
Weekly Check-In
Weight Progress Chart
Log at least 2 check-ins to see your chart
NUTRITION
1,900 kcal - 150g protein - daily targets
1,900
Calories/day
150g
Protein min
180g
Carbs
60g
Fat
Daily Meals - 1 PM Training
CALORIES
Target: 1,900 kcal - 150g protein daily
0%
of goal
Calories0 / 1900
Protein0g / 150g
0g
CARBS/180g
0g
FAT/60g
1900
REMAINING
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SEARCH FOOD (online + local)
Today's Food Log
WEEKLY SUMMARY
Your progress this week
SETTINGS
Preferences & data
Your Profile
Appearance
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1-Rep Max Calculator
Epley formula: weight x (1 + reps/30)
Daily Water Tracker
0.0L
of 2.5L target
0%
Daily Stretching Routine
10-min lumbar health protocol. Tap Start to begin guided routine.
Data Management
EXERCISE LIBRARY
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Customize Your Sessions
Exercise Library
REST TIMER
1:30
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Hip Flexor Stretch
1:00
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