Sample One-on-One Workout
First session
Approximately 90 minutes in length
We look at:
goals | injuries | conditions | counter indications | fitness level | age | gender
We set:
caloric goal | exercise frequency | intensity | functionality | phase
Your first workout:
- Sample of a beginner full body split (first day)
- 5-10 minute warm-up on exercise bike
| Body Part |
Exercise |
# of sets |
| Quads |
leg press |
2 |
| Hamstrings |
leg curl |
2 |
| Calf |
Calf raise |
2 |
| Upper back |
Lat pulldown |
2 |
| Chest |
dumbell chest press |
2 |
| Shoulders |
shoulder press |
2 |
| Core |
back hyper extention |
2 |
| |
stability ball crunches |
2 |
- 30 minutes cardio session
- Stretching (various techniques)
|
