haaaappppppy saturday, freaks! hope you all enjoyed our morning of snow here in good ol' milsuckee... (haha) i have decided to give you guys a few trial workouts to give you an idea of what i will be doing with the online training deal! i usually program my full body circuits like this : one exercise per body part (or sometimes 2), beginning with the large muscle groups first. back/ chest/legs...then bis/tris/shoulders/core. today, i'll post a simple workout i like to use as a "first assessment" for new clients! i use this workout to see what my client's strengths and weaknesses are: how their balance is and how they do with form and instruction.
push ups (regular, "girl pushups" OR bench push ups depending on your level of fitness)
bi curl/ shoulder press combo
Vups (3 sets of 20 on the edge of a bench )
*all exercises , except for the Vups, do 3 sets of 12-15. use weight according to your level of strength. usually, i start the lat pulldown around 50lbs for most people and crank it up each set to see how much people can take) for the push ups, do As many as physically possible IN EACH OF THE 3 SETS!) walking lunges are usually the length of the room (there and back is ONE SET)! make sure to keep shoulders back, abs tight, and push up through your heel to engage the glutes as much as possible! * BI CURL, SHOULDER PRESS ARE USUALLY AROUND 5/10LBS TO START... if they are too easy, stand on one foot and make sure to keep your balance, keep your abs clenched the whole time. chest out , shoulders back. coming this wk: glossary of vid clips to show proper form for these exercises . i also like to throw in some plyos in beteen to crank up the intensity. do some jumping jacks or pop squats between exercises!
comment on your experiences with this workout!! again, this is intended to be a beginners/ basic workout! crank up the weight and add plyos between things to make it harder !!! good luck! enjoy!