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Sample Workout for the Personal Trainer:
Basic Total-Body Circuit
Overview
- 2:1 ratio based on ACSM Guidelines for intervals. Warm-up to increase heart rate and temperature. Five intervals of 3 minutes cardio and 90 seconds strength focusing on lower body, upper body and abdominals. Cool down with flexibility training.
Total Workout: 30 mins - Each Circuit:
- ~3 mins cardio
- ~90 secs strength
Warm-up: 5 - 7 mins
- Basic bounce, squats, marching in place, light jogs
Circuit 1
- Cardio: Slow runs to fast runs - 30 secs of each for for 3 mins
- Strength: Single leg dead lift - R leg for 45 secs, L leg for 45 secs
Circuit 2
- Cardio: Jumping jacks into fast to slow squats - 30 secs of each for 3 mins
- Strength: Push ups into planks
Circuit 3
- Cardio: Slalom (side to side lateral jumps) into cross countries
- Strength: Triceps dips into side planks
Circuit 4
- Cardio: Plyo tuck jumps - 10 jumps followed by and isometric 10 second squat; repeat
- Strength: Seated bouncing to boat hold - 30 seconds of each for 90 seconds
Circuit 5
- Cardio: Front back hops into twists - 30 seconds of each for 3 minutes
- Strength: Abdominal curls and bicycles
Flexibility Training
- Cool-down: Marching, breathing
- Stretching: Quads, hamstrings, calves, arms
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