1 Week Training Program

DAY 1 Overall Body Weight exercises with an emphasis to burn abdominal fat and improve endurance
Program Variables			Sets & Reps			Weight	Rest: secs	Comments
Day	Type	Exercise	1st	2nd	3rd
1
	Warm Up	5-10 min						Full body movement to lubricate joints (step ups and Ball passing)
	Strength
	Lower Body:	Body Squats	12	12	12		60-120	All strength exercises done using only body weight for initial
	(body weight only)	Bridge	12	12	12		60-120	training
		Lunge	12	12	12		60-120
	Abs & Core	Tubing Rotation	10-20	10-20			45	All abdominal exercises done until just before fatigue
		Leg Lowers	10-20	10-20			45
		Abdominal Crunch	10-20	10-20			45
	Cardio	20 mins						60-80% of aerobic capacity, consistent speed
	Bike	Cool down: 2-5 mins
	Stretching	Hip Flexors
		Quadricep
		Abdominal

DAY 2 Upper Body, Core, Cardio & Flexibility
Program Variables			Sets & Reps			Weight	Rest: secs	Comments
Day	Type	Exercise	1st	2nd	3rd
1
	Warm Up	5-10 min						Full body movement to lubricate joints (step ups and Ball passing)
	Strength
	Upper Body	Chest Press	10-12	10-12	10-12		60-120	Strength training done primarily with bands to emphasize eccentric contractions
		Rows	10-12	10-12	10-12		60-120
		Dips	10-12	10-12	10-12		60-120
		Lat Pull Down	10-12	10-12	10-12
	Abs & Core	Med Ball Crunch	10-20	10-20			45	All abdominal exercises done until just before fatigue
		Bicycles	10-20	10-20			45
		Overhead Side Bend	10-20	10-20			45
	Cardio	20 mins						60-80% of aerobic capacity, consistent speed
	Brisk Walk	Cool down: 2-5 mins
	Stretching	Pectoralis						Do more stretching if left over time
	Static	Rear Delt						emphasis on education to stretch daily
	30 seconds	Overhead Tricep

DAY 3 Lower Body, Core, Cardio & Flexibility
Program Variables			Sets & Reps			Weight	Rest: secs	Comments
Day	Type	Exercise	1st	2nd	3rd			Add Wobble Board or Bosu Ball to Work on Balance
1
	Warm Up	5-10 min						Full body movement to lubricate joints (step ups and Ball passing)
	Strength
	Lower Body	Squat – Wall SB	10-12	10-12	10-12		60-120	Increase Resistence by adding free weights
		Hamstring Curls	10-12	10-12	10-12		60-120	If no machine, use ankle weights
		Calf Raises	10-12	10-12	10-12		60-120
			10-12	10-12	10-12
	Abs & Core	Leg Lowers	10-20	10-20			45	All abdominal exercises done until just before fatigue
		Pelvic Tilt					45	Hold for 5 seconds, rest for 5 seconds
		Suit Cases	10-20	10-20			45	Use Medicine ball to strengthen adduction
	Cardio	20 mins						60-80% of aerobic capacity, consistent speed
	Clients’ Choice	Cool down: 2-5 mins
	Stretching	Quadricep						Do more stretching if left over time
	Static	Abdominal						emphasis on education to stretch daily
	30 seconds	Hamstring