Weekly Fitness Plan

The Personal Training workouts will obviously lift your fitness levels quicker, however to see the best results it is important to plan out the week of fitness, that suits your lifestyle.

Different types of exercise help to compliment each other, providing a healthier and more defined body. Learning the best combinations of exercises (and rest days) will lead to faster results, rather than just doing random exercises in a gym. Attending the gym or exercising doesnt necessarily mean you will get the results you desire.

I give all my clients a consultation on weekly fitness, as i believe there needs to be an awareness throughout the week, not just in the PT sessions you have in the gym.

In the long term i want all my clients to have higher awareness and knowledge on fitness and exercise.

Example of Weekly fitness plan for clients..

Your Workout – weekly workout plan GOALS date Shape/tone body Ideas on Diet/Nutrition Exercise type Time Dur. Aim Results Calories BF% Weekdays Mon Body Balance Tues Workout 7am 30min Run 730am 30min Wed Gym Class Light Run (15min) Thurs Workout 7am 30min Run 730am 30min Fri Cond Class 12pm 45min Weekend Sat PT session 3pm incl. Run in PT Sun Motion 10am 45min Cond Class 11am 60min Run or Power Walk 15min Avg week Calories BF% Massage Class Advice focus also on good technique, workout close to a mirror if possible. Points of interest To burn more body fat specifically you need resistance, best to do weights before cardio To lose weight you need to create a calorie deficit, but be sure to feed body essential nutrients Drink lots of water WORKOUT Thighs and Butt – shape and tone Do this workout 3x a week.. With a days rest inbetween (doing classes if feeling ok) A. Romanian Deadlifts (on one leg) back flat, head up, hold 5-7kg. 10x L+R (3 sets) B. Lunges (holding 5kg handweights) Alternate angles L+R do for 2min C. Seated Leg Press 3×10 (heavy weight), followed by 20x leap jumps Arms/Lats (if not enough time leave arms/lats out) A. Tricep pull downs on machine 3×10 (30x dips on bench inbetween) B. One Arm Rows 3×10 C. Seated Bicep curls on swissball 3×10 D. Lat pull downs (wide grip on machine) 3×10 Abdominal workout CORE / Abs (3sets of each) Body Part A. On back, legs straight up, pulse 30x, rest 10sec , repeat (10 sets!) upper B. On Back, Feet on med. ball or bench, lift butt up & down 40x, then HOLD 30sec thigh/butt C. Cable woodchopper, sitting on swissball 15x L+R side D. Hold Plank, keep back flat, head up, lift one foot off floor L then R 30x Lower E. On side, on knee, lift top leg up and down (1min) L+R side Cardio – Burn Cals treadmill runs.. Add 60sec sprints every 3min, with recovery jog/walk after sprint if necessary. Notes Warrior 1 & 2 poses, 1min each side, deepen each you breathe out. Learn proper cycling Technique Yoga Stretching Options what is being stretched Hip Openers (1min of each side) Butt, hips Downward Dog calves, back Cobra lower back, Abs Injuries of note Body Profile Date *indication only BF% BMI age height forearm hips weight wrist waist

Body Part

upper

thigh/butt

side

Lower

side