Monday, December 6, 2010

Sample Client Workout

Today I'm going to give you a look at one of my client's workouts. This is a 6am client, she is a 45 year old mother of 3. She is roughly 5'9 130lbs. and has around 18% body fat. I am going to summarize everything and not include warm-up sets.

Dynamic warm-up 10min.
This includes but is not limited to, hip mobility, glute activation, core activation, and a series of exercises such as lunges/squats/jumps to get the heart rate up.

Strength Training 35min.

a1- Front squats (below parallel) 3 sets of 5 - 75/85/95lbs.
a2- Seated Row 3 sets of 12, 60lbs all sets
a3- DB Chest Press 3 sets of 12, 20 lbs all sets

b1- (kneeling) Band Lat Pull down 3 sets of 15
b2-Lunge/one arm shoulder press combo 3 sets of 8 on each side, 15 lb. Dumbbell

c1- RDL (stiff/straight leg deadlifts) whatever ya wanna call them 3 sets of 12, 20 pound dumbbell in each hand.
c2- Valslide leg curls 3 sets of 12

Core work 5 min
Side plank 30 (each side) / Front plank 45 sec. / Med ball slams (12 reps) Back to back exercises 2 total sets

Reasoning- First of all, it's Monday. Nothing starts your week off better then some front squats with a descent weight. I tend to focus on a full body routine, this keeps the client moving without a lot of down time. People who mainly want to improve their health and get lean and are not worried about the numbers game with poundage will benefit more with a total body routine in terms of caloric expenditure. I like to do some body part focus toward the end of every session, today we focused on the hamstrings, a muscle group that most people neglect to train properly.

Sometimes core work is done between sets, or it may be done at the beginning of the workout. I focus more on core stability, such as planks and like to add some cable rotations or med ball work as well. We ran out of time today (she was late) so we did not perform a 5 min metabolic circuit at the end. The program that this client is performing will focus on more "circuit" style workouts since the holidays are around the corner and eating won't be 100% perfect. I will see this client again on Wednesday this week, HEAVY DEADLIFT DAY! I'm sure she'll be happy!

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