Sample Personal Training Sessions
Session 1 - Weight Loss (1 hour)
15 mins cardio - 5 mins steady on the rower, 5 mins interval on the x-trainer (1 min steady, l min fast) and 5 mins interval on the treadmill (1 min steady, 30 secs sprint).
| Squats with a twist (using swiss ball) | 2 x 15 |
| Deadlifts (using a 8kg kettlebell) | 2 x 15 |
| Chest flyes on swiss ball | 2 x 15 |
| Shoulder press on swiss ball | 2 x 15 |
| Bicep curls (stood on one leg) | 2 x 20 |
| Swiss ball sit ups | 2 x 20 |
| Side plank | 2 x 30 secs |
| ½ Sits | 2 x 20 |
| Side lower / raises | 2 x 20 |
Warm down and stretches.
Session 2 - Muscle Gain, Chest and Triceps (1 hour)
10 mins cardio - 5 mins steady on the rower and 5 mins steady on the x-trainer.
| Bench press | 4 x 10 |
| Chest flyes | 4 x 10 |
| Cable pushes | 4 x 10 both arms |
| Chest press machine | 4 x 10 |
| Triceps dips (feet on swiss ball) | 4 x 10 |
| Triceps pushdown | 4 x 10 |
| Triceps overhead push | 4 x 10 |
Warm down and stretches.
Session 3 - Weight loss and fitness (1 hour)
20 mins cardio – 10 mins interval on the x-trainer (1 min steady, 1 min fast) and 10 mins boxing, using various shots and combinations.
30 mins circuit training – short bouts of exercise (30-40secs), with short recoveries. Exercises involve aerobic continuous movements, bodyweight exercises and core / stomach.
10 mins warm down (bike or steady jog on treadmill) and stretching.