Personal Trainer Workouts- Fat Loss, Posture Improvement, Muscle Building, 1000+ Fitness Challenges

Your body is unique. The foods you choose to eat have a dynamic effect on your energy level, strength, coordination, power, and ability to lose fat. By modifying your workouts to cater to your dietary choices, you will be optimizing your body and goals.

Low Carb Day: Our goals are to improve your metabolism through muscle building and engage fat-burning. We'll be using bursts of demanding exercises targeted to bias muscle glycogen depletion and protein consumption by muscles for growth. We will then pair them with active rest periods focused on slow, controlled movements. Your workout length is 45 minutes, not including warm-up or cool-down.

Warm Up click to expand (+)

Please note, these are only suggestions. If you have a preferred method of warm up and are willing to do intervals on that particular machine, or what you have, feel free. You can also go for an interval-based walk outside, if that's more appealing. Or go for a swim... same method, same concept. Just be sure to challenge yourself!

Gradually build intensity. Alternate dynamic exercises every 60 seconds, such as:

Information/ Instruction Please note, these are only suggestions. If you have a preferred method of warm up and are willing to do intervals on that particular machine, or what you have, feel free. You can also go for an interval-based walk outside, if that's more appealing. Or go for a swim... same method, same concept. Just be sure to challenge yourself! Gradually build intensity. Alternate dynamic exercises every 60 seconds, such as:	Planned Time	Reps Competed
Multi-Jump	30 seconds on, rest 10 sec
Butt Kicks	30 seconds on, rest 10 sec
Single Leg Bounding	30 seconds on, rest 10 sec
Side Step Swipe With An Arm Swing	30 seconds on, rest 10 sec
Push Up Superset On Knees	30 seconds on, rest 10 sec

Short-Burst Paired With Slow, Controlled Movements For Active Recovery click to hide (-)

Alternate the following 15 exercises to complete a giant set. Rest 2 minutes between each giant set and complete a total of 3 sets.

40 seconds of work and 20 seconds of rest for squat, lunge and plank exercises.

50 seconds of work and 10 seconds of rest for push and pull exercises.

Information/ Instruction Alternate the following 15 exercises to complete a giant set. Rest 2 minutes between each giant set and complete a total of 3 sets. 40 seconds of work and 20 seconds of rest for squat, lunge and plank exercises. 50 seconds of work and 10 seconds of rest for push and pull exercises.	Planned Time Set		Reps Completed Set 1	Reps Completed Set 2	Reps Completed Set 3
Side Step Squat With A Med Ball Hold	40 seconds on, rest 20 sec
Squat With A Middle Delt Raise	40 seconds on, rest 20 sec
Squat With Medicine Ball Pick Up, Squeeze, And Press	40 seconds on, rest 20 sec
TBand Pushes -- Chest Press	50 seconds on, rest 10 sec
Heavy Dips	50 seconds on, rest 10 sec
Hand/Forearm Switches	50 seconds on, rest 10 sec
Reverse Lunges	40 seconds on, rest 20 sec
Step Ups	40 seconds on, rest 20 sec
Bridge Evolution On The Ball	40 seconds on, rest 20 sec
Inverted Lat Rows -- Heels on the Ground	50 seconds on, rest 10 sec
TBand Rows	50 seconds on, rest 10 sec
Lift Reverse Lift Pattern With Diagonal Dumbbell	50 seconds on, rest 10 sec
QL Side Bridges	40 seconds on, rest 20 sec
Exercise Ball Plank	40 seconds on, rest 20 sec
Incline Plank On Ball	40 seconds on, rest 20 sec

Cool Down click to expand (+)

Alternate dynamic exercises every 60 seconds, such as:

Information/ Instruction Alternate dynamic exercises every 60 seconds, such as:	Planned Time	Reps Competed
Squat Thrusts With A Leg Spread	30 seconds on, rest 10 sec
Breakdancers	30 seconds on, rest 10 sec
Bent Leg Deadlift (bodyweight only)	30 seconds on, rest 10 sec
Mountain Jumpers	30 seconds on, rest 10 sec
Jumping Jacks	30 seconds on, rest 10 sec

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