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

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:

Workout 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
'Mountain Jumpers'	'50seconds on, rest 10 sec'
'Butt Kicks'	'50seconds on, rest 10 sec'
'Multi-Jump'	'50seconds on, rest 10 sec'
'Side Step Swipe With An Arm Swing'	'50seconds on, rest 10 sec'
'Karaoke Step'	'50seconds on, rest 10 sec'

Planned Workout click to hide (-)

Perform each of these exercises below. After you're done with each type of exercise, rest for 10 seconds. For the last exercise, extend your rest for 2 minutes. Do this Workout Set 6x before proceeding to Cool Down.

Workout Information/ Instruction Perform each of these exercises below. After you're done with each type of exercise, rest for 10 seconds. For the last exercise, extend your rest for 2 minutes. Do this Workout Set 6x before proceeding to Cool Down.	Planned Time		Reps Completed Set 1	Reps Completed Set 2	Reps Completed Set 3	Reps Completed Set 4	Reps Completed Set 5	Reps Completed Set 6
'Side Step Squat'	42 seconds on, rest 10 sec
'Pull Ups'	42 seconds on, rest 10 sec
'Inverted Lat Rows Feet On Ball'	42 seconds on, rest 10 sec
'Squat Jumps'	42 seconds on, rest 10 sec
'Side Step on Forearms'	42 seconds on, rest 10 sec
'Dumbbell Pull Catch Press'	42 seconds on, rest 10 sec
'Lower Trap On Ball'	42 seconds on, rest 10 sec
'Skull Crushers On Bench'	42 seconds on, rest 10 sec
'Vertical Dumbbell Cross Over Plank'	42 seconds on, rest 10 sec
'Reverse Lunge with C/RC'	42 seconds on, rest 10 sec
'Vertical Dumbbell Tree Cutters'	42 seconds on, rest 10 sec
'Endurance Jump Lunges'	42 seconds on, rest 10 sec
'Bent Leg Deadlift'	42 seconds on, rest 10 sec
'Forward Lunges'	42 seconds on, rest 10 sec
'Side Sumos'	42 seconds on, rest 10 sec

Cool Down click to expand (+)

Alternate dynamic exercises every 60 seconds, such as:

Workout Information/ Instruction Alternate dynamic exercises every 60 seconds, such as:	Planned Time	Reps Competed
'Jumping Jacks'	'50seconds on, rest 10 sec'
'High Knees'	'50seconds on, rest 10 sec'
'Single Leg Bounding'	'50seconds on, rest 10 sec'
'Push Up Superset On Knees'	'50seconds on, rest 10 sec'
'Mountain Climbers'	'50seconds on, rest 10 sec'

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Create My Own WorkoutChoose your own workout settings

What is your workout goal?

FAT LOSS

ANTI-AGING

BUILD MUSCLE

ABS-CORE

DIET-SPECIFIC

FLEXIBILITY, MOBILITY,
& TISSUE RELEASE

BODYWEIGHT EDITION

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Choose your diet day.

CHEAT DAY (GUILTY PLEASURE)

CHEAT DAY (HEALTH OPTIMIZATION)

LOW CARB DAY

MODERATE CARB DAY

HIGH CARB DAY

PROTEIN ONLY DAY

FASTING DAY

WHOLE FOODS (FOR YOUR BODY)

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Choose your workout.

ANTI-AGING

FLAT STOMACH

SUPER LEAN

WHOLE BODY FAT LOSS

POSTURE

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What is your workout level?

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Length of workout.

05:00

00:00

0000

Mode:Normal Overeating

Instructions Input the # of calories you'd like to burn, and we will do our best to help you choose a workout with the goal of burning that number of calories; but, not necessarily today.

You see, by working on your metabolism, rather than the specific number of calories we can burn during a single work out, we will help your body learn how to burn calories more easily and quickly. Traditional calorie estimators get you to run until you hit your goal; however, if you work out properly and focus on your metabolism instead, your body will be a fat-burning furnace for days to come. You'll add muscle -- without having to add size -- and muscle consumes calories.

Keep in mind the higher you set your goal, the faster and higher we will be trying to raise your metabolism. So, it's wise to start easy and build up, working on improving your food choices first. (results may vary)

Create My WorkoutChoose your own workout settings

FITNESS & DIET ARTICLES

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