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
Breakdancers	50 seconds on, rest 10 sec
Push Up Superset On Knees	50 seconds on, rest 10 sec
Multi-Jump	50 seconds on, rest 10 sec
Bent Leg Deadlift (bodyweight only)	50 seconds on, rest 10 sec
Butt Kicks	50 seconds 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 3x 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 3x before proceeding to Cool Down.	Planned Time		Reps Completed Set 1	Reps Completed Set 2	Reps Completed Set 3
Rear Lunge with Dumbbells	50 seconds
Spider Plank	50 seconds
Crossed Flexion with the Ball	50 seconds
Forward Spider Lunge	50 seconds
Incline Push Ups On Ball	50 seconds
Rotational Plank	50 seconds
Reverse Lunges	50 seconds
Rotational Sumo Walk	50 seconds

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	50 seconds on, rest 10 sec
Single Leg Bounding	50 seconds on, rest 10 sec
Squat Thrusts With A Leg Spread	50 seconds on, rest 10 sec
Split Jacks	50 seconds on, rest 10 sec
Mountain Jumpers	50 seconds on, rest 10 sec

Height:
Weight:	lbs.
Bodyfat:	%
Skill Level:
Primary Goal:

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