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	40 seconds on, rest 10 sec
High Knees	40 seconds on, rest 10 sec
Mountain Climbers	40 seconds on, rest 10 sec
Jumping Jacks	40 seconds on, rest 10 sec
Bent Leg Deadlift (bodyweight only)	40 seconds on, rest 10 sec

Muscle Balancing click to hide (-)

8 minutes Muscle Balancing, alternate the following exercises with 50 seconds of work and 10 seconds of rest

Workout Information/ Instruction 8 minutes Muscle Balancing, alternate the following exercises with 50 seconds of work and 10 seconds of rest	Planned Time		Reps Completed Set 1	Reps Completed Set 2
Pec Major Stretch	50 seconds on, rest 10 sec
Lower Trap on the Ball	50 seconds on, rest 10 sec
Triceps Mobility	50 seconds on, rest 10 sec
Sit To Stand	50 seconds on, rest 10 sec
Glute Piriformis Mobility	50 seconds on, rest 10 sec
Reverse Spider Lunges	50 seconds on, rest 10 sec
2 Position Bosu Dyna Plank	50 seconds on, rest 10 sec
Lower Ab Ball Twists	50 seconds on, rest 10 sec

HIIT click to hide (-)

7 minutes of HIIT-based weight training, alternate the following exercises for 50 seconds of work and 10 seconds of rest

Repeat Muscle Balancing and HIIT-based weight training 2x, for a total of 30 minutes of exercise

Workout Information/ Instruction 7 minutes of HIIT-based weight training, alternate the following exercises for 50 seconds of work and 10 seconds of rest Repeat Muscle Balancing and HIIT-based weight training 2x, for a total of 30 minutes of exercise	Planned Time		Reps Completed Set 1	Reps Completed Set 2
Isometric Squat With Dumbbell Curls	40 seconds on, rest 20 sec
Squat With A Med Ball Pick Up, Triple Press, And Stand	40 seconds on, rest 20 sec
Serratus Med Ball Push Ups On Ball	40 seconds on, rest 20 sec
Single Plate Push Ups Superset	40 seconds on, rest 20 sec
Forward Spider Lunge	40 seconds on, rest 20 sec
Lat Pull	40 seconds on, rest 20 sec
2 Position Bosu Dyna Plank	40 seconds on, rest 20 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
Karaoke Step	40 seconds on, rest 10 sec
Squat Thrusts With A Leg Spread	40 seconds on, rest 10 sec
Breakdancers	40 seconds on, rest 10 sec
Single Leg Bounding	40 seconds on, rest 10 sec
Push Up Superset On Knees	40 seconds on, rest 10 sec

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

Did you enjoy this workout? Share it with friends: