WORKOUT 1

Warm up: Cardio 10 minutes

Mode: Treadmill. 40-60% HRmax, Intensity: 5 with 0-2% incline
Objective: Work on aerobic training and strength training.
Resistance Training:
Exercises
Stability ball hamstring curls
Horizontal rows on the TRX
Jump squats
Push ups on the TRX
Bicep curls
TRX Body saw
Oblique tilts

Weight
Body weight
Body weight
Body weight
Body weight
Body weight
Body weight
Body weight

Cool Down:
Bike 5 minutes, 10-30% HRmax, Resistance 7
Stretches/Flexibility
- Hamstring stretch
- Quadriceps stretch
- Chest stretch pecs
- Biceps stretch
- Triceps/Shoulder stretch

Sets & Reps

3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10

Rest Interval
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec

RPE
7
7
7.5
7
7
7
7

WORKOUT 2
Warm up: Cardio 10 minutes
Mode: Treadmill, 40-60% HRmax Intensity: 5.3 with 0-2% incline
Note: Client did great with increased speed. They are really improving running skills
Objective: Increase aerobic training and work on overall strength
Resistance Training:
Exercises
Single leg deadlift with dumbbell
Bent over DB row
Sumo squats
Scapular push ups
Front raises
Lat pull down
Roll outs

Weight
Sets & Reps
20 lbs
3 x 10
12 lbs
3 x 10
20 lbs
3 x 10
Body weight 3 x 10
10 lbs
3 x 10
60 lbs
3 x 10
Body weight 3 x 10

Note: Changed the weight for front raises from 12 to 10 lbs.

Cool Down:
Bike 5 minutes, 10-30% HRmax. Resistance 7
Stretches/Flexibility
- Hamstring stretch
- Quad stretch
- Chest stretch pecs
- Biceps stretch
- Triceps/Shoulder stretch

Rest Interval
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec
30 sec

RPE
7
7
7
7.5
7
7
7

WORKOUT 3
Warm up: dynamic stretches, HR 40-50% HRmax, time: 5-10 minutes
Exercise
Ankle rotations
High knees
Butt kicks
Hip stretch with rotation twist
Push up Ts
Arm circles

Time
10 (5 each direction)
30 secs
30 secs
Aim for 10 (5 on each side)
Aim for 10 (5 on each side)
20 secs (10 in each direction)

Objective: Focus on improving overall strength

Resistance Training:
Exercises
Weight
Sets & Reps Rest Interval RPE
Supine hip extensions on stability ball Body weight 3 x 10
30 sec
7
Bent over DB rows
12 lbs
3 x 10
30 sec
7
Jump squats
Body weight 3 x 10
30 sec
7
Scapular push ups
Body weight 3 x 10
30 sec
7
Bicep curls with shoulder press
12 lbs
3 x 10
30 sec
7
TRX body saw
Body weight 3 x 10
30 sec
7
Palloff press
Body weight 3 x 10
30 sec
7
Note: increased bicep curls with shoulder press and noticed improvements. Core was fatigued by
the end of the session. Could increase jump squats
Cool Down:
Bike 5 minutes, 10-30% HRmax, Resistance 7
Stretches/Flexibility
- Hamstring stretch
- Quad stretch
- Chest stretch pecs
- Biceps stretch
- Triceps/shoulder stretch

WORKOUT 4
Warm up: dynamic stretches, HR 40-50% HRmax, time: 5-10 minutes
Exercise
Ankle rotations
High knees
Butt kicks
Jump squats
Hip stretch with rotational twist
Arm circles

Time
10 (5 each direction)
30 secs
30 secs
Aim for 15
Aim for 10 (5 on each side)
20 secs (10 in each direction)

Objective: Improve general strength

Resistance Training:
Exercise

Weight

Sets & Reps

Rest Interval

Supine hip extensions

on stability ball
Bent over DB rows
with extensions
Goblet squat with kicks
Stability ball DB press
Biceps curls with
shoulder press

Body weight

3 x 10

30 secs

RP
E
7

15 lbs

3 x 10

30 secs

20 lbs
15 lbs
12 lbs Note:
needed to lower the
weight to 10 lbs
Body weight
Body weight

3 x 10
3 x 10
3 x 10

30 secs
30 secs
30 secs

7
7
7

45 secs
45 secs (with as
many rotation as
she can aim for
10)

30 secs
30 secs

7
7

Plank
Side plank with core
rotation

Cool Down:
Treadmill 5 minutes, 10-30% HRmax. Speed 3.5 mph
Stretches/Flexibility
- Hamstring stretch
- Quad stretch
- Chest stretch pecs
- Biceps stretch

- Triceps/shoulder stretch

WORKOUT 5
Warm up: Cardio 10 minutes
Mode: Treadmill, 40-60% HRmax Intensity: 5.5-6 with 2-3% incline
Note: 5.5 was a little too difficult in the beginning, start at a lower speed.
Objective: Work in aerobic and strength training
Resistance Training:
Exercises

Weight

Sets & Reps

Supine hip extensions on

stability ball
Horizontal rows on the TRX
Goblet squat with leg kicks
Push ups on the TRX
Biceps curls with shoulder press
Plank jumping jacks
Bird dogs

Body weight

3 x 10

Body weight
20 lbs
Body weight
10 lbs
Body weight
Body weight

3 x 10
3 x 10
3 x 10
3 x 10
25 jumps
20 10 on each
side

Cool Down:
Bike 5 minutes, 10-30% HRmax, Resistance 7
Stretches/Flexibility
- Hamstring stretch
- Quad stretch
- Chest stretch pecs
- Biceps stretch
- Triceps/shoulder stretch

Rest
Intervals
30

RP
E
7

30 secs
30 secs
30 secs
30 secs
30 secs
30 secs

7.5
7
7
8
7
7

WORKOUT 6
Warm up: dynamic stretches, HR 40-50% HRmax, time: 5-10 minutes
Exercise
Ankle rotations
High knees
Butt kicks
Hip stretch with rotational twist
Push up Ts
Arm circles

Time
10 (5 each direction)
30 secs
30 secs
Aim for 10 (5 on each side)
Aim for 10 (5 on each side)
20 secs (10 in each direction)

Objective: Work on strength training, incorporate tri sets and new exercises
Resistance Training
Exercises: Tri-sets
Single leg squats on stability ball
Push ups on TRX
Plank jumping jacks
Stability ball hamstring curls
Horizontal rows on TRX
Upside down bug core stabilizer
Lat pull down
Bicep curls with shoulder press
Pall off press

Weight
Body weight
Body weight
Body weight
Body weight
Body weight
Body weight
60 lbs
10 lbs
Body weight

Sets & Reps

3 x 10
3 x 10
3 x 25 jumps
3 x 10
3 x 12
10 (5 on each side)
3 x 10
3 x 10
3 x 10

Cool Down:
Treadmill 5 minutes, 10-30% HRmax. Speed 3.5 mph
Stretches/Flexibility
- Hamstring stretch
- Quad stretch
- Chest stretch pecs
- Biceps stretch
- Triceps/shoulder stretch

Rest Interval
30 secs
30 secs
30 secs
30 secs
30 secs
30 secs
30 secs
30 secs
30 secs

RPE
7
7
7.5
7.5
7
8
7.5
8
7

WORKOUT 7
Warm up: dynamic stretches. HR 40-50% HRmax, time: 5-10 minutes
Exercise
Ankle rotations
High knees
Butt kicks
Hip stretch with rotational twist
Push up Ts
Arm circles

Time
10 (5 each direction)
30 secs
30 secs
Aim for 10 (5 on each side)
Aim for 10 (5 on each side)
20 secs (10 in each direction)

Objective: Work on and improve strength training

Resistance Training:
Exercises: Tri sets
Weight
Sets & Reps
Rest Interval RPE
Goblet squat*
20 lbs
3 x 10
30 secs
7
Push ups on TRX
Body weight 3 x 10
30 secs
7
TRX body saw*
Body weight 3 x 10
30 secs
7
Stability ball hamstring curls
Body weight 3 x 10
30 secs
7.5
Horizontal rows on TRX
Body weight 3 x 12
30 secs
7
Upside down bug core stabilizer
Body weight 10 (5 each side) 30 secs
8
Lat pull down
60 lbs
3 x 10
30 secs
7.5
Bicep curls with shoulder press
10 lbs
3 x 10
30 secs
8
Pall off press
Body weight 3 x 10
30 secs
7
*Note: changed single leg squat in stability ball to goblet squats and jumping jacks plank to TRX
body saw because inner thigh/groin of client was sore.
Cool Down:
Treadmill 5 minutes, 10-30% HRmax, Speed -3.5 mph
Stretches/Flexibility
- Hamstring stretch
- Quad stretch
- Chest stretch pecs
- Biceps stretch
- Triceps/shoulder stretch

WORKOUT 8
Warm up: cardio 10 minutes
Mode: Treadmill. 40-60% HRmax Intensity: 5 with 0-2% incline RPE = 7-7.5
Objective: Work on aerobic training and strength
Resistance Training:
Exercises
One legged hip extensions
Horizontal rows on the TRX
Jump squats
Push ups on the TRX
Bicep curls with shoulder press
Stability ball roll outs
Oblique tilts
Note: Enjoyed the jump squats

Weight
Body weight
Body weight
Body weight
Body weight
10 lbs
Body weight
20 lbs

Cool Down:
Bike 5 minutes, 10-30% HRmax. Resistance -7
Stretches/Flexibility
- Hamstring stretch
- Quad stretch
- Chest stretch pecs
- Biceps stretch
- Triceps/shoulder stretch

Sets & Reps

3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10

Rest Interval
30 secs
30 secs
30 secs
30 secs
30 secs
30 secs
30 secs

RPE
7.5
7
8
7
7.5
7
7