PERSONAL TRAINERS GUIDE FOR NOVICE CLIENTS
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Designed for beginner Personal Trainers, the following guide provides an excellent format for phasing your sessions - with periodic increases to ensure sufficient gains. The instructor needs to understand each clients level of ability to ensure the routine is appropriate, and also be able to determine when they are capable of stepping to the next phase.
A good trainer will always have a format in the back of their mind from which their sessions are constructed. The following is an example of that. The good trainer however, will also have a tool kit of variables to add spice to their routines enabling them to modify their planned format with some fun options that maintain balance and direction. Stay tuned for the trainers tool kit (coming soon).
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PHASE 1 |
PHASE 2 |
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Cardio warm up |
4 mins easy |
Cardio build up |
4 mins progressive increase |
Exercise warm up |
10 easy push ups |
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10 alternating back (arm/leg) |
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10 crunches |
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10 fitball lower back |
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10 fitball rows (DB) |
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10 bicep curls |
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10 shoulder press (DB) |
Cardio |
TIME TRIAL (5 mins worth) |
Exercise set 2 |
10 easy push ups |
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10 alternating back (arm/leg) |
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10 crunches |
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10 fitball lower back |
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10 fitball rows (DB) |
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10 bicep curls |
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10 shoulder press (DB) |
Cardio c'down |
5 mins easy |
Stretching |
5-10 mins |
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SESS. PART |
SPECIFICS |
Cardio warm up |
4 mins easy |
Cardio build up |
4 mins progressive increase |
Exercise warm up |
10 easy push ups |
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10 alternating back (arm/leg) |
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10 crunches |
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10 fitball lower back |
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10 fitball rows (DB) |
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10 bicep curls |
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10 shoulder press (DB) |
Cardio |
TIME TRIAL (5 mins worth) |
Exercise set 2 |
push ups (id muscle pump) |
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10 alternating back (arm/leg) |
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crunches (ID muscle pump) |
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10 fitball lower back |
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fitball rows (ID muscle pump) |
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20 bicep curls |
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shoulder press (ID muscle pump) |
Cardio c'down |
5 mins easy |
Stretching |
5-10 mins |
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PHASE 4 |
SESS. PART |
SPECIFICS |
Cardio w' up |
4 mins easy |
Cardio build up |
4 mins intervals (increasing intensity) |
Cardio effort |
Pyramid set (5-10 mins) |
Circuit 1 |
10 easy push ups |
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10 alternating back (arm/leg) |
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10 crunches |
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10 fitball lower back |
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10 fitball rows (DB) |
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10 bicep curls |
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10 shoulder press (DB) |
Circuit 2 |
10-15 easy push ups |
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10-15 alternating back (arm/leg) |
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10-15 crunches |
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10-15 fitball lower back |
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10-15 fitball rows (DB) |
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10-15 bicep curls |
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10-15 shoulder press (DB) |
Cardio c'down |
5 mins easy |
Stretching |
5-10 mins |
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SESS. PART |
SPECIFICS |
Cardio warm up |
4 mins easy |
Cardio build up |
4 mins intervals (increasing intensity) |
Cardio effort |
Pyramid set (5-10 mins) |
Circuit 1 |
10 easy push ups |
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10 alternating back (arm/leg) |
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10 crunches |
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10 fitball lower back |
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10 fitball rows (DB) |
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10 bicep curls |
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10 shoulder press (DB) |
Circuit 2 |
push ups (muscle pump) |
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alternating back (reasonable - slow) |
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crunches (muscle pump) |
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fitball lower back(10-12 or appropriate) |
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fitball rows (muscle pump) |
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bicep curls (muscle pump) |
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shoulder press (muscle pump) |
Cardio c'down |
5 mins easy |
Stretching |
5-10 mins |
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PHASE 6 |
SESS. PART |
SPECIFICS |
Cardio w'up |
4 mins easy |
Cardio build up |
4 mins intervals (increasing intensity) |
Cardio effort |
Hold an average speed 3 minutes |
Alt. exercises |
10 easy push ups |
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10 crunches |
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10+ easy push ups |
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10+ crunches |
Cardio effort |
Increasing speed 3 minutes |
Alt. exercises |
10 bicep curls |
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10 shoulder press |
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10+ bicep curls |
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10+ shoulder press |
Cardio effort |
Hi's and Low's 3 minutes |
Alt. exercises |
10 lunges |
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10 reverse fly's |
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10+ lunges |
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10+ reverse fly's |
Cardio c'down |
a few minutes easy |
Alt. exercises |
10 lower back fitball |
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10 abdominal fitball |
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10 lower back fitball |
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10 abdominal fitball |
Stretching |
5-10 mins |
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SESS. PART |
SPECIFICS |
Cardio w'up |
4 mins easy |
Cardio build up |
4 mins intervals (increasing intensity) |
Cardio effort |
Hold an average speed 3 minutes |
Alt. exercises |
10 easy push ups |
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10 crunches |
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push ups (muscle pump) |
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crunches (muscle pump) |
Cardio effort |
Increasing speed 3 minutes |
Alt. exercises |
10 bicep curls |
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10 shoulder press |
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bicep curls (muscle pump) |
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shoulder press (muscle pump) |
Cardio effort |
Hi's and Low's 3 minutes |
Alt. exercises |
10 lunges |
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10 reverse fly's |
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lunges (muscle pump) |
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reverse fly's (muscle pump) |
Cardio c'down |
10 lower back fitball |
Alt. exercises |
10 abdominal fitball |
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10 lower back fitball |
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10 abdominal fitball |
Stretching |
5-10 mins |
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PHASE 7 - THE FINAL CHALLENGE
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SESSION PART |
SPECIFICS |
Cardio warm up |
4 mins easy |
Cardio build up |
4 mins intervals (increasing intensity) |
Cardio effort |
time trial (5mins PB) |
Alternating exercises |
10 easy push ups |
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10 crunches |
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push ups (muscle pump) |
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crunches (muscle pump) |
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push ups (muscle fatigue) |
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crunches (muscle fatigue) |
Cardio effort |
time trial (4mins same pace) |
Alternating exercises |
10 bicep curls |
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10 shoulder press |
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bicep curls (muscle pump) |
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shoulder press (muscle pump) |
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bicep curls (muscle fatigue) |
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shoulder press (muscle fatigue) |
Cardio effort |
time trial (4mins same pace) |
Alternating exercises |
10 lunges |
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10 reverse fly's |
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lunges (muscle pump) |
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reverse fly's (muscle pump) |
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lunges (muscle fatigue) |
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reverse fly's (muscle fatigue) |
Cardio effort |
time trial (3mins same pace) |
Alternating exercises |
10 lower back fitball |
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10 abdominal fitball |
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10 lower back fitball |
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10 abdominal fitball |
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10 lower back fitball |
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10 abdominal fitball |
Cardio cool down |
easy finish |
Stretch |
5 - 10 mins |
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