This is the demo workout I was asked to craft for Merritt Athletic Clubs. You will see the scenario and my approach:
Merritt Athletic Clubs — Towson
Personal Fitness Trainer Demo
Prefers group exercise classes that focus on cardio
She is 6 months post-partum, overweight, and has high blood pressure. She also has shoulder and neck issues.
Professional Extrapolations based on the given information:
1. The client will have muscular imbalances due to her pregnancy. Performing cardio routines without any resistance training may have also induced more problems.
2. The client should also be advised to seek nutritional counseling, considering that she has high blood pressure and is overweight.
3. The client may have a fear of lifting weights due to media-based misconceptions, and so she will have to be slowly introduced to resistance training. She will also have to be advised on the health and fitness advantages of combining both cardio and strength training, along with an appropriate diet.
The client will need to begin with functional training — stability and muscular endurance. Based on her fitness goals (which a probably to lose weight and increase lean body mass), she would then move on to increasing muscular strength.
I will be utilizing a circuit training approach (low weight, high repetitions, shorter rest periods). Metabolically, circuit training will help the client burn more calories, since staying active minimizes recuperation, and so the body uses more energy to keep her going. This should be no problem, because she should have decent cardiorespiratory endurance.
Warm up will include the bodyweight variations of the resistance exercises to teach proper movement patterns before beginning the actual training session. There will also be a period of self-officiated myofascial release (foam rolling).
The client will be instructed to continue using group exercise classes for cardio; however, I will ask that she decreases the frequency. She will also be told about the benefits of yoga and pilates for stability, flexibility, and muscular endurance. While I will be integrating a little of both into her training sessions, I would like for the client to take a weekly class in either or both.
Upper and lower body strengthening will be split.
Frequency = Overall 5-6 days a week;
— 4-5 days a week for cardio
— 4-5 days a week for muscular endurance/strength;
— 2-4 days a week for core;
— 2 days a week for muscular power (enacted later in the program);
— 2-3 days a week for stability and flexibility;
— 1-2 days a week for active recovery or complete rest
Cardio — 60-80% of MHR
STR — Due to shoulder and neck complications, upper body will be 50-60% of 1RM Max and involve a lot of bodyweight exercises at the beginning of her training. During lower body days, some isometric upper body holds will be implemented (ex. sumo squat while holding dumbbells).
Lower body will generally be within the 60-75% range of 1RM Max; depending on the day (endurance or strength focus), sets and repetitions will either be 2-3 sets 12-15 repetitions or 2-3 sets of 8-12 repetitions.
Warm up — 5-10 minutes
Cardio — 30-70 minutes (depending on class or training style)
ME/MS — 30-60 minutes
* includes core strengthening
Stability/Flexibility — 20-60 minutes (depending on session integration or class)
Cool down — 5-10 minutes
Cardio — Zumba, walking, jogging, biking, Step, PiYo, Insanity, swimming, dancing
ME/MS — Free weights will be the main method of training the client’s lower body. Upper body will be worked through isometric holds, bodyweight exercises, and weight machines (due to their movement mechanics).
Stability/Flexibility — During the warm up, the client will have time for self-myofascial release. Throughout her workouts, she will be asked to switch from traditional exercises to the variation requiring balance (ex. regular push-up to BOSU push-up).
Her core will be worked throughout her workouts, due to the utilization of proper form. 2-4 days week she will also have an Ab Circuit of 3-4 exercises that switch between regular and stabilization styles (supine crunch to Swiss ball crunch).
Day 1 of Training LOWER BODY EXAMPLE
1. Gastrocnemius/Soleus (Calves)
2. Tensor Fascia Latae (TFL)/Iliotibial (IT) Band
3. Latissimus Dorsi
Static Trapezius/Scalene Stretch
Supine Medicine/Swiss Ball Overhead Raise
Active Kneeling Hip Flexor Stretch
Active Stranding Adductor Stretch
*depending on the day’s prescribed workout, what follows will be the bodyweight versions of the resistance exercises.
Example: Prisoner Squat; Alternating Lunges, forward and back; Arm Circles; Wall Sits; Wall Push Ups; Two-Leg Floor Bridge.
Squats and Leg Abduction with a Theraband may also be utilized.
* By NASM technique, I would recommend doing the stretches before any dynamic movement, because the client does possess musculoskeletal imbalances. SMR and stretching will help decrease movement compensations while performing later exercises.
Resistance Circuit [Vertical Load]
2-3 sets, 12-15 repetitions each
1. Dumbbell Squat —> Bodyweight Squat, One Legged
2. Forward and Rear Lunge with DB in Bicep Curl position —> BW Walking Lunge
3. Leg Curl Machine —> Supine Swiss Ball Leg Curl
4. Sumo Squat, holding DB —> BW Sumo Squat with Calf Raise
5. Cable Leg Extension —> Balance Standing Leg Extension
2-3 sets, 10-12 repetitions each
1. Floor Bridge
2. Dead Bug Crunches
3. Floor Prone Cobra
4. Quadraplex/Tiger Stretch
Cardio [Treadmill, Stationary Bike] 5-10 minutes (optional)
Day 2 of Training UPPER BODY EXAMPLE
1. Latissimus Dorsi
3. Hip Adductor
Static Trapezius/Scalene Stretch
Static Child’s Pose
Active Prone Cobra
Supine Overhead Raise with Medicine Ball
Active Hp Adductor Stretch
* bodyweight variations of prescribed STR exercises
Resistance Training Circuit [Vertical and Horizontal Load]
1. Chest Press Machine
2. Bicep Curl Machine
3. Triceps Pull Down Machine
4. Dumbbell Lateral Raises
5. Bodyweight Incline Push-up (Wall or against bench)
6. Triceps Kickback (Cable or Resistance Band)
1. Standing Medicine Ball Chop
2. Isometric Plank
3. Swiss Ball Crunch
4. Swiss Ball Sitting Leg Lift
Light aerobics on a machine (treadmill or stationary bike)
SMR and static stretching