PERSONAL TRAINER PROJECT CLIENT: MIKE

WALLACE

WARM UP High Knees 25 times

(quads and hamstrings)

Butt Kicks50 times (glutes)

1 mile run (quads,hamstrings)

Hip Flexors Both hips for 15 seconds (hips)

DAY ONE (CARDIOVASCULAR) 10 mile bike ride (heart health,

hamstrings, quads, calves)

Jump Rope(30 reps for 5 sets)(heart health,hamstrings, quads, calves)

Swimming (heart health and all leg and arm muscles)(Free style 20 laps in a 25 meter pool)

Step Aerobics (100 reps for 10 sets) Step up and then down continuously (heart health and all leg and arm muscles)

DAY TWO (MUSCULAR ENDURANCE) Squats (10 reps for 6 sets) Using your Body Weight (quads, glutes, hamstrings)

Push-Ups (12 reps for 4 sets) (core, biceps, triceps, deltoids)

Plank (2 minutes for 5 sets) (core, triceps, deltoids)

Dips (15 times for 6 sets) (core, biceps, triceps, deltoid, trapezius, pecs)

DAY THREE (MUSCULAR STRENGTH) Dumbbell Shrugs (8 reps for 2 sets) (pecs, trapezius, deltoids)

Chin Up (5 reps for 2 sets)(biceps and triceps)

Handstand Push Up (3 reps for 2 sets)(biceps, triceps and core)

Side Plank (2 minutes for 3 sets)(core, obliques)

DAY FOUR (CORE) Sit-Ups (50 reps 6 sets)

(core) Plank with diagonal arm lift

(2 minutes for 2 sets)(core, biceps, deltoids, pecs)

Single Leg Lowering (25 reps for 2 sets)(core, hamstrings, lower back)

V-Sit (25 reps for 4 sets)(core, hamstrings)

COOL DOWNS Walking (.5 of a mile) (leg muscles)

Calf Raise Down (25 times)(calf muscles)

Side Arm Swirls (both arms forward 8 times and backwards 8 times)(trapezius, deltoids)

Stretching Quads(quads)

YOU SHOULD BE FIT NOW!!!