Sample Week of Workouts

Fitness-Program-768x430Hi everyone!
I recently got certified by NASM to be a personal trainer and am working as a trainer at a gym in Seattle. I love working with people in person to get them healthier and more fit but I am also excited to start sharing some workouts and tips on here!

The first thing I want to share is a sample week of circuit workouts that I have been using on some of my clients. I love circuit workouts because they are fast, intense and give you a well rounded routine without needing any equipment. I’ll be posting lots of circuits but also probably some weight training workouts and booty building tips!

For now, here’s sample week 1! Each of these is 4 exercises and can be done 3 times, 4 times or as many times as you can do is 30 minutes. Depending on your fitness level, go for whatever challenges you most! In between days I recommend doing cardio like hiking, walking and a HIIT or run once a week. I use this same model for my own workouts and have seen great results!

Monday: Circuit 1 (full body)

10 push-ups

15 squats

20 walking lunges (10 each leg)

15 sit-ups

Repeat 3-4 times

 

Wednesday: Circuit 2 (arms and abs)

10 leg raises

10 Tricep dip on chair

10 Burpees

10 bicep curls

Repeat 3-4 times

 

Friday: Circuit 3 (legs)

15 Squat thrusters

100 rep Jump rope

20 Pelvic thrusts

20 Weighted stationary lunges

repeat 3-4 times

 

 

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