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PERSONAL TRAINING PROGRAM

The document outlines a six-week personal training program aimed at increasing strength and endurance through various workouts, including endurance tests and strength exercises. Each week consists of specific daily workouts focusing on different muscle groups and training styles, such as circuit training, Fartlek, and sports activities. Warm-up and cool-down exercises are included for each session to ensure proper preparation and recovery.

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maksimdonkov2
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9 views8 pages

PERSONAL TRAINING PROGRAM

The document outlines a six-week personal training program aimed at increasing strength and endurance through various workouts, including endurance tests and strength exercises. Each week consists of specific daily workouts focusing on different muscle groups and training styles, such as circuit training, Fartlek, and sports activities. Warm-up and cool-down exercises are included for each session to ensure proper preparation and recovery.

Uploaded by

maksimdonkov2
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PERSONAL TRAINING PROGRAM

OBJECTIVES: Increase Strength and Endurance

TESTS:
Endurance test: Test course Navette: It is a progressive aerobic endurance test used to measure
cardiovascular fitness. In this test the participants run back and forth between two points that are 20 meters
apart, following beeps that gradually increase in speed. The test ends when the participant can’t keep up with the
beeps.
Strenght tests: Amount of push ups in 1 minute, squats in 1 minute and vertical and horizontal jump tests

WARM-UP AND COOL DOWN EXCERCISES:


Joint mobility: Rotation of knees, hips, shoulders and neck; 10s each.
Muscle stretching: Stretch of calves, buttocks, quadriceps, triceps, wrists and chest
GUIDING IMAGES FOR EXCERCISES

DUMBELL FLYS RUSSIAN TWISTS

ARNOLD PRESS DUMBELL PULLOVER


Week 1

Day 1: Arms and Chest Workout

Warm-up: 5 minute run

Main workout:

• Dumbbell bicep curls 20 reps


• Dumbbell triceps extensions 20 reps
• Dumbbell flys 20 reps
• Dumbbell bench press 20 reps

Repeat the routine until the end of the class

Cool-down: Stretching

Day 2: Fartlek x8

Warm-up: Joint mobility, 3 minute run

Main workout:

• 3 minutes medium intensity


• 1 minute high intensity
• 1 minute low intensity

Cool-down: 5-minute walk

Day 3: Tabata 20’’ exercise 10’’ rest x8

Warm-up: Joint mobility, muscle stretching, jump rope

Main workout:

• Mountain climbers
• Push-ups
• Kettlebell swings
• Russian twists

Cool-down: Stretching
Week 2

Day 1: Circuit Training

Warm-up: 5-minute run, joint mobility

Main workout: 40’’ exercise 20’’ rest x8

• Squats
• Push-ups
• Lunges
• Plank
• Bicep curls with resistance bands

Cool down: Stretching

Day 2: Total Training

Warm-up: Joint mobility, 5 minute run

Main workout: 35 minutes

• Squats – 20 reps
• 1-minute run
• Push-ups – 20 reps
• 1-minute run
• Triceps dips on a bench – 30 reps
• 1-minute run
• Plank x2 – 20 sec
• 1-minute run

Cool Down: Stretching

Day 3: Sports and Gym, Back Workout

Warm-up: 5 minute run, muscle stretching, joint mobility

Main workout: 1 hour of football and gym exercises

• Lat pulldown – 20 reps x4 sets


• Barbell row – 20 reps x4 sets
• Seated row – 20 reps x4 sets

Cool-down: Stretching

Week 3

Day 1: AMRAP (As Many Rounds As Possible)

Warm-up: Jump rope, joint mobility, muscle stretching

Main workout:

• 10 squats
• 10 burpees
• 15 crunches
• 10 push-ups

Cool-down: Stretching

Day 2: Cardio and Bodyweight Exercises

Warm-up: Joint mobility, 3-minute run

Main workout:

20-minute run

20 minutes of:

• Squats – 20 reps
• Crunches – 20 reps
• Side plank with movement – 20 reps
• Push-ups – 20 reps

Cool-down: Stretching

Day 3: Sports

Warm-up: Joint mobility, muscle stretching


Main workout: Tennis match

Cool-down: Stretching

Week 4

Day 1: Arm and Forearm Exercises

Warm-up: Joint mobility, muscle stretching, 3 minute run

Main workout:

• Bicep curls with resistance bands – 20 reps


• Lateral raises – 20 reps
• Triceps extensions – 20 reps
• Wrist curls – 20 reps
• Reverse wrist curls – 20 reps
• Bootom up press with russian dumbell – 20 reps
• Repeat the routine until the end of the class

Cool-down: Stretching

Day 2: FARTLEK, Variation

Warm-up: Joint mobility, muscle stretching, 3 minute run

Main workout:

• 2’ high intensity
• 2’ medium intensity
• 1’ low intensity
• X8

Cool-down: Stretching

Day 3: Sports
Warm-up: Muscle stretching, joint mobility, 3-minute run

Main workout: Basketball game

Cool-down: Stretching
Week 5

Day 1: Dumbbells 20 min + 15 min Run

Warm-up: Muscle stretching, joint mobility, 3 minute run

Main workout:

• 15-minute continuous run


• Dumbbell squats – 20 reps
• Bent-over dumbbell rows – 20 reps
• Dumbbell shoulder press – 20 reps
• Dumbbell bicep curls – 20 reps

Cool-down: Stretching

Day 2: 15-Minute Run + 25 Minutes Chest and Shoulder Exercises

Warm-up: Joint mobility, muscle stretching, 5-minute run

Main workout:

• Shoulder push-ups – 10 reps


• Arnold press – 20 reps
• Front raises – 20 reps
• Dumbbell pullover – 20 reps
• Dumbbell bench press – 20 reps
• Dumbbell flys – 20 reps

Cool-down: Stretching

Day 3: Bodyweight Exercises 15’ + Cycling 30’

Warm-up: 3 minutes jump rope, joint mobility

Main workout:

• Burpees 10 reps x4
• Push-ups 20 reps x4
• Jump squats 20 reps x4
• Pull-ups 10 reps x4
• Cycling – 30 minutes

Cool-down: Stretching

Week 6

Day 1: Abs and Legs Exercises – 35’

Warm-up: Joint mobility, muscle stretching, 5-minute run

Main workout:

• Weighted crunches – 20 reps


• Plank – 30’’ x3
• Bicycle crunches – 20 reps
• Isometric squats – 20’’
• Weighted lunges – 20 reps
• Weighted squats – 20 reps

Cool-down: Stretching

Day 2: 20’ Continuous Run + EMOM 15’

Warm-up: Mobility exercises, 3 minutes jump rope

Main workout:

• 20’ running
• 10 squats
• 10 push-ups
• 5 burpees

Cool-down: Stretching

Day 3: Sports
Warm-up: Muscle stretching, joint mobility, 3 minute run

Main workout: Volleyball match

Cool-down: Stretching

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