Workout Name:    In-Home Exercise Program -- example
Client:    Suzy Sweatsocks
Expires:    04-16-2022
Set up your circuit first. Warm-up for 5 minutes on the treadmill or elliptical and then spend another 5 minutes continuing to elevate the heart rate and RPE's to approximately a 2-3 which is light to moderate exertion. Exertion during the circuit should be on average, 4-6 which is somewhat hard to heavy exertion. There will be periods of very heavy exertion. Allow yourself to actively recover between those HIIT intervals.

On the squats and lunges, utilize 10lb. d/b. The key is to choose an adequate amount of weight that will enable you to perform the exercise without breaking form and reaching momentary muscle failure within 8-12 repetitions. On pushups, you may perform these modified with the knees down until you are able to complete a full pushup safely. Dips may be performed from your bench. Biceps curls, please use 8-10d/b.

Bench press, 8-10lbs. Remember, this is being performed on the stability ball so you may not be able to press what you could on a stable bench. Bent over rows, 12-15lb. d/b.

Intersperse cardio stations on the elliptical and treadmill between every two to three muscular strength training stations. For example, perform squats, then bent over rows, followed by 75 seconds of cardio all out (i.e. HIIT - high intensity interval training) so that you are winded by the end of the interval. Then, perform the bench press and pushups followed by another cardio HIIT interval.

You may perform this program two-three non-consecutive days/week, 1-4 times through, time depending. Complete the program with the abs/core segment and then the flexibility segment at the end. Perform myofascial release on the foam roller for the hip abductors/IT band prior to stretching.

1

Lower Body

Squats

Muscle Group: Quadraceps/Glutes/Hamstrings
Equipment: Dumbbells

2

Upper Body

Bent over row

Muscle Group: Back - Trapezius
Equipment: Dumbbells, Bench

3

Upper Body

Bench Press

Muscle Group: Chest
Equipment: Dumbbells, Ball

4

Upper Body

Pushups

Muscle Group: Chest
Equipment: Incline, Bench

5

Upper Body

Bow-arrows

Muscle Group: Back - Trapezius
Equipment: Tubing

6

Upper Body

Standing Lateral Raises

Muscle Group: Medial Deltoid - MiddleShoulder
Equipment: Dumbbells

7

Lower Body

Lunges

Muscle Group: Quadraceps/Glutes/Hamstrings
Equipment: Dumbbells

8

Upper Body

Flexed Dips

Muscle Group: Triceps
Equipment: Bench

9

Lower Body

Supine abduction

Muscle Group: Quadraceps/Glutes/Hamstrings
Equipment: Tubing

10

Abs and Core

Planks - Full

Muscle Group: Abdominals/Core
Equipment: none

11

Abs and Core

Reverse curls

Muscle Group: Abdominals/Core
Equipment: Floor

12

Abs and Core

Lateral flexion

Muscle Group: Abdominals/Core
Equipment: Ball

13

Abs and Core

Roll outs

Muscle Group: Abdominals/Core
Equipment: Ball

14

Stretching

Glutes-Hamstrings Stretch

Position: Standing
Equipment: none

15

Stretching

Quadriceps Stretch

Position: Standing
Equipment: none

16

Stretching

Abductors-IT Bands Stretch

Position: Standing-supported
Equipment: none

17

Stretching

Adductors Stretch

Position: Standing Lunge
Equipment: none

18

Stretching

Back Stretch

Position: Standing-traps
Equipment: none

19

Stretching

Back Stretch

Position: Standing-lats
Equipment: none

20

Stretching

Chest Stretch

Position: Standing
Equipment: none

21

Stretching

Triceps Stretch

Position: Standing
Equipment: none

22

Stretching

Biceps Stretch

Position: Standing
Equipment: none

23

Stretching

Abdominals Stretch

Position: Standing lateral flexion
Equipment: none

24

Stretching

Spine Stretch

Position: Grandfather
Equipment: none

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