3/5/8 Week Custom Workout Plans

When I became a personal trainer I knew that I wanted to do it independently.  Even though I teach group fitness classes at the gym and will absolutely train at the gym setting, I am also aware that most people seriously hate the gym and being around people to work out.  I am also aware that people LOVE the gym and everyone’s schedule is different and everyone is busy, so to try to fit a workout in with a trainer is sometimes nearly impossible and people tend to find it easier to do it on their own, but have structure.  That's where I come in. I want to branch myself out as much as possible and to make myself available to as many people as possible.  I know what an emotional roller coaster weight loss is and I know that sometimes all you need is that one person to support you, so I want to be that person!

How it Works:

I thought about trying out offering personalized workout routines for each client interested.  What we would do is gather all your information and talk about your goals and when you want to achieve them.  

1. Once we do that, we will decide on the length of the program that you would want and I would get started with your chart.   

2. I would do your calculations based off the measurements that you give me and would give you an estimated caloric intake with the intensity level of your workout routine. This is when you would also take before pictures.  Pictures are SO important and you'll see why!! :)

3. I would then give you a routine that would push you hard enough to your goals.  It would be very descriptive with how many sets and reps, along with example pictures/video for any moves that you are no sure how to do.  

4. I would check in on you daily and make sure that you don’t have any questions, that you fit your workout in, how you're doing with your meals, and to see how you feel.  So, although I would not be there to “train” you, we would work very closely on a one-on-one basis.
5. For days that you can't make it to the gym and you just want to do at home workouts, I provide full workout videos.  They are workouts that I create and record for you to follow along.  It takes the guess work out of your workouts, as you're able to follow me through the whole thing :)

PRICES:

3 wk custom plan * 5 wk custom plan * 8 wk custom plan

Workouts only                      Workouts only                          Workouts only

$35                                $55                                                 $85

Workout & caloric est.               Workout & caloric est.                Workout & caloric est.
$40                                                 $60                                                 $90

Workouts & Meal Plan               Workouts & Meal Plan                Workouts & Meal Plan

(14 day jump start)                       (14 day jump start)                      (14 day jump start)

$45                                                   $65                                                $95

(See Shakeology/Custom Workout Packages page to see pacakges that include incorporating Shakeology into your diet and information about what Shakeology is)

3 Week Custom Plans

3 Wk Workouts $35.00 USD 3 Wk Workout & Calorie Est. $40.00 USD 14 Day Jumpstart $45.00 USD

5 Week Custom Plans

5 Wk Workouts $55.00 USD 5 Wk Workout & Calorie Est. $60.00 USD 14 Day Jumpstart $65.00 USD

8 Week Custom Plans

8 Wk Workouts $85.00 USD 8 Wk Workout & Calorie Est. $90.00 USD 14 Day Jumpstart $95.00 USD

*After your payment is received, you will then receive a questionnaire to start the process.

Below is an example workout plan for week one of a 5 week plan.  This client already had a few Beachbody programs that she still wanted to incorporate and said that she could only do 3 days a week for sure and maybe some stuff on the weekends.  Each week will progress.

WEEK ONE

MONDAY-Lower Body

WARM UP: 10 min of your choice to just get the  heart rate going

REPS

SETS

REST

Weighted Squats

10 to 12

3

60 sec

Weighted Walking Lunge

20-22

2

60 sec

Hamstring Curl

10 to 12

2

60 sec

Multi-Plane Lunges (front, 45 degree

40 each leg

2

30 sec

side, and behind)

Step Up with Hip Flexion

40 each leg

2

30 sec

Standing one leg calf raise

10 to 12

2

60 sec

Weighted Russian Twist from Floor

30-35

2

30 sec

Back Extension

25-30

3

60 sec

Straight Crunch on Ball or Slant

25-30

2

30 sec

(with weight)

CARDIO:

30 Min TF HIIT or the HIIT 15 twice

COOL DOWN: 5 mins of stretching

WEDNESDAY-Upper Body

WARM UP: 10 min of your choice

REPS

SETS

REST

Standard Push Ups

10 to 12

3

60 sec

(these can be done on your knees, but

if you can do them on your toes with less

range of motion, I would prefer that bc

you will kep your core and everything

tight)

Rows

10 to 12

3

60 sec

Dumbbell Curl

10 to 12

3

60 sec

Tricep Dips (see Pic)

20

3

30 sec

Shoulder Press

15

3

60 sec

Lateral Raises

10 to 12

3

60 sec

Chest Press

10 to 12

3

60 sec

Cardio

Do 15 Jumping Jacks between each move THEN rest and repeat.

COOL DOWN- 5 min stretch

FRIDAY-Total Body

WARM UP: 10 min of your choice

REPS

SETS

REST

PUSH PRESS

8 to 10

4

none

Do the first 4 exercises together on this one. Example: Push Press, Squat, Push Up,

Squat

8 to 10

4

none

Single Deadlift, then repeat 3 more times.

Push Up

8 to 10

4

none

Single Leg Deadlift

8 to 10

4

2 min

Back Extension

15-20

2

60 sec

Alternate Superman

20-25

2

60 sec

Plank Hold

30 sec

3

45 sec

Wood Chop

20-25

3

90 sec

Cardio

30 min of interval training of your choice

COOL DOWN

15 min stretching

SATURDAY-Stretch/Light Cardio

Stretch entire body (P90X X Stretch would be great if you have it.  Or TF Stretch is just fine, too).

30-45 min power walk (with or without hand/ankle weights…walmart has those for cheap if you can/need to get them).

SUNDAY

P90X Yoga

SAMPLE WORKOUT VIDEO (Glute work-Bridge Exercise- 5 minute challenge. Workouts provided to paying clients are full workouts, but no longer than 40 minutes)