SAMPLE GENERAL FITNESS PROGRAM

(Platinum Package – 8 weeks)

This individual was looking for a fitness plan that targeted cardiovascular, strength, and balance. Their goal was to lose weight, increase muscle tone, and improve their balance. Following is part of their 8-week fitness program.

YOUR CARDIOVASCULAR PROGRAM:
Monday: Bike 35-40 minutes RPE 3-4
Tuesday: Elliptical 20-25 minutes RPE 5-6
Thursday: Bike 35-40 minutes RPE 3-4
Friday: Elliptical 20-25 minutes RPE 5-6

YOUR WEDNESDAY STRENGTH PROGRAM (2 SETS OF 12-15 REPS):
•Squats - works quadriceps, hamstrings, glutes, and adductors
•Stationary Lunges - works quads, hams, glutes, adductors, and calves
•Leg Squeeze with Ball - works adductors and abductors
•Dynamic Lateral Step-ups - works quads, hams, abductors, and glutes
•Opposite Arm/Leg Extensions on ball - works lower back

YOUR SATURDAY STRENGTH PROGRAM (2 SETS OF 12-15 REPS):
•Pullover (on ball) – mainly works back, also works chest
•Chest Press (on ball) - works chest and triceps
•Standing Front Raises – works shoulders
•Sit Backs/ Roll Backs – works abdominals
•Oblique Crunches on ball – works obliques
•Knee Extensions – works lower abs (harder version of Heel Taps)

YOUR BALANCE PROGRAM (MON, WED, FRI, SAT):
• Stork stand on trampoline
*Hold 10-30 seconds each leg, 2-3 reps each leg
• Bridging
*Hold 5-10 seconds, 1 set of 10-15 repetitions
*Modify as needed to increase level of difficulty

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