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Week 1 - Day 1 (Wednesday) of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
   Video
Theraband Internal\External Warmup Rotation (AD)

12 reps,8 reps 
3
   Video
Bench Press

20 reps @ 55 lbs,20 reps @ 55 lbs,
10 reps @ 55 lbs  
4
   Video
Dumbbell Fly

20 reps @ 10 lbs,15 reps @ 15 lbs 
5
 
Cardio Interval Training

2 minutes 
6
   Video
Push Ups (regular position)

1 reps,1 reps 
7
   Video
Dumbbell Lateral Raise

20 reps @ 15 lbs,15 reps @ 16 lbs 
8
   Video
Dumbbell Rear Lateral Raise

20 reps @ 6 lbs,15 reps @ 7 lbs 
9
   Video
Dumbbell Lying Triceps Extension

15 reps @ 10 lbs,10 reps @ 10 lbs 
10
   Video
Cable One Arm Triceps Pushdown

20 reps @ 15 lbs,15 reps @ 15 lbs 
11
 
Cardio Interval Training

2 minutes 
12
   Video
Reverse Crunches

3 reps,3 reps 
13
   Video
Bent Knee Crunches

7 reps,7 reps 
14
   Video
Toe Touchers

6 reps,6 reps 


Week 1 - Day 2 (Thursday) of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
   Video
Bodyweight One Leg Toe Press

0 reps,0 reps 
3
   Video
Dumbbell Plie Squat

20 reps @ 15 lbs,15 reps @ 15 lbs,
8 reps @ 15 lbs  
4
   Video
Bent Leg Knee Ups from Bench

4 reps,4 reps 
5
   Video
Machine Leg Curl

20 reps @ 15 lbs,15 reps @ 15 lbs 
6
   Video
Feet Elevated Crunches

6 reps,6 reps 
7
   Video
Bodyweight One Leg Toe Press

0 reps,0 reps 
8
   Video
Side Lying Inner Thigh Leg Lifts

1 reps,1 reps 
9
   Video
Side Lying Outer Thigh Leg Lifts

1 reps,1 reps 
10
   Video
Reverse Crunches

3 reps,3 reps 
11
   Video
Toe Touchers

5 reps,5 reps 
12
   Video
Alternate Heel Touchers

6 reps,6 reps 


Week 1 - Day 3 (Friday) of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
   Video
Kneeling Cross Body Extension

2 reps,2 reps 
3
   Video
Toe Touchers

6 reps,6 reps 
4
   Video
Cable One Arm Row

20 reps @ 25 lbs,15 reps @ 25 lbs 
5
   Video
Lat Pulldown Close Grip Front

20 reps @ 35 lbs,15 reps @ 40 lbs 
6
 
Cardio Interval Training

2 minutes 
7
   Video
Alternate Heel Touchers

6 reps,6 reps 
8
 
Cardio Interval Training

2 minutes 
9
   Video
Cable Standing Curl

20 reps @ 25 lbs,15 reps @ 30 lbs 
10
   Video
Bent Leg Knee Ups from Bench

3 reps,3 reps 
11
 
Cardio Interval Training

2 minutes 
12
   Video
Reverse Crunches

3 reps,3 reps 
13
   Video
Side Lying Inner Thigh Leg Lifts

1 reps,1 reps 
14
   Video
Side Lying Outer Thigh Leg Lifts

1 reps,1 reps 
15
 
Cardio Interval Training

2 minutes 
16
   Video
Alternate Heel Touchers

7 reps,7 reps 


Week 1 - Day 4 (Saturday) of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
   Video
Dumbbell Bench Press

20 reps @ 60 lbs,15 reps @ 65 lbs,
8 reps @ 60 lbs  
3
 
Cardio Interval Training

2 minutes 
4
   Video
Dumbbell Fly

20 reps @ 10 lbs,15 reps @ 15 lbs 
5
   Video
Push Ups (wide position)

0 reps,0 reps 
6
   Video
Dumbbell Military Press

20 reps @ 25 lbs,15 reps @ 25 lbs,
8 reps @ 25 lbs  
7
   Video
Dumbbell Rear Lateral Raise

20 reps @ 6 lbs,15 reps @ 7 lbs 
8
 
Cardio Interval Training

2 minutes 
9
   Video
Barbell Lying Triceps Extension

20 reps @ 25 lbs,15 reps @ 25 lbs,
8 reps @ 25 lbs  
10
   Video
Dumbbell Triceps Kickback

15 reps @ 7 lbs,10 reps @ 6 lbs 
11
   Video
Reverse Crunches

3 reps,3 reps 
12
   Video
Bent Knee Crunches

7 reps,7 reps 
13
   Video
Cross Crunches

4 reps,4 reps 


Week 1 - Day 5 (Sunday) of Sample Client's Program Week Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
   Video
Bent Arm Back Extensions

2 reps,2 reps 
3
   Video
Lying Cross Body Floor Extension

2 reps,2 reps 
4
   Video
Cable One Arm Row

20 reps @ 25 lbs,15 reps @ 25 lbs,
8 reps @ 25 lbs  
5
   Video
Lat Pulldown Close Grip Front

20 reps @ 35 lbs,15 reps @ 40 lbs 
6
   Video
Bodyweight Walk Lunge

0 reps,0 reps 
7
   Video
Machine Leg Curl

20 reps @ 15 lbs,15 reps @ 15 lbs 
8
   Video
Dumbbell Concentration Curl

20 reps @ 10 lbs,15 reps @ 10 lbs 
9
   Video
Dumbbell One Leg Standing Toe Press

20 reps @ 5 lbs,15 reps @ 5 lbs,
10 reps @ 5 lbs  
10
   Video
Reverse Crunches

3 reps,3 reps 
11
   Video
Bent Knee Crunches

7 reps,7 reps 
 
 
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