Sample workout

You will receive detailed instructions on how to warm-up, cool-down and stretch correctly.

It is impossible to write a general 'sample' work-out because everybody's goals are different (toning, energy, weight loss etc.) and every plan I write is different, but here is a sample from a programme I have recently given one of my clients.

My client wanted all over toning, to give her metabolism a boost and lose weight. I gave her a balanced programme including strength and cardiovascular exercise. The following is a section from a circuit training workout which tones the muscles and elevates the heart rate, thus burning those calories!

Circuit [explanations for all exercises are sent with the workout]
30 seconds each station

	Exercise	Equipment
1	Jogging on the spot, if you can: lift your arms up and down in the air as well
2	Squats
3	Knee-lifts (with hops if you can)
4	Press-ups – position 1
5	Run up and down step	Step (bottom step of stairs/ garden step/doorstep)
6	Bent over row	1kg weights
7	skipping	Skipping rope
8	Biceps curl	Tubing
9	run all the way up the stairs, walk down – careful on the way down	Staircase
10	Triceps extension	1 kg weights
	etc....

Example exercise explanation:

Squats

Muscles worked: thighs and bottom

• Feet hip distance, parallel, toes pointing forwards.
• Stomach tight, shoulders back.
• Bend knees and lower down, leaning forward from the hips and pushing your bottom right out behind you.
• Make sure your chest stays open and your back is flat – no arching or rounding of the shoulders.
• Knees in line with the laces on your trainers – make sure they do NOT come any further forwards.
• Imagine you are lowering yourself to sit on a chair.