Personal trainer gym workout routines and Beginners gym workout female
Personal trainer gym workout routines and Beginners gym workout female
You may listen music during workout for great gym motivation.
How can I warm up my body fast?
There are several ways to warm up faster:
Start with light cardio, such as jogging or jumping jack or skipping, to increase your heart rate and blood flow.
Include dynamic stretches like leg swings and arm circles to warm up the muscles you'll be using during the workout.
Gradually increase the intensity of the warm-up as your body begins to warm up.
You can also try warming up with a warm shower or bath before training. Warm clothing can also help keep your body warm during the warm-up.
Personal trainer best training session ever without injury.
Sequence of exercises for full body warmup and stretching are as follows:
1. Treadmills workout for 5 minutes;
2. Jumping jack for 30 seconds;
3. Shuffle walk forward and backward for 30 seconds watch the video above for more clarification;
4. Criss cross exercise for 30 seconds;
5. Criss cross in pushup position for 30 seconds;
6. Knee pushup who are very fat they may start with knee pushup and then full pushup before starting full body workout.
Now warmup done and now we are going to full body workout.
Music is a must during exercise click here to go my music pages. I have several links regarding music in my website.
Sequence of exercises for full body workout as follows:
1. Basic squat:
Initially, start slowly and then increase the repetitions. Basic Routine is 1 set = 10 -12 repetitions; Similarly, you have to perform 3 to 4 sets;
Watch the video above to see how to do it instructed by personal trainer.
2. Hamstring exercise by barbell;
Initially, barbell without weight and then gradually you have to increase the weights which is called progressive workout sessions.
3. Flat bench press with dumbbells';
Initially, start with dumbbells' and then gradually after few days 7 days you start with barbell;
Watch the video above for more clarification instructed by personal trainer.
4. Bent over Row for back muscles;
5. Plank exercise for abs muscles;
6. Crunches for abs muscles;
7. Leg Raises;
8. Lunges and stretching the leg in Lunges position;
Before starting the legs workout you can follow number 8 & 9.
9. Knee to chest stretching;
10. Stretching you arms:
You may watch the above video attached for more clarification instructed by personal trainer in the basic training sessions.
You may do this exercise before any back, chest and shoulder exercises.
11. Deeper chest Stretching for your back and shoulder muscles.
12. Foam Roller for mobility in your back. You may do this exercise before and after back exercise;
13. Hip flexor by resistance band;
A personal trainer was given a gym workout routine for fat people
Here is a sample gym workout for people who want to lose weight:
Monday:
Warm-up: 5-10 minutes of cardio (jogging, cycling, etc.)
Strength training: 2-3 sets of 12-15 repetitions of the following exercises:
- Squats
- Lunges
- Leg press
- Curling legs
- The calf rises
Cardio: 30 minutes of steady-state cardio (treadmill, elliptical, etc.)
Tuesday:
Warm-up: 5-10 minutes of cardio (jogging, cycling, etc.)
Strength training: 2-3 sets of 12-15 repetitions of the following exercises:
- Cranks
- Lat pull-downs
- A row of seats
- Bicep curls
- Triceps dips
Cardio: 30 minutes of steady-state cardio (treadmill, elliptical, etc.)
Wednesday:
Rest day
Thursday:
Warm-up: 5-10 minutes of cardio (jogging, cycling, etc.)
Strength training: 2-3 sets of 12-15 repetitions of the following exercises:
- Shoulder pressure
- Lateral lifts
- Front jacks
- Upright rows
- Shrugs
Cardio: 30 minutes of steady-state cardio (treadmill, elliptical, etc.)
Friday:
Warm-up: 5-10 minutes of cardio (jogging, cycling, etc.)
Strength training: 2-3 sets of 12-15 repetitions of the following exercises:
- Deadlifts
- Good morning
- Rear extension
- It crushes
- Lifting legs
Cardio: 30 minutes of steady-state cardio (treadmill, elliptical, etc.)
Saturday:
Rest day
Sunday:
Warm-up: 5-10 minutes of cardio (jogging, cycling, etc.)
Strength training: 2-3 sets of 12-15 repetitions of the following exercises:
- Strengthening the pectoral muscles
- Incline chest press
- Cranks
- Dips
Cardio: 30 minutes of steady-state cardio (treadmill, elliptical, etc.)
It is always important to talk to your doctor before starting any new exercise. It is also important to remember that diet plays a vital role in weight loss, so make sure you eat a healthy and balanced diet.
Personal Training Session How To Do One Personal Trainer Tips
Personal training exercises in the gym
A personal gym training routine will vary depending on an individual's goals, fitness level, and any injuries or limitations they may have. However, a general routine may include:
Warm-up: 5-10 minutes of light cardio (such as jogging or cycling) to get the blood flowing and prepare the body for exercise.
Strength training: 2-3 sets of 8-12 reps for multiple muscle groups, using a variety of exercises such as squats, deadlifts, bench presses, rows and pull-ups.
Cardio: 30-60 minutes of moderate intensity cardio such as running, cycling or rowing.
Basic exercises: 2-3 sets of exercises such as planks, Russian twists, leg raises and push-ups to strengthen the abdominal and back muscles.
Stretching: A few minutes of stretching at the end of your workout to help reduce muscle soreness and improve flexibility.
It is important to note that a personal trainer will assess your fitness level and be the one to put together an exercise routine specifically tailored to your needs, goals and any physical limitations you may have.
Video : Gym Workout Routine
Who are the best personal trainer in the world
Some famous and highly regarded personal trainers include Tony Horton, Jillian Michaels and Kayla Itsines.
gym workout tips from a personal trainer
Set clear goals:
Define what you want to achieve and create a plan to achieve those goals.
Proper warm-up:
Always start your workout with a proper warm-up to prevent injury and prepare your body for exercise.
Use proper form:
Using proper form is essential to getting the most out of your workout and preventing injury.
Progressive workout:
Increase the intensity and volume of your training gradually to avoid overtraining and injury.
Mix up your routine:
Doing the same exercise every day can lead to boredom and stagnation. Mixing up your routine will keep your body engaged and prevent boredom.
Get enough rest:
Adequate rest and recovery are essential to allow your body to repair and adapt to your training.
Stay Hydrated:
Proper hydration is essential for optimal performance and recovery.
Eat healthy:
A healthy diet will give your body the fuel and nutrients it needs to perform at its best.
Listen to your body:
Pay attention to your body's signals and adjust your training accordingly.
Work with a trainer:
A personal trainer can provide guidance, motivation and accountability to help you achieve your goals.
Weight loss tips from a personal trainer
Set specific and measurable goals:
Define exactly what you want to achieve and set a deadline for achieving those goals.
Create a calorie deficit:
To lose weight, you need to burn more calories than you consume.
Increase your protein intake:
Eating more protein can help you feel full and satisfied, which can help you eat less.
Include strength training:
Building muscle can help increase your metabolism and burn more calories.
Track your progress:
Use a food diary, activity tracker, or weight loss app to track your progress and make adjustments as needed.
Stay consistent with healthy habits:
Incorporate healthy habits like eating a balanced diet, getting enough sleep, and reducing stress.
Stay motivated:
Surround yourself with positive people and find an accountability partner or join a support group.
Seek professional help:
Consult a personal trainer or registered dietitian for advice and support.
Be patient:
Losing weight takes time and consistency, don't give up if you don't see immediate results.
Listen gym music:
Music is a great fun during workout but you have to select which song or music you like best.
How should a beginner start a female gym?
Develop a business plan: Define your target market, location and services offered. Outline your financial projections and marketing strategies.
Do market research: Study the competition in your area to learn what's working and what's not. Use this information to differentiate your gym and attract customers.
Get the necessary licenses and permits: Check with your local government to find out what licenses and permits are required to operate a gym in your area.
Secure financing: Consider various options such as loans, crowdfunding or investors to get the necessary financing to open your gym.
Find a suitable location: Find a location that is easily accessible and visible to potential customers. Make sure the space is big enough to fit your gear and has the right amenities like bathrooms and changing rooms.
Equipment Purchase: Purchase the necessary equipment for your gym, such as weight machines, cardio equipment, and dumbbells.
Hire staff: Hire trained and experienced staff such as personal trainers to provide high quality service to your customers.
Promote your gym: Use a variety of marketing strategies such as social media, flyers, and local advertising to promote your gym and attract new customers.
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