Trainer Workout #16

Warm up for 5 minutes, nothing too strenuous.

Do the following rotation 3x:
-Utilizing 2 of those half balls, turn them over so the ball part is on the ground and the flat part is on top.  Balance your hands on the flat part and do 15 boy push-ups.
-Utilizing a pull-up bar, jump up and try to keep your head up by the bar as long as possible.  When you start to fall, slowly lower yourself all of the way down.

Rest 1 minute

Do the following:
-Utilizing a pull down bar, change the handle to the "V".  Using your "pull-up" muscles, pull down the "V" handle straight in front of you to right under your neck.  Sit up straight with your chest out (don't lean back for more momentum) 12-15 reps
-Using a weight bench, bench press the bar 15 times
-Do mountain climbers for 30 seconds

Rest 1 minute

Do the following:
-Utilizing a pull down bar, change the handle to the "V".  Using your "pull-up" muscles, pull down the "V" handle straight in front of you to right under your neck.  Sit up straight with your chest out (don't lean back for more momentum) 12-15 reps
-Using a weight bench, bench press the bar 15 times
-Do up/downs for 30 seconds

Rest 1 minute

Do the following:
-Utilizing a pull down bar, change the handle to the "V".  Using your "pull-up" muscles, pull down the "V" handle straight in front of you to right under your neck.  Sit up straight with your chest out (don't lean back for more momentum) 12-15 reps
-Using a weight bench, bench press the bar 15 times
-Do 10 up/downs with 10 mountain climbers in between.  So, once you are in the "down" position do 10 mountain climbers then come back up.  Repeat 10 times for a total of 100 mountain climbers

Rest 2-3 minutes

Do the following rotation 3x:
-Utilizing 5-10lb dumbbells and a bench, lay down on the bench with the dumbbells raised overhead.  Alternate pressing each dumbbell down and back up.  12-15 reps
-Utilizing 5-10lb dumbbells and a bench, lay down on the bench with the dumbbells raised overhead and press them both at the same time up and down.  12-15 reps
-Using 1 of the 5-10lb dumbbells, put your right knee on the bench.  Put your left hand up and over toward the right side of the bench for balance and lift your left leg.  Lower the weight down almost to the ground and pull up level to your abdomen.  Do not use momentum or twist your body.  Just use and up and down motion.  12-15 reps per side

Rest 2-3 minutes

Plank for 1 minute

Using a weighted ball, lay down on your back and hold the ball straight out over your head and your legs straight out but in a spread out position .  Sit up, with your arms straight and carry the ball out until you touch the ground in between your ankles.  Then slowly lower yourself back to where you are flat again.  10-12 reps

Plank for 1 minute

Lay down on your back with your arms straight over your head and your legs straight out in front of you.  Sit up bringing your arms and one leg to meet in the middle and then lower back down.  15 per side.

You are finished!

Trainer Workout #15

Warm up 5 minutes (nothing too strenuous)

Squat 20x
Lunge 20x

Do the following:
-25 cable flyes
-Using 8lb hand weights and standing up, lift your right knee up while pushing the left knee above your head, alternate.  Do for 1 minute.
-Utilizing a bench or step, extend your legs out in front of you, balance on your bottom and do bicycle.  20x
-Lay back on a bench with your legs stretched out in front of you, pull you legs up until they are vertically over your head and then back down.  20x

Rest 1-2 minutes

Do the following:
-Using the cable machine, squat down and face the machine.  Pull the cable with your right arm only 20x.  Switch arms.
-Using a 5-10lb weighted ball, hold the ball directly over your head and run in place for 1 minute.
-Utilizing a bench or step, extend your legs out in front of you, balance on your bottom and do bicycle. 20x

-Lay back on a bench with your legs stretched out in front of you, pull you legs up until they are vertically over your head and then back down. 20x

Do the following:

-Using the cable machine, squat down and face the machine. Pull the cable with your right arm only 20x. Switch arms.
-Put one foot up on a stack of steps and step up on that leg 15x.  Switch legs.
-Utilizing a bench or step, extend your legs out in front of you, balance on your bottom and do bicycle. 20x

-Lay back on a bench with your legs stretched out in front of you, pull you legs up until they are vertically over your head and then back down. 20x

Rest 1-2 minutes

Utilizing a high stack of steps or a bench, do the following starting at 10 and go down to 1:
-10 push-ups with your hands on the bench or steps
-Side shuffle about 15 yards to one side and then 15 yards back.
-9 push-ups
-Side shuffle
-Keep going like this until you get down to 0.

Rest 2-3 minutes

Plank 1 minute

Lay on  your back with your arms and legs extended out, try to fold yourself up into a V.  15-20x

Lay on your back with your arms and legs extended out, pull your arms in while you bring your legs, bended, into your chest.  15-20x

Plank 30 seconds.

You are finished!

Trainer Workout #14

Warm up for 5 minutes (nothing too strenuous).

Do the following rotation 4x:
-20 squats
-20 lunges each leg
-20 push-ups
-mountain climbers for 1 min

Rest 1-2 minutes

Do the following rotation 3x:
-Utilizing a barbell (I used 40lbs), squat and push the barbell above your head.  15 reps
-Sit on the edge of a chair or bench, put your legs out in front of you.  Bring your knees to your chest and back out barely allowing your feet to hit the ground.

Rest 1-2 minutes

Do the following rotation 3x:
-Barbell Squats 12-15 reps
-Squat 20 reps

Rest 1-2 minutes

Do the following rotation 3x:
-Bench press 12-15 reps (I used 65 total lbs.  Barbell (45) plus 10lb on each side
-Put one leg out in front of you in a lunge position.  Lunge on that same leg 20 reps.  Then, keeping the same leg in front of you, put your other leg on a bench or chair and try to go straight down in kind of an inverted lunge.  20 reps.  Change sides.
-Using a very high bench or chair, step up on 1 leg 20 reps then change legs.

Rest 1-3 minutes

Do the following rotation 3x:
-Over-exagerrated skull crushers.  Put a bench in front of the cable machine and change the cable so that you are lifting from the bottom.  Put a small handle on it and move your head to the end of the bench.  Grab a hold of the bar and let it go all of the way down to the ground.  Keep your elbows close to your head and your arms straight, pull the cable until your hands are almost over your abdomen.  12-15 reps
-Grab a 10lb weight, hold it above your head and lower it behind your head (working your triceps)  12-15 reps

You are finished!

Trainer Workout #13

Warm up for 5 minutes.  Nothing too strenuous.

20 Shoulder Press with 20lbs.

Do the following circuit 3x each:
 -Shoulder Press at least 45lbs 15x
-15 tricep dips
-Using a 10lb dumbbell, hold the weight over your head and keep your arms close to your ears.  Slowly lower the weight behind your head and then lift it straight back up.  15x
-Using a bench or a chair, grab on behind you.  Extend your legs straight out in front of you and touch your heels to the ground then pull them up and touch your knees to your chest.  20x.

Rest for 2-3 minutes.

Do the following circuit 3x each:
Using a pulldown bar, switch the handles to the "V" looking one.     -Grab a hold of the handle and turn around with your back to the machine.  Lower yourself down until your back is parallel to the ground.  Extend your arms straight out in front of you and then bend them back behind your head.  Pull down back in front of you.  15x (I used 30lbs).
-Sit on the ground, bend your legs and keep your feet off the ground.  Lean back and touch your right elbow to the floor and then twist and touch your left elbow.  Do each side 20x.
-Lay all the way down and put your hands flat under your butt.  Lift your legs off the ground about 6-12 inches.  Hold for at least 30 seconds.  If this is too easy, lift your head.  If this is still too easy, do flutter kicks with your legs, rotate them in small circles or raise and lower them.

Rest 2-3 minutes.

Do the following circuit 3x each:
-Lay down on the double ab bench.  Secure your feet under the rollers at the bottom and grab a hold of the handles by  your head.  Crunch up with your feet and hands at the same time.  15x.
-Using the standing ab chair, grab on to the handles and hold yourself up using your hand (don't rest on your forearms).  Pull your knees up 10x.  Do this 2x through.  On the 3rd time, rest on your forearms.

Rest 2-3 minutes.

Do the following 2x each:
-Using a 15lb weighted ball, hold the ball over your head and throw it on the ground 15x.
-Plank on your elbows 1 min.

You are Finished!

Trainer Workout #12

Warm-up for 5 minutes.  Nothing too strenuous.

Do the following circuit 3x.  Time yourself and try to beat your time.  Your last time should be your fastest.
 -Run 1/4 mile
 -Using a 15-20lb weight (the round ones that go on barbells) (or kettlebell), hold the weight with both hands, squat and bring it underneath your legs and lift up until a little above eye level.  30x
 -30 push-ups (20 if you do all "boy")
 -Lay on your back, arms straight out above your head and legs about 1ft off the ground.  Bring arms up and legs up and try to touch your toes.  30x

Rest 2-3 minutes.

Do the following circuit 2x. 
 -Run 1/4 mile
 -20 box jumps (jump up on boxes or up onto something that is about knee height)
 -Using a 15-20lb weight (the round ones that go on barbells), hold the weight with two hands next to your stomach.  Lift it up to your right side, over your shoulder, around your head, and down your left side until it is back at your stomach.  Repeat going the opposite way (i.e., up your left side, over your left shoulder, around your head, down your right side).  20x each side
 -Using a 15-20lb weight (the round ones that go on barbells), hold the weight with two hands at your stomach and then act like you are throwing it over each shoulder, alternating.  20x each side

Plank for 1 minute.  Walk arms up and back.  3x

You are finished!

Trainer Workout #11

Warm up for 5 minutes.  Nothing too strenuous.

20 squats
20 lunges

Do the following circuit 4x each:
 -Barbell squats.  Take a deep breath and then sink down into a squat, breath out as you push up.  Keep knees straight on the way down but try to push your knees outward on the way up.  15x each
 -Utilizing a Roman Chair, bend over the padded portion and hang down in front.  Pull yourself up into a parallel position, bending your knees and squeezing your butt as you come up.  15x each

Rest 1-2 minutes.

Do the following circuit 1x.  Use the same leg all the way through.  Rest.  Then, switch to other side all of the way through:
 -Balance on 1 leg and bend down and touch your knuckles to the ground.  10x. 
 -Bulgarian Split Squats. Stand about 1 1/2 feet away from a bench and put one leg behind you up on the bench. Squat/lunge down while putting all your weight on the foot on the ground. Do not use the foot that is on the bench at all. 20x 
 -Step ups.  Step up on a knee high bench or chair 30x.

Rest 1-2 minutes.

Do the following circuit 3x each:
 -1 leg, standing leg curls.  15x per side
 -Holding a 10lb barbell, balance on leg and bend down and touch the barbell to the ground and raise back up.  While going down, bring opposite leg parallel to the ground.  15x per side

Do the following circuit 3x each:
 -15 shoulder press
 -Utilizing 10lb dumbbells, hold them in front of your face.  Keeping the dumbbells and arms in the same position, open your arms to the side and back.  (Arms will be bent at the elbow pointing upward holding the dumbbells, move out to the side and then back to in front of your face). 12x

Plank:
 -While balancing on your arms (push-up ready position) hold for 1 minute.  3x

You are finished!T

Trainer Workout #10

Warm up for 5 minutes.  Nothing too strenuous.

Do the following cirucit 3x:
  -Inclined Bench Press 15x (I just did the bar)
  -Seated Row 15x (50lbs)
  -Overhead press with small barbell (20lbs) 15x

Rest 2-3 minutes

Do the following circuit 3x:
  -Inclined Press with 20lb dumbells 12-15x
  -Pull Downs (hands out really far, bring down to chin) (60 lbs) 12-15x
  -Standing flyes 15x (10 lbs)

Rest 2-3 minutes

Do the following circuit 3x:
  -15-20 push-ups (15 boy or 20 girl)
  -Standing rows 15x (15lbs)
  -Using 5lb weights, bring your arms straight up out in front of you.  When hands are in front of you, turn them so the weight is parallel to the floor.  Then twist your hands back to where the weights vertical (perpindicular) to the ground and then lower your hands back down.  15x

Rest 2-3 minutes

Plank for 1 minute-3 x.

You are finished!
 

Trainer Workout #9

Warm up for 5 minutes. Nothing too strenuous.


Do the following set all the way through:
-Using a 30lb dumbbell, squat down, hold the weight between your legs. Squat down and touch the weight to the ground. Make sure to keep your chest up.
-20 push-ups
-20 flyes (I used 10lb weights)
-Lay a small barbell (I used 30lbs) on the ground. Placing your hands in front of the barbell, do a Up/Down. Then do a press above your head with the barbell. 20x
-20 barbell presses above your head.


Rest 3-4 minutes


Do the following set all the way through:
-Using a 50lb dumbbell, squat down, hold the weight between your legs. Squat down and touch the weight to the ground. Make sure to keep your chest up.
-Using 2 30lb dumbbells, place them on the ground standing side. Balance yourself on the weights, do a small push-up. Walk each hand down to the ground and then back up to the weights. 20x
-20 flyes (I used 10lb weights)
-Lay a small barbell (I used 30lbs) on the ground. Placing your hands in front of the barbell, do a Up/Down. Then do a press above your head with the barbell. 20x
-20 barbell presses above your head.


Rest 3-4 minutes


Do the following set all the way through:
 -Using a 50lb dumbbell, squat down, hold the weight between your legs. Squat down and touch the weight to the ground. Make sure to keep your chest up.
 -Drop the weight and do 10 squats.
 -20 squat pulses
 -Sit in the squat position for 15-30 seconds.
 -15 squat jumps


Rest 1-2 minutes.


Do the following set all the way through:
-Using 2 30lb dumbbells, place them on the ground standing side. Balance yourself on the weights, do a small push-up. Walk each hand down to the ground and then back up to the weights. 20x.
-20 small push-ups while balaning yourself on the weights.

Rest 1-2 minutes


Do the following set all the way through:
-20 flyes
-Lay a small barbell (I used 30lbs) on the ground. Placing your hands in front of the barbell, do a Up/Down. Then do a press above your head with the barbell. 20x
-20 barbell presses above your head. (I used 20lb barbell)

Rest 3-4 minutes

Do the following:
-Lay face down on a leg curl machine, curl up (I did 30lbs) and hold for as long as possible. Repeat 10x

Rest 1-2 minutes


Do the following:
-Using a leg extension machine, extend your legs (I did 50lbs) and hold for as long as possible. Repeat 10x


Rest 1-2 minutes


Do the following:
-Using a leg curl machine, curl up your legs as fast as possible and then slowly lower them back down. Repeat 15x (I used 30lbs)


Do the following:
-Using a leg extension machine, extend your legs as fast as possible and then slowly lower them back down. Repeat 15x (I used 50lbs)


You are finished!!

Trainer Workout #8

Warm up for 5 minutes.  Nothing too strenuous.


20 lunges
20 squats
20 overhead press using dumbells
20 flies using dumbells


Utilizing a boxing bag or dummy, beat the crap out of it for about 10 minutes.  Try different combinations.


Rest 1-2 minutes.


20 sit ups


Utilizing a boxing bag or dummy, do the following rotation moving up by 2's:
 -Face the bag, punch left then punch right.  Squat
 -Alternate punches left/right 4 x (2 on each side).  Squat
 -Alternate punches left/right 6 x (3 on each side).  Squat
 -Alternate punches left/right 8 x (4 on each side).  Squat
 -Continue until you work your way up to 20x (10 on each side)


Rest 1-2 minutes.


"Lunge Around the World".  Alternating legs, lunge 15-20 yards out and back.  (We have a big circle at my gym which equals about 30-35 lunges on each side--I didn't count)


Rest 1-2 minutes.


Utilizing a boxing bag or dummy, do the following:
 -20 jabs on left, 20 jabs on right (not alternating)
 -20 uppercuts on left, 20 uppercuts on right (not alternating)
 -20 punches on left, 20 punches on right (not alternating)
 -20 side punches on left, 20 side punches on right (not alternating)


Rest 1 minute


20 "Rocky" sit-ups
20 Push-ups
20 Regular sit-ups


"Lunge Around the World"


Rest 2-3 minutes


Utilizing a boxing bag or dummy, do the following rotation moving up by 2x's:


 -Face the bag, punch left then punch right. Up/Down


 -Alternate punches left/right 4 x (2 on each side). Up/Down
 -Alternate punches left/right 6 x (3 on each side). Up/Down
 -Alternate punches left/right 8 x (4 on each side). Up/Down
 -Continue until you work your way up to 20x (10 on each side)


*Up/Down-This is where you put your arms down like you are going to do a push-up, kick your legs back behind you in push-up position, jump back to where your arms are only in the push-up positio, stand up.


Rest 2-3 minutes


Do the following rotations, 3 x
 -Plank for 1 minute


You are finished!

Trainer Workout #7

Warm up for 5 minutes.  Nothing too strenuous.

20 squats, 20 lunges (10 per leg)

Do the following rotation then rest 3-4 minutes:
-Utilizing steps (as in step aerobics), do 50 step ups on each leg.  I did this with 10 steps on each side (right at my knees).
-20 push-ups with Perfect Push-Ups handles
-Cable standing fly, I did 20lbs each side

Do the following rotation then rest 3-4 minutes:
-Utilizing steps (as in step aerobics), do 50 step ups on each leg but barely touch the non-weight bearing leg to the ground and then step it back up.  I did this with 8 steps on each side
-20 push-ups with Perfect Push-Ups handles
-Cable standing fly, 20lbs each side

Do the following rotation then rest 3-4 minutes:
-Utilizing steps (as in step aerobics), do 100 alternating steps ups.  I did this with 6 steps on each side.
-15 push-us with Perfect Push-Ups handles

Do the following rotation 3 times:
-Utilizing a feet-supported Roman Chair (has the bar at the bottom that you stand on), shift your weight to one side and do 15 oblique crunches.  15 reps per side
-15 dumbell rows, over exaggerated to your side, on each side. I used a 20lb weight.
-15 reverse flyes

You are finished!

Trainer Workout #6

Warm up for 5 minutes.  Nothing too strenuous.

Do the following circuit 3x.
 -Using the incline bench and dumb bells, chest press 15 reps.
 -20 squats

Do the following circuit 3x.
 -Bench press the big bar, 15 reps
 -15 steps on each leg

Do the following circuit 3x.
 -15 shoulder press using the machine
 -30 lunges, alternating legs

Do the following circuit 3x.
 -Seated rows, 15 reps
 -Using a 20lb dumb bell, spread your legs in a plie' position.  Keep your chest lifted, dangle the dumb bell between your legs with both hands, lower your legs and touch the ground with it.  Straighten your legs back out.  (Hope this makes sense)

Do the following 3x.
 -Plank, 30 sec-1 min
 -Rest, 30 sec- 1min

You are finished!

Trainer Workout #5

Warm up fo 5 minutes.  Nothing too strenuous.

Since today's workout is focused on weights, you do not have to hurry through the workout.  After each rep, take your time to recover. 

Do the following circuit 3x, 15 reps each:
  -Utilizing the Leg Press machine, put your feet to the far outside of the panel and point your toes outward.  Bring the bar down as close to your stomach as possible.  The machine naturally has about 45lbs.  The first time through I added 45lbs and I worked up by the 3rd round to a total of 140lbs.
  -Utilizing the Bench Press, lift the big bar 15x.  I did about 35-40lbs.

Do the following circuit 3x each:
  -Using the Lateral Pull Down, use the split bar that looks like a triangle (I don't know what it is called), do 15 reps.  I was doing 60lbs.
  -Bulgarian Split Squats.  Stand about 1 1/2 feet away from a bench and put one leg behind you up on the bench.  Squat/lunge down while putting all your weight on the foot on the ground.  Do not use the foot that is on the bench at all.  12x each side.

Rest.

Do the following circut 3x each:
  -Utilizing the Shoulder Press machine, do 15 reps.  I did 45lbs
  -Straight leg Dead Lift, 12x.  With your feet close together, leg slightly bent, keeping your back arched, slowly lower the bar down your legs close to your knees and back up.  I did a 30lb small bar.  (Basically, stick your butt out).

Rest.

Do the following with no rest:
  -Plank 30 sec-1 min
  -Roll over on your back. Put your hands under your butt to support your back.  Lift your legs 8-10 inches off the ground.  Hold for 30 sec-1 min
  -Plank 30 sec-1min
  -Sit on your butt.  Lean back with your arms out in front of you and lift your legs off of the ground, too.  Try to bring your legs and arms parallel to the ground while balancing on your butt.  Hold 30 sec-1 min
  -Plank 30 sec-1 min

You are finished!

 

Trainer Workout #4 (off day)

This workout can be used on an "off" weight day.  It will smoke you.

Warm up for 5 minutes

Do the following circuit 2-3x.  Do not rest in between the exercises.  Rest 2-3 minutes when you have gone through the entire circuit 1 time.

Jog in place/step-ups 1 min
Sqauts 1 min
Up-Downs 1 min
Lunges (switch legs) 1 min
Push-ups 1 min
Shoulder press (at least 5lbs) 1 min
Wallsit with curls (at least 5lbs) 1 min
Mountain climbers 1 min
Plank 1 min
Crunches 1 min

Rest 2 minutes.  Repeat 2-3x

Trainer Workout #3

5 minute warm up.  Nothing too strenuous.

Do the following circuit for 1 minute each.  Take a 10 second rest in between each one.  Once completed, rest for 1 minute.  Do the entire circuit 4x.
   -1 minute seconds of squats
  -1 minute seconds of mountain climberes
  -1 minute seconds of push ups
  -1 minute of wall sits with a dumbell curl

Take a couple of minutes to catch your breath. Get a drink of water.  Walk around.

Alternate the following 3x each.
  -Shoulder press
  -15 jump squats

Take a minute to rest.

Alternate the following 3x each.
  -Bench pres
  -Lunges 15x each leg

Take a minute to rest.

Do the following 3 times.
  -Sit on a bench with your knees off the ground and bounce a ball on one side and twist and bounce it on the other.  Do this 30x.

Trainer Workout #2

Warm up for 5 minutes.  Nothing too strenuous.

Do the following rotation 3x each.
    -One legged leg press 15x each leg.  You will have to adjust the weight.
    -Sit on a bench or chair and without using your hands, stand up utilizing only 1 leg.  10 on each leg.

Take a minute to rest.

Do the following rotation 3x each.
    -30 squats
    -15 lunges each leg

Take a minute to rest.

Do the following rotation 3x each.
   -15 dumbell rows, over exaggerated to your side, on each side.  I used a 20lb weight.
   -15 step ups per leg on a bench or chair

Take a minute to rest.

Abs, Abs, Abs--weighted crunches, knee lifts, plank, medicine ball twists--basically, until you drop.

You are finished!

   

Trainer Workout #1

After several months of trying to lose baby fat and tone up with very little results, I went ahead and got a trainer.  He has been kicking my butt!  I bought 24 sessions but I started thinking about if I will really want to buy another package after this one is done and I really don't know.  Anyway, I decided to start writing down what I do with him so that I can come back to it later and so that all of you can benefit, as well.

I will try to be as accurate as possible but some of the things I have no idea what they are called.

WORKOUT #1
-Warm up for 5 minutes.  Nothing too strenuous.

-Do the following circuit 3x with minimal rest in between exercises.  Once you are finished with a circuit, take a couple of minutes to walk around, get a drink, catch your breath and get back to it.
    -Walk on the treadmill at 15 incline for 3 minutes going no slower than 2.8mph.  (By the 3rd round, I was down to 2.1 but he made me go back up to 2.8 for the final minute).
     -Using a 15lb kettlebell (increase if too light), hold on with both arms and squat down.  In one motion swing it out in front of you up to about eye level.  Repeat 30 times.
     -30 push-ups.  I did 10 "boy" and then 20 on my knees
     -Using no lighter than a 5lb weight, do 30 overhead presses

Once you have gone through this circuit 3 times, take a couple of minutes to recover.

Do the following rotation 3x:
     -15 cable torso rotations on each side (do 15 on one side, 15 on the other)
     -Plank for 30 seconds

Rest for a couple of minutes.

Do the following rotation 3x:
     -Using a medicine ball or heavy weight, sit on your butt, raise your legs off the ground.  Hold the ball/weight in your hands and twist side to side touching the ball to the ground on each side.  Do 30 touches.
      -Plank for 30 seconds.

You are finished!