My personal exercise program is important to me. I exercise because it makes me feel better and I want to live a long, healthy life. I also want to set a good example for my clients. In today’s blog, I have decided to share a sample of my personal exercise program with you. I hope this helps you in your personal exercise program.
For each personal exercise program I do, I always begin with a warm up. The goal of my warm up is to get my body ready for the things that I will do that day to prevent injury. My warm up consists of: trigger point therapy and stretching. I specifically target the muscles on my body that are either not as flexible or sore from a prior workout. This typically takes me ~10 minutes to finish.
After the warm-up, my body is ready to begin my personal exercise program. If cardio exercise is my focus for the day, then I will do that. I like to vary my cardio workouts from running on the treadmill, to rowing to using the elliptical. I do this to prevent boredom and plateauing. I usually do 15-25 minutes of cardio, three to four times/week. The intensity is typically medium to hard (a 7/8 on a scale of 10).
If I am on a weight-training day, then I usually do my core and balance after the warm-up. I like to start with these because a lot of muscles attach to the core, so, I like to have them working immediately. I do balance work because in everyday life there may come a time when I have to stand on a single leg or use my body’s senses when I least expect it. I typically do core and balance work 3-4x/week. A few of the exercises I do include: planks, single leg balance, ball crunches, single leg squat, cable rotations and single leg deadlifts.
Reactive/Speed, Agility and Quickness
This is the part of my personal exercise program where I get to pretend that I am an athlete again! I say this because I get to jump, use the speed ladder and run in & out of cones. I do this because it reminds me of my athletic days and it provides a great metabolic burn (ability to burn a lot of calories quickly). I do these exercises 3-4x/week as well.
Last but not least, I end my personal exercise program with weight training. My weight training generally consists of total body exercises that mimic everyday life or more traditional exercises like push-ups, lunges, squats, pull-ups and shoulder presses that help me get stronger or have more muscle. The benefits of weight training are endless, but, to name a few they: prevents osteoporosis, makes the heart stronger, reduces body fat, increase lean muscle tissues, helps you feel better mood wise, etc. I typically weight train at least three days/week.
Every once in a while, I do other forms of exercise like yoga and Pilates. I like the challenge it presents to me since I do not do those things on a regular basis.
So, there you have it. This is my personal exercise program as a personal trainer. I hope it can encourage you to consistently exercise! If you are interested in having me help you develop your personal exercise program, please contact me HERE today!