Sample Workout 1 (Monday & Thursday)
Start with a 10-minute warmup (run, bike, rowing machine), then after completing 2-3 sets, finish with a 10-minute cool down.
|Exercise||Repetitions||Body Part Worked|
|*Bench press||10-12 reps||chest, triceps|
|Squat with bar or dumbbells||10-12 reps||quads, hamstrings|
|Push-ups||10-12 reps||chest triceps|
|Leg lunges||10-12 reps per leg||quads, hamstrings|
|Tricep Pulldown/Dips/Dips on Bench||10-12 reps||triceps|
|Crunches (on floor or with stability ball)||25 reps||abs|
|Burpees||10-12 reps||chest, triceps, abs|
*dumbbell press if spotter not present
Personal Training is available upon request from Brian Kline of FitMix Personal Training. He is a certified and fully insured personal trainer, and can design workout programs for all types of athletes. Brian is also a Boston Marathon qualifier, a former SJMSWL wrestler and the son of SJMSWL co-founder, Joe Kline. Please feel free to contact him at 609-744-6724 or firstname.lastname@example.org, or visit www.fitmixtraining.com.