Drew Baird Fitness Health & Fitness Coaching · Drew Baird Fitness Health & Fitness Coaching...

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Drew Baird Fitness Health & Fitness Coaching Exercise Plan SAMPLE ONLY

Transcript of Drew Baird Fitness Health & Fitness Coaching · Drew Baird Fitness Health & Fitness Coaching...

Page 1: Drew Baird Fitness Health & Fitness Coaching · Drew Baird Fitness Health & Fitness Coaching Exercise Plan SAMPLE ONLY Legal Disclaimer 8

Drew Baird Fitness Health & Fitness Coaching

Exercise PlanSAMPLE ONLY

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Day 1 Workout

Day 2 Workout

Day 3 Workout

Day 4 Workout

Day 5 Workout

Overview

Common Workout Terms

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Drew Baird Fitness Health & Fitness Coaching

Exercise PlanSAMPLE ONLY

Legal Disclaimer8

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<Client Name>’s Exercise Plan

Perform each exercise for 45secs followed directly by 15 seconds rest, then move onto next exercise.

Exercise:

1 Star Jumps 2 Jump Squats 3 High knees4 Low Side Lunge5 Push-ups6 Tuck jumps

4 Rounds with a 1minute rest between rounds.

Day 1H.I.I.T

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<Client Name>’s Exercise Plan

Perform each exercise for 45secs followed directly by 15 seconds rest, then move onto next exercise.

Exercise Reps

1 Squat jumps 20 2 Walking lunges 15 / leg 3 Sumo squats 25 4 Wall Sit 1 minute 5 Crunches 256 Mountain Climbers 407 Half Burpee into Low Squat 15

4 Rounds with a 1minute rest between rounds.

Day 2Lower Body, Core & H.I.I.T

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<Client Name>’s Exercise Plan

Day 3Total Body Blast

Exercise Reps

1 Push ups 202 Sit-ups 303 Donkey Kick Backs 15 / leg4 Reverse Crunch 20 5 Single-Leg Dead Lifts 12 / leg6 Plank 1:30min7 Burpees 10

4 Rounds with a 1minute rest between rounds.

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<Client Name>’s Exercise Plan

Day 4Tone & Shape

Exercise Reps

1 Squat 20 (3 seconds down, 2 up)2 Step-ups 20 / leg 3 Mountain climbers 304 Spider Crawl 10 / leg5 Burpees 156 Bicycle Crunch 407 Inch Worm 10

4 Rounds with a 1minute rest between rounds.

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<Client Name>’s Exercise Plan

Perform each exercise for 45secs followed directly by 15 seconds rest, then move onto next exercise.

Exercise:

1 Star Jumps 2 Jump Squats 3 High knees4 Low Side Lunge5 Push-ups6 Tuck jumps

4 Rounds with a 1minute rest between rounds.

Day 5H.I.I.T

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Welcome to your workout plan. Now, there is good reason why I have you performing the exercises, reps and sets I have prescribed you. This is ensuring you get not just to your goal weight but also the best fitness level possible in the quickest time.

As the program progresses so will the workouts. One of the most important aspects of exercise is what is called “continual progression”. This term explains that you must be continually making the workouts harder for you to consistently see results. Your body has no need to get fitter or lose weight so you must force it to and a big part of that is with exercise. It’s like if you went out and ran 1 kilometer, the first time you did it you would most likely find it challenging, wouldn’t you? But if you did this everyday then it won’t be too long until you find this comfortable.

I will program your workouts with this in mind to ensure that as you continually improve your fitness levels the workouts will progressively get harder so you are always seeing results.

I also want to ensure that you know that you do have to push yourself to see results. When you are working out I want you to really give it everything you have. What’s that saying? You only get out what you put in!

Overview

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Reps

A rep is short for repetition. Repetitions define the number of times to perform an exercise. For example, you do 12 squats, and then stop. The 12 squats you perform are considered 12 repetitions. If you curl the dumbbell 15 times, then you have completed 15 repetitions of biceps curls. Some trainers will test your fitness level by giving you a certain amount of time, say 60 seconds, to see how many repetitions you can perform within that allotted time frame.

Sets

Sets refer to how many times you will repeat that exercise for the set number of repetitions. For example, you do 12 squats and rest. Then you do another 12 squats, rest, and then another 12. You have now completed three sets of 12 reps. If you do three sets of 15 reps of biceps curls, you will perform 15 repetitions, rest, 15 repetitions, rest, and finish with 15 repetitions. Sometimes the word reps are left out, and trainers will just tell you to complete three sets of 15.

Rest Period (RP)

How long you are resting between a set or between exercises.

Intensity

The term intensity refers to how hard you're working during your workout. Intensity is one of the most important components of your workout program. When you workout at a sufficient intensity, your body grows stronger and you’ll see changes in your weight, body fat percentage, endurance and strength. It is important that you push your self as hard as you can with each of your workouts.

Common Workout Terms

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Disclaimer / Legal Notice

Notice:You do not have the right to reprint or resell this reportYou also may not giveaway or share the content herein

©Copyright 2016 by www.DrewBairdFitness.com, All rights reserved.

No part of this book may be reproduced in any form or by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from www.DrewBairdFitness.com

Disclaimer and/or Legal Notices:Due to the rate at which conditions change, the author reserves the right to alter and update his opinions based on new conditions. While every attempt has been made to verify the information in this document, neither the author nor his affiliates/partners assume any responsibility for errors, inaccuracies, or omissions. You should consult a healthcare professional before undertaking any diet or exercise regime.

The information presented herein represents the view of the author as of the date of publication. This book is presented for informational purposes only. Weight loss is not for everyone, and while most of the information in this book is considered to be backed by scientific research, results from current and previous clients, and personal experiences, weight loss is an evolving activity and over time some theories may be discredited. For this reason, no guarantees can be given in regards to results and furthermore no liability is assumed by Drew Baird, the person, Drew Baird Fitness Pty Ltd, trademark or management agency or www.DrewBairdFitness.com. All use of the contents herein is purely on the onus of the individual.

Furthermore, since you are a subscriber to Drew Baird Fitness then you are bound to the Terms of Service found here: https://www.drewbairdfitness.com/terms-of-service/