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Example 1 hour workout for a personal training session
Hi, Jit here! When I say I offer a custom 121 approach to your personal fitness, I mean it. We'll go with what works best for YOU in terms of your goals, abilities and fitness preferences.
However, here's a sneak peak into what an hour's personal training session could look like...
Cardio warm up (5 mins)
A warm up consists of using one of the cardiovascular (CV) machines. There are lots of CV machines to build variety into your session. They help to get the blood circulating to the entire body including the muscles and, most importantly, the heart and lungs. This will prepare the body for exercise and reduce the risk of injury.
Pre-stretches (5 mins
It's always a good idea to stretch the muscles, to improve posture and increase joint mobility. Muscles benefit from getting a good stretch for 10/15 seconds.
Main cardio workout (20/40 mins)
Cardio workouts use various types of training systems and at different frequencies, aiming to elevate heart rate above 65. This will benefit any health or goal-related goal you have. Cardio helps you burn calories, improve general fitness or sport specific goals. We can discuss ways to safely and powerfully include cardio in your training during your initial consultation.
Main strength workout with weights (10/40mins)
Strength training with weights helps to create muscle tissue. It also increases the metabolic rate and help to burn calories faster for longer. At the same time, strength training with weights will tone your body and strengthen the bones, joints, ligaments and tendons. Working with weights doesn't have to make you build bulk - unless you want it to! We can discuss ways to safely and powerfully include weight training in your training during your initial consultation.
Abdominal and core workout (5 mins)
A good core workout will activate your core abdominal muscles AND strengthen your back. I can help you engage your core abdominal muscles in a fun variety of ways including:
- Swiss ball
- medicine
- kettle bell
- foam roller
- bosu
- pelvic floor exercises
Here's one of my clients working with a bosu (on the left) and a Swiss ball (on the right). We get plenty of variety in our fitness sessions!
Cooldown (5mins)
Again, we'll use one of the cardio machines. The cooldown will help you slow down the heart rate so your body can transition from exercise to rest, leaving you refreshed and motivated for the day ahead.
Developmental stretches (7 mins)
Finally, we can work on stretching all the muscles using various stretching methods. This will help improve your flexibility and range of movement. It will also help to prevent muscle soreness. A good after-workout stretch is a smart way to make sure your limbs and joints can move further, without discomfort or injury. Each stretch is typically held for 20/40 seconds per muscle group.
An hour's workout will fly by, even before you know it!
The personal training services I offer include...
- Boxing (padbox)
- Weight loss or weight gain
- Functional training
- Body toning
- General fitness
- Strength and conditioning
- ... and motivation to make a change!
Sounds good? Have any questions?
Drop me a text or WhatsApp! Just click the number below...
