Personal Training Log

This article provides a personal training log for Emiliee Adams, including warm-up exercises, workout routines for lower body, upper body, and full body, and considerations for future training. It also discusses the safety and effectiveness of the program.

Running head: PERSONAL TRAINING LOG 1
Personal Training Log
Name
Institution

PERSONAL TRAINING LOG 2
Personal Training Log
Emiliee Adams is a 20 years old lady who weighs 172 lbs. She had a previous thoracic
and lumbar whiplash with some cervical whiplash injury which is still weak. Her average
activity level is light active which means she cannot undertake heavy exercises at once. Her main
goal for this program is to lose weight and increase her body strength. She has had a 2 years gym
experience which involved lifting (Pertusa & Mavrommatis, 2018). Emilee needs a systematic
flow of work outs which starts from the lower body work outs then the upper body workouts on
day two and full body work outs on day three. This will help her body gain stamina
systematically by strengthening the lower and upper body first before engaging in full body
workouts.
The work out intervals are chosen in accordance to the most suitable time that Emilee
will recover her muscle energy so that her muscles can relax enough for her next exercise. On
day three Emilee will have exercises that involves different muscle groups which in will make
her heart rate higher, thus improved coordination which enables one to burn more calories
(Headland, Clifton, & Keogh, 2018). Emilee will have to maintain discipline in her training for
the workouts to be effective and achieve her weight loss goal (Carter, Clifton, & Keogh, 2018).
Warming up before starting the exercises is important so as to prevent Emilee from getting
injuries, to activate the nervous system thus better performance, to enhance flexibility and
enhance blood circulation (Sundfør, Tonstad, & Svendsen, 2018). The cool downs are important
since they enable the heart beat and blood circulation to slowly get back to their normal rates.

PERSONAL TRAINING LOG 3
Emilee Lower Body Day
Warm up
2laps around the track
leg sweeps
high knee
Butt kick
Open/close kicks
Exercise Sets Reps Rest Tempo Target
Squat 3 12 1minute 2,0,2 Glutes
Quads
Hamstrings
And calves
Lunge 3 10 1minute 2,0,2 Quadriceps
Glute
Hamstrings
Glute
kickback
3 15 1minute 2,0,2 Glute ,abductors ,quads,hams
trings,lower abs and
shoulders
Lying side
leg raises
3 12 1 minute 2,0,2 Abboctors,quards,hamstrings,
Abductors,lower abs and
calves
Cool Down
Walk one lap around the track

PERSONAL TRAINING LOG 4
Static stretching
Emilee Upper Body Day
Warm Up
2 minutes of skipping a rope
5 hip rotations for each leg
5 leg swings for each leg
5 hip extensions
Arm rotations
Shoulder rotations
Exercise Sets Reps Rest Tempo Target
Push ups 3 12 1 minute 2,0,2 Abs,chest ,shoul
dres,triceps
Back
Bent over
front raise
3 10 1 minute 2,0,2 Shoulders,arms
and back
Single arm
dumbbell
row
3 12 1 minute 2,0,2 Lower and upper
back, shoulders
and triceps.
Incline push
ups
2 12 1 minute 2,0,2 Core ,shoulders,
Arms
Dumbbell
bench press
4 10 1 minute 2,0,2 Chest,triceps,and
shoulders
Cool Down
Walk two laps around the tack

PERSONAL TRAINING LOG 5
5 minutes of stretching
Emilee Full Body Work Out Day
Warm Up
5 minutes light cardio
5 wall push ups
Skip a rope for 20 seconds
Exercises Sets Reps Rest Tempo Targets
Barell squats 4 12 1 minute 15
seconds
3,0,3 Glutes,adductors,
Calves,hamstrings,hip
flexors and abs
Chin up 4 15 1 minute 15
second
3,0,3 Glute and biceps
Dumbbell
squats press
4 12 1 minute 15
seconds
3,0,3 Hips, thighs and
glutes
Up down
planks
4 15 1 minute 15
seconds
3,0,3 Abs, glutes, triceps,
quads lower back and
core.
Cool Down
Foam rolling
10 minutes of stretching
Safety and Effectiveness of the Program
This program involves warm ups which help the body get ready for the exercises and
cool downs that enable the body to slowly recover to its normal heart rate and heartbeat. The

PERSONAL TRAINING LOG 6
programme is effective since it involves daily exercises that include some cardio workout and
strength training that are essential for weight loss (Byrne, Sainsbury, King, Hills, & Wood,
2018). To achieve proper weight loss one needs to do both aerobic and resistance trainings which
are included. The program also includes weight lifting that builds lean muscles and raises the
resting metabolic rate that continues to burn fats even after the workouts.
Considerations for Future Training
This program may be considered for future training since it involves a simple work out
process that can be incorporated by Emilee or any other person in future. The exercises involved
are highly effective if disciple and instructions are maintained. This programme may be effective
if one has the goal of achieving weight loss and strength but one has to also consider that bodies
are different and Emilie’s program may not be effective to everyone (Conley, Le Fevre,
Haywood, & Proietto, 2018). One may also have to consider the time he or she needs to achieve
their goal. This program is effective for a short term term goal.
References
Carter, S., Clifton, P. M., & Keogh, J. B. (2018). Effect of Intermittent Compared With
Continuous Energy Restricted Diet on Glycemic Control in Patients With Type 2

PERSONAL TRAINING LOG 7
Diabetes: A Randomized Noninferiority Trial. JAMA network open, 1(3), e180756-
e180756.
Conley, M., Le Fevre, L., Haywood, C., & Proietto, J. (2018). Is two days of intermittent energy
restriction per week a feasible weight loss approach in obese males? A randomised pilot
study. Nutrition & dietetics, 75(1), 65-72.
Byrne, N. M., Sainsbury, A., King, N. A., Hills, A. P., & Wood, R. E. (2018). Intermittent
energy restriction improves weight loss efficiency in obese men: the MATADOR
study. International journal of obesity, 42(2), 129.
Headland, M. L., Clifton, P. M., & Keogh, J. B. (2018). Effect of intermittent compared to
continuous energy restriction on weight loss and weight maintenance after 12 months in
healthy overweight or obese adults. International Journal of Obesity, 1.
Pertusa, G., & Mavrommatis, Y. (2018). Intermittent Fasting vs Continuous Caloric Restriction
for Weight and Body Composi-tion Changes in Humans. J Obes Nutr Disord: JOND-
117. DOI, 10.
Sundfør, T. M., Tonstad, S., & Svendsen, M. (2018). Effects of intermittent versus continuous
energy restriction for weight loss on diet quality and eating behavior. A randomized
trial. European journal of clinical nutrition, 1.