Fitness Session: Personal Training Program Design and Implementation

This assignment focuses on the design and implementation of fitness programs, specifically targeting personal training and workout plan creation. It includes detailed workout templates for indoor circuits, outdoor Tabata-inspired sessions, and HIIT routines. The assignment covers various exercises with level modifications, warm-up and cool-down routines, and considerations for different fitness levels. It also addresses key aspects of personal training, such as client compliance, equipment usage, and heart rate calculations. The content is designed to provide a comprehensive guide for fitness professionals, offering practical examples and adaptable frameworks for designing effective fitness programs tailored to diverse client needs and environments.

ROUND 1: INDOOR CIRCUITS / STATION ALTERNATING CARDIO & STRENGTH
EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO STATION
1
Mountain climbers Free slow Free fast With resistance bands
STRENGTH
STATION 2
Squats Free Weighted dumbbell Weighted barbell
CARDIO STATION
3
Battle ropes Slow beatings Moderately fast
beatings
Fats beatings
STRENGTH
STATION 4
Deadlifts Free Weighted dumbbells Weighted barbells
CARDIO STATION
5
Jumping jacks Slow Moderate Fast
STRENGTH
STATION 6
Push ups Free Weighted (plates) One handed
CARDIO STATION
7
Burpees No jumping Pushup burpee Pushup and jump clap
burpees
STRENGTH
STATION 8
Chin ups Hanging only Half lift Full lift and fall
30 SEC
TRANSITION
EXERCISE
BETWEEN
STATIONS
Dynamic stretching Toe touch Twisting Back arch
ROUND 2: INDOOR CIRCUITS / STATION ALTERNATING CARDIO & STRENGTH
EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO STATION
1
Mountain climbers Free slow Free fast With resistance bands
STRENGTH
STATION 2
Squats Free Weighted dumbbell Weighted barbell

CARDIO STATION
3
Battle ropes Slow beatings Moderately fast
beatings
Fats beatings
STRENGTH
STATION 4
Deadlifts Free Weighted dumbbells Weighted barbells
CARDIO STATION
5
Jumping jacks Slow Moderate Fast
STRENGTH
STATION 6
Push ups Free Weighted (plates) One handed
CARDIO STATION
7
Burpees No jumping Pushup burpee Pushup and jump clap
burpees
STRENGTH
STATION 8
Chin ups Hanging only Half lift Full lift and fall
30 SEC
TRANSITION
EXERCISE
BETWEEN
STATIONS
Dynamic stretching Toe touch Twisting Back arch

ROUND 3: INDOOR CIRCUITS / STATIONS ALTERNATING ABS & CORE
EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO STATION
1
Mountain climbers Free slow Free fast With resistance bands
STRENGTH
STATION 2
Squats Free Weighted dumbbell Weighted barbell
CARDIO STATION
3
Battle ropes Slow beatings Moderately fast
beatings
Fats beatings
STRENGTH
STATION 4
Deadlifts Free Weighted dumbbells Weighted barbells
CARDIO STATION
5
Jumping jacks Slow Moderate Fast
STRENGTH
STATION 6
Push ups Free Weighted (plates) One handed
CARDIO STATION
7
Burpees No jumping Pushup burpee Pushup and jump clap
burpees
STRENGTH
STATION 8
Chin ups Hanging only Half lift Full lift and fall
30 SEC
TRANSITION
EXERCISE
BETWEEN
STATIONS
Dynamic stretching Toe touch Twisting Back arch

COOL DOWN - 5 MIN (Static Stretching – Please include 5 exercises you will do for 60 sec each for a total of 5
min)
1.Tricep stretch Relaxes triceps
2.Bicep stretch Relaxes biceps
3. Head to knee forward bend Relaxes the core
4.Setaed butterfly stretch Relaxes back
5.Cobra pose Relaxes lower core
MODIFICATIONS FOR SPECIAL CIRCUMSTANCES LISTED ABOVE:
No changes are required.
CLASS WRAP UP / REMINDERS: All the equipment required should be present in the class and the
chart should be followed thoroughly.

SCENARIO 3 – Outdoor Tabatas Inspired Workout Template
NAME OF WORKOUT: Tabatas Inspired Workout
INTRODUCTION: This HIIT (high intensity training process) will be performed in a park. This exercise will
consist of warm up, cardio, strength of upper body and lower body training.
EQUIPMENT REQUIRED: Dumbbells, barbells, chin-up bars and low weight plates.
WARM UP - 5 minutes (Dynamic Stretching – Please include 5 exercises you will do for 30 sec each and repeat
for a total of 5 min)
1. Side Shuffle Protects against hip and groin injuries while leg training.
2. Walking Knee to chest Great stretching exercise for hips and hamstrings.
3. Straight Leg Kick. Protects hamstrings and quadriceps from injury while doing deadlifts.
4. Back stretch Activates the lower back muscles for doing work.
5. Carioca Improves the flexibility of leg muscles.

EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO TABATA 1 Hills Walking Jogging Running
Strength training –
Upper Body
Push ups Push up against a tree Bench push ups Decline push ups
(Total 6 min –
Please include 3
exercises 1 min
each, repeat)
Triceps dips Triceps kick back Triceps bench dip One leg lifted Triceps
bench dips.
Upright rows Free of weight Added weight Squats included
CARDIO TABATA 2 Stairs Walk Stairs Jogging Stairs Running on stairs
Strength training –
Lower Body
Squats Weight free Deep squat Sumo squat
(Total 6 min –
Please include 3
exercises 1 min
each, repeat)
Standing kicks Kickback Pulses kickback Squeeze weight behind
knee
Lunges Static lunges Alternate lunge Weighted alternate
lunge
CARDIO TABATA 3 Bench Walk and stand on
bench
Jog and stand on
bench
Run and stand on
bench
Strength training –
Upper Body
Shoulder press Free Dumbbell Barbells
(Total 6 min –
Please include 3
exercises 1 min
each, repeat)
Punch Free punch Slow punch on
punching bag
Fast punches on
punching bags
Chin ups Hanging only Half lift Full lift
CARDIO TABATA 4 Slip Walk up the slip Jog and move up the
slip
Run and move up the
slip

EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
Strength training –
Lower Body
Crunches Free Weighted Hanging crunches
(Total 6 min –
Please include 3
exercises 1 min
each, repeat)
Leg raise Free Weighted Hanging leg raise
Bicycle kick Slow Moderate Fast
CARDIO TABATA 5 Hills Walking Jogging Running
Strength training –
Core
Front pull down Free Weighted Cable weighted
(Total 6 min –
Please include 3
exercises 1 min
each, repeat)
Plank Free Weighted Partner sitting on back
plank
Chest dips Only lift Lift and hold Lift, hold and release.