Friday, April 17, 2015

Building Homework Workouts for Personal Training Clients

As a  personal trainer, I am constantly sending “homework” workouts to my clients for trips, vacations, and off days from training with me. Knowing that they live busy lives as anyone else, I know that these workouts need to be quick, simple to understand, and usually equipment free.
A way to program these workouts is to take a look at the week they are currently training. Does this week include weights, full body, isolated, or active recovery? Be able to merge the in-training workouts with the homework you plan to send.
5 Quick Tips to Creating a Successful Home Workout
  1. Make it simple
  2. Take advantage of your best piece of equipment - THE BODY!
  3. Work in cardio exercises
  4. Emphasize stretching on off days
  5. Be able to do anywhere, anytime
3 Simple Exercises for Any Home Workout
The Burpee
This will be a great cardio exercise that will get the blood moving for your client. By performing a plank, pushup, mountain climber, and jump all into one movement; your client will be able to do different movements all in one simple exercise.


The Pushup
The classic push-up, one we all know and love. This movement will be able to train your chest, back, shoulders, triceps, and abs all at once. All while performing a movement you know by heart.


The Squat
You can never go wrong with a movement for your legs, while including the rest of your body. The squat is a complex but still simple movement. Always be sure to keep the chest upright and the heels planted on the ground, and make sure to get that butt down! By performing the squat you are working the entire leg; hamstrings, quadriceps, calves, and hips as well.


Simple Homework Program for Client
  • 15 Pushups
  • 15 Burpees
  • 15 Squats
  • 1 Min Plank
3 Sets - 1 Min Rest Between Sets

  • End of Set - Walk ¼ Mile on Treadmill @ 3.5 MPH 5.0 Incline
Put simply, any workout for a client to take on-the-go can be complex, or simple, all depending on the client's fitness level and time available for them. Personally, my clients typically have more cardio based workouts for homework and more strength based workouts while training in person.
References
110 At-Home Workouts to Build Muscle in Under 20 Minutes. (n.d.). Retrieved April 14, 2015.
2How To Take Advantage of Home Fitness. (n.d.). Retrieved April 14, 2015.



4 comments:

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