online personal trainer action plan lesson 6: specific program design  

Online Personal TrainerACTION PLAN

Lesson 6: Specific Program Design  

Created by: IaWellness

Control Panel (bottom of

screen) Click the “Pause” button located on the bottom of your screen. You

will now have control of the slides.

After you have read and understood each slide, click “Next Slide”If you need to go back to a previous slide, click “Previous Slide”

EXERCISE EXAMPLES

• Beginner Exercises• Intermediate Exercises• Advanced Exercises Click on the Links Above to view to full

description of each exercise in this presentation.

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Beginner Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Intermediate Exercises

Advanced Exercises

Advance Exercises

Advance Exercises

Advance Exercises

Advance Exercises

Advance Exercises

Advance Exercises

Advance Exercises

Push-up Progression

Workouts

FULL BODY

CORE

30 MINUTE BODY

LOWER BODY UPPER BODY

EQUIPMENT FREE

FULL BODY RESISTANCE WORKOUT

YOGA / BALANCE

Full body Workout

• Warm-up• Walk or Jog• Do Warm-Up Exercises

• Lunge Series Combined with Plank Series • Cool-Down• Walk or Jog• Do Cool-Down Exercises

Click HERE

Equipment Free Workout

• Warm-up• Walk or Jog• Do Warm-up Exercises

• Body Weight Lower Body (pick 2-3)• Body Weight: Upper Body (pick 2-3)• Body Weight: Core/Balance (pick 2-

3) • Cool-Down

• Walk or Jog• Do Cool-Down Exercises

Click HEREYou can try this workout at work,

during your lunch break!

30 minute Lower Body Workout

• Warm-up (5 min)• Walk or Jog • Warm-Up Exercises

• Lower Body (20 minutes)• Choose 3 – 5 Exercises • Do 3 Sets of 10 Repetition

• Cool-Down (5 min)• Walk or Jog• Cool-Down Exercises

Click HERE

30 minute Upper Body Workout

• Warm-up (5 min)• Walk or Jog • Warm-up exercises

• Upper Body (20 minutes)• Choose 3 – 5 Exercises • Do 3 Sets of 10 Repetition

• Cool-Down (5 min)• Walk or Jog• Cool-Down exercises

Click HERE

Core Workout• Warm-up • Walk or Jog • Warm-Up Exercises

• Core• Cool-Down • Walk or Jog• Cool-Down Exercises

Click HERE

Resistance Workout• Warm-up • Walk or Jog • Warm-Up Exercises

• Dumbbell Exercises• Resistance Band Exercises • Cool-Down • Walk or Jog• Cool-Down Exercises

Click HERE

Yoga and Balance Workout• Yoga Easy• Yoga Moderate• Yoga Hard • Balance**Do 1, Do 2…. Do ALL!!

Click HERE

MAKE YOUR OWN WORKOUT

• Use the Beginner (B), Intermediate (I) & Advanced (A) Exercises and make your own workout!

1. Start with a Light jog or walk and the Warm-up exercises (use Beginner Exercises and hold for < 10 seconds)

2. Do a combination of Beginner, Intermediate and Advanced exercises

3. End with a light jog or walk and the Cool-Down exercises (use Beginner Exercises and hold for 30 seconds)

Thank You!!

Please take the Lesson Quiz. You have to pass the quiz with a 70% or greater to receive credit!

Contact iaWellness if you have any further questions!

Thank you,Your Wellness Team