Body Resolution Promotion
Three Free Workouts Information
CARDIOVASCULAR CAPACITY AND NUTRITION ANALYSIS
(WORKOUT # 1)
During this session your trainer will talk about cardiac risk factors
and explain the importance of aerobic exercise. You will be given a
walking assessment and a recommended program based on performance.
| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| Miles | 2 | 2.25 | 2.25 | 2.5 | 2.75 | 2.75 | 2.8 | 3 | 3 | 3 |
| MPH | 3 | 3 | 3.25 | 3.25 | 3.25 | 3.5 | 3.5 | 4 | 3.8 | 3.8 |
| Kilometers | 3.2 | 3.6 | 3.6 | 4 | 4.4 | 4.4 | 4.4 | 5 | 4.8 | 4.8 |
| KMPH | 4.8 | 4.8 | 5.2 | 5.2 | 5.2 | 5.6 | 5.6 | 6 | 6 | 6 |
| HR(%max) | 70 | 70 | 70 | 70 | 70 | 70 | 70 | 70 | 70 | 70 |
Your trainer will ask questions about your eating pattern and give you a diet score.
| meal # | time | protein | carbs | fat | balanced? |
|---|---|---|---|---|---|
| 1 | 10 | x | x | no | |
| 2 | 2 | x | x | yes | |
| 3 | 6 | x | x | no | |
| 4 | 8 | x | no | ||
| 5 | |||||
| Score (1-10) | Meal # | 4 | |||
 Balanced? |
1 | ||||
| Total | 5 (average) |
You will discuss your fitness goals with your trainer, and be given an eating and workout strategy.
| 8am | 9am | 10am | 11am | 12am | 1pm | 2pm | 3pm | 4pm | 5pm | 6pm |
| Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 | ||||||
| (exercise) | cardio | workout |
CORE STRENGTH AND BALANCE ASSESMENT
(WORKOUT # 2)
Ever wonder how good your balance is or how to make it better?
How about core strength? During this session the trainer will use
some simple exercises to asses your balance, and core strength.
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You will also learn how to use the Physio ball and other balance training tools to help you increase your core capabilities.
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Based on your performance during these exercises, the trainer will develop a score of your balance balance and core strength
MUSCULAR STRENGTH AND JOINT RANGE OF MOTION
(WORKOUT # 3)
In this session your trainer will show you some exercises
to assess strength and symmetry in your major muscle groups.
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Based on your performance, your trainer will develop a strength score and suggest some exercises.
| exercise | weight | reps | right | left | scale | score |
|---|---|---|---|---|---|---|
| chest press | 50 | 19 | 1 to 25 | 19 | ||
| biceps | 10 | 12 | 14 | 1 to 25 | 14 | |
| leg press | 150 | 15 | 17 | 1 to 25 | 15 | |
| pull ups | 155 | 7 | 1 to 25 | 7 | ||
| total | 55 (average) |
(example suggestions)
- Arm Extension - Alternate Standing
- Squat - Against Wall with SB
- Double Arm Wall Squat (Scapula)
- Squat - Integrated Rotation
Your trainer will perform some screens to measure your flexibility and you will learn some exercises to increase range of motion in the areas you need improvement.
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FLEXIBILITY SCORE
| group | stretch | degree | good | average | poor |
|---|---|---|---|---|---|
| hamstring | extension | 80 | x | ||
| shoulder | rotation | 120 | x | ||
| extension | 160 | x | |||
| hip | flexion | 60 | x |
