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Welcome to your new fitness journey Simon! 🏋️

I'm so happy you chose me to be your personal trainer. Together we can help you achieve your fitness goals. Whether you're looking to lose weight, gain muscle, or simply improve your overall health and well-being, I'm here to guide you every step of the way.

In our first week of training, we'll focus on building a strong foundation for your fitness routine. We'll start with a combination of full-body, upper-body, and lower-body workouts, as well as cardio and core exercises to help you burn fat and build lean muscle. We'll also incorporate rest days into your plan to ensure that your body has time to recover and rebuild.

Throughout our training together, I'll be here to provide guidance, support, and motivation. I'll help you track your progress, adjust your plan as needed, and celebrate your successes along the way. Together, we'll work towards your fitness goals and help you become the healthiest, happiest version of yourself.

Let's get started! 💪

Day 1

Full Body Workout

  • Warm-up: 5-10 minutes of light cardio (e.g. treadmill, stationary bike, or jumping jacks)

  • Squats: 3 sets of 12 reps

  • Lunges: 3 sets of 12 reps (each leg)

  • Push-ups: 3 sets of 10 reps

  • Dumbbell rows: 3 sets of 10 reps (each arm)

  • Plank: 3 sets of 30-second holds

Day 2

Cardio and Core

  • Warm-up: 5-10 minutes of light cardio (e.g. treadmill, stationary bike, or jumping jacks)

  • Running: 20-30 minutes at a moderate pace

  • Bicycle crunches: 3 sets of 20 reps

  • Russian twists: 3 sets of 20 reps

  • Leg raises: 3 sets of 12 reps

rest

Day 3

Rest

Day 4

Upper Body Workout

  • Warm-up: 5-10 minutes of light cardio (e.g. treadmill, stationary bike, or jumping jacks)

  • Bench press: 3 sets of 10 reps

  • Overhead press: 3 sets of 10 reps

  • Bicep curls: 3 sets of 12 reps

  • Tricep dips: 3 sets of 10 reps

  • Pull-ups or lat pulldowns: 3 sets of 10 reps

Day 5

Cardio and Core

  • Warm-up: 5-10 minutes of light cardio (e.g. treadmill, stationary bike, or jumping jacks)

  • Stair climber: 20-30 minutes at a moderate pace

  • Plank jacks: 3 sets of 20 reps

  • Mountain climbers: 3 sets of 20 reps

  • Side plank: 3 sets of 30-second holds (each side)

Day 6

Lower Body Workout

  • Warm-up: 5-10 minutes of light cardio (e.g. treadmill, stationary bike, or jumping jacks)

  • Deadlifts: 3 sets of 10 reps

  • Leg press: 3 sets of 12 reps

  • Calf raises: 3 sets of 15 reps

  • Leg curls: 3 sets of 12 reps

  • Glute bridges: 3 sets of 15 reps

rest

Day 7

Rest

Remember to stretch after each workout to reduce soreness and prevent injury. Additionally, it's important to eat a healthy and balanced diet to support your fitness goals. Good luck!