carter steven
TRANSCRIPT
CARTER STEVEN6 WEEKS PERSONALIZED FITNESS PROGRAM
PROFILE▪ Age: 32
▪ Weight: 94 kg
▪ Height: 178 cm
▪ Recommended ideal weight: 73-78 kg
▪ BF: 17%
▪ Prehypertension with a resting BP: 132/85
▪ Heart Rate better then average: 70
SUMMARY▪ GOALS
▪ WARM UP & STRETCH
▪ WARM UP CARDIO
▪ LOWER BODY WEIGHT CIRCUIT
▪ UPPER BODY WEIGHT CIRCUIT
▪ 10’ CARDIO
▪ 20’ CARDIO
▪ COOL DOWN & STRECH
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Step 2 Title
Step 1 Title
GOALS
Left Picture in every pair = Present Time Right Picture in every pair = Wanted Result
1) Lose 15-20 pounds.2) Increase biceps and triceps strength and size.3) Strengthen core.4) Improve cardiovascular endurance.
I. WARM UP & STRETCH
▪ Head Rotation: 10 reps to the left, 10 reps to the right;
▪ Shoulder Rotation: 10 reps in front, 10 reps backwards;
▪ Arm Rotation: 10 reps in front, 10 reps backwards;
▪ Hip Rotation: 10 reps to the left, 10 reps to the right;
▪ Knee Rotation: 10 reps to the left, 10 reps to the right;
▪ Shoulder Stretch: 10” pose each arm;
*Pressure on the right hand must be managed
▪ Triceps Stretch: 10” pose each arm;
▪ Knee raise: 10” pose each leg;
▪ Quad Stretch: 10” pose each leg;
▪ Hamstring Stretch: 2 reps 10” pose
II. WARM UP CARDIO▪ 5 minutes on the Cross Trainer, if there is any back discomfort then the medical
bike will be used;
▪ Targeted Heart Rate is 90 BPM, this can be achieved both by increasing the resistance or the rhythm;
▪ After the 9 training sessions the treadmill can be tested. If there is any back or knee discomfort then the Cross Trainer is used until muscle tonus is higher;
LOWER BODY WEIGHT CIRCUIT
Exercise/Equipment: Horizontal Leg press* Squats with dumbbells can be used after session 9
Method of use: Continue use for 20”
Recommended weight: 40% of body weight 83 lbs. * the weight should feel medium to easy
Wanted Sensation: a medium to easy effort that generates muscle burn in between second 12 and 15
Equipment Leg extension Method of use :continue use for 20”
Recommended weight: 20% of body weight 42 lbs. *the weight should feel medium to easy
Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15
Equipment Hamstrings CurlsMethod of use :continue use for 20”
Recommended weight: 20% of body weight 42 lbs. *the weight should feel medium to easy
Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15
Equipment Calf PressMethod of use :continue use for 20”
Recommended weight: 20% of body weight 42 lbs. *the weight should feel medium to easy
Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15
Equipment Aerobic StepperMethod of use :run up and down on the stepper for 60”
Recommended intensity: 140 BPM
Wanted Sensation : a medium to easy rhythm that accelerates breathing after 40”
Rest: 1 minutes
Total circuits done: 1*after 6 training sessions increase to 2*time spend/circuit should not be over 4 mintes
LOWER BODY WEIGHT CIRCUIT20” 20” 20”
20”
60”
60”
5” 5”
5”
5”5”
5”
UPPER BODY WEIGHT CIRCUIT
Exercise/Equipment: dumbbell lateral raise
Method of use: Continue use for 20”
Recommended weight: 5% of body weight 11 lbs. * the weight should feel medium to easy
Wanted Sensation: a medium to easy effort that generates muscle burn in between second 12 and 15
Equipment Back row machineMethod of use :continue use for 20”
Recommended weight: 20% of body weight 42 lbs. *the weight should feel medium to easy
Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15
Equipment Chest PressMethod of use :continue use for 20”
Recommended weight: 30% of body weight 62 lbs. *the weight should feel medium to easy
Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15
Equipment Cable Triceps ExtensionsMethod of use :continue use for 20”+10” isometric at 90 degrees angle+10”continue use
Recommended weight: 10% of body weight 21 lbs. *the weight should feel medium to easy
Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15 but full burn for every rep after the 10” isometric pause
Equipment: Cable Biceps Curls Method of use :continue use for 20”+10” isometric at 90 degrees angle+10”continue use
Recommended weight: 10% of body weight 21 lbs. *the weight should feel medium to easy
Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15 but full burn for every rep after the 10” isometric pause
Rest: 1 minutes
Total circuits done: 1*after 6 training sessions increase to 2*time spend/circuit should not be over 4 mintes
Equipment: PlankMethod of use :continue pose for 60”
Recommended weight: bodyweight
Wanted Sensation : a medium to easy effort that generates muscle burn after second 40”.
UPPER BODY WEIGHT CIRCUIT
5” 5”
5”
5”5”5”
5”
20” 20” 20”
40”
60”
60”
40”
10’ CARDIO▪ 10 minutes on the Cross Trainer, if there is any back discomfort then the medical bike will be used;
▪ Maximum Heart Rate is 188 BPM, ( not to be achieved );
▪ Targeted Heart Rate is between 94-159
▪ After 9 training sessions the treadmill can be tested. If there is any back or knee discomfort then the Cross Trainer is used until muscle tonus is higher;
10’ CARDIO
20’ CARDIO▪ 20 minutes on the Cross Trainer, if there is any back discomfort then the medical
bike will be used;
▪ Continue running after the 10’ HIT cardio, DO NOT STOP, decrease rhythm and continue running;
▪ Targeted Heart Rate is 120 BPM, this can be achieved both by increasing the resistance or the rhythm;
▪ After 9 training sessions the treadmill can be tested. If there is any back or knee discomfort then the Cross Trainer is used until muscle tonus is higher;
I. COOL DOWN & STRETCH
▪ Shoulder Stretch: 10” pose each arm;
*Pressure on the right hand must be managed according to ROM
▪ Triceps Stretch: 10” pose each arm;
▪ Knee raise: 10” pose each leg;
▪ Quad Stretch: 10” pose each leg;
▪ Hamstring Stretch: 2 reps 10” pose