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
