ONTRAK PERSONAL TRAINING GENERAL WORKOUT

This is a basic circuit training routine. 

Consult a physician before beginning any exercise program.  I also recommend finding a qualified professional, like an OnTrak Personal Training trainer, to show you how to perform these exercises properly. 

Always remember, "BE IN CONTROL OF THE WEIGHT AT ALL TIMES," and "QUALITY REPS OVER QUANTITY."

 

Circuit training is simply going from one exercise directly to the next exercise. The goal is to get throught the entire routine without stopping, but at the beginning if you need a rest, take it.  These types of routines usually hit all of the major muscle groups in a very short amount of time.

 

Perform the entire routine 2-3 times through.  If you need to, take a few seconds between each exercise and progressively get to where you can perform the entire routine without stopping.  This can be done twice weekly, 12 - 15 reps with a good warmup set.  Give your body at least 48 hours to rest.  Stop if you feel nauseous or light headed.

 

  • Machine Chest Press

  • Lat Pulldown

  • Machine Leg Press

  • Shoulder Press machine(Be careful on any overhead press if you have shoulder or back problems. If you do, find an alternative)

  • Bicep Curl Machine

  • Tricep Cable Pressdown

  • Lying Leg curl

  • Leg Extension Machine(If you have knee problems, you may need to avoid this one and find an alternative)

  • Crunches on the floor 

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There are many routines out there that can be modified and geared toward a person's specific goals. THERE IS NO PERFECT ROUTINE!  Everyone is different: different goals, body types, time schedules, injuries, etc. I truly believe that if someone is ready to get into shape they CAN find the time if they have the will and the drive.

 

(This is not my routine.  My routine consists of 4-5 days weight training with 3 days of cardio, with a very sensible eating plan.)

 

Contact OnTrak Personal Training to learn more about a customized workout for you!

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