I recently signed up for personal training sessions at my local LA Fitness. I had my second session today and it really kicked my butt. It is essentially circuit training, where it mixes cardiovascular and resistance training to burn fat and increase muscle strength and tone. My trainer runs me through 5 different exercises or stations to do anywhere from 30 – 60 seconds at a time and then repeat back for the duration of 25 minutes.
My first day I booked two back to back sessions to have an hour with my trainer to get any questions answered and figure out the process. I shared my fitness goals and we talked about a feasible plan for prime execution. That day we focused on legs and abs. I will share my workout so you guys can use it to do at home or at the gym.
- Kettle bell swings – 15 pound weights – 45 second reps
- Walking lunges – 10 pound weights – 60 second reps
- Box jumps – 30 seconds
- Cable kickbacks – 7.5 pounds – 10 reps
- Cable sidekicks – 7.5 pounds – 10 reps
- Plank – 60 seconds
- Flutter kicks – 30 seconds
- Scissor kicks – 30 seconds
- V-ups – 30 seconds
- Russian twist – 6.6 pound weight – 20 reps
I did three sets of all these exercises and I was a sweaty mess. The other exercises were manageable but the box jumps were killer. It got my heart rate up very quickly and transformed my legs into jello.
Today we worked on full body exercises. The battle rope was tough. My goal was to do four sets but I was only able to do three sets of these exercises.
- King Kong (squat to a bicep curl and overhead press) – 5 pounds weights – 45 second reps
- Lunge with lateral raise – 5 pound weights – 45 second reps
- Sit up to bridge – 60 second reps
- Ground pounds – 5 pound weights – 30 second reps
- Battle rope – 30 second reps
After each session I finished my workout with 15 minutes of cardio, which was the stairmaster or elliptical machine. Overall, these workouts were effective at getting my heart rate up and working different muscle groups. After the first session I was sore for three days, which is expected because it takes your muscles 72 hours to fully recuperate. I am excited to start this new conditioning regimen. Do you have any tips or exercises that you find helpful?