Monday, Wednesday & FridayWarmup 1.Treadmill/StationaryBike2.Stretching 5 Min5 MinFree WeightsSetsReps Rest Back squat2101 MinBent over barbel flyes251 MinBarbell upright row151 MinFrench Press151 MinHammer curls1 51 Min Machines SetsReps RestSeated Leg 151 Min
PERSONAL TRAINER6curlsStanding CalfRaises151 MinLeg Press151 MinCable tricep extension151 Min Cooldown Treadmill/Bike 5 Minutes The above will be repeated on Wednesday and Friday as the familiarization and introduction phase of the exercise. On Sunday, it is advisable for the client to engage in active rest, which will include walking, yoga, or hiking.From week 2 through week 9, the primary goal of the training mesocycle is strength and cardio fitness which will use the holistic training principle for sets, reps, duration, and intensity to achieve the most significant results. The training for the eight weeks will begin with light weight and progress towards more weight based on client recovery and feedback. On Mondays, the exercises will focus on the legs and hip complex, on Wednesday, the upper body, on Friday core and body weight oriented exercises.Monday (Lower Body Strength)Warmup 1.Treadmill/StationaryBike2.Stretching 5 Min5 MinFree WeightsSetsReps Rest Deadlift3 15-10-590 SecondsBack squat415-10-590 SecondsMachinesSets Reps Rest Leg press 31090 secSeated Leg Extensions21590 Sec Standing Calf41090 Sec
PERSONAL TRAINER7Raises Seated Leg Curls 31590 SecCardioDuration Intensity RestRope Skips 15 MinutesModerate2 MinElliptical15 Minutes RPE 10 1 MinCool Down (Bike)5 Minutes ModerateWednesday (Upper Body Strength)Warm Up TreadmillStretching 5 Minutes 3 Minutes Free Weights Sets Reps Rest Barbell Row21090 secBench press 310-8-690 secDumbell Curls21090 secDumbbell Tricep Kickback21090 secMachines SetsReps Rest Overhead press 315-10-590 secCable Flyes21090 secOverhead Pulldown21090 secCardio DurationIntensity Elliptical25 Minutes RPE 12Cool Down (Stretching)8 Minutes N/AFriday (Body weight and core exercises)Warmup Treadmill 10 Minutes Routine SetsRepsRest Burpees210Pushups 110 Situps 115Squats 120Lunges 115Mobility Cool DownYoga 20 MinutesOn week 10 through to week 12, the training will focus on peak fitness and aerobic conditioning, which will be vital in burning the weight gained over Diana's two pregnancies.
PERSONAL TRAINER8This period is a final push to burn calories and ensure that the lean muscle for the event is maintained.Monday (Cardio)Warmup 1.Treadmill/StationaryBike2.Stretching 5 Min5 MinFree WeightsSets Reps RestBack Squat320-15-101.5 MinDeadlift425-20-15-102 MinCardio Intensity Duration TreadmillRPE 12 (10 Minutes Fast 5 Minutes slow40 Minutes Track Running Moderate 3 Laps Cool Down Stretching 10 Minutes Wednesday (Body Weight)Warmup Treadmill/Bike 10 Minutes ExerciseSetsRepsRest Burpees2151 MinSitups21090 SecsPushups 2101 MinStar Jumping310-8-550 Sec Box Jumps 2151 MinCool DownStretching Full Body 10 Minutes Friday (Cardio)Warmup: Dynamic Stretching 10 Minutes Activity Sets Time Intensity Rest Treadmill 220 MinRPE 123 MinRow1500 MtrsModerate3 MinElliptical210RPE 122 MinTreadmill115 MinRPE 12NoneCool Down Bike10 Min ModerateStretching N/A15 Minutes N/ANutrition Recommendation