Personal Training Fall 2014: Cristina

Trainer: Hannah Robins

Results:
Weight
BMI
Body fat percentage
Circumferences:
Abdomen (greatest
anterior extension)
Arm (halfway
between shoulder
blade and extension)
Buttock
Mid thigh
Waist (narrowest)
Curl-ups
Push-ups
Flexibility

Pre-test
142.4lbs
25.2
26.5% (Average)

Post-test

33.25
13.25

39.38
19.5
30.25
45 (1 min)
47
20.25

BMI Categories:
Underweight = <18.5
Normal weight = 18.524.9
Overweight = 2529.9
Obesity = BMI of 30 or greater

Max Bench press:

Max Squat:
Notes:

Favorite Exercises:

Arms

Legs

Abs

Tricep Extension
Bicep curl
Back row
Crab walk
Inner thigh (squeeze w/ hoop)
Step-ups (stepping up to eleved surface)
Wall sit (pushing back against wall and
squatting isometric)
Star lunges (step in front, 45 degrees to the
side, and to the side)
Ball hamstring curl (and single leg curl)
Bridges
Squats
Mason jar (w/ball)
Plank
Ball crunches (plank form with feet on ball and
then bring knees to chest)
Ball pike (plank form with feet on ball, then
bringing feet towards chest and lifting butt
straight up)
Back extension on ball (with feet resting on
wall, and anterior hips on ball, lift chest up and
away from ball)
Side plank
Superman

12 lbs, 10 reps
12 lbs 10 reps
15 lbs 10 reps
5 steps, 5 times
20-25 reps
10 each leg
2 mins, with 10 sec on
single leg
Each leg 5 times
15-25 reps
25 reps
20 reps with 20 lb weight
15 each side
1:30 mins
20 reps
5-7reps
20 reps
30 secs each side
20 reps

Routines:
Sets and reps: 3-4 exercises repeated 3 times
Circuit: 8-10 exercises each one preformed for 30 seconds with 10 second
rest between.
Pyramid: Picking 3-4 exercises to cycle through. Starting each exercise with
low weight and high reps and then decreasing by 2 reps while increasing
weight.