Clients max heart rate = 199 BPM

TRAINING PROGRAMME TEMPLATE

Client Name Bryn Davies
Trainer Olivia Levens
Prog No. 1 Start Date 06/09/2023
Focus Cardio - intervals Finish Date 01/11/2023
Warm up & Stretches - 10 minutes

5 Minute light/moderate rowing machine. 139 BPM - 149 BPM

dynamic stretching
- Lunge and twist - 10- 12 reps
- Leg swings, forward/back/sideways - 10 reps each direction
- Bent knee forward swing - 12 reps each leg
- High knees - 12 reps
- butt kicks 12 reps

Body Area Exercise Sets Rep Kg/ Tempo Intensity Rest

s Time
Lower body- Bike Sprints 5 30 30 sec 160 bpm - 30
Quadriceps, sec on 30 179 bpm sec
hamstrings sec off
, glutes
3 minute break

Quads, Rower sprints 5 30 30 sec 160 bpm - 30

Hamstrings, sec on 30 179 bpm sec
shoulders, chest sec off

3 minute break

lower body - running sprints 5 30 30 sec 160 bpm - 30

quads, - treadmill sec on 30 179 bpm sec
hamstrings, sec off
calves

workout
should take 21
minutes
Cooldown & Stretches 10 - 15 minutes

5 minute walk on treadmill keeping heart rate 139 - 149 bpm

- Pigeon pose, 30 seconds each leg

- knee to chest laying down, hold 30 seconds each leg
- Child's Pose hold for 1 minute
- Quad hold stretch - 45 seconds each leg
- Toe touch - hold for 30 seconds each leg

Trainer Tips 21 minute session, 41 - 46 minutes total

We want to make sure that during those 30 seconds intervals we are pushing all the way to
the 30 second mark and not easing off as the time gets to 27 or 28 seconds. next time we
will do our running sprints outside too as the treadmill makes it difficult to do full sprinting.

TRAINING PROGRAMME TEMPLATE

Client Name Bryn Davies
Trainer Olivia Levens
Prog No. 2 Start Date 06/09/2023
Focus bodyweight Cardio Finish Date 01/11/23
Warm up & Stretches - 10 minutes

5 minute bike ride . - keeping heart rate 139-149 bpm

- Leg swings - 2 sets of 10 each leg

- mountain climbers - 30 seconds
- High knees - 30 seconds
- arm circles -30 seconds

Body Area Exercise Sets Reps Kg/ Tempo Intensity Rest

Time
lower alternating Side 2 max 1 min 160-179 60
body lunges bpm sec
gluteus
maximus,
hamstring
s, quads
gastrocne
mius
full body Jumping jacks 2 max 1 min 160-179 60
bpm
lower Lunges 2 max 1 min 160-179 60
body bpm sec
glutes,
quads,
and
hamstring
s.
Lower Box jumps 2 max 1 min 160-179 60
body bpm sec
Full Burpees 2 max 1 min 160-179 60
body bpm sec

main session
should take 25
minutes

Cooldown & Stretches - 10 minutes

light jog/ walk on treadmill - 5 minutes

- Cat cow - 30 seconds

- cobra - 30 seconds
- quad hold - 30 seconds
- Toe touch - 30 seconds

Trainer Tips - 45 minute session total

Make sure all the equipment is set up prior to the session beginning so then we won't need
to waste time setting up in between exercises. focus on the warm up and cool down
stretches as they are important and will ensure minimal injuries.. time the stretches so we
know we are holding them for the correct amount of time.