PROJECT 2

PROJECT 2 - student project

My client is a 30 year old lady, working in a office. She sits 8 hours on her desk, have done gym in the past, loves to walk and run outdoors. She has some problems with sleep as she likes to do social media and scroll every night. She also take too much stress with work and family. She wants to workout every other day. She is willing to do all the workouts I will give her. Below is my 1 month training program for her.

 

WORK OUT WEEK 1

WEIGHT: 20KG

REST TIME: 2.5 MINS every sets

SETS: 4

 

Warm up 5mins jog

1 min skip rope

8 squats

8 deadlifts

8 overhead press

8 bench press

 

WORKOUT WEEK 2

REST TIME: 2.5 MINS every sets

SETS: 4

 

Warm up 10 mins walk

1min skip rope

8 lunges

8 pushups

8 romanian deadlifts WEIGHT: 25KG

8 overhead press WEIGHT: 25KG

 

WEEK 1 SCHEDULE

MONDAY- Full body 1

TUESDAY- rest

WEDNESDAY - Full body 2

THURSDAY - rest

FRIDAY- Fully body 1

SATURDAY AND SUNDAY - REST

 

WEEK 2 SCHEDULE

MONDAY- Full body 2

TUESDAY- rest

WEDNESDAY - Full body 1

THURSDAY - rest

FRIDAY- Fully body 2

SATURDAY AND SUNDAY - REST