Thursday, December 10, 2009
Today is the last session that we will have for this semester. Both my client and I are hard pressed with finals and studying and final projects so today is our last day. I let my client decide what she wanted to do today. We did 10 mins on the bike and 20 mins on the treadmill. Then we did ball throws on the balance pad, ab leg throwdowns, pushups, side lunges, front lunges and squats. This has been a great experience getting to know my client and helping her in gaining a healthier lifestyle and habit. I was so proud of her improvements from the first exercise test to the last. She improved her VO2max as well as her body fat!
Since Thanksgiving break is at the end of this week we just did an intense cardio workout with only a little bit of weights. She did 15 mins on the bike, 15 mins on the elliptical and 9 mins on the stairmaster. Then we did squats with the med ball and a lot of abs work with the 6 lb medicine ball and the exercise ball. Great workout today. I told my client to do as much as she could over the break so that when we return she isn't totally winded.
This week we trained on Monday, Wednesday and Thursday. It was a good week for training. She started out Monday a little slow because we didn't train much last week. But she always pushes herself so hard and does her best. Monday she ran outside for 25 mins and then she did two sets of 12 of each of these exercises: Squats with 12.5 lb free weights, Bench press with 12.5 lb free weights, Upright rows with 7.5 lb free weights, standing lunge, back extension, ab med and exercise ball. Wednesday we did a card workout at centennial: Ace-stairs, K- sprint a lap, Q- 4 ab rounds, J-15 second planks, Club-push-ups, Spade-tricep push backs, Hearts-leg lifts with 12 pound bar, diamonds-jump rope for 1 minute. Card workouts are the best! We get such a great workout whenever we do them! Thursday was a good workout day as well we did the usual in the gym. Bike 10 mins, Run 10 mins and then Stairmaster for 10 minutes. For weights we did a circuit of pushups, 12.5 lb free weight bench press, squats with the medicine ball, 6 lb med ball throws on the balance pad and traveling lunges. My client is just a great person to work with!