I just got elected to help some girls....
- 08-25-2008, 10:22 PM
I just got elected to help some girls....
OTAY......I just got a call from a friend. She is the young adults teachers wife at church, she and the youth pastors wife want me to help train them a lil at the gym with things such as medicine balls and other various workouts. They know from church I am in shape, I study supps and working out and diet. Problem being I dont know too much about the woman's side when it comes to specialization.
They re looking for more exercise than just swimming. Medicine ball, sit up type things, and more. Uh...I just got drafted to be a personal trainer. Can I get some help? They are both fairly healthy, but not near athlete levels. if they can do a 10 minute run its good for them, which on a personal level is great we all have our own paths.
Could I get a good list of workouts that are cardio based/ab related? I know a lot myself, but i wanted some professional input. I am going to be researching for a few hours as is.
I know a decent bit, but I trust myself with me, now I am responsible for helping someone else o.o I just want to make sure I can help them the best I can.
- 08-25-2008, 10:47 PM
Just to note, that there really is no 'women's side' when it comes to training. Hell, what works for guys works just as well for females (and anyone that tries to tell you otherwise is ignorant).
08-25-2008, 10:55 PM
Yeah I understand its mostly the same save for some minor tweaks due to....difference. With myself though I always pushed past my breaking point then kept crawling after I broke.... I know I have to be much lighter with these girls.
I am going to have to research how to put a circuit together for em.
I feel weird lol. Well I always talked about being a PT....time to step up!
Thanks for the input. I will try to have them some basics by tomorrow.
Last edited by Zero V; 08-25-2008 at 11:16 PM.
08-26-2008, 12:55 AM
08-26-2008, 02:58 AM
Example for you...
You don't need to have "minor tweaks due to...difference" (that's bull****)...As for going "lighter", if they have never done anything like that before, then, yeah, you would start them off easier. But realize that they will never improve if they think that they can do everything at a nice, easy pace and never progress.
You don't need to research how to put a circuit together. Just pick 8-10 exercises; order them so that you're the big body-parts/exercises first (i.e. legs, chest, back, shoulders, arms, abs, etc.); decide whether you will use time or reps for each exercise (i.e. 1 min per exercise or 15 reps per exercise); and then set it up. It's pretty easy and takes no time at all.
A. warm-up with 10-minute run
B. Circuit (Complete 3 sets of 10 reps per exercise, with 1 minute rest at the end of the circuit)
1. Bodyweight Squats (holding medicine ball out in front of the body)
2. Alternate Forward Lunges (10 reps per leg)
3. Plyometric Box Jumps (10 reps per leg)
5. Bench Dips
6. Swiss-ball crunches
7. Medicine ball twists (i.e. 20 reps total)
8. Plank (hold for 60 sec instead of doing reps)
9. Lying Abductors (10 reps per leg)
10. Lying Adductors (10 reps per leg)
C. Finish with 5-10 minutes of strecthing (making sure you do a stretch for each muscle group (i.e. quads, hams, glutes, hip flexors, adductors, lower back, chest, back, shoulders, triceps, neck, etc.), holding each stretch for 20-30 seconds per stretch).
Just mix and match exercises. It's not that hard. Good luck.
08-26-2008, 03:17 AM
08-26-2008, 06:28 AM
08-26-2008, 06:33 AM
thanks, I know its not hard, I am just unsure how well ts going to work the first time. But thats whats fun Finding out what works for them and helping them improve.
EDIT:Wow now that I got all that set up, that circuit you gave is perfect! It will be perfect for them. Thanks again!
Last edited by Zero V; 08-26-2008 at 11:39 AM.
08-26-2008, 07:13 PM
Went great today, I made em a little chart/list that described the workouts I gave them, and today I went through all the workouts with them and demonstrated and helped them with form. I kept most of your advice but tossed the plyometric box and one of the lying abductors. Added in abominable rollout and flutter kicks lol.
08-26-2008, 07:33 PM
08-26-2008, 07:51 PM
I meant i didn't use the adductors of the set. Even though they kinda go hand in hand. Though we did the squats and lunges. They quite enjoyed that. the one wants to talk about it alot, she also likes talking about diet, carbs, how eating effects the workout. Why the body does what it does. The other one is a bit taller. She actually cant do the Abdominal Rollout at all. Or pushups. So I am having her do modified pushups using the wall. She says her lower back has no strength so I showed her some stuff for that and pointed out 2 machines that would help. The had already done a lot of cardio when I got there, then they went swimming after we were done.
I am still going to modify it some to aid them. They could only do 2 sets of each. Most the the time I worked on form, so it wasn't a normal unbroken circuit. I had to talk to them because they were worried how they looked, and I had to give the "check your ego at the door" lecture. lol. It was fun for all of us though.And I think the idea is to switch it up each month to keep it fresh. So, I think everything will get touched. Thanks alot for the help.
08-26-2008, 09:01 PM
I shall leave you to it, then. As you said, it's time for you to 'step up to the plate', so to speak.
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