Here we offer a multi-day workout routine for fitness instructors to improve clients’ strength in the abs, arms, and chest. It includes exercises like push-ups, pull-ups, planks, squats, and deadlifts, with built-in rest days to promote muscle growth and recovery. Detailed exercise descriptions and variations allow you to customize workouts for different fitness levels, making sure clients stay engaged and see progress. Improve your training sessions and reputation with this effective regimen.
Workout Routine
The key to seeing results in a fitness journey is a repeatable multi-day workout routine. This workout schedule is designed to target your client’s abs, arms, and chest, focusing on core workouts, chest workouts, and tricep workouts. It includes a variety of exercises to build muscles and achieve toned muscles throughout the body.
The following is a detailed daily workout plan, perfect for fitness professionals looking to guide their clients in daily training.
Day 1: Upper Body and Abs
Begin their workout with a warm-up, such as light cardio or dynamic stretching, to prepare the body for the exercises ahead. Today’s focus is on ab workouts, shoulder workouts, and arm exercises.
- Push-ups: Start with 3 sets of 10 to 15 reps, depending on your client’s fitness level
- Pull-ups: Aim for 3 sets of 5 to 10 reps. Pull-ups target the back, shoulders, and arms.
- Plank: Hold the plank position for 30 to 60 seconds, for 3 sets
- Dips: Perform 3 sets of 10 to 15 reps
- Bicycle Crunches: Complete 3 sets of 15 to 20 reps
Finish the workout with a cool-down, such as gentle stretches or walking, to help their muscles recover.
Day 2: Rest
Rest is crucial for muscle recovery and growth. Encourage your clients to take a day off from their workout routine to allow their muscles to recover.
Day 3: Lower Body and Abs
Start the day with a warm-up to prepare their body for the exercises ahead. Today’s focus is on lower body and core workouts.
- Squats: Perform 3 sets of 10 to 15 reps
- Deadlifts: Complete 3 sets of 8 to 12 reps
- Russian Twists: Aim for 3 sets of 15 to 20 reps
- Lunges: Do 3 sets of 10 to 15 reps on each leg
- Leg Raises: Finish with 3 sets of 10 to 15 reps
End the workout with a cool-down to aid in muscle recovery.
Day 4: Rest
Give your clients another day of rest to help their muscles recover and prevent injury. If they’d like to do another day of activity, they can do some light walking or swimming.
Day 5: Full Body and Abs
Warm up your client’s body before starting today’s full-body workout. This daily workout focuses on exercises that engage multiple muscle groups.
- Burpees: Complete 3 sets of 10 to 15 reps
- Mountain Climbers: Aim for 3 sets of 15 to 20 reps
- Bench Press: Perform 3 sets of 8 to 12 reps
- Bent Over Rows: Do 3 sets of 8 to 12 reps
- Reverse Crunches: Finish with 3 sets of 15 to 20 reps
End the workout with a cool-down, such as gentle stretches or walking, to help their muscles recover and prevent injury.
Day 6: Active Recovery
On this day, encourage your clients to engage in light activities that promote recovery and relaxation. Active recovery can include yoga, walking, or swimming.
Day 7: Rest
Conclude the week with a day of rest, allowing your clients’ muscles to recover fully. This will prepare them for another week of effective workouts, helping them build and maintain toned muscles.
Exercise Descriptions and Variations
In this section, we’ll provide clear and simple explanations for some of the exercise included in the workout routine. It’s important to display the proper techniques and provide variations to tailor the exercises to your clients’ abilities.
Push-ups
Push-ups are a basic exercise that works the chest, shoulders, and arms. Encourage a strong frame by getting your client to start in a plank position with their hands slightly wider than shoulder-width apart. Then they should lower their body to the ground by bending their elbows, then push back up to the starting position.
For an easier variation, suggest doing push-ups on their knees.
Pull-ups
Pull-ups target the back, shoulders, and arms. To perform a pull-up, get your client to hang from a pull-up bar with their hands shoulder-width apart. They should then pull their body up until their chin is above the bar, then lower themselves back down.
Beginners can use a resistance band or an assisted pull-up machine for extra support.
Plank
Planks are a great way to strengthen core muscles. Have your client start by lying face down on the ground. Prop themselves up on their forearms and toes and keep their body straight like a board.
They should hold this position for 30 to 60 seconds. They can modify the plank by doing it on their knees or by placing their hands on an elevated surface.
Squats
Squats target the lower body muscles, including the quads, hamstrings, and glutes. Have your client stand with their feet shoulder-width apart and their hands at your sides or in front of their chest.
They should lower their body by bending their knees, as if sitting in a chair. Push back up to the starting position. To modify, suggest half-squats or using a chair for support.
Deadlifts
Deadlifts work the lower body and core. Your client should stand with their feet hip-width apart, holding a barbell or dumbbells in front of their thighs. Get them to bend at their hips and knees, lowering the weight toward the ground.
It’s important that they keep their back straight and return to the starting position. Beginners can use lighter weights or try a kettlebell deadlift.
Russian Twists
Russian twists are great for the obliques and core. Have your client sit on the ground with their knees bent and feet flat. They should Lean back slightly and lift their feet off the ground.
Let them hold a weight or medicine ball with both hands and twist their upper body from side to side, touching the weight to the ground on each side. To make it easier, keep their feet on the ground.
Empower Your Fitness Career with Confidence
Providing a well-structured and engaging workout routine is crucial for fitness professionals looking to offer the best experience to their clients. As you help your clients achieve their fitness goals, it’s also essential to ensure your own career success. Check out our blog on fitness instructor tips for more information.
Insure Fitness Group is here to support you as a fitness professional throughout your career. As a member of our community, you’ll have access to comprehensive insurance, long-term career support, and exclusive benefits like value-added Vision and Dental coverage. Don’t hesitate to contact us for more information on how we can help you succeed in the fitness industry with our personal trainer insurance coverage.
