TodaysFitnessTrainer.com has designed a 12 week "kickstart" exercise program for anyone starting a new exercise program (looking to improve cardiovascular endurance, build muscular strength, and improve balance, stability, total body coordination, and flexibility).

1. TWELVE WEEK
HOME
EXERCISE PROGRAM
Presented by

2. TWELVE WEEK HOME EXERCISE PROGRAM
This program is designed
for the person starting a
new exercise program,
and looking to improve
cardiovascular endurance,
build muscular strength,
and improve balance,
stability, total body
coordination, and flexibility
in just twelve (12) weeks.
Presented by

3. TWELVE WEEK HOME EXERCISE PROGRAM
Using current American
College of Sports Medicine
(ACSM) exercise guidelines,
this program is designed
to include the proper
combination of frequency,
intensity, time, and type of
exercise for optimal total
body results.
Presented by

4. TWELVE WEEK HOME EXERCISE PROGRAM
EQUIPMENT REQUIRED
The equipment required for
this program include:
1. t least one set of evenly
A
weighted objects (i.e.,
dumbbells or water/sand
filled jugs)
2. esistance tubing with
R
handles
3. Exercise mat (optional)
Presented by

5. TWELVE WEEK HOME EXERCISE PROGRAM
WARM UP
The purpose of an effective
warm-up is to prepare the
body for activity, enhance
performance, and prevent
potential injury. The warmup is a transitional phase that
allows the body to adjust to
the changing demands placed
on it during exercise.
Presented by

6. TWELVE WEEK HOME EXERCISE PROGRAM
STRETCHING
Stretching is a form of
exercise designed to stretch
specific muscles or tendons
to improve elasticity and
tone. To stretch effectively, a
total body routine, addressing
all major muscle groups,
should take approximately 10
minutes to stretch.
Presented by

7. TWELVE WEEK HOME EXERCISE PROGRAM
CARDIOVASCULAR EXERCISE
Cardiovascular exercise
is any type of exercise
that challenges the heart
and lungs. The ACSM
recommends 150 minutes of
moderate-intensity exercise
per week. Examples include
running, cycling, swimming,
and walking.
Presented by

8. TWELVE WEEK HOME EXERCISE PROGRAM
STRENGTH TRAINING
This strength training
program includes exercises
that challenge each major
muscle group. Schedule
a minimum of 36 hours in
between each workout (i.e.
Monday, Wednesday, Friday)
to allow for proper rest and
recovery of working muscles.
Presented by

9. TWELVE WEEK HOME EXERCISE PROGRAM
THE EXERCISES
The exercises selected for
this program can be found
in the online ACE Exercise
Library, developed by the
American Council on Exercise.
This comprehensive library
includes easy-to-understand
instructions, pictures, and
videos.
Presented by

10. TWELVE WEEK HOME EXERCISE PROGRAM
The strength training program
is based on the following:
• 60 to 70% of 1RM
• 0 to 20 repetitions
1
(depending on the workout)
• 2 to 3 sets
• to 3 min. rest (between
2
sets)
• Moderate pace
• 3 x 40 min. sessions (avg.)
Presented by

11. TWELVE WEEK HOME EXERCISE PROGRAM
COOL DOWN
The main purpose of a proper
cool down is to gradual bring
breathing, body temperature
and heart rate back to
normal. An effective cool
down includes low-intensity
aerobic activity and stretching
exercises.
Presented by

12. TWELVE WEEK HOME EXERCISE PROGRAM
COMPLETE
EXERCISE LIST
(weeks 1 through 6)
Presented by

13. TWELVE WEEK HOME EXERCISE PROGRAM
STRENGTH EXERCISES
LEGS
Bodyweight Squat
Forward Lunge
Prone (Lying Down) Hamstring Curl
Standing Calf Raise (Wall)
BACK
Seated High Back Row
Seated Row
* click the exercise hyperlink for more information *
Presented by

14. TWELVE WEEK HOME EXERCISE PROGRAM
STRENGTH EXERCISES
CHEST
Bent Knee Push-Up
Seated Cable Press
SHOULDERS
Kneeling Reverse Fly
Dumbbell Lateral Raise
ARMS
Seated Dumbell Bicep Curls
Triceps Pushdown
* click the exercise hyperlink for more information *
Presented by

15. TWELVE WEEK HOME EXERCISE PROGRAM
STRENGTH EXERCISES
CORE TORSO
Bent Knee Sit-Up/Crunches
Side Plank with Bent Knee
Supermans
* click the exercise hyperlink for more information *
Presented by

16. TWELVE WEEK HOME EXERCISE PROGRAM
FUNCTIONAL EXERCISES
Cat-Cow
Cobra
Contralateral Limb Raises
Downward Facing Dog
Jump and Reach
Single Leg Stand
Squat Jump
Warrior I
* click the exercise hyperlink for more information *
Presented by

17. TWELVE WEEK HOME EXERCISE PROGRAM
FLEXIBILITY EXERCISES
LOWER BODY
Kneeling Hip Flexor Stretch
Seated Straddle Stretch
Standing Dorsi-Flexion Stretch
Supine 90-90 Hip Rotator Stretch
UPPER BODY
90 Lat Stretch
Overhead Triceps Stretch
Seated Bent-Knee Biceps Stretch
Standing Chest Stretch
* click the exercise hyperlink for more information *
Presented by

18. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
1
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 40 minutes (total)
• 15 to 20 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 10 minutes
•
•
•
•
•
Bent Knee Push-Up
Seated Cable Press
Triceps Pushdown
Bent Knee Sit-Up/Crunches
Side Plank with Bent Knee
•
•
•
•
•
•
Jump and Reach
Squat Jump
Single Leg Stand
Contralateral Limb Raises
Cat-Cow
Cobra
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 15 minutes
•
•
•
•
•
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Side Plank with Bent Knee
Supermans
•
•
•
•
Squat Jump
Warrior I
Contralateral Limb Raises
Downward Facing Dog
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 15 minutes
•
•
•
•
•
•
•
•
Bodyweight Squat
Forward Lunge
Prone (Lying) Hamstring Curl
Standing Calf Raise (Wall)
Kneeling Reverse Fly
Dumbbell Lateral Raise
Bent Knee Sit-Up/Crunches
Supermans
•
•
•
•
•
•
Jump and Reach
Warrior I
Single Leg Stand
Cat-Cow
Cobra
Downward Facing Dog
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

19. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
2
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 60 minutes (total)
• 15 to 20 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 20 minutes
•
•
•
•
•
Bent Knee Push-Up
Seated Cable Press
Triceps Pushdown
Bent Knee Sit-Up/Crunches
Side Plank with Bent Knee
•
•
•
•
•
•
Jump and Reach
Squat Jump
Single Leg Stand
Contralateral Limb Raises
Cat-Cow
Cobra
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 20 minutes
•
•
•
•
•
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Side Plank with Bent Knee
Supermans
•
•
•
•
Squat Jump
Warrior I
Contralateral Limb Raises
Downward Facing Dog
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 20 minutes
•
•
•
•
•
•
•
•
Bodyweight Squat
Forward Lunge
Prone (Lying) Hamstring Curl
Standing Calf Raise (Wall)
Kneeling Reverse Fly
Dumbbell Lateral Raise
Bent Knee Sit-Up/Crunches
Supermans
•
•
•
•
•
•
Jump and Reach
Warrior I
Single Leg Stand
Cat-Cow
Cobra
Downward Facing Dog
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

20. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
3
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 75 minutes (total)
• 15 to 20 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 25 minutes
•
•
•
•
•
Bent Knee Push-Up
Seated Cable Press
Triceps Pushdown
Bent Knee Sit-Up/Crunches
Side Plank with Bent Knee
•
•
•
•
•
•
Jump and Reach
Squat Jump
Single Leg Stand
Contralateral Limb Raises
Cat-Cow
Cobra
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 25 minutes
•
•
•
•
•
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Side Plank with Bent Knee
Supermans
•
•
•
•
Squat Jump
Warrior I
Contralateral Limb Raises
Downward Facing Dog
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 25 minutes
•
•
•
•
•
•
•
•
Bodyweight Squat
Forward Lunge
Prone (Lying) Hamstring Curl
Standing Calf Raise (Wall)
Kneeling Reverse Fly
Dumbbell Lateral Raise
Bent Knee Sit-Up/Crunches
Supermans
•
•
•
•
•
•
Jump and Reach
Warrior I
Single Leg Stand
Cat-Cow
Cobra
Downward Facing Dog
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

21. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
4
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 90 minutes (total)
• 15 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 30 minutes
•
•
•
•
•
Bent Knee Push-Up
Seated Cable Press
Triceps Pushdown
Bent Knee Sit-Up/Crunches
Side Plank with Bent Knee
•
•
•
•
•
•
Jump and Reach
Squat Jump
Single Leg Stand
Contralateral Limb Raises
Cat-Cow
Cobra
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 30 minutes
•
•
•
•
•
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Side Plank with Bent Knee
Supermans
•
•
•
•
Squat Jump
Warrior I
Contralateral Limb Raises
Downward Facing Dog
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 30 minutes
•
•
•
•
•
•
•
•
Bodyweight Squat
Forward Lunge
Prone (Lying) Hamstring Curl
Standing Calf Raise (Wall)
Kneeling Reverse Fly
Dumbbell Lateral Raise
Bent Knee Sit-Up/Crunches
Supermans
•
•
•
•
•
•
Jump and Reach
Warrior I
Single Leg Stand
Cat-Cow
Cobra
Downward Facing Dog
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

22. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
5
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 100 minutes (total)
• 15 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 25 minutes
•
•
•
•
•
Bent Knee Push-Up
Seated Cable Press
Triceps Pushdown
Bent Knee Sit-Up/Crunches
Side Plank with Bent Knee
•
•
•
•
•
•
Jump and Reach
Squat Jump
Single Leg Stand
Contralateral Limb Raises
Cat-Cow
Cobra
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 25 minutes
•
•
•
•
•
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Side Plank with Bent Knee
Supermans
•
•
•
•
Squat Jump
Warrior I
Contralateral Limb Raises
Downward Facing Dog
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 25 minutes
•
•
•
•
•
•
•
•
Bodyweight Squat
Forward Lunge
Prone (Lying) Hamstring Curl
Standing Calf Raise (Wall)
Kneeling Reverse Fly
Dumbbell Lateral Raise
Bent Knee Sit-Up/Crunches
Supermans
•
•
•
•
•
•
Jump and Reach
Warrior I
Single Leg Stand
Cat-Cow
Cobra
Downward Facing Dog
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
FOUR
• 25 minutes
• Bent Knee Sit-Up/Crunches
• Side Plank with Bent Knee
• Supermans
•
•
•
•
Squat Jump
Warrior I
Contralateral Limb Raises
Downward Facing Dog
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

23. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
6
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 120 minutes (total)
• 15 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 30 minutes
•
•
•
•
•
Bent Knee Push-Up
Seated Cable Press
Triceps Pushdown
Bent Knee Sit-Up/Crunches
Side Plank with Bent Knee
•
•
•
•
•
•
Jump and Reach
Squat Jump
Single Leg Stand
Contralateral Limb Raises
Cat-Cow
Cobra
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 30 minutes
•
•
•
•
•
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Side Plank with Bent Knee
Supermans
•
•
•
•
Squat Jump
Warrior I
Contralateral Limb Raises
Downward Facing Dog
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 30 minutes
•
•
•
•
•
•
•
•
Bodyweight Squat
Forward Lunge
Prone (Lying) Hamstring Curl
Standing Calf Raise (Wall)
Kneeling Reverse Fly
Dumbbell Lateral Raise
Bent Knee Sit-Up/Crunches
Supermans
•
•
•
•
•
•
Jump and Reach
Warrior I
Single Leg Stand
Cat-Cow
Cobra
Downward Facing Dog
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
FOUR
• 30 minutes
• Bent Knee Sit-Up/Crunches
• Side Plank with Bent Knee
• Supermans
•
•
•
•
Squat Jump
Warrior I
Contralateral Limb Raises
Downward Facing Dog
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

24. TWELVE WEEK HOME EXERCISE PROGRAM
COMPLETE
EXERCISE LIST
(weeks 7 through 12)
Presented by

25. TWELVE WEEK HOME EXERCISE PROGRAM
STRENGTH EXERCISES
LEGS
Lunge with Elbow Instep
Side Lunge
Single Leg Squat
Standing Calf Raise (Wall)
Standing Hamstrings Curl
BACK
Lat Pulldown
Seated High Back Row
Single Arm Dumbbell Row
* click the exercise hyperlink for more information *
Presented by

26. TWELVE WEEK HOME EXERCISE PROGRAM
STRENGTH EXERCISES
CHEST
Push-Up
Seated Cable Press
Seated Decline Cable Press
Seated Incline Cable Press
SHOULDERS
Kneeling Reverse Fly
Seated Dumbbell Press
* click the exercise hyperlink for more information *
Presented by

27. TWELVE WEEK HOME EXERCISE PROGRAM
STRENGTH EXERCISES
ARMS
Seated Dumbell Bicep Curls
Dumbbell Triceps Kickback
CORE TORSO
Front Plank
Glute Bridge
Standing Cable Rotation
Supermans
* click the exercise hyperlink for more information *
Presented by

28. TWELVE WEEK HOME EXERCISE PROGRAM
FUNCTIONAL EXERCISES
Bird-Dog
Cobra
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Mountain Climbers
Single Leg Stand
Sprinter Pulls
Squat Jump
* click the exercise hyperlink for more information *
Presented by

29. TWELVE WEEK HOME EXERCISE PROGRAM
FLEXIBILITY EXERCISES
LOWER BODY
Kneeling Hip Flexor Stretch
Seated Straddle Stretch
Standing Dorsi-Flexion Stretch
Supine 90-90 Hip Rotator Stretch
UPPER BODY
90 Lat Stretch
Overhead Triceps Stretch
Seated Bent-Knee Biceps Stretch
Standing Chest Stretch
* click the exercise hyperlink for more information *
Presented by

30. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
7
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 120 minutes (total)
• 15 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 30 minutes
•
•
•
•
•
•
Push-Up
Seated Cable Press
Seated Incline Cable Press
Triceps Pushdown
Front Plank
Supermans
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 30 minutes
•
•
•
•
•
•
Lat Pull Down
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Front Plank
Glute Bridge
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 30 minutes
•
•
•
•
•
•
•
Lunge with Elbow Instep
Side Lunge
Single Leg Squat
Standing Calf Raises (Wall)
Standing Hamstring Curl
Front Plank
Glute Bridge
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
FOUR
• 30 minutes
•
•
•
•
•
Kneeling Reverse Cable Fly
Seated Dumbbell Press
Front Plank
Glute Bridge
Supermans
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

31. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
8
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 140 minutes (total)
• 15 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 35 minutes
•
•
•
•
•
•
Push-Up
Seated Cable Press
Seated Incline Cable Press
Triceps Pushdown
Front Plank
Supermans
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 35 minutes
•
•
•
•
•
•
Lat Pull Down
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Front Plank
Glute Bridge
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 35 minutes
•
•
•
•
•
•
•
Lunge with Elbow Instep
Side Lunge
Single Leg Squat
Standing Calf Raises (Wall)
Standing Hamstring Curl
Front Plank
Glute Bridge
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
FOUR
• 35 minutes
•
•
•
•
•
Kneeling Reverse Cable Fly
Seated Dumbbell Press
Front Plank
Glute Bridge
Supermans
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

32. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
9
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 140 minutes (total)
• 10 to 15 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 35 minutes
•
•
•
•
•
•
Push-Up
Seated Cable Press
Seated Incline Cable Press
Triceps Pushdown
Front Plank
Supermans
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 35 minutes
•
•
•
•
•
•
Lat Pull Down
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Front Plank
Glute Bridge
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 35 minutes
•
•
•
•
•
•
•
Lunge with Elbow Instep
Side Lunge
Single Leg Squat
Standing Calf Raises (Wall)
Standing Hamstring Curl
Front Plank
Glute Bridge
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
FOUR
• 35 minutes
•
•
•
•
•
Kneeling Reverse Cable Fly
Seated Dumbbell Press
Front Plank
Glute Bridge
Supermans
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

33. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
10
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 140 minutes (total)
• 10 to 15 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 35 minutes
•
•
•
•
•
•
Push-Up
Seated Cable Press
Seated Incline Cable Press
Triceps Pushdown
Front Plank
Supermans
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 35 minutes
•
•
•
•
•
•
Lat Pull Down
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Front Plank
Glute Bridge
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 35 minutes
•
•
•
•
•
•
•
Lunge with Elbow Instep
Side Lunge
Single Leg Squat
Standing Calf Raises (Wall)
Standing Hamstring Curl
Front Plank
Glute Bridge
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
FOUR
• 35 minutes
•
•
•
•
•
Kneeling Reverse Cable Fly
Seated Dumbbell Press
Front Plank
Glute Bridge
Supermans
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

34. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
11
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 150 minutes (total)
• 10 to 12 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 35 minutes
•
•
•
•
•
•
Push-Up
Seated Cable Press
Seated Incline Cable Press
Triceps Pushdown
Front Plank
Supermans
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 35 minutes
•
•
•
•
•
•
Lat Pull Down
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Front Plank
Glute Bridge
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 40 minutes
•
•
•
•
•
•
•
Lunge with Elbow Instep
Side Lunge
Single Leg Squat
Standing Calf Raises (Wall)
Standing Hamstring Curl
Front Plank
Glute Bridge
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
FOUR
• 40 minutes
•
•
•
•
•
Kneeling Reverse Cable Fly
Seated Dumbbell Press
Front Plank
Glute Bridge
Supermans
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

35. W
E
E
K
TWELVE WEEK
HOME
EXERCISE PROGRAM
CARDIO
STRENGTH
FUNCTIONAL EXERCISE
12
FLEXIBILITY
BASIC
INFORMATION
• 60 to 70% HRMax
• 150 minutes (total)
• 10 to 12 repetitions
• 2 sets (each exercise)
• 60 seconds each
• 2 sets (each exercise)
• 60 seconds total time (10 to 30
seconds each)
SESSION
ONE
• 35 minutes
•
•
•
•
•
•
Push-Up
Seated Cable Press
Seated Incline Cable Press
Triceps Pushdown
Front Plank
Supermans
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
TWO
• 35 minutes
•
•
•
•
•
•
Lat Pull Down
Seated High Back Row
Seated Row
Seated Dumbbell Bicep Curls
Front Plank
Glute Bridge
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
SESSION
THREE
• 40 minutes
•
•
•
•
•
•
•
Lunge with Elbow Instep
Side Lunge
Single Leg Squat
Standing Calf Raises (Wall)
Standing Hamstring Curl
Front Plank
Glute Bridge
•
•
•
•
Bird Dog
Cobra
Mountain Climbers
Sprinter Pulls
• Kneeling Hip Flexor Stretch
• Supine 90-90 Hip Rotator
Stretch
• 90 Lat Stretch
• Standing Chest Stretch
SESSION
FOUR
• 40 minutes
•
•
•
•
•
Kneeling Reverse Cable Fly
Seated Dumbbell Press
Front Plank
Glute Bridge
Supermans
•
•
•
•
Double Leg Tuck Jump
Hip Rotations (Push-Up Position)
Single Leg Stand
Squat Jump
• Seated Saddle Stretch
• Standing Dorsi-Flexion Stretch
• Seated Bent-Knee Biceps
Stretch
• Overhead Triceps Stretch
Presented by

36. THANK YOU!
For more information visit
www.todaysfitnesstrainer.com
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