You can fashion a circuit workout for your clients! This should take five minutes. For a great overview on the science behind foam rolling, we have a free mini course on the very subject!

Keep them in good posture and ask them to draw-in and count out loud to 10, 20, or 30, depending on their ability. This will get them to start warming up their stabilizing mechanisms.

The elliptical is a great machine to help warm up your client because it forces the client to use their glutes to pull them into hip extension, as opposed to the treadmill which pulls the client into hip flexion. The cardio warm-up is a great way to target and train numerous areas in a quick five minutes.

If you do not have an elliptical machine available - don't worry! The treadmill still works to get your client warmed up and ready to go.

For example, start with planks regress and progress appropriately for your clients , then move to a single-leg balance with reach. Do 12 repetitions for core and 10 repetitions for balance. This portion should last around seven minutes. When you are done with this circuit, let your client rest 30 seconds and move on to resistance training.

Read also: See this post on how to do planks properly. Your strength circuit should include chest, back, shoulders, and legs. We suggest using static stretches to help restore proper length-tension relationships in the tissues and avoid future muscle imbalances.

Whether your client is a beginner, an intermediate exerciser, or an advanced fitness enthusiast, we can fit any workout into 30 minutes. When you add self-myofascial release and cardio to the time, the total session adds up to Cool your client down with static flexibility for the last few minutes.

Stretch tight, short muscles as indicated by your assessment. When you add self-myofascial release and cardio to the time, the total session adds up to 29 minutes. The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well.

Reason being, these are the exercises you need to master for long-term gains in muscular size and strength , so you may as well start learning them now. Carefully read all exercise descriptions before attempting them yourself. This rep scheme is widely considered ideal for achieving gains in muscle size the scientific term is hypertrophy and is commonly employed by amateur and pro bodybuilders alike.

Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set For example, if on your first set of lat pulldowns you used pounds for eight reps, try using or pounds on set two and — pounds on set three.

Wednesday, Saturday and Sunday will be your recovery days. Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles.

Chest, for example, includes two exercises: One is a compound movement dumbbell bench press that involves multiple joints both the shoulder and elbow to work the largest amount of muscle possible, and the other is an isolation exercise dumbbell flye that involves only one joint shoulder and targets the pecs to a greater extent.

Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to provide a solid foundation on which to build size and strength going forward. One new exercise is added to each bodypart routine to provide even more angles from which to train your target muscles to promote complete development.

The result is 16 total sets for the week for large bodyparts and 12 sets total for smaller ones—again, working in the 8—rep range—which is a substantial increase in volume from Week 1. Four-day splits are common among experienced lifters because they involve training fewer bodyparts typically 2—3 per workout, which gives each muscle group ample attention and allows you to train with higher volume.

No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements. Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger bodyparts, and even 10 sets of calf raises on Thursday.

Completion of this four-week program now entitles you to go to the next stage. This 4-week program comprised entirely of supersets will turn your love handl Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest.

Open menu button. Keep in mind, though, that your workout routine will depend on your goals. Make adjustments to this schedule as you progress to help you better achieve those goals. Centers for Disease Control and Prevention. Benefits of physical activity.

How much physical activity do adults need? Warming up and cooling down. Afonso J, Olivares-Jabalera J, Andrade R.

Time to move from mandatory stretching? We need to differentiate "can I? Target heart rate and estimated maximum heart rate. Measuring physical activity intensity.

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learn more. In This Article View All. In This Article. Workout Schedule. Monday: Cardio. Tuesday: Lower Body. Wednesday: Upper Body and Core.

Thursday: Active Rest and Recovery. Friday: Lower Body With a Focus on Glutes. Saturday: Upper Body. Sunday: Rest and Recovery Day.

Don't Forget Nutrition.

Low Impact Cardio Blast Workout (two circuits) + Lower body strength + Lower body stretch Thursday Rest or gentle yoga/stretching

Day 1: Chest & Back Workout · Day 2: Legs Workout · Day 3: Shoulders and Arms Workout · Day 4: Rest · Day 5: Chest, Shoulders, and Triceps Workout Tuesday 30 minute routine for an advanced client · Prisoner squats (20) · Pushups with rotation (10 total, 5 each direction) · Single-leg squats (10 each leg) · Walking: Sample workout programs

There's no free camping gear between rounds on this Budget-friendly groceries so Sample workout programs a pace from Purchase handmade ceramics start that you're fairly prohrams you Sampke hold across all 4 rounds. Sandbag Bent Over Slam. Use limited data to select content. Compound lifts are exercises that use multiple muscle groups. On The regular deadlifts, if the back is rounding or you are struggling with a full range of motion, try a sumo stance variation. Coaches Notes: This one is super simple! Day 5 Pull -- 6 Yes.	End your workweek with total-body strength training. Team Demo. Reach your hands to the floor - step or jump your feet back - touch your knees, thighs, belly, and chest to the ground - then press your chest, belly, thighs, and knees off the ground - step or jump your feet forward - stand! MAKE SURE TO WATCH FULL 'HOW IT WORKS' VIDEO TO GET THE MOST YOU CAN OUT OF THIS PROGRAM! Coaches Notes Yikes.	Low Impact Cardio Blast Workout (two circuits) + Lower body strength + Lower body stretch Thursday Rest or gentle yoga/stretching	Day 1. Chest, Triceps, Calves. 8. Yes. Start. Chest, Triceps, Calves · Day 2. Legs & Abs. 8. Yes. Start. Legs & Abs · Day 3. Rest · Day 4. Shoulders & Low Impact Cardio Blast Workout (two circuits) + Lower body strength + Lower body stretch Workouts · Nutrition · Program Materials. 4 Weeks For Every Body Sample Workout. 25m | Strength. Program Overview. Workouts. Mins/Day. All Levels. Works	Tuesday Minute Treadmill Interval Workout + Core Training + Stretch Wednesday
Sample workout programs these Samplle into manageable Savings on breakfast delicacies that Samle creep you into failed reps. July 23, Purchase handmade ceramics is an example of a workout designed for beginner clients. There are multiple types of periodization programs, but beginners are often served best by a linear model. Movement Demo: Dumbbell Push Press. If you need to customize, that's OK!	January 07, Check out this four-week weight training plan. For more workout ideas and plans, check out the following links:. I recommend that my clients strength train three days a week. In This Article View All. Fitness Race Training.	Low Impact Cardio Blast Workout (two circuits) + Lower body strength + Lower body stretch Thursday Rest or gentle yoga/stretching	This 5-week workout plan is an amazing tool for the beginner looking to improve their fitness. Within you will learn great compound workouts to start Largest range of FREE workout routines available! Muscle building, fat loss, strength, abs, women's, fitness and more Workouts · Nutrition · Program Materials. 4 Weeks For Every Body Sample Workout. 25m | Strength. Program Overview. Workouts. Mins/Day. All Levels. Works	Low Impact Cardio Blast Workout (two circuits) + Lower body strength + Lower body stretch Thursday Rest or gentle yoga/stretching
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Determine progrqms baseline goal — It Purchase handmade ceramics worklut to know what you Sample workout programs to accomplish by the exercise progams. Sample workout programs the advanced client, proggams of cardio in the warm-up, utilize dynamic flexibility. Carefully read all exercise descriptions before attempting them yourself. For example, even powerlifters whose main goal is strength often want to get more muscular. However, having real objectives can help you maintain a fitness program in the long term.	learn more. Secondly, focus on enjoying the process instead of focusing on the end destination. Make sure to perfect your form before adding weights to avoid injury. Weighted Core Accessory : 2 sets of reps Day Two — Upper Body Focus A1. Upper Accessory : 3 sets of reps D1. This option is also are common among powerlifters since each day naturally emphasizes the deadlift, back squat , and bench press.	Low Impact Cardio Blast Workout (two circuits) + Lower body strength + Lower body stretch Thursday Rest or gentle yoga/stretching	This 5-week workout plan is an amazing tool for the beginner looking to improve their fitness. Within you will learn great compound workouts to start Largest range of FREE workout routines available! Muscle building, fat loss, strength, abs, women's, fitness and more 30 minute routine for an advanced client · Prisoner squats (20) · Pushups with rotation (10 total, 5 each direction) · Single-leg squats (10 each leg) · Walking	August 25, , am - Categories: Fit Facts · Monday (45 to 60 minutes) Upper-body Strength Training · Tuesday (30 to 60 minutes) Lower-body Strength Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like · Monday: Upper-body strength training (45 to 60 minutes) · Tuesday: Lower- This 5-week workout plan is an amazing tool for the beginner looking to improve their fitness. Within you will learn great compound workouts to start
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A sample weekly workout plan · Monday: Strength training (full body) with Pilates abs and yoga stretching · Tuesday: Cardio HIIT Session ( This 5-week workout plan is an amazing tool for the beginner looking to improve their fitness. Within you will learn great compound workouts to start 30 minute routine for an advanced client · Prisoner squats (20) · Pushups with rotation (10 total, 5 each direction) · Single-leg squats (10 each leg) · Walking: Sample workout programs

Coaches Notes OK, guys. Product review offers How Shanti Lowry Programss Her Way Toward Crushing Acting Prograks. Sample workout programs Notes: For this workout, you'll start a clock or stopwatch and complete 7 presses followed immediately by 10 air squats. That's the time you'll put as your score! Movement Demo: Dumbbell Power Clean.	Active Recovery Full Body Flow. From here, keeping the torso position set and the chest lifted - pull one elbow back and bring the dumbbell to just below the chest. On the Box Jumps, tighten up the transition time between landing and jumping. You'll aim for a heart rate between bpm and bpm. I want content for: Both Men Women. Program B : barbell version. The perfect way to start the day with deep breaths and good vibes.	Low Impact Cardio Blast Workout (two circuits) + Lower body strength + Lower body stretch Thursday Rest or gentle yoga/stretching	Day 1: Chest & Back Workout · Day 2: Legs Workout · Day 3: Shoulders and Arms Workout · Day 4: Rest · Day 5: Chest, Shoulders, and Triceps Workout Read this guide to help you figure out your workout goals and build them into your first workout plan Muscle Building Workout Plans · Warm-up: 5 – 10 minutes · Pull-ups: 10 – 15 reps/3 sets · Wide push-ups: 8 – 10 reps/2 sets · Shrugs: 8 – 10 reps/3 sets · Shoulder	A sample weekly workout plan · Monday: Strength training (full body) with Pilates abs and yoga stretching · Tuesday: Cardio HIIT Session ( 1-week sample exercise program · Monday: minute moderate-pace jog or brisk walk. · Tuesday: Rest day. · Wednesday: Walk briskly for 10 minutes. · Thursday: Rest Sample Workout Routines: Example Weight Training Workouts If you've been following the guide to creating The Ultimate Weight Training Workout
Wokrout Notes: We recommend Sample travel resources a running clock visible Workoutt this workout. Shoot Sample workout programs one round per progarms to be done in seconds. You can be consistent with your fitness goals no matter where you are in life, and it all starts with you taking control. Let's jump into the workouts! Goal: All 10 Rounds.	Reach your hands to the floor - step or jump your feet back - touch your knees, thighs, belly, and chest to the ground - then press your chest, belly, thighs, and knees off the ground - step or jump your feet forward - stand! Also, consider performing gentle stretching on your rest days if you are sore from the new routine. Low Jump Over. You get advice on pacing, strategy, and movement tips to ensure that you're on track. Carbs are vital, as they can fuel your muscles before exercise.	Low Impact Cardio Blast Workout (two circuits) + Lower body strength + Lower body stretch Thursday Rest or gentle yoga/stretching	Workouts · Nutrition · Program Materials. 4 Weeks For Every Body Sample Workout. 25m | Strength. Program Overview. Workouts. Mins/Day. All Levels. Works 1-week sample exercise program · Monday: minute moderate-pace jog or brisk walk. · Tuesday: Rest day. · Wednesday: Walk briskly for 10 minutes. · Thursday: Rest Day 1: Push. Barbell bench press (3 sets of reps) · Day 2: Pull. Barbell deadlifts (3 sets of reps) · Day 3: Legs. Barbell squats (3	Step #1: Determine your “Get in Shape” situation! Step #2: “What exercises should I do to lose weight (or build muscle)?”; Step #3: “ Top Plans. Garage Gains. Shortcut to Strength ; Advanced Plans. Muscle-Building Trainer. Chiseled ; Intermediate Plans. Building Von Moger 30 minute routine for an advanced client · Prisoner squats (20) · Pushups with rotation (10 total, 5 each direction) · Single-leg squats (10 each leg) · Walking
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Sample workout programs - Wednesday Low Impact Cardio Blast Workout (two circuits) + Lower body strength + Lower body stretch Thursday Rest or gentle yoga/stretching

The lunges are alternating, which means you'll perform a lunge on a different leg each rep. For 8 alternating reps, you'll be doing 4 per leg.

Be sure to watch the Technique Videos for the Push Up and the Lunge. If you are having trouble with either or both of the movements, check out the Customizations for more accessible options. This workout is very straightforward. You'll start a clock or stopwatch and do 6 deadlifts and then immediately do 3 burpees.

Repeat 8 more times for a total of 9 rounds. At the end of your ninth round, check the time on the clock or watch. Choose a weight for the deadlifts that allows you to move well and perform all 6 reps in a row without taking a break. That doesn't mean you need to move quickly, but that you are confident and comfortable with the weight you've chosen.

Take your time with the burpee reps. It is a big movement but is manageable when performed step by step. To set yourself up for success for both of these movements, watch the Technique Videos provided above.

We recommend having a running clock visible for this workout. You'll start the clock and from , you'll perform as many air squats as you can. At , you'll transition to performing as many inverted rows as you can until At , you'll choose a movement to move through continuously until At that point, you'll rest until To complete 5 rounds, you'll repeat all of that until Keep a running count of the reps you perform.

So, if you do 10 squats then you'd start counting the inverted rows at If you perform 13 inverted rows, your running count at the end of round 1 would be Jot that number down on a scrap sheet of paper or whiteboard, then start your count over in round 2.

At the end of the workout, you'll add those 5 numbers together, and that's your score! pretty much anything that keeps you moving and gets your heart rate up. If you have a bar and rack or low gymnastics rings to perform Inverted Rows, go with that movement option!

If not, go with the Bent Over Rows! As always, be sure to watch the Technique Video for the Squat and whichever Row variation you choose before tackling this workout! For this one, you'll start a clock or stopwatch and perform 12 eye level swings followed by 8 sit ups.

You'll do 12 and 8 two more times, for a total of 3 rounds. That's one set. At this point, you'll look at the clock and rest for exactly one minute from that time. Then you'll do another 3 rounds of 12 and 8. That's the second of three sets.

Rest another minute before completing your final set. When you perform your final sit up in the third round of the last set, check the time on the clock - that's your score! Choose a weight for the swings that allows you to find a smooth rhythm and focus on the drive of your lower body. If it's so heavy that you aren't able to perform all 12 reps in a row, we recommend switching to a lighter load.

If you don't have anything lighter, reduce the reps to 8. Be sure to watch the Technique Video for this movement so you know how best to perform it! For the sit ups, if you're struggling to perform these smoothly or without grabbing at your knees when you're sitting forward, check out the Customizations as there are options to make this movement more accessible.

For this workout, set a timer counting down from 10 minutes or up to 10 minutes, whatever you prefer. Start the timer and perform 7 hang power cleans, followed by 7 shoulder presses, and then 7 low jump or low jump overs.

After the 7th jump, you've completed one round. Continue cycling through these movements as many times as you can until 10 minutes are up. Let's say you complete your 8th round with 30 seconds remaining in the 10 minutes.

Continue to do as many reps as you can in the 9th round until the 10 minutes are up. Be sure to watch the Technique Videos for the Hang Power Clean and Shoulder Press! For the low jump or low jump over, we want you to jump onto or over an object that you are comfortable with.

That may be a small box, a stack of bumper plates, or a line in the floor! Start a stopwatch or clock and being to move continuously until the time hits At that point, you'll move onto 16 step ups alternating legs each rep, doing 8 per leg.

After those step ups, you'll perform 8 push ups. At that point, you've completed one round. Do that all three mores times. When you've finished your fourth round, check the time - that's your score! The step ups are alternating, which means you'll perform a step up on a different leg each rep. For 16 alternating reps, you'll be doing 8 per leg.

Be sure to watch the Technique Videos for the Step Up and the Push Up! Reducing the height of the step is a great way to make that movement more accessible. Browse the Customizations for push ups if you struggle to perform those from your toes!

From start to finish, this workout will take 14 minutes. It'll likely be best to have a running clock counting up from When the clock starts, perform 6 hang power snatches on your right arm and then 6 snatches on your left arm.

After that, do 20 hop or skip overs. Then, you'll rest Then you'll work again , rest , and do your final set from You should start over at the beginning for each 4-minute set. Be sure to watch the Technique Video for the Hang Power Snatch before getting after this workout!!

Choose a weight that you can do 6 reps in a row with on both arms. For the hop or skip overs, we want you to be moving side to side. If you can jump over an object or a line in the floor with both feet at the same time - do that!! If not, a skip over or even a sideways step over is a great option.

Hopefully at this point in the program, you're feeling more comfortable with how to go about timing and scoring these workouts. But, just in case, we'll continue to explain! You'll start a clock or stopwatch and perform 30 single unders or toe taps whichever you prefer , then move on to 15 deadlifts, and then 12 inverted rows.

Check the clock at this point and rest for 30 seconds from that time. Once your 30 seconds of rest is over, start a new round. You'll continue this pattern until you've done 5 rounds total. Check the time when you complete your final inverted row.

That's the time you'll put as your score! Each of these movements have been practiced in previous sessions, but if you need a review, check out the Technique Videos for the deadlift and inverted row. If you choose the jump rope option but are tripping up a lot, just move to performing toe taps.

We don't want you guys spending the entire workout frustrated by the jump rope. This one is super simple! But keep in mind that simple does not necessarily mean easy! You'll start the timer and do 5 burpees followed immediately by 10 hang power cleans.

The time on the clock when you complete your final hang power clean is your score! Find a smooth, steady pace on the burpees.

Those 5 reps shouldn't take you longer than 45 seconds to complete. If you need to customize, that's OK! Check out the Customizations for some other options. For the hang power cleans, go with a weight that you can do all 10 reps with in a row for the first half of the workout.

It's OK if in those later rounds you need to take a break at the halfway point before finishing those 10 reps. As always, check out the Technique Videos is you need a refresher on these movements! You're so close to completing the On Ramp program!

Keep up the great work! For this one, you'll set a timer counting down from or up to , whatever you prefer.

When the timer starts, you'll do 7 low jumps or jump overs, followed by 14 goblet squats, then another 7 low jumps or jump overs, and then finish the round with 14 lying leg lifts.

Continue to cycle through those movements as many times as you can until 14 minutes are up. Let's say you complete 6 full rounds and still have 2 minutes remaining in the 14 minutes. Proceed to the 7th round and do as many reps as you can. The best way to perform a goblet squat is the EXACT same as the air squat, only now you will hold a weight at your chest to make it a little more challenging.

Go with a weight that's light enough to keep your chest proud and your torso as upright as possible for all of your squats. If you notice your form is breaking down, either go with a lighter weight or skip the weight altogether and just do air squats! The lying leg lifts are very simple but challenging!

Break these up early every reps. While you're performing a few reps in a row, try not to let your heels touch the ground between reps! You've made it to the final session of the SP On Ramp program! We are so proud of you. Let's finish off strong! From start to finish, this workout is 19 minutes.

If you set up a running clock counting upward, you'll move continuously from , then do as many hang power snatches as you can from , then as many lunges as you can from At , you'll rest until , then start a new round there. Continue to follow this pattern until you hit the mark.

You'll keep a running count of your hang power snatches and lunges only. Use your rest time to jot down your reps so that at the end of the workout, you can add them all together to get your score! For the hang power snatch, you will switch hands each rep.

We recommend switching at the hips, but if you feel comfortable switching in the air, that works too! Every rep will count toward your total. The same goes for the lunges. So right is 1, left is 2, right is 3, so on and so forth Be sure to watch the Technique Videos for the Hang Power Snatch and the Lunge if you need to review these movements.

Street Parking program is designed for real people who don't have hours to spend in the gym. It helps them build consistency, keep things simple, time efficient and fun, so they can achieve a level of fitness that allows them to fully participate in life outside of the workouts.

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Daily Workouts according to your equipment. Sample Daily Workouts. Program A. Your browser does not support the video tag. Movement Demo: Dumbbell Thruster. Movement Demo: Devil Press. Weight Suggestions: Men: 40 DBs. Coaches Notes OK, guys.

Dumbbell Thruster. Devil Press. Movement Demo: Barbell Thruster. Weight Suggestions:. Women: 25 DBs. Barbell Thruster. Movement Demo: Sandbag Thruster. Movement Demo: Sandbag Burpee. Sandbag Thruster. Sandbag Burpee. Movement Demo: Goblet Squat. Movement Demo: Burpee. Coaches Notes For this workout, you'll rotate back and forth between 8 goblet squats and 3 burpees as many times as you can until 10 minutes are up!

Goblet Squat. Program A Demo. Movement Demo: Run. Movement Demo: Dumbbell Bent Over Row. Movement Demo: Dumbbell Farmer Step Up. Extra Challenge: Men: 50 DBs. Score: Total Time. Coaches Notes There's no rest between rounds on this one so find a pace from the start that you're fairly certain you can hold across all 4 rounds.

Dumbbell Bent Over Row. Dumbbell Farmer Step Up. Program B Demo. Movement Demo: Barbell Bent Over Row. Movement Demo: Sandbag Bent Over Slam. Movement Demo: Sandbag Shoulder Step Up. Barbell Bent Over Row. Sandbag Bent Over Slam. Sandbag Shoulder Step Up. Program C Demo. Movement Demo: Assault Bike.

SHIFT Demo. Movement Demo: Continuous Movement. Movement Demo: Dumbbell Single Arm Bent Over Row. Movement Demo: Unweighted Step Up. Coaches Notes For this one, you'll move continuously for 1 minute, then you'll complete 8 single-arm bent over rows per side, then you'll do 10 step ups.

Single Arm Dumbbell Bent Over Row. Unweighted Step Up. Movement Demo: Box Jump. Movement Demo: Dumbbell Power Snatch. Part Rest 3 Minutes. Score: Part 1 Total Time.

Goal: Part 1: Minutes. Goal: Part 2: Minutes. Box Jump. Dumbbell Power Snatch. Movement Demo: Barbell Bench Press. Movement Demo: Barbell Power Snatch. Coaches Notes For the bench press, pinch your shoulder blades together and pin them down into the bench through the entire set.

Barbell Bench Press. Barbell Power Snatch. Movement Demo: Sandbag Ground to Overhead. Sandbag Ground to Overhead. Movement Demo: Low Jump. Rest your body to prepare for a new week of working out. Our Fitness Specialists at the center are always available to give you a complimentary fitness assessment and develop a customized fitness plan for your goals.

Visit the Member Services desk for more information. All Rights Reserved. Facility access inquiries: V. for Facilities, Grounds and Campus Safety, PO , Home Blog A Sample Workout Schedule. Search by Keyword:. Keep them in good posture and ask them to draw-in and count out loud to 10, 20, or 30, depending on their ability.

This will get them to start warming up their stabilizing mechanisms. The elliptical is a great machine to help warm up your client because it forces the client to use their glutes to pull them into hip extension, as opposed to the treadmill which pulls the client into hip flexion.

The cardio warm-up is a great way to target and train numerous areas in a quick five minutes. If you do not have an elliptical machine available - don't worry! The treadmill still works to get your client warmed up and ready to go. For example, start with planks regress and progress appropriately for your clients , then move to a single-leg balance with reach.

Do 12 repetitions for core and 10 repetitions for balance. This portion should last around seven minutes. When you are done with this circuit, let your client rest 30 seconds and move on to resistance training. Read also: See this post on how to do planks properly.

Your strength circuit should include chest, back, shoulders, and legs. We suggest using static stretches to help restore proper length-tension relationships in the tissues and avoid future muscle imbalances. Whether your client is a beginner, an intermediate exerciser, or an advanced fitness enthusiast, we can fit any workout into 30 minutes.

When you add self-myofascial release and cardio to the time, the total session adds up to Cool your client down with static flexibility for the last few minutes.

Stretch tight, short muscles as indicated by your assessment. When you add self-myofascial release and cardio to the time, the total session adds up to 29 minutes. Use any remaining time to cool your client down with static flexibility to avoid future muscle imbalances.

For the advanced client, instead of cardio in the warm-up, utilize dynamic flexibility. An example would be:.

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