![Page 1: High Knees 25 times (quads and hamstrings) Butt Kicks 50 times (glutes) 1 mile run (quads, hamstrings) Hip Flexors Both hips for 15 seconds (hips)](https://reader036.vdocument.in/reader036/viewer/2022082516/56649d8d5503460f94a761aa/html5/thumbnails/1.jpg)
PERSONAL TRAINER PROJECT CLIENT: MIKE
WALLACE
![Page 2: High Knees 25 times (quads and hamstrings) Butt Kicks 50 times (glutes) 1 mile run (quads, hamstrings) Hip Flexors Both hips for 15 seconds (hips)](https://reader036.vdocument.in/reader036/viewer/2022082516/56649d8d5503460f94a761aa/html5/thumbnails/2.jpg)
WARM UP High Knees 25 times
(quads and hamstrings)
Butt Kicks50 times (glutes)
1 mile run (quads,hamstrings)
Hip Flexors Both hips for 15 seconds (hips)
![Page 3: High Knees 25 times (quads and hamstrings) Butt Kicks 50 times (glutes) 1 mile run (quads, hamstrings) Hip Flexors Both hips for 15 seconds (hips)](https://reader036.vdocument.in/reader036/viewer/2022082516/56649d8d5503460f94a761aa/html5/thumbnails/3.jpg)
DAY ONE (CARDIOVASCULAR) 10 mile bike ride (heart health,
hamstrings, quads, calves)
Jump Rope(30 reps for 5 sets)(heart health,hamstrings, quads, calves)
Swimming (heart health and all leg and arm muscles)(Free style 20 laps in a 25 meter pool)
Step Aerobics (100 reps for 10 sets) Step up and then down continuously (heart health and all leg and arm muscles)
![Page 4: High Knees 25 times (quads and hamstrings) Butt Kicks 50 times (glutes) 1 mile run (quads, hamstrings) Hip Flexors Both hips for 15 seconds (hips)](https://reader036.vdocument.in/reader036/viewer/2022082516/56649d8d5503460f94a761aa/html5/thumbnails/4.jpg)
DAY TWO (MUSCULAR ENDURANCE) Squats (10 reps for 6 sets) Using your Body Weight (quads, glutes, hamstrings)
Push-Ups (12 reps for 4 sets) (core, biceps, triceps, deltoids)
Plank (2 minutes for 5 sets) (core, triceps, deltoids)
Dips (15 times for 6 sets) (core, biceps, triceps, deltoid, trapezius, pecs)
![Page 5: High Knees 25 times (quads and hamstrings) Butt Kicks 50 times (glutes) 1 mile run (quads, hamstrings) Hip Flexors Both hips for 15 seconds (hips)](https://reader036.vdocument.in/reader036/viewer/2022082516/56649d8d5503460f94a761aa/html5/thumbnails/5.jpg)
DAY THREE (MUSCULAR STRENGTH) Dumbbell Shrugs (8 reps for 2 sets) (pecs, trapezius, deltoids)
Chin Up (5 reps for 2 sets)(biceps and triceps)
Handstand Push Up (3 reps for 2 sets)(biceps, triceps and core)
Side Plank (2 minutes for 3 sets)(core, obliques)
![Page 6: High Knees 25 times (quads and hamstrings) Butt Kicks 50 times (glutes) 1 mile run (quads, hamstrings) Hip Flexors Both hips for 15 seconds (hips)](https://reader036.vdocument.in/reader036/viewer/2022082516/56649d8d5503460f94a761aa/html5/thumbnails/6.jpg)
DAY FOUR (CORE) Sit-Ups (50 reps 6 sets)
(core) Plank with diagonal arm lift
(2 minutes for 2 sets)(core, biceps, deltoids, pecs)
Single Leg Lowering (25 reps for 2 sets)(core, hamstrings, lower back)
V-Sit (25 reps for 4 sets)(core, hamstrings)
![Page 7: High Knees 25 times (quads and hamstrings) Butt Kicks 50 times (glutes) 1 mile run (quads, hamstrings) Hip Flexors Both hips for 15 seconds (hips)](https://reader036.vdocument.in/reader036/viewer/2022082516/56649d8d5503460f94a761aa/html5/thumbnails/7.jpg)
COOL DOWNS Walking (.5 of a mile) (leg muscles)
Calf Raise Down (25 times)(calf muscles)
Side Arm Swirls (both arms forward 8 times and backwards 8 times)(trapezius, deltoids)
Stretching Quads(quads)
![Page 8: High Knees 25 times (quads and hamstrings) Butt Kicks 50 times (glutes) 1 mile run (quads, hamstrings) Hip Flexors Both hips for 15 seconds (hips)](https://reader036.vdocument.in/reader036/viewer/2022082516/56649d8d5503460f94a761aa/html5/thumbnails/8.jpg)
YOU SHOULD BE FIT NOW!!!