These are some examples of workouts I have used with my clients over the years.

This is a page worth bookmarking as I will be adding new workouts on here quite often. I try new things with my clients all the time, some workouts good look on paper, but just do not flow well, and some elicit some great results. Latter will positively end up here.

Here is a legend of abbreviations I use in my workouts:

BB - barbell exercise

DB - dumbbell exercise

KB - Kettlebell exercise

BW - bodyweight exercise

Exercise 1 / Exercise 2 - this indicates a superset. You need to complete Exercise 1 for a recommended number of repetitions and then move on to Exercise 2 without any rest. Compete Exercise 2 for a recommended number of repetitions and then get back to Exercise 1. Repeat the superset for a given number of sets.

Exercise 1 + Exercise 2 + Exercise 3 - this indicates a complex. Complete one repetition of Exercise 1, immediately followed by Exercise 2, immediately followed by Exercise 3. Repeat for a given number of repetitions.

WEIGHTS: All weight used in these workouts should be fairly heavy. Last 1-2 repetitions of every set should be challenging, but you should still be able to complete the set using proper form.

Do not afraid to increase the weight if you find that the weights you use before no longer challenge you.

At the same time, never train to failure.

*Training to failure only trains your body to fail* You do not want that.

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SAMPLE BEGINNER WORKOUT PROGRAM

This workout is for someone who is in average condition. Its purpose is to prepare you for more strenuous workouts in the future.

KB Sumo Deadlift / Push-Up - 10 repetitions per exercise

Rest 1 min.

Pull-Ups/Dips - 10 repetitions per exercise

Rest 1 min.

DB Forward Lunge / DB Bench Row - 10 repetitions per exercise

Rest 1 min.

ABS COMPLEX: 3-5 sets of 15 V-Ups/ 10 Russian Twists per side / Plank for 60 sec.

Cardio workout of choice.

KB Sumo Deadlift / DB Shoulder Press - 10 repetitions per exercise

Rest 1 min

DB Renegade Row + Clean + Squat - 10 repetitions

Rest 1 min

Step-up / Inchworm - 10 repetitions per exercise

Rest 1 min.

ABS COMPLEX: 3-5 sets of 25 Leg Raises/ 10 Reverse Twists per side/ Plank for 60 sec.

Cardio workout of choice

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PROGRESSION:

Week 1: 2 sets

Week 2: 3 sets

Week 3: 3 sets

Week 4: 2 sets

Week 5: 3 sets

Week 6: 3 sets - increase repetitions to 12

Notes:

- Each workout is a total body workout.

- If you are not able to perform one proper pull-up or dip, you can you Gravitron or rubber bands for assistance.

- If you are not able to perform push-ups off the floor, perform push-ups off the bench or a chair. Alternatively, you can perform push-ups on your knees, just be sure to keep your body in alignment.

- Perform workouts 2-3 times a week, alternating workouts each time. (For example, if you workout Monday, Wednesday and Friday: perform Workout 1 on Monday, Workout 2 on Wednesday and Workout 1 on Friday, the following week, perform Workout 2 on Monday and so on...)

- Spend about 5 minutes in the beginning warming up. I highly recommend doing Pavel's Joint Mobility Circuit or Z-Health Joint Mobility Circuit.

- If you choose to do static stretching, do so after your workout.

- After 6 weeks, re-access your fitness level. Either continue on the same program for another 6 weeks or move onto something more challenging.

FAT Loss Workout 1

KB, BB, DB Squat+Press - 10 reps./side

Pull-ups - 10 reps.

Dips - 10 reps.

Front/Reverse Lunge - 10 reps. per leg per direction

Leg Raises - 20 reps.

Repeat all exercise in a circuit with minimal rest in between exercises. Try to do as many circuits as possible in 30 minutes. To make this workout more challenging, add Jumping Jacks, Burpees, Mountain Climbers or Kettlebell Swings in between each exercise.

FAT Loss Workout 2

8-Count Body Builder - 10 reps.

Renegade Row - 10 reps/side

Front/Reverse Lunge - 10 reps. per leg per direction

Inchworm - 10 repetitions

KB/Medicine Ball Pull-over - 20 reps.

Repeat all exercise in a circuit with minimal rest in between exercises. Try to do as many circuits as possible in 30 minutes. To make this workout more challenging, add Jumping Jacks, Burpees, Mountain Climbers or Kettlebell Swings in between each exercise.

FAT Loss Workout 3

Renegade Row+Clean+Press - 10 reps.

Pull-ups - 10

Sumo Deadlift+Burpee - 10

Front+Side Lunge+Rear Lunge - 10

Inchworm/Jack-knife Pushups - 10

Leg Raise/Reverse Twist - 10

Repeat all exercise in a circuit with minimal rest in between exercises for 30 minutes, then:

Frog Jumps: Front-Reverse-Left-Right - 5-4-3-2-1

FAT Loss Workout 4

Squat+Press+Front Lunge - 10 reps (perform 10 squats, then 10 presses, then 10 lunges per leg without putting the weight down)

V-ups - 20 reps.

Burpees - 20 reps

Renegade Row + Clean - 10 reps.

Leg Raise - 20 reps.

Burpees - 20 reps.

Repeat all exercise in a circuit with minimal rest in between exercises for 30 minutes.

FAT Loss Workout 5

This workout consists entirely out of bodyweight exercises. As before perform all exercises in a circuit fashion with minimal rest in between exercises for 30 minutes.

Burpee - 10 reps.

Situp - 20 reps.

Wide Grip Pushups - 10 reps.

Jumping Jacks - 25 reps

Leg Raises - 25 reps

Push-ups - 10 reps

Mountain Climber - 25 reps per leg

V-ups - 10 reps.

Dips (off a chair or bench)

Inchworm - 5 reps

Sample Total Body Strength Workout

BB Deadlift - 5 sets x 5 reps

KB, BB, DB Shoulder Press - 5 sets x 5 reps

Leg Raises - 5 sets of 20 reps

KB, BB, DB, Front Squat - 5 sets x 5 reps

Pull-ups - 5 sets of 5-10 reps.

Plank - 5 sets of 1 min. hold (time allowing)

You can either perform all sets of each exercise before you move onto the next one, or you can perform exercises in a circuit fashion.

Sample Bodyweight Workout 1 (The Ultimate Chair Workout)

20 Jumping Jacks

10-20 Push-ups either off the floor, off the floor on your knees, or off the chair.

20 Deep Squats staying on your heels

20 Sit-ups of Crunches

20 Mountain Climbers

10-20 Dips off the chair

20 Front Lunges

20 Leg or Knee Raises

Rest for 30 seconds.

Repeat the circuit 5-10 times.

Sample Bodyweight Workout 2 (The Ultimate Stairs Workout)

This workout involves nothing, but a flight of stairs and your own body weight.

One flight of stairs up and down - 5 times

10 Pushups either off the floor, with your feet on the stairs or with your hands on the stairs

One flight of stairs up and down - 5 times

10 Deep Squats

One flight of stairs up and down - 5 times

10 dips off the 3rd or 4th stair

One flight of stairs up and down - 5 times

10 Front Lunges or Romanian Lunges (your rear leg is on the stair)

One flight of stairs up and down - 5 times

10 Burpees

Rest for 30 seconds and repeat 5-10 times.

To make this workout more challenging, perform each exercise for 30 seconds using a timer instead of going by repetitions.

Workout Finishers

Workout finisher is a high intensity circuit performed at the end of a workout when all major work is done. A typical finisher lasts between 5 and 10 minutes.

Burpee 20 sec.

Rest 10 sec.

Jumping Jack 20 sec.

Rest 10 sec.

Mt. Climber 20 sec.

Rest 10 sec.

Switch 20 sec.

Rest 10 sec.

Repeat twice.

Stairs (actual stairs, running up and down) - 5 times.

Burpee - 10 reps.

Rest 30 sec.

Repeat 5-10 times

KB Halo + Figure 8 - 10 reps.

Jump Rope 50 revolutions (each time rope hits the floor is a revolution)

Rest 30 sec.

Repeat 5-10 times

Burpee - 30 sec. ON / Rest - 30 sec.

Repeat 10 times

X - Sprint - 30 sec. ON/30 sec. OFF

Repeat 5 times

Body Blaster - 5 reps.

Set the timer for 10 minutes. Timer starts, do 5 Body Blasters, rest for remainder of the minute; 2nd minute starts, do 5 body blasters, rest for remainder of the minute....etc.

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More Workouts Coming Soon....