EXERCISE: STRENGTH TRAINING
YOUR PERSONAL TRAINER: DR DALE NELSON
(PHD in Sports Science)
I am one of your many personal trainers. I was a track and field athlete, trained by several coaches and personal trainers during my career, learning different effective techniques along the way. I have competed at the highest level and successfully adapted my body to different sports.
I have designed the ultimate home training program to work as a standalone or alongside your existing program. If starting late, join the latest program. I will take care of the rest.
The food you eat has a big impact on your fitness. Follow our nutrition guide for support.
If you are exercising for the first time, go slow for the first 5 sessions. Learn you body during this time. Always consult a medic if you feel uneasy. Please follow our advice at your own risk.
INSTRUCTIONS
WARM UP
Start off the workout with the following warm up & stretches:
- 10 leg swings per leg(hold onto a chair for steadiness)
- Kick backs (10 seconds)
- High knees (10 seconds)
WORKOUT
- Exercise is split into 3 categories, upper body, lower body, and abs. Focus on one group per session, and have 2 sessions per week for each group.
- 3 sets per workout, 1 reps per set. rest for 15 seconds between each set.
