GUEST POST: Building A Home Workout For Your Clients (2)
In last week’s blog post, our friends at AHF have highlighted their 9 Top Tips on designing and facilitating an effective and adherable home programme for clients and in today’s part II, they will help you put together the perfect home workout template.
Below is a blueprint that will allow you to design your own effective home workout with ease, including a step-by-step approach that will make everything very easy to follow.
Our home programme template is broken into five sections:
(NB: it’s best to think of the above structure as a guide – not all programmes need to look like this, but it’s good to start with a blueprint and then you can evolve it based on client needs or your unique training style.)
- Warm-up round: pulse-raiser (2-3 mins)
- Circuit 1: upper & lower body strength (3-5 mins)
- Circuit 2: anaerobic fitness (3-5 mins)
- Circuit 3: core specific (2-3 mins)
- Cool-down/stretch (2-3 mins)
Using the blueprint at the end, just follow these simple steps – either using our ideas or coming up with your own.
STEP ONE – Choose your exercises:
3 x warm-up exercises – we recommend:
STEPPING, STAIR RUNS, SQUATS WITH FRONT KICKS, STANDING KNEE RAISES, JOGGING ON THE SPOT, HIGH KNEE SPRINTS, HALF JACKS, JUMPING JACKS (all body weight)
4-6 x upper and lower body strength exercises – we recommend:
Upper body: PRESS-UPS and variations (body-weight), TRICEP DIPS (body weight), LAT RAISES, REVERSE FLYE – bent over or alternates in press-up position (use bottles or cans) STANDING ROW, BICEP CURL, SHOULDER PRESS (use resistance bands)
Lower body: SQUATS, SIT TO STAND, LUNGES & SIDEWAYS LUNGES (check knee contras), SINGLE LEG DEADLIFTS/SQUATS, SKIT SIT, HIP/GLUTE BRIDGES
4-6 x anaerobic HIIT exercises – we recommend:
MOUNTAIN CLIMBERS, BURPEES, BURPEES ONTO A STEP (beginners), BURPEE JACKS, SQUAT THRUSTS, ICE SKATERS, STAR JUMPS, HIGH KNEE SPRINTS, STAR JUMPS, STAIR RUNS
2-4 x core exercises – we recommend:
CRUNCHES, LEG RAISES, SUPERMANS, BIRD DOGS, PLANK, SIDE PLANK, BICYCLES
STEP TWO – Choose between time/reps
We recommend time for beginner clients, and reps for clients who are motivated to beat their last attempt and will move quickly between exercises. Remember to choose reps and time values that are realistic!
STEP THREE – Enter number of rounds
We recommend two rounds of each circuit, to begin with, but you can increase this (and encourage clients to do the same) as and when it is appropriate.
STEP FOUR – Teach exercises to the client first
Correcting technique when the clock is ticking can be stressful (for you and the client), so make sure client understands and has demonstrated a couple of reps of each before you start the timer.
STEP FIVE – Enter reps/time based on client performance
This part is key – you want to pitch the workout at the right level, and this gives you the scope to increase or decrease what you’ve given them based on how your client gets on.
So that, aspiring coaches, is how you build a home workout for your clients. Don’t forget to download the blueprint below. Happy Training!
Hyde Phillips has been an At Home Fitness personal trainer for over 10 years and co-directs At Home Fitness Ltd with his business partner Adam Coley.
At Home Fitness equips PTs to build successful and sustainable home personal training businesses in their local area.