What's up dudes and what is up beautiful ladies out there, Bryan here, and this video is gonna be
the first in a series of videos I filmed with Lisa, who is a female client of mine. We are going through
her workout routines. All right let's roll. So I meet Lisa once a week at a local park, where we
go through a workout routine that I plan for her, meet on Monday mornings and she will repeat the
routine twice more during the week, usually on Wednesdays and Fridays. We do full body circuit
training workouts where she goes from exercise to exercise with little to no rest between the
exercises. We do three circuits consisting of three to four exercises per circuit so nine to
twelve total exercises, along with a quick warmup and usually a five-minute low intensity coordination
drill at the end of the routine. These workouts usually take between 30 and 45 minutes and I
try to emphasize a fitness aspect, in this one I emphasize balance. Lisa does a very short and quick
warm-up consisting of seven exercises, she does five very low tension exercises with a resistance
band, starting with curls, then shoulder pulls with the band, then a kickback, then a high band row, and
finally a split stance chest press. From here she uses a body bar and does two rotational movements,
one out to her sides, and then a hip twist. The first circuit started with a chest press from
a bridge position, this exercise will work her packs or chest muscles, shoulders, and triceps
in the back of her upper arms, also being in the bridge position will engage her core and glutes
and require some leg engagement as well. Next is a pull-up modification where she steps up
to get her chin above the bar and lowers herself down, using an underhand grip. This exercise will
work her arms, her back ,and her grip strength as well. Last up in this circuit is a reverse
lunge for eight repetitions for each leg. Where from a standing position, holding dumbbells, she
steps back to a point that is comfortable for her range of motion and then forward to the
starting position, this exercise will work her legs, shoulders, test her balance, improve her coordination
and makes her work in a backwards direction. She went three times through this circuit and then
took a quick rest. For the next circuit we started with single leg, single arm kickbacks, holding onto
a platform with her free hand. Keeping a bent knee to get more leg engagement she performed 10 repetitions
on each side of her body and this will work her triceps in the back of her upper arm, her
legs, and work her balance as well. Next up is a squat to an arm curl. From a standing position,
she squats down to a depth that is comfortable for her, and then raises back up and performs
a curl, this exercise will work her legs, glutes, biceps in the front of her upper arms, and also
helps improve her coordination by combining the exercises. The last exercise in this circuit is
a core rotational pull. With a slight bend at the knees and the band wrapped around a pole to her
side, she rotates her upper body holding the handles of the bands together and keeping her
arms straight. She did eight repetitions on each side and this will work her shoulders, arms, core,
and legs, and also requires rotational movement, working her body in a different direction. Again
three times through this circuit and then some rest. The last circuit started with a single leg
cone touch, where Lisa is gonna stand on one leg and bend down at the waist and at the knee and
alternate touching the cones. She held a dumbbell out to her side as she performed the movement, she
did this for six touches on each leg and this will work her legs, shoulders, and help improve
her balance and coordination. Next up is a single leg single arm dumbbell row, where she holds on
to a platform with her free hand, stands on one leg with a slightly bent knee and performs the
movement. She performed ten repetitions on each side of her body and this will work her back, her
legs, and her balance. And the last exercise is a single leg side step up to a front raise. From
a standing position holding on to dumbbells, Lisa steps up onto a platform at her side, as she steps
up with one leg, she keeps a bent knee and raises the dumbbells up in front of her, then lowers the
dumbbells and steps back down. She performs this exercise five times on each side and this will
work her legs, shoulders, and also test her balance and coordination, and also requires her to move in a
lateral or sideways direction. As with the other circuits, three times through, then rest. The last
thing that she did was a little coordination drill of fielding some ground balls as I threw them to
her left and to a right, this will help with her lateral movement and hand-eye coordination as
well. So to recap, in this routine we did strength training exercises for all the major areas of the
body, and really hit her legs hard, she also kept moving for cardio, and I really emphasized a lot
of balance for more muscle recruitment, and she did several coordinated movements. We also did
exercises moving in multiple directions, not just forwards or up and down, and this routine took a
total of about 40 minutes. Alright folks, like I said in the beginning in this video, in the
near future I'll be posting more videos of Lisa going through and doing different workout routines
I planned for her, let me know in the comments section below if you like these types of videos,
if you'd like to see me working with clients or with friends of mine that I program different
workout routines for. Alright my friends, make sure you are doing everything you can to make today
better than yesterday. I've got more videos right there for you, till next time, I am out of here.