AMBERMARIE
12- week fitness program
Hey Amber, thanks for wanting to make this work. I feel like we built a good trainer/client base together in the short time you have worked together. So, I'm going to use this page on my website to share programs with you based on what equipment you have available to you at the time. Everything in this program is written so that you can achieve success with your at-home setup. I would like to get us focused for the time being on a 12-week-long fitness program based on increasing fitness capacity and toning your body.
Your 12-week gym workout plan
This plan is based on doing three strength sessions and two cardio sessions a week – perfect for kickstarting your fitness. Spend 10-12 minutes warming up before and five minutes cooling down after every session. Be sure to select the right version of the workout each week (see below).
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Equipment list​
Dumbbells (5,8,10,12 lbs), trx suspension system, yoga mats/blocks, and a couple yoga balls.
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Limitations
Ankle mobility
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Training tips
Keep progressing. You can do this by changing the volume, frequency, or intensity of exercise. This ensures your body stays challenged. During this 12-week workout plan, if the number of reps of a given exercise decreases or remains the same as the previous month, increase the weight as this will keep your muscles tested. Take progress pictures to track your physical results. These can be great for motivation. Aim to take a photo of the front, back, and sides of the body, first thing in the morning before eating and on the same day each week. Whether you want to share those with me or not is entirely up to you.
WEEKLY SCHEDULES
WEEKS 1 - 4
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MONDAY: Strength Day A Workout (see below)
TUESDAY:
Cardio (endurance). Cardio for 15 minutes without stopping [hills], or do a 0.5 mile run.
WEDNESDAY: Strength Day B Workout (see below)
THURSDAY: Strength Day C Workout (see below)
FRIDAY:
Cardio Intervals. hard pace for 20 seconds, medium pace for 40 seconds. Repeat for a total of 10 minutes.
SATURDAY: Rest/Activity Day
SUNDAY: Rest/Activity Day
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Weeks 5 – 8
MONDAY: Strength Day A Workout (see below)
TUESDAY:
Cardio (endurance). Cardio for 25 minutes without stopping [hills], or do a 1 mile run.
WEDNESDAY: Strength Day B Workout (see below)
THURSDAY: Strength Day C Workout (see below)
FRIDAY:
Cardio Inverals. hard pace for 30 seconds, medium pace for 30 seconds. Repeat for a total of 15 minutes.
SATURDAY: Rest/Activity Day
SUNDAY: Rest/Activity Day
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Weeks 9 – 12
MONDAY: Strength Day A Workout (see below)
TUESDAY:
Cardio (endurance). Cardio for 35 minutes without stopping [hills], or do a 1.5 mile run.
WEDNESDAY: Strength Day B Workout (see below) ​
THURSDAY: Strength Day C Workout (see below)
FRIDAY:
Cardio Intervals. fast pace for 25 seconds, medium pace for 35 seconds. Repeat for a total of 20 minutes.
SATURDAY: Rest/Activity Day
SUNDAY: Rest/Activity Day
12-Week Gym Workout Plan: Strength Day A
WEEKS 1-4
[3 SETS] Rest = 1 minute after completing A+B
A] DB Chair Squat 15reps [10LB pair]
B] TRX Reverse Lunge 15reps/side [BW]
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[3 SETS] Rest = 1 minute after completing A+B
A] DB Shoulder Press 15reps [10LB pair]
B] Rear Delt Fly "Band Pullaparts 15reps [1/4" Band]
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[3 SETS] Rest = 1 minute after completing A+B
A] DB Lateral Delt Raise 15reps [8LB pair]
B] Wall sit 30seconds [BW]
[1 SET]
A] TRX Push-ups 1 SET MAX REPS [BW] [Recording:
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WEEKS 5-8
[4 SETS] Rest = 45 seconds after completing A+B
A] DB Chair Squat 15reps [10LB pair]
B] TRX Reverse Lunge 15reps/side [BW]
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[4 SETS] Rest = 45 seconds after completing A+B
A] DB Shoulder Press 15reps [10LB pair]
B] Rear Delt Fly "Band Pullaparts 15reps [1/4" Band]
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[4 SETS] Rest = 45 seconds after completing A+B
A] DB Lateral Delt Raise 15reps [8LB pair]
B] Wall sit 30seconds [BW]
[2 SETS]
A] TRX Push-ups 2 SETS MAX REPS [BW] [Recording:
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WEEKS 9-12
[5 SETS] Rest = 30 seconds after completing A+B
A] DB Chair Squat 15reps [10LB pair]
B] TRX Reverse Lunge 15reps/side [BW]
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[5 SETS] Rest = 30 seconds after completing A+B
A] DB Shoulder Press 15reps [10LB pair]
B] Rear Delt Fly "Band Pullaparts 15reps [1/4" Band]
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[5 SETS] Rest = 30 seconds after completing A+B
A] DB Lateral Delt Raise 15reps [8LB pair]
B] Wall sit 30seconds [BW]
[3 SETS]
A] TRX Push-ups 3 SETS MAX REPS [BW] [Recording:
12-Week Gym Workout Plan: Strength Day B
WEEKS 1-4
[3 SETS] Rest = 1 minute after completing A+B
​A] DB Straight Leg Deadlifts 15reps [10LB single]
B] Supermans 15reps [BW]
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[3 SETS] Rest = 1 minute after completing A+B
A] DB Bentover Rows 15reps [12LB pair]
B] TRX pull-ups 15reps [BW]
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[3 SETS]
A] DB Front Delt Raise 15reps [8-10LB pair]
B] DB Tricep Kickbacks 15reps [8-10LB pair]
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WEEKS 5-8
[4 SETS] Rest = 45 seconds after completing A+B
​A] DB Straight Leg Deadlifts 15reps [10LB single]
B] Supermans 15reps [BW]
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[4 SETS] Rest = 45 seconds after completing A+B
A] DB Bentover Rows 15reps [12LB pair]
B] TRX pull-ups 15reps [BW]
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[4 SETS] Rest = 45 seconds after completing A+B
A] DB Front Delt Raise 15reps [8-10LB pair]
B] DB Tricep Kickbacks 15reps [8-10LB pair]
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WEEKS 9-12
[5 SETS] Rest = 30 seconds after completing A+B
​A] DB Straight Leg Deadlifts 15reps [10LB single]
B] Supermans 15reps [BW]
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[5 SETS] Rest = 30 seconds after completing A+B
A] DB Bentover Rows 15reps [12LB pair]
B] TRX pull-ups 15reps [BW]
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[5 SETS] Rest = 30 seconds after completing A+B
A] DB Front Delt Raise 15reps [8-10LB pair]
B] DB Tricep Kickbacks 15reps [8-10LB pair]
12 Week Gym Workout Plan: Strength Day C
WEEKS 1-4
[3 ROUNDS] Rest = 1.5 minute after completing A+B+C
A] INCH WORMS 8 REPS
B] MT CLIMBERS 20 REPS/SIDE
C] BICYCLES 30 SECONDS
[3 ROUNDS] Rest = 1.5 minute after completing A+B+C
A] PLANK W/ CRAB WALKS 30 SECONDS
B] KNEE RAISES 12 REPS
C] DB RUSSIAN TWISTS 8 REPS/SIDE [8-10LB single]
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WEEKS 5-8
[4 ROUNDS] Rest = 1.5 minute after completing A+B+C
A] INCH WORMS 8 REPS
B] MT CLIMBERS 20 REPS/SIDE
C] BICYCLES 30 SECONDS
[4 ROUNDS] Rest = 1.5 minute after completing A+B+C
A] PLANK W/ CRAB WALKS 30 SECONDS
B] KNEE RAISES 12 REPS
C] DB RUSSIAN TWISTS 8 REPS/SIDE [8-10LB single]
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WEEKS 9-12
[4 ROUNDS] Rest = 1 minute after completing A+B+C
A] INCH WORMS 8 REPS
B] MT CLIMBERS 20 REPS/SIDE
C] BICYCLES 30 SECONDS
[4 ROUNDS] Rest = 1 minute after completing A+B+C
A] PLANK W/ CRAB WALKS 30 SECONDS
B] KNEE RAISES 12 REPS
C] DB RUSSIAN TWISTS 8 REPS/SIDE [8-10LB single]