PERSONAL TRAINING WORKOUT

Sophie Marin

CAREER APPLIED LEARNING PRODUCT PERSONAL TRAINING WORKOUT

A healthy lifestyle is beneficial and working out in different forms
has always been important. Over the years working out and exercising has Need: Warm Up:
been a part of my life due to different sports that have been played and a 5-minute walk on treadmill with speed 2.5-3 and 5.5 incline
way to destress during a hectic school week. Exercising has always been a Many middle-aged individuals still do not exercise daily because of their jobs or their own Shoulder rolls
way to spend time alone or enjoy the company of others. I have noticed personal motivation. I decided to create a personal training session that individuals could use for a 30– Arm to leg reach standing
the power of a personal trainer as they bring motivation and optimism that
allows the individual to push past their limits and it has inspired me to
45-minute workout session without a trainer and instead with my guidance. This is because personal
pursue this career. training sessions can be expensive and typically have their own schedules making it difficult to get one. Lower body:
Exercise has a large impact on emotional health and can reduce anxiety Squats with two dumbbells and clean press of a moderate
I also created a warmup for an in class setting to allow for individuals to mention their heart rate weight (reps 12-10-8)
and aid depression. “At least 150 minutes of moderate exercise weekly is
necessary to upkeep mental health”(CDC, 2023, par. 6). As a personal before workouts. Many individuals do not understand the importance of being ready for rigorous Step ups onto box with alternating leg with possible weight(12-
trainer or fitness instructor leading a large group session or a personal one physical activity and individuals at an older age may experience fatigue faster if they do not include a 10-8)
will allow individuals to engage in this essential part of life. Encouraging (Box 18 in)
the enjoyment of exercise allows individuals to keep active and decrease warmup to prepare their body and muscles.
TRX squat jumps in and out for 30 second 3-time intervals
the risks of heart disease and other health concerns that can be caused by a
lack of movement.
•Squats moving right left then middle without jump
Personal trainers allow for an engaging and motivating environment Process: •Little in and outs
with various forms of workouts. The top qualities of a trainer include •Big in and outs
being social and having a positive attitude. These qualities appeared in a
To create these two different types of workout for my desired audience, middle-aged individuals, I
SWOT Analysis, which evaluated my key attributes. The test also had used a workout builder offered to the personal trainers at Brookstone. This piece of equipment allowed Back and Core
results that informed me about the need for hands on learning a career that for me to see the exact motions required for each workout to understand how to explain it to Pull ups with TRX (12-10-8) or (TRX Y raises)
allowed for movement. Movement is a key part of a personal trainer’s Seated overhead shoulder press with dumbbells (12-10-8)
career and will allow me to continue to endure an active lifestyle. individuals. I also had Vickie Ferguson check over my final product to make sure it was adequate for
Sometimes working at a desk 9-5 prevents an individual from working out
Single arm rows on bench (15-12-10)
my desired audience. On mat side to sides/penguins (15-12-10)
or moving throughout the week, which leads to an inactive lifestyle and
can be detrimental to an individual’s mental health. The constant activity The class setting warmup allowed me to practice directing my workout to a group of individuals On mat with one dumbbell reverse crunches (15-12-10)
and encouragement will allow me to push others to work hard and push and make sure they could understand each workout and did not obtain any injuries. After the first
myself to work hard. Cool Down and Stretch
attempt I realized if I taught another class, I would need to project my voice more and over the music.
Swing side to side while trying to touch toes
INTERNSHIP Arm across and hold
In Class Warm up: Reach arm back and hold

My internship was at Brookstone Golf and Country Club with the

•Side to Side (5m)
fitness department. I worked every Monday, Wednesday, and Friday
•Lunges with leg hold up CONCLUSIONS
•Split squat right The project that was chosen included various exercises pertaining to mostly the lower body with
morning with the Fitness Director, Vickie Ferguson.
•Split squat left small adjustments to allow for all individuals participating in the class to complete. This is connected to
During those days I would help maintain the cleanliness of the gym
•Split squat pulses personal training and becoming a fitness instructor because in this job it is necessary to include a
warmup that allows the class to increase blood flow to all areas of the body. A warmup allows for the
and help set up workout classes for the trainers. I participated in those
Hold one dumbbell and knee to chest class to prevent injuries and issues during the workout. Typically, HIIT workouts are used to give
classes too, so I was able to establish the difference in the trainers’ class •Wide stance squat dumbbell side to side
individuals a quick rest and high intensity training for a longer amount of time. HIIT is an acronym that
means high intensity interval training and can be used in a class setting.
teaching formats and styles. For example, Vickie was able to teach classes Image 1: from Sophie Marin
•Close stance squat with pushing dumbbell out wide This experience allowed me to understand how to set up a warmup in a class setting with
individuals that have various types of activity levels. In the class I helped teach there was a woman
without a pre-written workout sheet, while Sarah required a planned-out •Dumbbell squats wide stance who recently had a stroke and needed lower or no weights when completing the workouts. She also
class because hers was in a circuit format. I also promoted the new classes •Dumbbell squats with bicep curls needed workouts without too much balance, so those necessary changes had to be made. Making sure
all individuals could participate and understanding the correct form for all exercises will be necessary if
and events that arrived each month. The promotions were through •Two arm dumbbell squat curl to press I decide to choose becoming a fitness instructor as my future profession. As of now being a fitness
instructor or personal trainer is a goal for post retirement or to go alongside being a Biomedical
decorated white board that had bright and intriguing descriptions. •Two arm bent over row Engineer. Fitness training has a flexible schedule and will help me remain active in my later years. The
This experience allowed me to understand the skills required to be a •One arm bent over row with leg hold/ 3 second hold and then put down reason for this decision is because being a fitness instructor may not be able to sustain me financially
and my current goal is to major in Biomedical Engineering because that is a top interest. Fitness
personal trainer and how each trainer can work different schedules to •Flies with dumbbells training would be fun and invigorating because I would be able to push clients and individuals during
classes, which would allow them to become more active. Being motivating to others and having
adjust their own lives. Each trainer uses their strengths to teach classes in personal relationships with individuals would be uplifting, but also being a Biomedical Engineer and
their own way to give clients a difficult, but enjoyable workout. researching innovations in the medical career would also contribute to the health field.

REFERENCES
CDC. (2023, February 24). Help your brain stay sharp. Centers for Disease Control and Prevention. https://www.cdc.gov/nccdphp/dnpao/features/physical-activity-brain-
health/index.html
Ferguson, V. (Presenter). (2024, February 16). Interview. Speech presented at
Brookstone Country Club, Acworth, GA, United States.
Fitness trainers and instructors : occupational outlook handbook: : U.S. Bureau of Labor Statistics. (n.d.). Retrieved March 15, 2024, from
https://www.bls.gov/ooh/personal-care-and-service/fitness-trainers-and-instructors.htm#tab-6
ISSA. (2023, November 11). Kinesiology degree guide: 2024 costs, requirements & job opportunities. Research.Com. https://research.com/degrees/kinesiology-degree
Kinesiology degree guide: 2024 costs, requirements & job opportunities. (2023, November 11). Research.Com. https://research.com/degrees/kinesiology-degree
NASM homepage. (n.d.). NASM. Retrieved March 15, 2024, from https://www.nasm.org/?cq_cmp=20615500301&network=x&utm_term=&utm_campaign=mix-pros-
webpruchases-pmax-
Image 2: from Sophie Marin Image 3: from Sophie Marin
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hsa_net=adwords&hsa_ver=3&gad_source=1&gclid=Cj0KCQjwncWvBhD_ARIsAEb2HW8Szdb3Qe1TwouJWXsCZqRIZLHDzgg08TizQyjn1Evh6dnG9cM978oaAiGX
EALw_wcB#
Welcome! (n.d.). 16Personalities. Retrieved April 24, 2024, from
https://www.16personalities.com/profile