You can create a weekly workouts using the templates below or you can purchase a 12 week (3 month) workout plan for only $60.

 

To create a workout:

1) Download one of the templates below. Choose from Phase One (Weeks 1-4), Phase Two (Weeks 5-8) or Phase Three (Weeks 9-12).

2) Paste the exercises, from my exercise libary, into the appropriate boxes

Pick a different exercise every workout to keep your workout varied. After completing the 12 weeks you start over with weeks 1-4. You have a periodised training program to keep your body guessing, which is what you want to stay in great shape.

 

Phase One
Weeks 1-4

Cardio 30 min. @ THR 60%-70%
12 -15 Reps
2 Sets
1-2 min Rest
1c/2i/4e Tempo (click here to learn more about tempo)

Workout Template Weeks 1-4
(click to download)

 

Phase Two
Weeks 5-8

Cardio 45 min. @ THR 65%-75%
10-12 Reps
2 Sets
1-2 min Rest
1c/2i/3e Tempo (click here to learn more about tempo)

Workout Template Weeks 5-8
(click to download)

 

Phase Three
Weeks 9-12

Cardio 30 min. @ THR 70%-80%
8-10 Reps
3 Sets
1 min Rest
2c/0i/2e Tempo (click here to learn more about tempo)

Workout Template Weeks 9-12
(click to download)

 

How do I download exercises to my template?

Step1
Open the template you downloaded.

Step 2
Place the cursor where you want to paste the exercise.

Step 3
Use your right mouse button to click on the exercise from my exercise library on chicagoonlinepersonaltrainer.com and select COPY

Step 4
Click on the Workout Template bar at the bottom of your computer screen to bring up your template.

Step 5
Click CTRL and V at the same time to paste the exercise in the box.

Repeat these steps for all the exercises and take the Workout Template to the gym with you. You have a total body workout, that includes cardio, strength training, flexibility and core.