An express training program with full body exercises is a great way to workout, because it can be more efficient for busy clients. If they don’t have time to train 5+ days per week and split up muscle groups each session, a full body session could be a great way to help with their goals.
An express workout will last 30-35 minutes, including a warm up and cool down. It’s also great to incorporate Advanced Training Methods such as super sets in this type of a session.
This type of training is best for intermediate-advanced clients. Beginner clients will require more rest time and focus on their technique before they can move on to Advanced Training Methods.
Express Workout Example:
Warm up & dynamic stretches – 5min
| Exercise | Reps | Rest |
| A1. Dumbbell Squat and Press | 12 | No rest |
| A2. Cable Lunge and Row | 12 | 30sec |
| B1. KB Clean and Press | 12 | No rest |
| B2. Cable squat and Row | 12 | 30sec |
| C1. MB Russian Twists | 45sec | No rest |
| C2. TRX Elevated Plank | 45sec | 30sec |
Complete 3 sets
Cool down and static stretches – 5min
Try this workout first yourself, before prescribing it to your clients. This will give you a ‘feel’ for the challenge level and be able to push them with it when it comes to their PT session. In terms of weights, this will depend on each individual client. You will need to spend some time beforehand with the client to gauge their strength level and what weights are most suitable for them.
In Summary
Express training is very popular among busy individuals who do not have time to spend an hour or more in a gym. This type of training with full body exercises and supersets will keep their program interesting and challenging!
