So, the first thing my trainer did for me was hand me a circuit work-out. This was at work, during a break. He showed me and another lady some of the exercises, recommended a web-site, and gave me the basic circuit. He's been periodically checking-up on my progress since then.
Last night we had our first gym meeting. He gave me the weight-training work-out below, and showed me how to lift. He helped me select weights and watched me go through it all, to make sure I kept good form so I didn't hurt my back.
And we started talking about diet. I had previously refused to change my diet. I'm kinda going back on that. We'll see how far back I go.
20 minutes of cardio. I'll probably do sprints or hop on the elliptical.
Dead Lifts
15 reps @ 35lbs - 10 reps @ 40lbs - 8 reps @ 45lbs
Bent-over Rows (using dumb-bells)
15 reps @ 10lbs - 10 reps at 15 lbs - 8 reps @ 20lbs
Goblet Squats (using one dumb-bell)
15 reps @ 20lbs - 10 reps @ 25lbs - 8 reps @ 30lbs
Medicine Ball Slams (6-lb medicine ball)
15 reps - 15 reps - 15 reps
Straight-leg Dead Lift - I'm not going all the way down. Mine is, start standing, fold until wrists and knees are parallel, straighten, keeping back straight and bar-bell close to legs throughout.
15 reps @ 35lbs - 10 reps @ 40lbs - 8 reps @ 45lbs
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