4 Week Workout Progression For Sedentary Senior Woman (General Health + Fat Loss)


3 Training Sessions Per Week, + 2 Days Assigned Workouts

(x = 1 set of ideally 15 repetitions unless stated otherwise)

Weekly Workout Regimen Example:
Monday:               Training Session #1
Tuesday:               Assigned Workout #1
Wednesday:          Training Session #2
Thursday:             Rest
Friday:                  Training Session #3
Saturday:              Assigned Workout #2
Sunday:                Rest

My Training Session Exercise Order / Workout Style Example:
Warmup + Nutrition Discussion/Recap, Resistance Exercise #1, Resistance Exercise #2, Resistance Exercise #3, 1-3 Minute Cardio Interval, Resistance Exercise #1 Set 2, Resistance Exercise #2 Set 2, Resistance Exercise #3 Set 2  etc….Cooldown, Stretch

Seat Settings: Dependent on Exercise, I will have to experiment with machines to gauge appropriate setting for height. Usually 5’5” has a middle/high seat setting

Progression Methods: Each week, as client adapts and improves, gradually increased intensity via more difficult speed, resistance, weight, range of motion, time under tension, decreased rest between sets, more difficult variation of exercise, increased repetitions, angle, increased sets, and/or increased length of cardio / cardio intervals.


Week 1: Rest Between Sets = 45-60 seconds

Training Session #1:

Warmup:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 1, 50-60 RPM
1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Lat Pulldown Machine: 20-25 lbs, Include Seat Setting #, Lower to 90 degrees
2x Ball Squats Against the Wall, Only Slight Knee Bend
2 Minute Cardio Interval: Treadmill, Speed 2.5, Holding Handles if needed, No Incline
2x Chest Press Machine, Include Seat Setting #, 20 lbs, Lower Back to 90 degrees
2x Dumbbell Hammer Curls + Regular Curls 3 lb dumbbells
1-2 Minute Cardio Interval: Upper Body Elliptical, Low Speed, Low Resistance
2x Row Machine, Include Seat Setting #, 25 lbs
2x Modified Bench Tricep Dips, Partial ROM, 8-10 reps
1 Minute Interval: Boxing , low speed, low impact punches, simple repetitive motions
2x Crunches 10-12 repetitions
2x Hip Bridge 5 second Holds (make sure slow deep breaths) 2 reps
2x Straight Leg Raises on all fours (prone position) 8 reps on each
2x Modified Planks (from the knees) 2-3 second holds, 2 Reps

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 1, 40-50 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch

Training Session #2:

Warmup:
- 3 Minutes Quick Stepups, Alternating Front Step Ups, Low Step (1 Riser)
-1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Modified & Partial ROM Pushups 5 Repetitions
2x Leg Press Machine, 40 lbs, Lowering back to only 90 degrees
2 Minute Cardio Interval: Treadmill, Speed 2.6, Incline of 1
2x Chest Fly Machine: 20 lbs, Seat Setting #, 90 degree range of motion at most
2x Dumbbell Hammer Curls + Shoulder Press 3 lb dumbbells
1-2 Minute Cardio Interval: Upper Body Elliptical, Low Speed, Low Resistance
2x Dumbbell Single Arm Row on Bench, 5 lb dumbbell
2x Tricep Bar Extensions via Cable Machine 20 lbs or dumbbell kickbacks 2-3 lbs
1 Minute Interval: Boxing , low speed, low impact punches, simple repetitive motions
2x Twisting Crunches (Start with 10 repetitions per set initially)
2x Hip Bridge Holds (make sure slow deep breaths)
2x Donkey Kicks (prone position) 8-12 Repetitions
2x Alternating Heel Taps / Penguins lying on back, 6-8 reps per side

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 1, 40-50 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch, Outer Hip Stretch, Hang Stretch


Training Session #3:
Warmup:
- 2 Minutes Light Boxing, Simple Repetitive movements, including legs & core
-1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Lat Pulldown Machine: 20- 25 lbs, Include Seat Setting #, Lower Down to 90
2x Wide Ball Squats Against the Wall, Only Slight Knee Bend
2x Incline Dumbbell Chest Flies 2-3 lb dumbbells
3 Minute Cardio Interval: Treadmill, Speed 2.5, No Incline
2x Incline Dumbbell Chest Presses 3 lb dumbbells
2x Dumbbell Bicep Curls 3 lb dumbbells
1-2 Minute Cardio Interval: Upper Body Elliptical, Low Speed, Low Resistance
2x Calf Raises + Shrugs with 3 lb dumbbells
2x External rotations with cable machine, 5-10 lbs, or lowest resistance band
1 Minute Interval: Boxing , low speed, low impact punches, simple repetitive motions
2x Crunches (Start with 10-12 repetitions per set initially)
2x Hip Bridges 1 second holds 10 Reps
2x Alternating front and lateral dumbbell shoulder raises, 2 lb dumbbells
2x Quadripeds modified for either just arm or leg raise, or less than full extention
(8 reps on each)

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 1, 40-50 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch

Individual Assigned Workout #1: Walking 20 Minutes + 5 Minutes Stretching

Individual Assigned Workout #2: Light Stretching: 5 Minutes


Week 2: Rest Between Sets = 45 Seconds

Training Session #1:
Warmup:
-3 Minutes Recumbent Bike, include Seat Setting #, Resistance 1-2, 55-65 RPM
-1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Lat Pulldown Machine: 30 lbs, Include Seat Setting #, Lower Down to 90 degrees
2x Ball Squats Against the Wall, Slight-Moderate Knee Bend
2 Minute Cardio Interval: Treadmill, Speed 2.6, Incline 1
2x Chest Press Machine, Include Seat Setting #, 20-25 lbs, Lower Back to 90 degrees
2x Dumbbell Hammer Curls + Regular Curls 3-4 lb dumbbells
2 Minute Cardio Interval: Upper Body Elliptical, Low Speed, Low Resistance
2x Row Machine, Include Seat Setting #, 30 lbs
2x Modified Bench Tricep Dips, Partial ROM, 10-12 reps
90s Interval: Boxing , low speed, low impact punches, simple repetitive motions
2x Crunches (12 repetitions)
2x Hip Bridge Hold 8 seconds (make sure slow deep breaths) 2 reps
2x Straight Leg Raises on all fours (prone position) 10 reps on each
2x Modified Planks (from the knees) 3 second holds, 2 Reps

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 1, 45-55 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch

Training Session #2:
Warmup:
- 3 Minutes Quick Stepups, Alternating Front & Lateral Stepups Low Step (1 Riser)
-1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Modified & Partial ROM Pushups 6 Reps
2x Leg Press Machine, 45 lbs, Lowering back to only 90 degrees
2 Minute Cardio Interval: Treadmill, Speed 2.8, Incline of 1
2x Chest Fly Machine: 20-25 lbs, Seat Setting #, 90 degree range of motion at most
2x Dumbbell Hammer Curls + Shoulder Press 3-4 lb dumbbells
2 Minute Cardio Interval: Upper Body Elliptical, Low Speed, Low Resistance
2x Dumbbell Single Arm Row on Bench, 6 lb dumbbell
2x Tricep Bar Extensions via Cable Machine 20-25 lbs or dumbbell kickbacks 3 lbs
90s Interval: Boxing , low speed, low impact punches, simple repetitive motions
2x Twisting Crunches 10-12 reps per side
2x Hip Bridge 8 second Holds (make sure slow deep breaths) 2 Reps
2x Donkey Kicks (prone position) 10-12 Repetitions
2x Alternating Heel Taps / Penguins lying on back, 8 reps per side

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 1-2, 45-55 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch, Outer Hip Stretch, Hang Stretch

Training Session #3:
Warmup:
- 3 Minutes Light Boxing, Simple Repetitive movements, including legs & core
-1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Lat Pulldown Machine: 25 lbs, Include Seat Setting #, Lower Down to 90 degrees
2x Wide Ball Squats Against the Wall, Slide-Moderate Knee Bend
2x Incline Dumbbell Chest Flies 3 lb dumbbells
3 Minute Cardio Interval: Treadmill, Speed 2.6, Incline of 1
2x Incline Dumbbell Chest Presses 4 lb dumbbells
2x Dumbbell Bicep Curls 3-4 lb dumbbells
1-2 Minute Cardio Interval: Upper Body Elliptical, Low Speed, Low Resistance
2x Calf Raises + Shrugs with 4 lb dumbbells
2x External rotations with cable machine, 5-10 lbs, or lowest resistance band
90s Interval: Boxing , low speed, low impact punches, simple repetitive motions
2x Crunches 12 Reps
2x Hip Bridges 1 second holds 12 Reps
2x Alternating front and lateral dumbbell shoulder raises, 2-3 lb dumbbells
2x Quadripeds modified for either just arm or leg raise, or less than full extension
(10 reps on each)

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 2, 45-55 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch

Individual Workout #1: Walking 25 Minutes + 8-10 Minutes Stretching

Individual Workout #2: Light Stretching 8-10 Minutes


Week 3:Rest Between Sets = 30-45 Seconds

Training Session #1:
Warmup:
-3 Minutes Recumbent Bike, include Seat Setting #, Resistance 2, 60-70 RPM
-1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Lat Pulldown Machine: 30-35 lbs, Include Seat Setting #, Down to 90 degrees
2x Ball Squats Against the Wall, Approach 90 degree Knee Bend
3 Minute Cardio Interval: Treadmill, Speed 2.8, Incline of 2
2x Chest Press Machine, Include Seat Setting #, 25 lbs, Lower Back to 90 degrees
2x Dumbbell Hammer Curls + Regular Curls 4 lb dumbbells
2 Minute Cardio Interval: Upper Body Elliptical, Moderate Speed, Low Resistance
2x Row Machine, Include Seat Setting #, 30-35 lbs
2x Modified Bench Tricep Dips, Partial ROM, 12 reps
2 Min Interval: Boxing , low speed, low impact punches, simple repetitive motions
2x Crunches (15 repetitions)
2x Hip Bridge Hold 10 seconds (make sure slow deep breaths) 2 reps
2x Straight Leg Raises on all fours (prone position) 12 reps on each
2x Modified Planks (from the knees) 4 second holds, 2 Reps

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 1-2, 50-60 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch

Training Session #2:
Warmup:
- 3 Minutes Quick Stepups, Alternating Front & Lateral Stepups Low Step (1-2 Risers)
-1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Modified & Partial ROM Pushups 7 Reps
2x Leg Press Machine, 45-50 lbs, Lowering back to only 90 degrees
2 Minute Cardio Interval: Treadmill, Speed 2.8, Incline of 2
2x Chest Fly Machine: 20-25 lbs, Seat Setting #, 90 degree range of motion at most
2x Dumbbell Hammer Curls + Shoulder Press 4 lb dumbbells
2 Minute Cardio Interval: Upper Body Elliptical, Low-Moderate Speed, Low Resistance
2x Dumbbell Single Arm Row on Bench, 6-7 lb dumbbell
2x Tricep Bar Extensions via Cable Machine 25 lbs or dumbbell kickbacks 3 lbs
2 Minute Interval: Boxing , low speed, low impact punches, simple repetitive motions
2x Twisting Crunches 12 reps per side
2x Hip Bridge 10 second Holds (make sure slow deep breaths) 2 Reps
2x Donkey Kicks (prone position) 12 Repetitions
2x Alternating Heel Taps / Penguins lying on back, 10 reps per side

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 2, 50-60 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch, Outer Hip Stretch, Hang Stretch


Training Session #3:
Warmup:
- 3 Minutes Light-Moderate Boxing, Simple Repetitive movements, including legs & core
-1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Lat Pulldown Machine: 30 lbs, Include Seat Setting #, Lower Down to 90 degrees
2x Wide Ball Squats Against the Wall, Moderate Knee Bend approaching 90 degrees
2x Incline Dumbbell Chest Flies + Lying Tricep Extensions Combo 3 lb dumbbells
3 Minute Cardio Interval: Treadmill, Speed 2.8, Incline of 2
2x Incline Dumbbell Chest Presses 4-5 lb dumbbells
2x Dumbbell Bicep Curls 4 lb dumbbells
2 Minute Cardio Interval: Upper Body Elliptical, Low-Moderate Speed, Low Resistance
2x Calf Raises + Shrugs with 4-5 lb dumbbells
2x External rotations with cable machine, 5-10 lbs, or lowest resistance band
2 Minute Interval: Boxing , low speed, low impact punches, simple repetitive motions
2x Crunches 12-15 Reps
2x Hip Bridges 1 second holds 12-15 Reps
2x Alternating front and lateral dumbbell shoulder raises, 2-3 lb dumbbells
2x Quadripeds modified for either just arm or leg raise, or less than full extension
(10-12 reps on each)

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 2, 50-60 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch


Individual Assigned Workout #1: Walking 20 Minutes + 10 Minutes Stretching

Individual Assigned Workout #2: Walking 25 Minutes + 10 Minutes Stretching


Week 4: Rest Between Sets = 30 Seconds

Training Session #1:
Warmup:
-3 Minutes Recumbent Bike, include Seat Setting #, Resistance 2, 65-75 RPM
-1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Lat Pulldown Machine: 35 lbs, Include Seat Setting #, Down to 90 degrees
2x Bodyweight Partial Squats, Raised Bench Behind Them For Reference Point
3 Minute Cardio Interval: Treadmill, Speed 2.8, Incline of 2
2x Chest Press Machine, Include Seat Setting #, 25 lbs, Lower Back to 90 degrees
2x Dumbbell Hammer Curls + Regular Curls 4 lb dumbbells
2-3 Minute Cardio Interval: Upper Body Elliptical, Moderate Speed, Low Resistance
2x Row Machine, Include Seat Setting #, 30-35 lbs
2x Modified Bench Tricep Dips, Partial ROM, 12 reps
2 Min Interval: Boxing , low speed, low impact punches, simple repetitive motions
2x Crunches (15-20 repetitions)
2x Hip Bridge Hold 10 seconds (make sure slow deep breaths) 3 reps
2 Minute Cardio Interval: Recumbent Bike Resistance 3 60-70 RPM
2x Straight Leg Raises on all fours (prone position) 12-15 reps on each
2x Modified Planks (from the knees) 4-5 second holds, 3 Reps

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 2, 55-60 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch

Training Session #2:
Warmup:
- 3 Minutes Quick Stepups, Alternating Front & Lateral Stepups Low Step (2 Risers)
-1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Modified & Partial ROM Pushups 8 Reps
2x Leg Press Machine, 55-60 lbs, Lowering back to only 90 degrees
3 Minute Cardio Interval: Treadmill, Speed 3.0, Incline of 2-3
2x Chest Fly Machine: 25 lbs, Seat Setting #, 90 degree range of motion at most
2x Dumbbell Hammer Curls + Shoulder Press 4-5 lb dumbbells
2 Minute Cardio Interval: Upper Body Elliptical, Low-Moderate Speed, Low Resistance
2x Dumbbell Single Arm Row on Bench, 7-8 lb dumbbell
2x Tricep Bar Extensions via Cable Machine 25 lbs or dumbbell kickbacks 3 lbs
2 Minute Interval: Boxing , low speed, low impact punches, simple repetitive motions
2x Twisting Crunches 12-15 reps per side
2x Hip Bridge 10 second Holds (make sure slow deep breaths) 3 Reps
2 Minute Cardio Interval: Recumbent Bike Resistance 3 60-70 RPM
2x Donkey Kicks (prone position) 12-15 Repetitions on each
2x Alternating Heel Taps / Penguins lying on back, 12-15 reps per side

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 2, 50-60 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch, Outer Hip Stretch, Hang Stretch

Training Session #3:
Warmup:
- 3 Minutes Moderate Boxing, Simple Repetitive movements, including legs & core
-1 Minute Slow partial torso twists, knee raises, arm swings / circles, butt kickers

Main Workout:
2x Lat Pulldown Machine: 30-35 lbs, Include Seat Setting #, Lower Down to 90 degrees
2x Wide Bodyweight Squats, Partial ROM, Raised Bench Behind For Point of Reference
2x Incline Dumbbell Chest Flies + Lying Tricep Extensions Combo 3-4 lb dumbbells
3 Minute Cardio Interval: Treadmill, Speed 3, Incline of 2
2x Incline Dumbbell Chest Presses 5 lb dumbbells
2x Dumbbell Bicep Curls 4-5 lb dumbbells
1-2 Minute Cardio Interval: Upper Body Elliptical, Moderate Speed, Low Resistance
2x Calf Raises + Shrugs with 5 lb dumbbells
2x External rotations with cable machine, 5-10 lbs, or lowest resistance band
2 Minutes: Moderate Boxing , Moderate speed, More Complex angles/combos
2x Crunches 15 Reps
2x Hip Bridges 1 second holds 15 Reps
2 Minute Cardio Interval: Recumbent Bike Resistance 3 60-70 RPM
2x Alternating front and lateral dumbbell shoulder raises, 3 lb dumbbells
2x Quadripeds modified for either just arm or leg raise, or less than full extension
(12-15 reps on each)

Cool-Down:
3 Minutes Recumbent Bike, include Seat Setting #, Resistance 2-3, 55-60 RPM
5 Minutes Stretching: Lower Back Stretch, Chest/Shoulder Stretch, Quad Stretch, Hip Flexor Stretch, Upper Back Stretch

Individual Workout #1: Walking 25 Minutes + 10 Minute Stretch

Individual Workout #2: Walking 30 Minutes + 10 Minute Stretch


*Explanation of Certain Included Exercises:

Lat Pulldown: 
Good Spinal Disc Decompression During Eccentric Portion, Compound Exercise, Easy For Client, Burns Large Amount of Calories, Pullups not realistic for client

Boxing: 
Upper Body Cardio, Keeps Heart Rate Up, Variety, Variable Speed / Impact, FUN + UNIQUE! Also, I think I've sold more training sessions, set up more consultations, and gotten more attention from partner boxing than from any other single thing!

Upper Body Elliptical: 
Upper Body Cardio, Heart Rate Up, Variety, Can Do On Her Own Unlike Boxing.
An exercise they don’t have at all other health clubs, unique.

Cardio Intervals: 
Interspersed throughout each workout: Keeps HR Up, Improve Cardiovascular Function, Scientifically Proven Efficient Calorie Burning

Techno Gym Strength Training Machines:
While inferior to free weight training in many aspects, I like to use a select number of these types of machines for variety, warm-ups, and just overall education on how to use them correctly and appropriately since they are in the club. Some clients also may prefer using them and if they thoroughly enjoy them, it is better for them to use those machines than do no workouts at all. That is my perspective despite being a free-weight guy.


Frugal Fitness