Warm-up:

 

  • Treadmill- 10 minutes, no incline, 3.5 speed
Workout Session:
  • Stationary bike- 45 minutes straight through, level 4 resistance, RPMS between 60-70 (although I kept mine between 90-120 at a level 4) 
Cool down:
  • Treadmill- 5 minutes, no incline, 2.5 speed (until the heart rate decreases) sometimes we have to go longer to get our heart rate down. 
We didn't stretch because he was in a rush for time to pick up his family member from school, he mentioned that neither of knees bothered him like they had when he first started working out, although he did mention that one of his knees was going to start aching if we had gone on for a bit longer, but I told him to stretch it out real good and ice bath it if necessary. I know he complained of shin splints on a previous day so I need to remind him on some things he can do about that if it continues as well, and will tell him to see a doctor if it worsens over the course of his training. 
 
He said he wants to keep his RPMS between 70-80 now because he said 60-70 was too easy for him this time round and I am very happy about this! I think he can do it! he proved to me that he has no issues with getting up to 70 and staying there for awhile. I plan on upping the level, either within the next week or the week after the next when I think he is comfortable. Tomorrow we are going to try something different, using steps, so hopefully he enjoys it.  Overall we both got a good workout it. 
 
I managed to get my upper body workout done today before meeting up with him, I did chest, back and arms. If anyone is interested in knowing, I don't mind sharing, I may start making post about my own workouts at some point. Thank you for reading, and if anyone wants to throw in ideas for cardio exercises for my beginner client, please feel free.
 
Your fitness blogger,
 
Shay-lon xoxo

 

Published by Shay-Lon Moss