Need help with total body workout

[godevs4ever]

Hey guys im a NASM certified personal trainer and before my gym lets me take on clients im going to train the fitness director or the assistant director. Both nice and great people to work for but my problem is I'm blanking out on comming up with a total body workout for either one of them. They said it will be about a 30 min session so I wanna really give it to them in a good circuit. I'm looking for some good suggestions with total body workouts that can be completed in or around 30-45 min. Any kind of exercises go because they are both in great shape and they are in the advanced stage of training. Any help gets reps as usual so I look forward to hearing from you personal trainers out there.

[KevinConflict]

squats
deads
press
bench press
rows
pull ups
power cleans
dips

[jw23]

Hey guys im a NASM certified personal trainer and before my gym lets me take on clients im going to train the fitness director or the assistant director. Both nice and great people to work for but my problem is I'm blanking out on comming up with a total body workout for either one of them. They said it will be about a 30 min session so I wanna really give it to them in a good circuit. I'm looking for some good suggestions with total body workouts that can be completed in or around 30-45 min. Any kind of exercises go because they are both in great shape and they are in the advanced stage of training. Any help gets reps as usual so I look forward to hearing from you personal trainers out there.

What are their goals though? Gain Muscle? Lose Fat? I think this is one of the most important questions to know before creating your program.

[furious420]

If they are asking for a full body workout in 30 minutes, chances are they are interested in fat loss. This means metabolically demanding exercises, circuit training and short rest periods.

Given that the majority of clients seeking this goal will be female, Try a series of modified olympic lifts paired with bodyweight and core training:

1. Full body: (squat to press/db snatch/step up to fly/ etc
2. Push: Pushups variations
3. Pull: Inverted row/DB deadlift
4. Core: Plank to push up/side planks/ russian twists w/db

Keep rep ranges high (15-20) or do things in timed intervals. If you keep their heart rate up, they will be satisfied.

[hublife]

If you want to impress them then work them out together and make it look like this.

These are all team exercises.

Push up Ladders
Person #1 does 6 reps then 5 then 4 then 3 then 2 then 1
Person #2 does 1 reps then 2 then 3 then 4 then 5 then 6
Do three rounds of this.

Then you do this in a circuit:
Deadlifts 10,9,8,7,6,5,4,3,2,1 @ Body weight
Pull ups 10,9,8,7,6,5,4,3,2,1
Push ups 10,9,8,7,6,5,4,3,2,1

Next have them do this for 5 sets
one does seated rows for 25 reps
while the other does push press until the other is finished. Then switch.

Rest is as needed. Tell them your timing the workout to see how "fit" they are.

This workout should be about 35minutes.

[John Prophet]

30 minutes aint much....u cant spend too much time switching plates and putting weights on barbells etc.

id be tempted to do something like this:

1) push ups alternated with bench step ups

2) pulldowns alternated with machine seated delt press

3) standing calf raise alternated with ab crunch

4) pushdowns alternated with cable curls....usually done on the cable crossover station. it can get confusing with 2 people alternating. alternatively u can drag a pair of dbs over to the cable xover and alternate pushdowns with curls


thats prolly gonna be 30 minutes right there

[sexysteph117]

squats
deads
press
bench press
rows
pull ups
power cleans
dips

whats a power clean?

[godevs4ever]

thanks all im going to take in everything you said and see whats best after i talk to them. their goal is to see my style of training before they start to hand me clients and let me train people so they can see what type of client i would fit best with.

[mydamnself]

If you want to impress them, try using only bodyweight exercises.
Examples:
Bodyweight squats
Push Ups
Hindu Push Ups
Hindu Squats
Scorpions
Bear Crawls
Burpees

This will give a great metabolic hit and also allow you to evaluate functional movement patterns and make corrections. If I were the manager I would pretend to have some weird postural deviation or functional movement pattern anomaly to see if you can identify it and fix it without putting the client at risk.

Of course you want to learn how to do them all effectively. Many examples can be found on youtube. Many trainers dismiss these by saying "Bodyweight stuff is easy" but that's because most have never actually done the workout.
They're also great to have in your arsenal as you can train clients anywhere with little or no equipment.