Adaptivefit - Personalized Coaching

Certainly, John! Here's a detailed breakdown of your first training session with specific exercise details, durations, and reps: Warm-up (10 minutes): Dynamic stretching: Perform 2 sets of 10 reps for each exercise. Arm circles: 10 reps forward, 10 reps backward. Leg swings: 10 reps each leg, back and forth. Torso twists: 10 reps each side, alternating. Cardio warm-up: Choose any cardio exercise (such as jogging, cycling, or jumping rope) and perform it for 5 minutes at a moderate intensity. Strength Training (20 minutes): Dumbbell bench press: 3 sets of 10 reps. Use a weight that challenges you while maintaining proper form. Bent-over rows: 3 sets of 10 reps. Focus on engaging your back muscles and maintaining a flat back. Shoulder press: 3 sets of 10 reps. Keep your core tight and press the dumbbells overhead with control. Squats: 3 sets of 10 reps. Lower your hips until your thighs are parallel to the ground, then push through your heels to return to the starting position. Core Workout (10 minutes): Planks: Hold a plank position for 30 seconds. Repeat for 3 sets. Russian twists: Sit on the ground with your knees bent and twist your torso from side to side while holding a dumbbell or medicine ball. Perform 3 sets of 10 reps per side. Hanging leg raises: If you have access to a pull-up bar, hang from it and raise your legs to a 90-degree angle. Perform 3 sets of 10 reps.