COACH: Hi there, what's your name?
CLIENT: My name is Michael.
COACH: Nice to meet you, Michael. What are your fitness goals?
CLIENT: I would like to tone my body and improve my overall fitness.
COACH: Great! What is your current health status?
CLIENT: I am generally healthy, but I have not been exercising regularly.
COACH: Okay, so you're starting from a relatively good place. What is your current lifestyle and exercise habits like?
CLIENT: I generally eat healthy, but I don't exercise much. I would like to start working out 3-4 times a week.
COACH: That's a great goal. What type of workout plan are you looking for?
CLIENT: I would like a mix of cardio and strength training. I want to focus on toning my body.
COACH: That sounds like a great plan. Are there any specific exercises or activities you would like to include?
CLIENT: I would like to include some running, biking, and weightlifting in my workout plan.
COACH: That sounds like a great plan. I'll put together a customized workout plan for you that includes all of your goals. May I have your permission to do that?
CLIENT: Yes, please.
1) Start by doing some light cardio to warm up your muscles. Then, do some strength-training exercises like push-ups, sit-ups, and squats. Finish up with some more cardio to get your heart rate up.
2) Start with a moderate-intensity cardio workout. Then, do some circuit training with weights. Finish up with a high-intensity cardio workout.
3) Do a mix of cardio and strength training every other day. On the days in between, focus on active recovery with light cardio or stretching.