Prompt For Trainer Person

Here is a personalized workout plan for a person aged 18-25, weighing 100-120 kg, with the goal of losing weight, taking into account any joint problems, previous injuries and the need for gradual progression. Duration: 45-60 minutes | Frequency: 3 times a week Warm-up (10 minutes) Objective: Prepare the body for activity, improve mobility and reduce the risk of injury. 5 minutes of light cardio: Walking in place or in a circle, alternating knee raises and kicks to the glutes (with moderate intensity to protect the joints). Joint mobility: Slow rotations of the shoulders, elbows, wrists, hips and ankles (10 rotations per side). Dynamic leg stretching (free body lunges, only to half depth if necessary). Activation Exercises: Glute Bridge (10 reps): Lying on your back, raise your hips to activate your glutes and core. Scapular Push-Up (8 reps): Scapular movement without bending your elbows, useful for upper body mobility. Main Workout (35-40 minutes) Goal: Weight loss and improvement of muscle strength/endurance, alternating traditional and functional exercises. Low-impact movements are used to protect the joints and, gradually, light weights (dumbbells) are introduced. Day 1: Traditional Full-Body Wall Squat (half squat): 3x12 reps Performed with your back against the wall for stability. Glute Bridge (with light dumbbell on your hips): 3x10-12 reps Dumbbell Row (seated): 3x12 Supports your torso to reduce the load on your back. Modified Plank (on knees): 3x20-30 seconds. Day 2: Cardio + Core Box Step-Up (moderate height): 3x10 per leg Use a stable platform and go slowly to avoid sudden loads. Push-Ups against the wall: 3x10 reps Russian Twist (no weight): 3x12 reps per side Slow Mountain Climbers (moderate pace): 3x10 per side. Day 3: Functional + Resistance Deadlift with light dumbbells (to knee): 3x10 Slow and controlled movement, avoid hyperextensions. Rear Lunges (partial): 3x8 per side. Superman Hold: 3x20 seconds. Modified Side Plank (on knees): 3x15 seconds per side. Progression Weeks 1-4: Technique and control: Keep loads light or bodyweight only. Gradually increase reps each week (+1-2 reps per exercise). Weeks 5-8: Add an extra set to each exercise (3 to 4 sets). Introduce slightly heavier weights (2-5kg dumbbells). Cooldown (5-10 minutes) Static Stretching: Quads, Hamstrings, Lats, Delts and Wrists (hold 20-30 seconds per muscle group). Deep Breathing: Inhale deeply through your nose and exhale slowly to relax your body and mind. Tracking Measure your progress every 2 weeks: Body weight and circumference (waist, hips). Feelings of energy and improved mobility. Adapt the program: Add exercises or reduce recovery times based on resistance. This program is safe, progressive and adaptable, ideal for losing weight while maintaining joint health and improving strength and endurance. 💪