Personal Training in San Diego
Are you looking to take your health and fitness to the next level? Whether you want to lose weight, build muscle, or even run your first marathon, a personal trainer in San Diego can help. A certified personal trainer can craft a customized exercise plan based on your fitness goals and your individual situation. They can also hold you accountable and keep you motivated. Most importantly, a personal trainer will speed up your results. The body you want is within reach with the help of personal training in San Diego, California.
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Sample 31-day Workout Calendar
What can you expect when you decide to invest in personal training near you? An EōS Fitness certified personal trainer will provide you with knowledge, individualized guidance, and personalized support, no matter where you are in your fitness journey. One of the most important tools your personal trainer will provide is a monthly workout calendar.
Your trainer will design a workout calendar just for you each month based on your current fitness level and health and wellness goals. The calendar will include your workouts for the entire month, showing you exactly what you need to do to succeed. Even when you don’t have a session with your fitness coach, you can follow the calendar to continue your fitness plan using the many amenities EōS has to offer. The calendar will also include rest days and active rest suggestions so that you can recover just in time for your next workout.
To get an idea of what you can expect, take a look at our sample 31-day workout calendar.
Day 1
Circuit 1: Fitness Fundamentals
Pushups: 1 minute
TRX Row: 1 minute
Wall Sit: 1 minute
Plank: 1 minute
REST: 2 minutes
Repeat 2 more times, for a total of 3 sets
Day 2
Total Body 1: Ready to Get Shred-y
Jump Squats: 30 sec
REST: 30 sec
Burpees: 30 sec
REST: 30 sec
Pushups: 30 sec
REST: 30 sec
Split Squat: 30 sec
REST: 30 sec
Mountain Climbers: 30 sec
Day 3
Steady State Cardio: Dealer’s Choice, Pick 1 Exercise
Stair Climber: 15-20 min
Incline Walk: 20-30 min – 5% incline at 2.0-3.5 speed
Stationary Bike: 30-40 min
Elliptical: 20-30 min
Rowing Machine: 15-20 min
Day 4
Total Body 2: Complete Conditioning
EXERCISE 1
Pushups: 10
TRX Row: 10
Plank: 30 sec
Wall Sit: 30 sec
2 min rest
EXERCISE 2
Kettle Bell Goblet Squat: 10 reps
Kettle Bell Swing: 10 reps
Day 5
Total Body 3: Super-Sculpt & Define
EXERCISE 1: Superset
EZ Bar Bicep Curl: 12 reps
Straight Bar Shoulder Press:12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2: Superset
Walking Lunges: 12 total
Back Squat: 12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3: Superset
Romanian Dead Lift: 12 reps
Bent over Row: 12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
Day 6
Steady State Cardio: Dealer’s Choice, Pick 1 Exercise
Stair Climber: 15-20 min
Incline Walk: 20-30 min – 5% incline at 2.0-3.5 speed
Stationary Bike: 30-40 min
Elliptical: 20-30 min
Rowing Machine: 15-20 min
Day 7
Total Body 1: Ready to Get Shred-y
Jump Squats: 30 sec
REST: 30 sec
Burpees: 30 sec
REST: 30 sec
Pushups: 30 sec
REST: 30 sec
Split Squat: 30 sec
REST: 30 sec
Mountain Climbers: 30 sec
Day 8
Total Body 2: Complete Conditioning
EXERCISE 1
Pushups: 10
TRX Row: 10
Plank: 30 sec
Wall Sit: 30 sec
2 min rest
EXERCISE 2
Kettle Bell Goblet Squat: 10 reps
Kettle Bell Swing: 10 reps
Day 9
Steady State Cardio: Dealer’s Choice, Pick 1 Exercise
Stair Climber: 15-20 min
Incline Walk: 20-30 min – 5% incline at 2.0-3.5 speed
Stationary Bike: 30-40 min
Elliptical: 20-30 min
Rowing Machine: 15-20 min
Day 10
Upper 1: Bolder Shoulders
EXERCISE 1: Superset
Dumbbell Bench Press: 10-12 rep
Pushups on Bench: 12-15 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2: Superset
Incline Dumbbell Shoulder Press 10-12 reps
REST: 30 sec
Cable Tricep Push-Down 12-15 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3
Burnout: Battle Ropes
Day 11
Lower 1: Lean, Mean Legs
EXERCISE 1: Superset
Back Squat: 10-12 reps
Jump Squat: 10 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2: Superset
B1- Leg Extension machine 3×10-12
B2- Split Squats 3x 10ea
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3:
Wall Sit: 30 sec
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
Day 12
Steady State Cardio: Dealer’s Choice, Pick 1 Exercise
Stair Climber: 15-20 min
Incline Walk: 20-30 min – 5% incline at 2.0-3.5 speed
Stationary Bike: 30-40 min
Elliptical: 20-30 min
Rowing Machine: 15-20 min
Day 13
REST
Day 14
HIIT Cardio: Dealer’s Choice, Pick 1 Exercise
Stair Climber: 15-20 min – Alternate 20 sec at level 6/20 sec at level 10-14
Treadmill Incline intervals: 15-20 min – Alternate 1 min at 5% low/1 minute at 10% high
Battle Ropes: Alternate 30 sec on/30 sec off
Rowing Machine: 15 sec hard/30 sec easy (levels determined by your intensity)
Day 15
Upper 1: Bolder Shoulders
EXERCISE 1: Superset
Dumbbell Bench Press: 10-12 rep
Pushups on Bench: 12-15 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2: Superset
Incline Dumbbell Shoulder Press 10-12 reps
REST: 30 sec
Cable Tricep Push-Down 12-15 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3
Burnout: Battle Ropes
Day 16
Lower 1: Lean, Mean Legs
EXERCISE 1: Superset
Back Squat: 10-12 reps
Jump Squat: 10 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2: Superset
B1- Leg Extension machine 3×10-12
B2- Split Squats 3x 10ea
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3:
Wall Sit: 30 sec
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
Day 17
Total Body 3: Super-Sculpt & Define
EXERCISE 1: Superset
EZ Bar Bicep Curl: 12 reps
Straight Bar Shoulder Press:12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2: Superset
Walking Lunges: 12 total
Back Squat: 12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3: Superset
Romanian Dead Lift: 12 reps
Bent over Row: 12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
Day 18
Upper 1: Bolder Shoulders
EXERCISE 1: Superset
Dumbbell Bench Press: 10-12 rep
Pushups on Bench: 12-15 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2: Superset
Incline Dumbbell Shoulder Press 10-12 reps
REST: 30 sec
Cable Tricep Push-Down 12-15 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3
Burnout: Battle Ropes
Day 19
Lower 1: Lean, Mean Legs
EXERCISE 1: Superset
Back Squat: 10-12 reps
Jump Squat: 10 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2: Superset
B1- Leg Extension machine 3×10-12
B2- Split Squats 3x 10ea
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3:
Wall Sit: 30 sec
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
Day 20
HIIT Cardio: Dealer’s Choice, Pick 1 Exercise
Stair Climber: 15-20 min – Alternate 20 sec at level 6/20 sec at level 10-14
Treadmill Incline intervals: 15-20 min – Alternate 1 min at 5% low/1 minute at 10% high
Battle Ropes: Alternate 30 sec on/30 sec off
Rowing Machine: 15 sec hard/30 sec easy (levels determined by your intensity)
Day 21
Lower 2: Booty Builder
EXERCISE 1:
Walking Lunges: 12 reps each leg, 24 reps total
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2:
Glute Thruster 10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3: Superset
Leg Curl Machine: 10-12 reps
Kettlebell Deadlift: 10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
Day 22
Steady State Cardio: Dealer’s Choice, Pick 1 Exercise
Stair Climber: 15-20 min
Incline Walk: 20-30 min – 5% incline at 2.0-3.5 speed
Stationary Bike: 30-40 min
Elliptical: 20-30 min
Rowing Machine: 15-20 min
Day 23
Upper 2: Baby Got “Back Day”
EXERCISE 1:
Lat Pull Down:10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2:
Seated Row: 10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3:
Dumbell Bicep Curl: 10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 4:
TRX Row: 12-15 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 5:
Medicine Ball Slams: 30 sec
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
Day 24
Lower 2: Booty Builder
EXERCISE 1:
Walking Lunges: 12 reps each leg, 24 reps total
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2:
Glute Thruster 10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3: Superset
Leg Curl Machine: 10-12 reps
Kettlebell Deadlift: 10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
Day 25
Total Body 1: Ready to Get Shred-y
Jump Squats: 30 sec
REST: 30 sec
Burpees: 30 sec
REST: 30 sec
Pushups: 30 sec
REST: 30 sec
Split Squat: 30 sec
REST: 30 sec
Mountain Climbers: 30 sec
Day 26
Upper 2: Baby Got “Back Day”
EXERCISE 1:
Lat Pull Down:10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2:
Seated Row: 10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3:
Dumbell Bicep Curl: 10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 4:
TRX Row: 12-15 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 5:
Medicine Ball Slams: 30 sec
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
Day 27
Upper 2: Baby Got “Back Day”
EXERCISE 1:
Lat Pull Down:10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2:
Seated Row: 10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3:
Dumbell Bicep Curl: 10-12 reps
Day 28
Lower 2: Booty Builder
EXERCISE 1:
Walking Lunges: 12 reps each leg, 24 reps total
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 2:
Glute Thruster 10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
EXERCISE 3: Superset
Leg Curl Machine: 10-12 reps
Kettlebell Deadlift: 10-12 reps
REST: 30 sec
Repeat 2 more times, resting 30 seconds between each set, for a total of 3 sets
Day 29
Steady State Cardio: Dealer’s Choice, Pick 1 Exercise
Stair Climber: 15-20 min
Incline Walk: 20-30 min – 5% incline at 2.0-3.5 speed
Stationary Bike: 30-40 min
Elliptical: 20-30 min
Rowing Machine: 15-20 min
Day 30
Total Body 2: Complete Conditioning
EXERCISE 1
Pushups: 10
TRX Row: 10
Plank: 30 sec
Wall Sit: 30 sec
2 min rest
EXERCISE 2
Kettle Bell Goblet Squat: 10 reps
Kettle Bell Swing: 10 reps
Day 31
Circuit 1: Fitness Fundamentals
Pushups: 1 minute
TRX Row: 1 minute
Wall Sit: 1 minute
Plank: 1 minute
REST: 2 minutes
Repeat 2 more times, for a total of 3 sets
Your fitness goal is as unique as you are, which is why no personal training experience is the same. You have many choices when it comes to gyms that offer personal training, but if you decide to work with an EōS personal trainer, you’ll receive an individualized experience every time. Your fitness coach believes in customizing your fitness experience based on your goals, your current level of fitness, and your preferences.
Every trainer provides excellent guidance and coaching for a variety of goals. In particular, our training styles tend to fall into six categories:
- Anti-Aging/Prehab
- Bodybuilding
- High Intensity/Weight Loss/Fat Burning
- Post-Injury Rehab
- Sports Specific
- Strength-Based
You may know exactly which training style you want, or maybe you’re not sure. Either way, when you sit down with your trainer during your initial consultation, he or she will help you clarify your goals and learn about your background and fitness experience. After performing measurements and fitness testing, your trainer will recommend a programming style for you and begin creating your personalized fitness plan.
Even within each training style, there is a lot of room for variation. Your trainer will also add their own knowledge, experience, and expertise to your fitness plan. Over time, your trainer will adapt your programming as they get to know you better and as you grow stronger and fitter.
It all starts with a Complimentary Welcome Workout. It’s time to invest in yourself by investing in personal training in San Diego, CA.
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