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Sample 31-day Workout Calendar
One of the biggest advantages of working with a personal trainer is that he or she will help you turn big fitness goals into smaller, more achievable steps. Day by day and session by session, you’ll change your body and your life.
Your personal trainer will create a customized workout schedule geared toward your personal goals. Based on your specific needs, the calendar will include several workouts each week for you to follow. The benefit of this calendar is that it will let you see and plan your workouts, including your days at the gym without a personal training session. This personalized calendar allows your trainer to gradually increase the intensity of your workouts so that your fitness will improve each week. Your calendar will also include rest days that allow your body to recover in time for your next workout.
Check out this sample calendar to get an idea of what you can expect from your trainer.
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
Client Reviews
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