Advance Personal Training

This beginner’s session would start with a PAR-Q - The Physical Activity Readiness Questionnaire before the first session. This is to determine the safety or possible risk of exercising for an individual based upon their answers to specific health history questions.

The workout would consist of:

- Wu Shu warm-ups: this will include a number of dynamic stretching drills which will include leg swings & raises with arms and body movements co-ordinating with the legs. This is to assist with warming up the muscles before the workout and increasing overall flexibility and blood flow to the joints to prevent injury. This session lasts between 7 to 10 minutes.

- Pyramid Training with Body Weight Exercises: this will include moving from the active warm-up session to a set of body weight exercises based on an increase in the number of movements per set to a specific number. Types of exercises may include - the plank, the squat thrust, the burpee etc. This session lasts for 15 minutes.

- Aerobic exercise: this session will include a number plyometric type exercises coupled with the quickness in speed of their execution. This will help to increase the cardio vascular element of the workout which will help the heart and the lungs etc. This session lasts for 10 minutes.

- Stretch Fitness & Dynamic tensioning: a series of alternating exercises that includes a stretch exercise of a certain body part followed by a tensioning of the muscle group/body part stretched with breathing exercises. This session lasts between 15 minutes.

- Warm down: a series of static stretches to gradually lower the heart rate and increase flexibility; this also helps to reduce muscle and joint soreness. This session lasts between 7 to 10 minutes.

Please note, the sessions will always be adapted to suit the fitness level of the individual.