I’ve been a certified personal trainer for one and a half years but I’ve been training adolescents for seven. Though I do total body training, my specialty is Core (Abs); through proper form and training I help my clients build muscle and burn fat.

Workout Without Weights!

The Four Important Rules

Always remember to breathe: Sometimes when we are in the middle of exercise we may forget

to breath. Certain exercise you have to exhale on the harder parts(eg: when pushing up doing a

push up) and inhale on the easier parts(lowering self from push up)

Form is VERY important: If you do an exercise wrong it can result in an injury as well as your

body may not develop right in certain exercise your doing over a long period.

Take it slow: Minus cardio/aerobics, most exercise is best performed slowly. Going slow will

work the muscle more and make you stronger.

Fail: Key to good workout is failure. Push yourself until you can do no more. I’m not talking

about injuring yourself but maybe you can do two extra reps.

Four Different Types of Exercise

Cardio targets your heart: Butt kicks for 2-5mins(slow just to start warming up). 1 minute of high speed running in place with a hurdle jump, then 1 minute of low speed running in place(repeat 5-10times).
Then finish it off with a cool down of slow butt kicks.
Upper body workout consists of shoulders, arms and chest: Push-ups do 3sets of 15 push ups with 60sec break in between
Chair dips works many of the same muscles as the push up. Get a chair and put your hands on the seat and drop your bottom past the seat with your knees, arms bent at the elbow.
Planks target the whole core. Lie on your stomach elbows close to your side, directly under your shoulders palms down. Engage your abs and slowly lift your torso off the floor making sure your legs and torso is stiff. Hold for 15sec or more 3set 6-12reps.
Lower Back lay on your stomach hands behind head lift your chest and legs at the same time keeping your legs stiff and straight do 20-30reps
Squats strengthens your legs, lower back, hips and buttocks. You can use a chair, stand with feet should width apart squat down as if your going to sit in chair(butt just tapping chair) make sure knees if behind toes. Stand back up in starting postion and squeeze your butt 3sets of 30reps.
Ballet squat which works your inner thighs 30reps 3set

If you would like to schedule to meet with Dawn, feel free to MeetUp!

Personal Training

Workout Without Weights!

Four Different Types of Exercise

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