1. Online Personal Trainer ACTION PLAN Lesson 6: Specific Program Design Created by: IaWellness

2. Control Panel (bottom of screen) Click the “Pause” button located on the bottom of your screen. You will now have control of the slides. After you have read and understood each slide, click “Next Slide” If you need to go back to a previous slide, click “Previous Slide”

3. EXERCISE EXAMPLES Beginner Exercises Intermediate Exercises Advanced Exercises Click on the Links Above to view to full description of each exercise in this presentation.

4. Beginner Exercises

25. Intermediate Exercises

40. Advanced Exercises

41. Advance Exercises

48. Push-up Progression

49. Workouts FULL BODY CORE 30 MINUTE BODY LOWER BODY UPPER BODY EQUIPMENT FREE FULL BODY RESISTANCE WORKOUT YOGA / BALANCE

50. Full body Workout Warm-up Walk or Jog Do Warm-Up Exercises Lunge Series Combined with Plank Series Cool-Down Walk or Jog Do Cool-Down Exercises Click HEREHERE

51. Equipment Free Workout Warm-up Walk or Jog Do Warm-up Exercises Body Weight Lower Body (pick 2-3) Body Weight: Upper Body (pick 2-3) Body Weight: Core/Balance (pick 2-3) Cool-Down Walk or Jog Do Cool-Down Exercises Click HEREHERE You can try this workout at work, during your lunch break!

52. 30 minute Lower Body Workout Warm-up (5 min) Walk or Jog Warm-Up Exercises Lower Body (20 minutes) Choose 3 – 5 Exercises Do 3 Sets of 10 Repetition Cool-Down (5 min) Walk or Jog Cool-Down Exercises Click HEREHERE

53. 30 minute Upper Body Workout Warm-up (5 min) Walk or Jog Warm-up exercises Upper Body (20 minutes) Choose 3 – 5 Exercises Do 3 Sets of 10 Repetition Cool-Down (5 min) Walk or Jog Cool-Down exercises Click HEREHERE

54. Core Workout Warm-up Walk or Jog Warm-Up Exercises Core Cool-Down Walk or Jog Cool-Down Exercises Click HEREHERE

55. Resistance Workout Warm-up Walk or Jog Warm-Up Exercises Dumbbell Exercises Resistance Band Exercises Cool-Down Walk or Jog Cool-Down Exercises Click HEREHERE

56. Yoga and Balance Workout Yoga Easy Yoga Moderate Yoga Hard Balance **Do 1, Do 2…. Do ALL!! Click HEREHERE

57. MAKE YOUR OWN WORKOUT Use the Beginner (B), Intermediate (I) & Advanced (A) Exercises and make your own workout! 1.Start with a Light jog or walk and the Warm-up exercises (use Beginner Exercises and hold for < 10 seconds) 2.Do a combination of Beginner, Intermediate and Advanced exercises 3.End with a light jog or walk and the Cool-Down exercises (use Beginner Exercises and hold for 30 seconds)

58. Thank You!! Please take the Lesson Quiz. You have to pass the quiz with a 70% or greater to receive credit! Contact iaWellness if you have any further questions! Thank you, Your Wellness Team