Welcome to the Trainer's Corner

All the information presented on this website is for educational and resource purposes only. Always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.

Basic Strength

3 sets of 8-12 reps (training log)

Do 8-12 reps, rest for 45 seconds, complete another 8-12 reps, rest for 45 seconds, complete the last 8-12 reps (you don’t have to sit around for 45 seconds, you can do a different exercise while you are resting that muscle group. EX: 10 reps Chest Press immediately followed by 10 reps Seated Row with no rest. Repeat until all sets are done.)

Exercises to consider: (choose 1 exercise per body part) you can do machines or free weights


Chest Press
Push Ups


Seated Row
Lat Pulldown
Inverted Row
Bent Dumbbell Row


Shoulder Press
Front and Side Raises


Leg Press


Back Extension
Side Bends
Bosu Crunch