She is only 5′3″ at the most. She has gotten into several accidents and hurt her left knee severely. But she is there Mondays and Thursdays at 5:00 PM sharp and ready to workout. She is my first client since I start working as a personal trainer. She never complains about her knee pain; she worked through an extreme discomfort the other day. Whenever I take the treadmill speed up a notch, she always takes on the challenge enthusiastically. Regardless of how tough I am on her sometimes, she has been a great client and she has done more than what I can ask her.

Here is her program…see if you are up for the challenge.

• Front Kicks: 1 x 10 each leg
• Side Kicks: 1 x 10 each leg
• Dynamic Calf Stretch:  1 x 10 each leg
• Hand Walk: 6
• Sumo Squat to Standing: 1 x 8
• Arm Circles: front and back, about 2 minutes total
• Torso Twist: 10 each side
• Treadmill: 5 minutes of walking - incline at 3.0 and speed at 4.0
• Front Plank: 30 seconds
• Alternate Dumbbell Chest Press: 15 lbs, 1 x 10 on a stability ball
• Legs Curls: 1 x 10 on a stability ball
• Military Shoulder Press: 10 lbs, 1 x 10 on a stability ball
• Side Lunge: 1 x 12 each leg while holding 2 lbs medicine ball with straight arms
• Dumbbell Diagonal Chop: 5 lbs, 1 x 12 each side
• Backward Lunge with Twist:1 x 12 each leg
• Dumbbell Diagonal Lift: 5 lbs, 1 x 12 each side
• Ball Chop with Twist: 1 x 10 each side
• Cardio (same as above)
• Modified Push-Ups: 1 x 13
• Hip Lift: 1 x 12 on a stability ball
• Modified Diamond Push-Ups: 1 x 13
• Hip Lift: 1 x 12, squeezing a stability ball
• Stretch Cord Lat Pull: 1 x 15
• Curl to Press with 1 Leg on BOSU: 1 x 8 each leg
• Full Body Crunches: 1 x 15
• Cardio (same as above)
• Static Stretch for Cooling Down

I am…
crossing Queensborough Bridge at 5:30 AM tomorrow and running towards Manhattan.