• Individual Profile (including age, fitness level, exercise history, available equipment, medical history, etc.)
  • One-Repetition Maximum (1 RM)
  • Personal Fitness Goals
  • Physical Abilities
  • Life Schedule
Secure Buying
eTRAINING - Online Personal Fitness Training   2018

Exercise Name                                                                     Set and Rep Combinations                 

1        Warmup and Stretch                                                        8 minutes                                                   

2        Leg Press (45 Degree)                                                    20 reps @100 lbs    20 reps @ 105 lbs

3        Dumbbell Squat                                                               20 reps @ 5.0 lbs    15 reps @ 6.5 lbs

4        Dumbbell Step Up                                                            20 reps @ 2.5 lbs    15 reps @ 3.5 lbs        

6        Machine Leg Curl                                                             20 reps @ 10 lbs    15 reps @ 15 lbs       

7        Dumbbell Fly                                                                    20 reps @ 2.5 lbs    15 reps @ 3.5 lbs       

8        Side Lying Inner Thigh Leg Lifts                                      10 reps,  15 reps                                        

9        Side Lying Outer Thigh Leg Lifts                                     10 reps,  15 reps                                         

10      Dumbbell Lateral Raise                                                   20 reps @ 2.5 lbs,  15 reps @ 3.5 lbs        

11      Dumbbell Rear Lateral Raise                                          20 reps @ 2.5 lbs,  15 reps @ 3.0 lbs        

12      Dumbbell Triceps Kickback                                             20 reps @ 2.5 lbs,  15 reps @ 2.5 lbs       

13      Seated Toe Press                                                           20 reps @ 15 lbs,   15 reps @ 20 lbs        

14      Reverse Crunches                                                          10 reps            15 reps                                   

15      Bent Knee Crunches                                                       10 reps            15 reps   

16      5 Minute Cardio Warmup                                                      

17      25 Minute Cardio Session

18      5 Minute Cardio Session
3-day Women's Entire Body Shaping Program w/same day Cardio!
12-wk, 3 days/wk
Week 1 - Day 1 of Sample Client 's Program - 2018
When You Look & Feel Your Best!
Do you have a Favorite Fitness Activity?
Are You Ready to GET STARTED?
Before you can even think about Losing Weight, Building Muscle, Body Toning and Looking Your Best, You must have a Plan. Yes. Plan! All too often we have the best of intentions
when it comes to exercise and working out, but we end up spinning our wheels, day after day, month after month, only because we lack the proper Program, or any Plan at all. Far
too many people hit the gym each week with little to No knowledge and No direction and this inevitably causes frustration, often times leading to not accomplishing your fitness goal
(s) or worst, giving up. I've seen this dilemma way too many times in the gyms, so I decided to end this vicious cycle and help those that are looking for Help.

I (Coach Bob) will design your own 12 wk. Personalized Strength Training (resistance, weightlifting) & Cardiovascular (cardio) Program based on
Periodization and customized to
your Fitness Goal (s), age, fitness level, exercise history, available equipment and  medical history
. Not only is your program completely personalized, but most importantly, it is
incredibly Affordable and at only a fraction of the cost of my
In-person Personal Fitness Training! There are no limits on your personal contact and feedback to me.  There are
No specific levels of service. Everyone receives the same level of service, chances are you really don't need someone to stand over you and count your reps, but more than likely,
all you need is
eTRAINING to reach your Personal 2018 Health & Fitness Goal(s)!
Your Own Personal Fitness Trainer Is Now Affordable and Convenient...
If it's time to get serious about You and Your Fitness, ISSA Certified Fitness Trainer Coach Bob will design a 12-wk Strength Training and
Cardiovascular Fitness Program
fully customized to your:
Everything in Life is Better & Much More Enjoyable
Sign up now for Coach Bob's
Online Personal Fitness Training.
Make 2018 Your Best Season Ever!
START working out NOW at the Gym or in the comfort of Home With Your Own
Customized Strength Training & Cardiovascular Workout Program!
The Training Effect
1 RM Testing
91 Beats Per Minute. This is a basic
warmup. Keep things nice and smooth! You
can choose any exercise that feels best to
you. Biking, Elyptical, Jogging, Walking etc.
111 Beats Per Minute. You're getting some
great work in. It's great to exercise and to be
healthy! Focus on your goals and enjoy the
118 Beats Per Minute. Here we go with a
little more intensity! If this is too hard (or not
hard enough) you can fine tune your
recommended heart rate up or down to fit
your individual needs. Have fun!
Join Team PR² of Faster, Injury-free,
Confident Runners & Duathletes!
12-wk Program Progress Explanation
Seniors Strength Training
eTRAINING Personal Fitness Programs
Women Strength Training
Why Workout?
Strength Training Myths
  • Your Own 12-wk. Personalised Strength Training and Cardio Fitness Workout Program designed by Coach Bob!
  • Your Personalized Fitness Workout Program Exercises demonstrated via a Library of 1500+ Instructional Videos accessible
    from any Computer, Tablet or Smart phone.

  • View  Your  Workout  Anytime, Anywhere; Computer, Tablet or Smart Phone.

  • Unlimited Correspondence with Coach Bob via Email and/or Phone.
Look & Feel Great NAKED!
Strength Training  
Cardio Workout  
Please Note: If you are New to the Strength Training/Cardio; Prior to starting this program or any exercise program,
be certain to have a complete physical check up with your doctor as a precaution.