Personal Trainer Workouts and Yoga Teacher Flows

Reading Time: 4 minutes

We recognize that some of our future Personal Trainers and Yoga Teachers might not be familiar with some of the skills and techniques that we test on in our interview process.  To help provide you with an opportunity to showcase your skills we ask that you prepare in advance the following flows and workouts for our review.

The Personal Trainer Workouts and Yoga Flows must be emailed or shared with us.

You can use any external resources you like when making these programs.  You can consult third-party websites, etc.  In the end, it should be a program that you think is a good representation of your coaching and programming ability.

Sand and Steel Workouts and Flows

Personal Trainer Workouts

Personal Trainers: Weight Loss Program for Beginners

REQUIRED.  Workout Program 1: Workouts 1-4

  1. Assume the client has no experience and is deconditioned. The client will be between 35-55 years old. The client is really focused on weight loss. Neither conditioning nor hypertrophy is very important to the client. Assume the client is 40-60 pounds overweight. The client has a history of knee pain.
  2. Program Design: (Workout 1) total body workout; (Workout 2) legs and core workout; (Workout 3) one chest, shoulders, and triceps workout; (Workout 4) upper back, lower back, and biceps workout. Workouts should be 20-40 minutes long.
  3. Warmups: we want to see planned warmups in the workout program.
  4. Skill work: what movement practice or techniques do you need to do the training exercises.
  5. Mobility and Stretching work. Which stretches and mobility work should be done at the end of the workout.
  6. Write your Program Using Google Docs Put your name and email on the document.
  7. Share it with us.

Personal Trainers: Conditioning Workout for a Client with Sciatica Pain

OPTIONAL. Workout Program 2: Workout 5

  1. Assume the client has a flair up of sciatica pain last week. He wants to resume his strength and conditioning workout programming at Sand & Steel.
  2. Design a Strength and Conditioning workout that won’t aggravate the client’s injury.
  3. The workout should be 30 minutes long
  4. Warmups: we want to see planned warmups in the workout program.
  5. Skill work: what movement practice or techniques do you need to do the training exercises.
  6. Mobility and Stretching work. Which stretches and mobility work should be done at the end of the workout.
  7. Write your Program Using Google Docs Put your name and email on the document.
  8. Share it with us

Personal Trainers: Strength Training Program for Beginners

OPTIONAL: Workout Program 3: Workouts 6-9

  1. Assume the client has no experience and is deconditioned. The client will be between 35-55 years old. The client wants a combination of powerlifting / functional strength training program.
  2. Program Design: (Workout 1) total body workout; (Workout 2) legs and core workout; (Workout 3) one chest, shoulders, and triceps workout; (Workout 4) upper back, lower back, and biceps workout. Workouts should be 20-40 minutes long.
  3. Warmups: we want to see planned warmups in the workout program.
  4. Skill work: what movement practice or techniques do you need to do the training exercises.
  5. Mobility and Stretching work. Which stretches and mobility work should be done at the end of the workout.
  6. Write your Program Using Google Docs Put your name and email on the document.
  7. Share it with us.

Yoga Teacher Flows

Yoga Teachers: Weight Loss Program for Beginners

Flow 1 is Required.  Flows 2 and 3 Are Optional

  1. (Required) Flow 1: An Advanced Flow with challenging positions and transitions.  Designed for an experienced client.
  2. (Optional) Flow 2: A Beginner Flow with positions and flows designed for a person that is brand new to yoga.
  3. (Optional) Flow 3: An Injured Yogi Flow that is designed for a person that has a torn meniscus.

Details on the Flows

The flows should feature a balanced flow comprising: folds, backbends/heart openers, twists, core flexion, hip openers, arm balances, standing balances, and inversions.  The flows should indicate how the transitions between poses should be done. How many breaths per pose, etc. The flow should take about 45 minutes to complete when led by an instructor.  Write your Program Using Google Docs Put your name and email on the document.  Share it with us.

How useful was this post?

Click on a star to rate it!

Average rating / 5. Vote count:

As you found this post useful...

Follow us on social media!

We are sorry that this post was not useful for you!

Let us improve this post!

Paul Bio Picture

Paul Roberts: Personal Training, Mobility, Yoga, Nutrition

View my Bio | Email me  | Newsletter
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
Yoga, M|WOD, CrossFit Level II, 3DMAPS, FMT, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.

Leave a Comment

Personal Trainer Workouts and Yoga Teacher Flows

by Paul. Personal Trainer time to read: 3 min
0
Best Personal Trainer Alexandria VA Best Personal Trainer Alexandria VA