Here are three sample workouts that some of my clients are using. Keep in mind that every workout is customized to each client! Also, all workouts are create using the Workoutlabs.com website.

Sample Workout 1 - Gym Full Body Weight Training Workout with Warm Up and Cool Down.

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Sample Workout 2 - Home Upper Body Weight Training Workout with Warm Up and Cool Down plus Cardio.

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Sample Workout 3 - HIIT Cardio on Treadmill plus Cool Down