I trained a friend for the first time a few days ago. There's a gym at the apartment where she's staying and she asked me to come along for a workout. I had better ideas.
I nicked a beginner's Turbulence Training programme and got her to execute it. Her aim is to lose fat. So this was what I had her do:
2 sets of these:
Bodyweight squats x10
Half/Kneeling pushups x10
Prone stickups x10
She was already sweating a bit after the warmup. The main course went like this:
Workout (2 sets of these)
1a) Lying hip extensions x8
1b) Plank x15 seconds
2a)Bodyweight squats x10
2b)Bird dog x5 per side
3a)Kneeling pushups x8
3b)Side plank x5 seconds each side
4b)Mountain climbers x10 each leg
After helping her on her workout I did my own. And while I was doing my workout, my friend disappeared for a bit. I thought she went to buy herself a drink. When she reappeared, she told me she went to the ladies to puke.
I was a bit dumbfounded because I was certain the workouts weren't too intensive. She was puzzled as well as she herself said that while it was tough, it wasn't intensely tough. And she liked the fact that she doesn't have to actually go to the gym to do the workouts I had her do.
Hopefully, after doing it a few times more she'll get used to it. Then we can move on to something more brutal and fun. Mwahahahahahaha...