Personal Training. or sth like that..

So, a friend of mine asked me for advice on how to get fitter. Mostly because her back was driving her crazy; working as a waitress she has to stand for up to 12 hours a day. 

I suggested she try going to the gym and gaining some muscle. But she didn't really dare to go to a new gym on her own and she said she wanted some help with the machines and stuff, suggestions on what she can do, these kind of things. 

Monday we went to a gym I had been instructing at a few years back and that had left a rather good impression. I looked at the stuff they got there and we tried a few things an based on that I developed a program for her for the first few weeks. We're going to adapt it as we go, but here's the gist:

warm up will be only 10min on either stationary bike or treadmill, because she already is pretty slender and does not need to lose fat. After that we're going to warm up the big muscle groups.

12 jump squats, 5 (assisted) pull ups and 10 push ups to get her muscles working. 

After that we'll be doing 3 different rounds.

The first one will be a fast HIIT-sy one, where she does 6 squats to press, 6 throws onto a ball trampoline, 6 squat burpees (because I came to like the move). She'll be repeating this sequence 3 times. 

The second round is mostly a upper body workout with the help of a TRX-system: back rows, Y-deltoid raises, biceps curls, chest press and triceps press. Then push ups until muscle failure and a short break. After the break a shorter set of the same moves, at the end instead of push ups lunges.

Then we'll go down to round three, the core and especially the lower back; she'll do some back extensions, hanging abs, and dips. Afterwards to get her heart rate up again some boxing.

The last moves will be sit ups and plank pose with her feet on a bosu. I'm not quite sure how she will manage, but I'll pull her through and adapt the training program should she too challenged with this or not challenged enough. 

Most of the stuff we tried out last week and it seems like she can do it, but let's see how it works out. :)

I don't want to start her up with weight training and death lifts and stuff, because I want to see what her back can take and be sure she doesn't get sloppy with the technique, which would be worse when she was doing high weight training the wrong way.