I need a Workout training program Joshua please help!!!!!

[dvhour (Site Owner)]

Ok this is for Joshua or any of you other fitness people. I have access to a gym with free standing weights one of those all in one weight machines, jogging machines and a swimming pool, an indoor track 7 days a week… 

My Fitness Background

I am 30 something, former athlete I ran Cross Country and Track and Field primarily. I have not run competitively for a number of years. I have been roller blading and ice skating since 2003 but I have not skated in about 2 years.  I trained in several martial arts styles throughout college with a personal master (yes he was my master haha). I've also played a number of other sports over the years but none of them really apply to my past training or workout schedule from the past.

My Body Currently

My legs and arms have excellent definition, this is not really an issue but, I would like to tone them up and strengthen both. My belly definitely needs the most work, I used to do tons of crunches when I trained throughout school, I used to have lots of definition but now its all gone.  I'm still relatively slender about 5'11" feet tall and weigh about 205 lb., I'm starting to loose the tone in my belly and I'm not used to that cause I'm used to being fit. My legs are tight and muscular, but lack of exercise has diminished some of their strength and spring. I have a very high metabolism but I've noticed that it has slowed down a bit, and I also get tired in recent months. Because I have not worked out in years and have seasonal allergies and possibly a slight case of asthma I notice that I do not have the same endurance and stamina as I used to. My health and heart rate are slightly above average

My Future Body

Joshua, I want a nice beginners workout that will be a great overall body workout program to start off with. I want to maintain the muscle mass that I currently have and build on to it. I want to know which weights I should use and how many reps. I also want to know if you have any swimming exercises or recommendations to help with resistance training? I want to know if the jog machine is good or if I should run on the track to measure performance? I know this is a big general request but if you need further details, i will provide. If you have something simple to start with i'm ready.

[dvhour (Site Owner)]

JOSHUA I need your wisdom!!!!!!!!

[dvhour (Site Owner)]

no worries - when u have free time sir .. do u need my email or do u have it?

Joshua said:

I'll see what I can do for ya bud but I will note that I have a roster of about 15 men and women who are paying me for workout/food plans. I work with them weekly to update and adjust each plan as needed. I do mostly email contact but some also shoot me a call now and then for guidance. It may be a bit before I can put anything together. I have a decent profile form that every client fills out for me before I make a plan for them. It extracts all the essential information I need from them to make a detailed and customized plan vs just general tips. When I get some free time I will try and let you know so I can shoot you over the profile form soon after.

[dvhour (Site Owner)]

BAH!!!! this segment isn't working for the site... i'm disappointed