Training plan – In this section, you can generate a workout plan tailored to the DNA results, as well as see what strength and conditioning exercises are recommended. There are several subsections; workout plan, warm up and cool down, injury prevention, lower body injury prevention, and whole body home injury prevention. You choose your current level of fitness, your goals (eg weight loss, strength) and how many times you want to exercise a week, and for how long. I opted for four sessions a week, each being 45-60 minutes, and most of the exercises generated for me targeted abs, with one session suggesting I only do two sets of sit-ups.
Session 1: Sit-up (2 x max to fail), Crunch (2 x max to fail), Lay leg raise (2 x max to fail), Twist and crunch (2 x max to fail).
Session 2: Back Squat Barbell (4 sets), Plank standard (2 x max to fail), Plank push-up position (2 x max to fail), Mountain climbers (2 x max to fail).
Session 3: Flat Bench Barbell (4 sets), Push-up (2 x max to fail), Shoulder Press Dumbbell (4 sets), Flys Dumbbell or cable (3 sets), Sit-up (2 x max to fail), Crunch (2 x max to fail), Lay Leg Raise (2 x max to fail), Twist and crunch (2 x max to fail).
Session 4: Sit-up (2 x max to fail).
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