How do you create a program design for a client with a sedentary lifestyle?
Hi Maya,
I would start off with some basic bodyweight exercises that will help her gain confidence and help her become more active. Personally, I would keep it simple and utilize a movement based approach (push, pull, squat, hinge, single leg exercise, and core stability). This approach will help target the entire body. You can also uses these simple movements as an subjective assessment to see how she moves and comprehends the exercises; since an formal assessment would be intimidating. Below is a sample of what the program would look like.
Push: TRX Chest Press/Smith Machine Push Up
Squat: Chair Squat
Pull: TRX Row/Resistance Band Row
Hinge: Glute Bridge/Stability Ball Hamstring Curl
Single Leg: Low DB Step Up
Core Stability: Modified Plank and Anti-Rotation
Also, since she enjoy classes I would incorporate classes into her program and base building cardio if time permits.
Hope this helps!