Training Plan For Your Client

Certainly, let's create a personalized training plan for Sarah. Her fitness level is intermediate, and she aims to focus on weight loss and toning. Given the equipment available and her training frequency, here's a comprehensive plan:
Workout Plan for Sarah
Days: 4 times a week
Duration: 45 minutes per session
Day 1: Upper Body & Cardio
Warm-up: 5-minute jog on the treadmill
Push-ups: 3 sets of 10-15 reps
Dumbbell Shoulder Press: 3 sets of 12 reps
Dumbbell Bicep Curl: 3 sets of 12 reps
Cardio: 10-minute jog on the treadmill
Cool down: 5-minute walk and stretching
Day 2: Lower Body & Core
Warm-up: 5-minute walk on the treadmill
Squats: 3 sets of 15 reps (Be cautious with knee pain)
Lunges: 3 sets of 10 reps per leg
Plank: 3 sets of 30-60 seconds
Russian Twists with Dumbbell: 3 sets of 16 reps
Cool down: 5-minute walk and stretching
Day 3: Full Body & Cardio
Warm-up: 5-minute jog on the treadmill
Deadlifts with Dumbbells: 3 sets of 10 reps
Push-ups: 3 sets of 10-15 reps
Cardio: 15-minute jog on the treadmill
Cool down: 5-minute walk and stretching
Day 4: Cardio & Flexibility
Warm-up: 5-minute walk on the treadmill
Cardio: 20-minute jog on the treadmill
Yoga or Stretching: 15 minutes
Cool down: 5-minute walk and stretching
Dietary Recommendations: Vegetarian Diet
Include a variety of plant-based proteins like lentils, chickpeas, and tofu.
Eat vegetables rich in iron and calcium like spinach and broccoli.
Limitations
Given the mild knee pain, avoid high-impact activities. Choose exercises that are easier on the knees.
Sarah's motivation is high, and she has a home gym, making it convenient to stick to this plan. Keeping her goals in mind, this training plan aims to offer a balanced approach for weight loss and toning.