Redwood City Personal Trainer Workout 8/3/12- Tough Mudder Challenge Workout 9


Redwood City Personal Trainer Workout 8/3/12- Tough Mudder Challenge Workout 9

3 Phase Warm-Up: 

Phase 1: Foundation Mobility Training (2 Min) 

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phases 2

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets  

1. Side Lying Groin (RT Leg)

2. Side Lying Groin (LT Leg)

3. V-Ups with Bent Knees *3 B’s *Increase/decrease leg height as needed *Tongue on roof *Educate about core stability here

4. Prone Sea Turles *Relax shoulders

Perform the following workout for 30 minutes with your team or coach them when to do the strength exercises on your call. This is a non-stop workout but participants can go at their own speed. There are no cones or stations to set up. Everyone will start either walking/jogging or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. This can be done in or outside. Within the 30 min get in 3-4 rounds of the following:

1) Walk/Jog/Sprint

2) Decline Push-Ups: 10 *Feet elevated *Lock shoulders down & back *Turn elbows in

3) Walk/Jog/Sprint

4) Bleacher Jumps: 10 *Start with arms in air and finish with arms in air

5) Walk/Jog/Sprint

6) Partner Carry: 30s each

7) Walk/Jog/Sprint

8) Prisoner Walking Lunges on Line:10 each side *Add Load if tolerated *Imagine lunging on a tight rope

9) Walk/Jog/Sprint

10) Step Ups: 10.leading with each leg *Increase/decrease height of step as tolerated

11) Walk/Jog/Sprint

12) Partner Pull-Ups: 10 *Lock shoulders down & back *Can also do TRX Rows/Pull-ups/Fat Man Rows as needed

13) Walk/Jog/Sprint

14) Bear Crawl: 30 s


Circle Time- Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

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