Redwood City Personal Trainer Workout 4/13/12- Total Body Tough Mudder Training Challenge VII

Redwood City Personal Trainer Workout 4/13/12-  Total Body Tough Mudder Training Challenge VII

Warm-Up & Preparation (15 minutes) *Go over WOD Exercises below Here

Perform the following 15 Exercises as fast as possible with good form for 30 minutes. Do as many rounds as possible.

1)    Walk/Jog/Sprint: 3 Min *Jog in or outside *Start here as a group

2)    Push-Up w/ 1 Arm Rotation: 5 Each Side*Wide Feet *Thumb towards midline *Wide Feet

3)    Prisoner Alt. Split Squats Jumps: 10  Each Side *Do one side at a time *Can do one side at a time to modify

4)    Plate/Sandbag Pull-Throughs (Bent Knees): 15 *Similar to KB Swing *Sit Back & Extend Through Hips *Only Partial Squat  *Flat Back

5)    Plate/Sandbag Front Squats: 10 *Can also do without weight

6)    Dips: 10 *Shoulders Back *Partial Dip

7)    Walk/Jog/Sprint: 3 Min *Jog in or outside

8)    Side Lunge with Touch to Floor: 10 Each Side*Keep Chest Up *Alt. Sides

9)    MB Walking Lunge & Twist: 10 Each Side *Rotate to lunge side

10) Wall Ball: 20 *Push ball into wall after squat

11) Glider Mtn. Climber: 20 Each Side

12) Pull-Ups: 10 *Can also do TRX Rows

13) Side Plank: 30s Each Side *Head Back

14) Battle Ropes: Overhand Grip Double Wave: 20   *Head Back *Shoulders Relaxed

15) Sit-Ups: 20 *Elbows to Knees

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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