Trainer Workout, Feb 28, 2011

Trainer Workout, Feb 28, 2011


As always, warm up before you get started! Enjoy!

*All Trisets 3 sets each*


Strength/Complex Triset 1
1a. Front Squat Barbell (4-8 reps)
b. Neutral Grip Pull Up (6-8 reps)
c. Single or Double leg Box Jump Up/Down (4 reps)

Strength/Complex Triset 2
2a. DB Alt. Extended Chest Press (4-6 ea. arm)
b. Barbell 1Leg RDL (4-6 ea. leg)
c. MedBall Lateral Hop-Rotational Throw (4 ea.)

Metabolic Work
…And finish it up with…Sled Pushes!!!

45-90 lbs.
4 sets X 4 reps of 15 yards
Work:Rest = 1:1

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!

Trainer Workout, Feb 21, 2011

Be sure to warm up before giving this a try!

Clean: 3-6
Slide-outs: 12

Inverted Row: 6-10
Back Squat: 8-12
Russian Twist on Swiss Ball: 8 each
Burpees: 12

Tricep Dips: 10-12
Dead lift: 8-10
Bicycles: 12 each
Ropes: 30 seconds

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program.  Enjoy!

Trainer Workout Feb 15th, 2011

Another workout for you all to try at home! Be sure to complete a warm-up prior to starting.

3 sets, 10 reps
1.  a. Rolling Plank
     b. Pikes                     
     c. Roll-out
     d. Med-Ball V-Ups




3 sets, 8 reps

2. a. Single leg jump 
    b. Med-Ball power pushup

Rest 1 minute 


3 sets, 10 reps 

3. a. Squat-Curl-Press

    b. Elevated Split Squat- Lat. shoulder raise
    c. Back Extension
    d. Burpees





 3 sets, 10 reps 
4. a. Walking lunge-oblique twist
    b. Two-leg RDL- Row
    c. Chest press (Swiss ball)        
    d. Jump rope- 100









Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program.  Enjoy!

Trainer Workout, Feb 2011

Train like the pros–here is a new PCPC trainer workout! Try it out to add some variety to your current workout routine!

Dynamic Warm up

Circuit#1
Reverse Lunge (Slideboard)
Bosu Ball push-ups
Hanging Abs
RDLs w/Row
Hip-Hops
Suspended X-Lifts

Circuit #2
Bosu Ball Squats w/Curl
Tricep Push-downs
Bicycle crunches
Pull-ups
Burpees
Cable Chops (Low to High)

Circuit#3
Thrusts

Walking Side Lunges
Plank up/downs on Bosu ball
Med-ball pass
Slide boards mountain climbers
Glute-Ham

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program.  Enjoy!

Prevail Conditioning