Trainer Workout, June 7, 2011

Trainer Workout, May 24, 2011

Trainer Workout, May 9, 2011

Be sure to warm up before starting!

Circuit 1:

1a.Glute Ham 

  b.Slideboard push-up with band

  c.Reach-outs (TRX)

Circuit 2:
2a.Slideboard leg curl
  b.Incline Alt. Ext. Chest Press

  c.Saw

Circuit 3:
3a.Slideboard Retro Lunge
  b.Shoulder Press
  c.Torso Trainer

 

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, April 12, 2011

Pre-workout: 
5 Min. SMR, 
5 Min. Dynamic Warmup

1a. Barbell Flat Bench Press- 3 sets, 6-8 reps, tempo 3-0-1 (0 recovery between sets)

b. 1 Leg 2 Arm RDL- 3 sets, 8-10 ea. leg, tempo 2-0-1 (30 seconds recovery between sets)

2a. Alternating Incline DB Bench Press-3 sets, 6-8 ea. arm, tempo 2-0-1 (0 recovery between sets)

b. 1 Leg Hip Extension 45 degree angle on Roman Chair- 3 sets, 6-8 ea. leg, tempo 3-0-1 (30 second recovery between sets)

3a. Prone Leg Curl 2 leg Concentric, 1 leg Eccentric- 3 sets, 10-12 reps, tempo 3-0-1 (0 recovery between sets)

b. MedBall Push Up and Pass- 3 sets to technical failure (ouch!), tempo 1-0-1 (30 second recovery between sets)

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, April 4, 2011

Please warm up before beginning! 

1a. Barbell Back Squat: 3 sets, 4-8 reps, 20 seconds recovery

  b. Box Jump Up/Down: 3 sets, 6 reps, 60 seconds recovery

 

2 a. Foot Elevated Goblet Split Squat: 3 sets, 8 ea. leg

   b. 1 Arm Dumbbell Bent Low Row: 3 sets, 8 ea. arm, 30 sec. recovery

3 a. Cable Lat Pulldown Pronated: 3 sets, 6-8 reps

   b. SwissBall pike (or rollout): 3 sets, 8-10 reps

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, March 21, 2011

Be sure to warm up before giving this one a try!

*Circuits are 4 sets each*


 Circuit 1 

a. Supinated Inverted Row: 9 reps
  
b. Foot Elevated Split Squat: 9 reps

c. Burpee to Jump with MedBall: 9 reps

d. Side Bridge In Line: 45 seconds







 Circuit 2

a. Swiss Ball Push Up- (hands on side of ball)- 9 reps

b. 1 Leg BB Good Morning- 9 reps

c. Slideboard- 60 reps

d. Cable Supine Russian Twist on Swiss Ball- 9 reps


                                       











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, March 14, 2011

Warming up prior to each workout is a MUST!

*All circuits 6-8 reps*




Circuit #1
Box Jumps
Power Pulls
X-Lift








Circuit #2
RDL to Row (Barbell)
Pull-Ups
Tricep Pushdown
Saw Bridge







Circuit #3
Lunge (SwissBall) to Push Up
Push-Pull KT
Bicep Curl
Hanging Abs











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, March 7, 2011

Remember to warm up before beginning the workout!

1) Kneeling MB Chest Pass-6                                
    Split Squat Jump-6
    Balance on a Dyna Disk, spell name with 1 foot: 20 seconds

2) BB Elevated Split Squat- 6 each leg
    RDL-Row (cables)- 6 each
    Kneeling Chop- 8 each
    Sled Push









3) Walking Lateral Lunges- 8 each
     Chest Press (DB)- 10 (alt.)
     Elbow to Hands- 10
     Burpees- 10-12








Conditioning:
Ropes
10 jumping jacks
10 double leg jumps w/ BIG wave














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 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!

Trainer Workout 5/10/10

Every week the trainers at PCPC do a "family workout". We take turns planning the workout and spend about an hour trying new moves and testing out different techniques. Here is the circuit from last night. Give it a try and feel free to add weight or repetitions:

Core (three sets at 30s per station):
a) Side Plank with hip abduction
b) V sit-ups
c) Russian twist
d) Supermans
e) Bosu bridge with knee cross punch

Upper body (3 sets):
a) Pronated Pull-ups, 9
b) DB Push press, 6
c) Feet elevated push-up, 6
d) Inverted row with feet on swiss ball, 6
e) Pike push-up, 6

Lower body (3 sets):
a) Crossover squats, 5 each
b) Lateral lunges, 5 each
c) Slideboard Leg Curl Hip Lift
d) Lateral hurdle jump x30
e) Lateral Slideboard conditioning, 30s

Some of these exercises can be viewed on our video site: www.prevailvideo.com


As always, please use caution when attempting any exercise routine. Complete at your own risk and check with a medical professional before commencing physical exertion.

Today's Workout...Brutal

Great workout today. Give it a shot. Quick warning...the rope climbs are incredibly demanding for forearms. If you're forearm strength is low (like mine), you may need to add in greater recovery periods or have to rest between the climb and lowering phases.

Strength:
1a. BB Split Snatch 4x6
b. Valslide Handwalks Forward/Backward 4x15yds each 30 sec recovery
2a. Rope Climbs Hand over Hand (no feet) 4x8ft
b. Dips off Bench 4x20
c. Swiss Ball Oblique Crunches 4x7ew 30 second recovery
3a. Rope Climbs Parallel (no feet) 3x8ft
b. Swiss Ball Push Ups hands on 4x25
c. Sled Push @180lbs 4x30yds
d. Torso Trainer Russian Twists 4x3ew 60 second recovery

Metabolic Conditioning:
4 x 20 Seconds Heavy Rope Circuit
-10 Jumping Big Waves
-10 Big Circles outward
-20 Drums
30 seconds recovery

Great Job Wolfshorndl!

May 2008 Core Conditioning Group Training

Here's the Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power-endurance. Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up/Movement Prep (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Ab Roller
Swiss Ball Back Extension
Quadruped Ipsilateral
Draw In Unsupported March
Cable PNF Lift
Side Bridge (both)

Explosive / Balance Circuit (same sets/time)
DB Push Press
Forward/Reverse Mini Band Walk (Abduction)
Mini Hurdle Skip (forward/reverse)
Zig Zag Hop & Stick
Push Up Clap or Pivot Push Up
Bodyblade PNF w/SL Balance

Agility / Lift Circuit (same sets/time)
Miniband Lateral Shuffle
Single Leg RDL Contralateral
Quad Patterns (1-2’s & 3-4’s)
FreeMotion Push-Pull
Cone Star Drill
DB Lunge w/Press & Knee Punch

Active-Isolated Stretching Cool Down (5-10 minutes)
Strength/Agility Circuit
Bear Crawl/Crab Walk
Agility Ladder 2 Step Backward Run
Valslide Push Up
Fan Drill Cones
Split Squat & Cable Row
Clock Drill Cones

Perform exercises with perfect posture and landing technique prior to progressing to more difficult variations. If you can't do it slow and controlled...you can't do it fast and heavy! Simple as that.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

April Core Conditioning

Here is the April program for my Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power-endurance. Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
SB Crunch
Double Leg Hip Pop
Prone/Supine Bridges
Lateral Crunch
SB Lateral Rolls
Seated Russian Twist

Explosive / Balance Circuit (same sets/time)
BodyBlade Double Arm Vertical Frontal/Horizontal Frontal (90˚ Shoulder Flexion)
MB Double Arm Chest Pass on Wall
Single Leg Cone Touch (foot or opposite hand)
Double Leg ¼ Turn Jump & Stick
Single Leg Balance w/MB PNF Lift
Box Strides (Linear or Lateral)

Agility / Lift Circuit (same sets/time)
Miniband Lateral Shuffle
Single Leg RDL Contralateral
Quad Patterns (1-2’s & 3-4’s)
FreeMotion Push-Pull
Cone Star Drill
DB Lunge w/Press & Knee Punch

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

March Core Conditioning

Here is the March program for my Core Conditioning group training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Valslide Abdominal Pike (hands or feet on)
Side Bridge w/ Adduction Emphasis
Supine Hanging Bridge
Cook Standing Cable Chop
Quadruped Ipsilateral Arm/Leg Extensions
RDL-Squat-Overhead Squat

Explosive / Balance Circuit (same sets/time)
Cross the River Balance
Mini Hurdle Arm Reach Overs
BB Single Arm Push Press
Bench Speed Step Over and Balance
Mini Hurdle Hops (DL) Forward/Backward
Lateral Low Walk & Balance

Agility / Lift Circuit (same sets/time)
Valslide 3 Plane Lunge
MB or SB Push Ups (hands on)
Agility Ladder Lateral Zig Zag
DB Prone Row
Partner MB Roll & Jumping Jacks
Partner Toss w/Forward-Backward AC Run

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

February Core Conditioning

Here is the February program for my Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Leg Raise Flutter Kicks
DB Stability Squat (uneven load)
Side Bridge w/ Acceleration or Max Velocity Leg Action
Repeat above (other side)
Standing BB Russian Twist
Bicycle Crunch / Prone MB Passes

Explosive / Balance Circuit (same sets/time)
Single Leg Ipsilateral BodyBlade
Kettlebell Swings (we used DBs)
Squat Push Lateral
Single Leg Balance and MB Slams
Burpees
Jump Rope (vary pattern)

Agility / Lift Circuit (same sets/time)
Handstand Push Up
Partner MB Agility Tosses (one tosses while other squats)
Switch above role
Forward/Backward Walking Lunge (AC or MV Leg Action)
Shuffle 5 yards/Sprint 5 yds
Pull Ups or Alternating Lat Pulldown

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

January Core Conditioning

Here is the January program for my Core Conditioning group training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Swiss Ball Off Bench Obliques
Cable Squat w/no Rotation (arms at 90 flexion)
Cable Standing Y-T-W-L
Pikes
Prone Bridge w/Acceleration Punch
Supine Bridge w/Acceleration Punch

Explosive / Balance Circuit (same sets/time)
Shuttle Repeat Jumps
Cable Lift Half Kneel (Explosive)
Fast Squat Progression (1/4, 1/2, Full)
1/4 Turn Jump & Stick (or in Agility Ladder)
Mountain Climbers on Slide
MB Tramp Side Toss

Agility / Strength Circuit (same sets/time)
Cable Squat and Chest Press (Jammer)
Agility Ladder (Push/Recover or 90 degree Hops)
Swiss Ball Leg Curl to Hip Lift
Squat - Bicep Curl - Shoulder Press
Figure 8 Runs (or use roller chair)
MB Alternating Lateral Lunge (or on Bosu)

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

10 Minute Workouts

Chris, nice job posting some program design examples.

How bout a 10 minute workout? Can it be done?

Thanks,
Tim MacDonald

P.S. congrats on the M & F gig, well deserved.

Tim,

I see more and more workouts that are published and advertised as such (10 minute workouts or less). I think they all got popular back when the good ol' "8 Minute Ab" tapes hit the market several years ago.

Truth be told, everyone wants to get great results with minimal time--and perhaps effort (matter of fact, this is one of my client's Mantras). While we've got to be realistic about this deal, the short answer to the question is, 'yes.'

I am a firm believer in the adage "something is better than nothing." I heard a trainer several years ago actually coin a "10 Minute Rule" for his client workouts. His point: if your clients can get in at least 10 minutes of activity, have them do it. Usually what happens is once you get in 10 minutes an individual is more likely to get in 5 or 10 more since he/she is already engaged. But even if they don't, they've still burned more calories and gained health benefits they otherwise would not have.

Here are some guidelines for 10 minutes workouts:
1. Use the Tri Set/Mini Circuit Workouts I posted as a start.
2. Get in as much as you can in 10 minutes (don't stop moving).
3. Get it in at least 4x/week.
4. Be realistic about the results. You will NOT get ripped in 10 days (or even 4 weeks) despite what the commercials hype...but you will get in better shape and maintain your health.
*By the way, if you DO get your nutrition in order, it IS possible to drop some great bodyfat and increase muscle in 1-2 months by implementing these simple workouts.

Thanks for the question, Tim. Hope that helps.