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Take Control: Our Virtual Trainer Challenge

November 28th, 2013

bio-patrick-blackfordMissing your trainer this weekend during the holiday?  Try training without the trainer and challenge yourself with this grueling 45 minute workout straight from Pat Blackford….

5 minutes on the step mill between level 5 and 15

3 sets of 12:

  • Dumbbell bench press 
  • Straight bar front lunges
  • Single arm dumbbell rows
  • Dumbbell goblet squats

2 minutes on the Jacob’s Ladder for max distance

3 sets of 15 on the TRX:

  • Tricep extensions
  • Reverse lunges
  • Bicep curls
  • Squat jumps, or squats

500 meters on the row machine for time

3 sets each:

  • 60 second front plank
  • 25 situps
  • 30 second side planks
  • 50 russian twists

Stretch

Good luck!

 

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