Posts Tagged core

CHEST BUMP!!!! I know it’s been awhile since I’ve posted anything. I recently was hired by the great institution of UC Berkeley as a strength coach!!!!!

This 3 day workout is a beast, I have had my personal training clients use it and they have made amazing strength and body changes in a 5 week span. It is set up as a Push, Pull, Leg day split, and setup with each week having a different emphasis. You go from A1 thru A3 without rest, at the end of A3 give yourself a 30 second break then back through it. At the end of the workout there is a “Metabolic Finisher“, followed by 8 minutes of cardio interval training. Add in two cardio/”get out of the house” days to each week and you’ll see even faster results!!!

WK 1:3×10 WK 2: 15,12,12 WK 3: 40sec 30sec 30sec WK 4: 3×10 (Eccentric) WK 5: 3×10

Pull:
A1 Band Pullups
A2 Kettlebell one arm row
A3 Val slide mountain climbers to knee tucks (20 reps each)
B1 Inverted row TRX or Barbell
B2 Mb Superslams
B3 Mb overhead split jump (20 reps)
C1 Db body rows to squat jumps
C2 Half jacks w Db’s
C3 Db curl press
MET Finisher: 1 set of 3x through 15 stair hops with one 30 sec. crab hold at the end.
Cardio interval training 30/30 for 8 minutes

Push:
A1 Flat bench
A2 Sb hover planks (10 L, 10 R)
A3 Bench dips
B1 Incline Db
B2 Rope face pulls
B3 Burpees to star jump
C1 Plyo pushups
C2 Kb swing to jump
C3 Abdominal rollout
MET Finisher: Farmers Complex: 1. Kb squat x10 2. Farmers walk x20 steps 3. Kb cleans x10
4. Lunges x20 steps 5. Kb swing x10 6. Kb press walk x20 steps
7. Kb shoulder press x10
Cardio interval training 30/30 for 8 minutes

Legs:
A1 Plate front squat
A2 One legged box squat
A3 Sb ham curls
B1 Barbell stepup
B2 Rev. barbell lunge w plate rotation
B3 Bosu hand mb knee to elbow crunch
C1 X-band walk
C2 Singe leg glute bridge
C3 Db squat jumps
C4 Kb side lunge
MET Finisher: “Godfather” count down from 10-1 doing jumping jacks to pushups ie 10 JJ to 10 Pushups then 9 JJ to 9 Pushups and so on until to zero.
Cardio Interval Training 30/30 for 8 minutes

Don’t know an exercise just type it into the search column and a vid should pop up, I have over 100 instructional exercise videos on this site!!!!! Thanks for viewing and let me know how your workouts progress.. Create a great day!!! Coach T