OF THE MONTH - Chelsea Piers

MAY
WORKOUT
OF TH E MONTH
Equipment: TRX, 2 medicine balls, air bike, 2 dumbbells & weight sled
Warm-up: 5 minutes on the treadmill at a moderate pace followed by foam roll
WORKOUT SERIES: 3 rounds with 30 seconds rest between exercises
TRX SQUAT PULL
Hold both handles with hands and feet shoulder
MEDICINE BALL
PUSH-UPS
width apart. Walk forward to desired angle.
Align two medicine balls shoulder width apart.
and make sure
Squat down keeping upper body straight with
Keep body weight over your hands with arms
front knee stays
arms extended and shoulders square. Pull arms
straight and chest centered. Keep your knees on
behind toes. As you
back and squeeze shoulders together, use legs
the ground and lower upper body down parallel to
stand up through
to assist.
hands. To increase the intensity of this exercise,
the lunge, engage
put your body into a full push-up position, with
your glutes and
knees off the ground.
hamstrings and
15 reps.
LUNGE-CURL-PRESS
15 reps.
15 reps.
Lunge forward
1.
do a bicep curl
2.
with the weights.
Then press the
weights overhead
1.
while bringing feet
3.
1.
2.
together. Lower
arms to starting
2.
position. Repeat
AIR ASSAULT
BIKE
60 sec.
WEIGHT SLED
60 sec.
Add weight (start
Set seat to
with two 45 lb
hip level.
plates and increase
Keep core
if it’s easy). Push
tight while
sled with arms
using arms
extended and heels
and legs to
off the ground.
propel the
Switch sled poles to opposite side after each
bike for a 1
round. Repeat for one minute as many times as
minute sprint
possible.
with opposite
leg. Make sure
to keep core
tight throughout
the exercise for
maximum results.
3.
BRAG ABOUT YOUR
HARD WORK!
#ChelseaPiersCT #WorkoutOfTheMonth
at 20mph.
COOL DOWN: Foam roll and stretch
Workout created by Chelsea Piers Connecticut Master Trainer Matt Lemmons