APRIL
WORKOUT
OF TH E MONTH
Equipment: TRX, Swiss ball, Kettlebell and exercise mat
Warm-up: 500 meters on rowing machine, 10 squats (2x), 20 mountain climbers (2x)
Sprints: 30 yards (6x) with 30 seconds of rest between
BLOCK #1 [3 rounds with 1-minute rest between exercises]
KETTLEBELL SQUATS
8-10 reps.
Stand holding a kettlebell close to chest.
Push hips back to squat and bend knees until
upper legs are parallel to the floor. At the bottom, pause and return to the starting position.
HAMSTRING
BALL CURLS
8-10 reps.
HIGH PLANK
45 sec.
Line up shoulders over hands and heels
over toes. Hold body in a straight line
from head to heels. Hold core in tight and
squeeze every muscle in body, especially
the core and glutes.
Lay on the floor
with ankles and
heels on top of
the Swiss ball.
Lift hips toward
ceiling. Pull the
ball in with feet
while keeping
glutes locked,
then push the
ball back out.
BLOCK #2 [3 rounds with 1-minute rest between exercises]
TRX ROWS
8-10 reps.
Hold both handles and pull shoulders back
and down. With hips up and body in a straight
line, pull body up and down, making sure to
retract shoulder blades while performing the
movement.
ELBOWS IN
PUSHUPS
Position hands
slightly wider than
shoulders. Bend
elbows, keeping
them firmly at sides
of torso, lower
chest to floor while
counting to three.
Extend elbows
and quickly push
up to the starting
position.
8-10 reps.
WEIGHTED SIT-UPS
8-10 reps.
Start on back while holding a kettlebell, weight
plate or dumbbell directly over top of chest. Sit
up to a tall seated position and press the weight
towards the ceiling keeping it directly overhead.
Lower back down to the starting position with
full control and repeat.
Workout created by Chelsea Piers Connecticut Master Trainer Dylan Raila