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