By Sean Aqareva, Certifed Personal Trainer
#TeamGLA
Trainer Sean Aqareva of Multilevel Fitness offers weekly training tips for our Tough Mudder participants.
Hey guys,
This week we are going to tone it down a little bit and use it as a recovery to push hard for the next week. Your workout for this week is below.
What are you waiting for? GET BUSY
Week 3 (July 10th) – MONDAY
- Back Lunges with weights (3-12)
- Jump Squats (3 – 10)
- Kettelbell swings (3-12) – Decrease the weight from the previous weeks
- Pull-ups (2-12) – Use the assisted machine if you’re not able to perform a regular pull up
- Dips (2×15)
- Farmers Walk (2×80 feet) – Decrease the weight from the previous weeks
- Hanging Knee Raises (2 x 15)
FINISHERS
Do the exercises below back to back 3 times! Rest one min in between the circuits.
- 24 air squats
- 24 alternating lunges
- 24 split jumps
- 12 burpees
TUESDAY
2 miles moderate run with exercises in between.
- 30 sec. sprints
- 15 back rows
- 15 overhead presses
Rest 2min. Repeat 3 times.
- 30 sec sprints
- 15 bicep curls & Triceps ext.
Repeat these 3 times. Rest 2 min.
- 30 sec sprints
- 15 barbell clean & high pulley rows
Repeat these 3 times.
FINISHERS
5 x 30 burpees as fast as possible! Rest 2 min in between sets.
WEDNESDAY
Yoga or some type of stretching
THURSDAY
- 10minute warm up run
- 15min incline walk.
- 45sec plank
- 15 situps
- 12 pushups
Repeat 3 times.
FRIDAY
- Single leg deadlifts (3-12) – Decrease the weight from the previous workout
- Side Planks (3 x 30sec on each elbow)
- Single leg squats (3×12) – Decrease the weight from the previous workout
- Back
extensions (3×15) - Bridge (2x30ec)
SATURDAY
5 mile run outdoors with exercises in between
- Run 1mile
- 16 walking lunges
- 16 steps of bear crawls
- 16 Mountain climbers
- 10 burpees
REPEAT THIS 5 TIMES!
SUNDAY
Rest
Find a #TeamGLA Endurance program near you! You can choose between the Rock ‘n’ Roll Marathon series or Tough Mudder events near you! Visit GLA.org/events for more info.
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Week 2 (Monday 6/26) MONDAY
Do the exercises below back to back 3 times! Rest one min in between the circuits.
- Back squats with weights (4-15)
- Box Jumps (4-10)
- Kettlebell swings (4-15)
- Pull-ups (4-8) – Use the assisted machine if you’re not able to perform a regular pull up
- Dips (4-12)
- Farmers Walk (4×100 feet)
- Hanging Knee Raises (3×12)
FINISHERS
- 24 air squats, 24 alternating lunges, 24 split jumps and 12 burpees
TUESDAY
- 2 miles moderate run
- 25 sec. sprints, 10 back rows & 10 overhead presses (Repeat these 3 times)
- Rest 2min
- 25 sec sprints, 10 bicep curls & Triceps ext. (Repeat these 3 times)
- Rest 2 min
- 25 sec sprints, 10 barbell clean & high pulley rows ( Repeat these 3 times)
FINISHERS
- 3 x 25 burpees as fast as possible! Rest 2 minutes in between sets.
WEDNESDAY
- Yoga or some type of stretching
THURSDAY
- 10minute warm up run
- 30min super steep treadmill incline walk. 1 min carry a weight on top of your shoulder and 4 min no weight. Alternate the carrying sides.
- 60sec plank, 25 situps and20 pushups. Repeat 3 times.
FRIDAY
- Single leg deadlifts (3-10)
- Side Planks (3 x 60sec on each elbow)
- Single leg squats (3×10)
- Back extensions (3×12-15)
- Wall sits (4x45sec)
SATURDAY
The most challenging workout of the week! 5 mile run outdoors with exercises in between.
- Run 1 mile
- 26 walking lunges
- 26 steps of bear crawls
- 26 Mountain Climbers
- 20 burpees.
REPEAT THIS 5 TIMES!
SUNDAY
- Rest
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WEEK 1 (6.12.17) – MONDAY
Do the exercises below back to back 3 times! Rest one min in between the circuits.
- Back squats with weights (4-15)
- Box Jumps (4-10)
- Kettlebell swings (4-15)
- Pull-ups (4-8) – Use the assisted machine if you’re not able to perform a regular pull up
- Dips (4-12)
- Farmers Walk (4×100 feet)
- Hanging Knee Raises (3×12)
FINISHERS
- 24 air squats, 24 alternating lunges, 24 split jumps and 12 burpees
TUESDAY
- 2 miles moderate run
- 25 sec. sprints, 10 back rows & 10 overhead presses (Repeat these 3 times)
- Rest 2min
- 25 sec sprints, 10 bicep curls & Triceps ext. (Repeat these 3 times)
- Rest 2 min
- 25 sec sprints, 10 barbell clean & high pulley rows ( Repeat these 3 times)
FINISHERS
- 3 x 25 burpees as fast as possible! Rest 2 minutes in between sets.
WEDNESDAY
- Yoga or some type of stretching
THURSDAY
- 10minute warm up run
- 30min super steep treadmill incline walk. 1 min carry a weight on top of your shoulder and 4 min no weight. Alternate the carrying sides.
- 60sec plank, 25 situps, and 20 pushups. Repeat 3 times.
FRIDAY
- Single leg deadlifts (3-10)
- Side Planks (3 x 60sec on each elbow)
- Single leg squats (3×10)
- Back extensions (3×12-15)
- Wall sits (4x45sec)
SATURDAY
The most challenging workout of the week! 5 mile run outdoors with exercises in between.
- Run 1 mile
- 26 walking lunges
- 26 steps of bear crawls
- 26 Mountain Climbers
- 20 burpees.
REPEAT THIS 5 TIMES!
SUNDAY
- Rest
Opinions expressed by contributors are their own.
Sean Aqareva is a NASM-Certified Personal Trainer. He’s an AFAA-Certified Group Exercise Instructor, an ISCA-Certified Boxing & Kickboxing Instructor, and owner of Multilevel Fitness in NYC. His versatility and knowledge of different training techniques get results – from beginners to professional athletes.
