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Weekly TrainingWeek 1 Training

September 14, 2020

Join Celebrity Trainer Ron "Boss" Everline on a 4-week training journey to help you and your colleagues get ready for the big event!

Video Transcript

[upbeat music]

Ron "Boss" Everline: The world has gone virtual, and so has the J.P. Morgan Corporate Challenge. But guess what? We’re remixing this. You gotta come run and train with us. Meet me here, where I will share with you the J.P. Morgan Corporate Challenge training of the week.

Ron "Boss" Everline: It’s week one and we’re starting off on the right foot. This week we’re going to focus on core and lower body exercises to aim for 1.5 miles of our big Saturday run. We’re gonna give you guys some moves to get yourselves better for this 5k coming up. Throughout our journey we’re going to do a mix of cardio and strength training everyday of the week to get you ready to remix the run with the Corporate Challenge Virtual.

Ron "Boss" Everline: We’re gonna go back and forth. And jump. Jump. Jump squats. We’re gonna step down, push back. Step, push back and we’re gonna alternate.

Ron "Boss" Everline: Here you go. Driving your knees to your chest. This will make you out of breath, but we’re getting ready for our 5k.

Ron "Boss" Everline:You gonna get your butt flat. You’re gonna be here for 30 seconds. You’re gonna reach out in front of you. You’re trying not to rock your body, trying to stay as tight as you can.

Ron "Boss" Everline: And we’re gonna do shoulder taps. Right here, without rocking your body. This isn’t fast, it’s core control.

Ron "Boss" Everline: Side plank. We’re working on our core. Up, keeping it right here. Owning it.

Keeping your core tight. Getting the moves done.

Ron "Boss" Everline: Make sure you’re breathing. Got it.

END

Week 1 Workout

Monday

1.5 mi / 2.4 km walk, jog, or run

Option A: 5 min Run / 1 min Walk (3x)

Option B: 1 min Jog / 2 min Walk (for 20 min)

Tuesday

Strength Training (3x each set)

Set 1

  • 12–16 Alternating Lunges
  • 12–16 Jump Squats

Set 2

  • 12–16 Alternating Side Lunges
  • 30 sec Plank Reaches

Set 3

  • 12–16 Alternating Jump Lunges
  • 15 sec In & Outs

Wednesday

1.5 mi / 2.4 km walk, jog, or run

Option A: 3 min Run / Walk 1 min (for 1.5 mi / 2.4 km)

Option B: 1 min Jog / Walk 3 min (for 1.5 mi / 2.4 km)

Thursday

Strength Training (3x each set)

Set 1

  • 30 sec High Plank with Shoulder Taps
  • 30 sec High Plank with Knee to Elbow

Set 2

  • 12–16 Curl Press (adjust weights as needed)
  • 12–16 Alternating Single Leg Deadlifts
  • 20–30 sec Mountain Climbers

Set 3

  • 12–16 Dumbbell or Banded Lateral Raises
  • 10 Hammer Curl to Front Raises
  • 20–30 sec Side Plank

Friday

Rest/Stretch

Take this day to recover

Saturday

1.5 mi / 2.4 km walk, jog, or run

Option A: Fast Walk for 1.5 mi / 2.4 km

Option B: Run as long as you can / Walk for 30 sec and repeat for 1.5 mi / 2.4 km

Sunday

Rest/Stretch

Take this day to recover