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加入名人教练Ron “Boss” Everline为期4周的培训之旅,以帮助您和您的同事为线上跑做好准备!

Video Transcript

[upbeat music]

Logo: J.P. Morgan Corporate Challenge.

Text on screen: Hashtag Remix The Run.

On screen: An athletic man with short black hair, Ron "Boss" Everline, speaks to us remotely.

Text on screen: Ron "Boss" Everline, Celebrity Trainer and CEO of Just Train.

Ron "Boss" Everline: Alright guys, we got through week one, so pat yourself on the back. But guess what? We have more work to do. We’re three weeks away from the J.P. Morgan Corporate Challenge.

Side note: As Ron speaks, the video quickly skips backward and forward in a record-scratching effect.

Ron "Boss" Everline: We’re remixing this challenge up. We’re remixing the training up. We’re remixing everything. So lets remix, and get to moving and get to being the best self this year.

Text on screen: J.P. Morgan Corporate Challenge Virtual - Hashtag Remix the Run. Week Two: Training with Ron "Boss" Everline.

Ron "Boss" Everline: It’s week two and we’re starting to get moving. This week we’re gonna focus on core and lower body exercises and be working up to our 2.25 miles on our big Saturday run.

Text on screen: Week Two Workout. (Take a screenshot)

1.75 Mile Walk, Jog, or Run.
Option A: 5 minute run and 30 second rest (for 1.75 miles).
Option B: 7 minute walk and 1 minute fast walk (for 1.75 miles).

Strength Training (3 times each set).
SET 1:
12 to 16 Step-Ups (weights are optional).
12 to 16 Alternating Step-Back Lunges.
SET 2:
30 second Hamstring Bridges.
8 Dumbbell Squats (adjust weights as needed).
20 to 20 second Side Plank with Top Leg Raised.
SET 3:
15 Single Leg Hip Bridge.
12 to 16 Russian Twists.
30 to 60 second Planks.

2 Mile Walk, Jog, or Run.
Option A: 4 minute jog and 1 minute walk (for 2 miles).
Option B: 6 minute walk and 2 minute jog (for 2 miles).

Strength Training (3 times each set.)
SET 1:
8 to 10 Shoulder Press (adjust weights as needed).
Overhead Tricep Extension (adjust weights as needed).
12 to 16 Alternating High Plank Knee to Elbow.
SET 2:
10 Dumbbell Deadlifts.
12 to 16 Alternating Split Lunges.
8 to 10 Bent-Over Flies.
SET 3:
30 to 60 second Plank Reaches.
30 to 60 second High Plank Jacks.
8 to 10 Dumbbell Squat Press.
25 second In & Outs.

Rest and Stretch
Take this day to recover.

2.25 Mile Walk, Jog, or Run.
3 minute fast jog and 90 second walk (for 2.25 miles).

Rest and Stretch
Take this day to recover.

On screen: "Boss" Everline is in a spacious workout room with Sports Trainer Desiree Lopez, a woman with long dark hair.

Ron "Boss" Everline: Ready? Keep your core tight.

Text on screen: Weighted Squat - 8 reps. Strengthens your legs!

On screen: Boss and Desiree demonstrate the weighted squat. Bending their knees, they lower their hips from a standing position - and then stand back up, repeatedly. They hold dumbbells with their arms straight, to the side of their bodies.

Ron "Boss" Everline: Obviously I’m looking good doing this and you’re going to look just as good too.

Text on screen: Split Lunge - 8 reps.

On screen: Boss positions his leg forward (with knee bent and foot flat on the ground) while the other leg is positioned behind him. As he repeatedly shifts his weight to his forward leg, he moves his arms back and forth (as if running.)

Ron "Boss" Everline: I like to use my hands, feel like an athlete.

On screen: Desiree is still doing the weighted squats.

Ron "Boss" Everline: How you feel Desiree Lopez?

Desiree Lopez: I’m like 12 in now. Where you at?

Text on screen: Overhead Triceps Extension - 8 reps. Strengthens your arms!

Ron "Boss" Everline: Reach for the stars.

On screen: Boss lifts a dumbbell until his arm is fully extended with palm facing upward and elbows pointing forward. He bends his elbow up behind his head and then slowly, repeatedly, lifts and lowers the dumbbell behind his head. Desiree does the exercise too, but with her elbow up in front of her head.

Ron "Boss" Everline: Overhead triceps extensions. Keeping your core tight. She likes the elbow here, but you can bring the elbow behind your head.

Text on screen: Dumbbell Deadlifts - 10 reps.

On screen: Boss and Desiree demonstrate dumbbell deadlifts. They both hold a pair of dumbbells in front of themselves with an overhand grip, palms facing their bodies. They hinge forward at their hips, slightly bending their knees, lowering the dumbbells toward the floor and then raising them back to their knees repeatedly.

Ron "Boss" Everline: How do you guys feel? Good!

Text on screen: Alternating High Plank - 30 seconds. Tightens your core!

On screen: Boss starts from a high plank position, (as if at the top of a "push-up.") Boss lifts his leg, pulling his knee toward the opposite shoulder. He pushes his knee back to the starting position and then alternates with the other leg. Desiree does the alternating high plank training exercise too.

Ron "Boss" Everline: One, two, three, four. Getting it up there.

Text on screen: Single Leg Hip Bridge - 15 reps.

On screen: Boss and Desiree Lie on the floor. They place one leg straight up and bend the other leg with foot flat on the floor mat. They place their arms down on the floor, to each side of their hips. They raise their bodies by extending the hip of their bent leg, keeping the extended leg and hip straight. They return to original position by lowering their bodies with their extended leg and hip straight. They do this repeatedly.

Ron "Boss" Everline: Keeping that leg right at that knee. Slight angle. Driving up.

Text on screen: High Plank Jacks - 8 reps.

On screen: Boss and Desiree demonstrate high plank jacks. Starting from the high plank position, legs straight and feet next to each other, they jump their legs outward to the side, and then back to the starting position - quickly and repeatedly.

Ron "Boss" Everline: And we’re gonna jump. Keeping your core tight, back flat.

Side note: Boss grunts as he demonstrates the jumps.

Text on screen: Russian Twist - 30 seconds.

On screen: They demonstrate the Russian Twist. They sit on the floor with their legs out straight, ankles crossed. They lean back, slightly, twisting their torso from side to side without moving their legs. Whichever side their torso is twisting toward, they move their arms to the opposite side.

Ron "Boss" Everline: We’ve got to look in sync. These people are following us.

Text on screen: In and Outs - 25 reps.

On screen: Boss sits up, drawing his knees in towards his chest. Then he leans back and straightens his legs out, forward. He repeats the movements quickly. He holds his arms straight to his side. Desiree does the "in and out" training exercise as well, except she supports her body with her arms straight out, palms on the floor.

Ron "Boss" Everline: Are you tired yet?

Desiree Lopez: No.

Ron "Boss" Everline: I won’t stop. But your hands are down. I’m better.

Desiree Lopez: What?

Ron "Boss" Everline: Look at this, and look at you.

Desiree Lopez: Oh my god.

Ron "Boss" Everline: [playfully] I’m better than you!

Logo: J.P.Morgan Corporate Challenge (registered trademark).

Text on screen: Visit us at for our weekly training plans. On social media:

  • Facebook at JPMorgan Corporate Challenge;
  • Twitter and Instagram: at JPMorgan;
  • hashtag JPMCC;
  • (and) hashtag Remix The Run.

Side note: Legal disclosures appear.

Text on screen: Participants must follow all applicable local, state, and national requirements and regulations regarding mask safety, exercise, and social distancing. If you have any known symptoms of COVID-19 or have tested positive for COVID-19 you should seek medical advice before participating in the Series.


徽标: 摩根大通 (J.P. Morgan) 企业竞跑赛。

文本: #重塑奔跑 此视频开始时,一名满头乌黑短发的运动员与我们进行远程交流。

文本: Ron "Boss" Everline。 明星教练兼 Just Train 首席执行官。

Ron“Boss”Everline: 很好伙计们,我们已经完成首周训练你们都做的很好。不过,我们还要做更多训练。距离企业竞跑线上赛事还有三周。

Ron“Boss”Everline: 很好伙计们,我们已经完成首周训练你们都做的很好。不过,我们还要做更多训练。距离企业竞跑线上赛事还有三周。


Ron“Boss”Everline: 我们要重塑挑战。重塑训练。重塑一切。我们开始吧运动起来,成为今年最强的自己。

片头字幕: 摩根大通企业竞跑线上赛事 - #重塑奔跑

第二周: 与 Ron "Boss" Everline 教练一起培训。

Boss: 进入第二周,我们要动起来了。本周我们主要练习核心并进行下肢训练完成热身,准备好周日进行3.6公里跑。

文本: 第二周的训练。(截图)

星期一: 第二周的训练。(截图)
步行、慢跑或跑步 1.75 英里(2.8公里)。
选项 A: 跑步 5 分钟然后休息 30 秒,共 1.75 英里(2.8公里)。
选项 B: 步行 7 分钟然后快走 1 分钟,共 1.75 英里(2.8公里)。

星期二: 第二周的训练。(截图)
力量训练(每组 3 次)。
第 1 组:
12 至 16 个前跨步(重量可选)
12 至 16 个交替后撤弓步
第 2 组:
背桥 30 秒
8 个哑铃深蹲(根据需要调整重量)
高抬腿侧平板支撑 20 至 30 秒
第 3 组:
15 个单腿臀桥
12 至 16 个俄罗斯转体
平板支撑 30 至 60 秒

星期三: 步行、慢跑或跑步 2 英里(3.2公里)。
选项 A: 慢跑 4 分钟然后步行 1 分钟(共 2 英里)
选项 B: 步行 6 分钟然后慢跑 2 分钟(共 2 英里)

星期四: 力量训练(每组 3 次)。
第 1 组:
8 至 10 个肩部推举(根据需要调整重量)
12 至 16 个交替平板膝碰肘
第 2 组:
10 个哑铃硬举
12 至 16 个交替分腿弓步
8 至 10 个俯身飞鸟
第 3 组:
前伸平板支撑 30 至 60 秒
平板支撑+开合跳 30 至 60 秒
8 至 10 个哑铃深蹲推举
屈伸 25 秒


步行、慢跑或跑步 2.25 英里(3.6 公里)。
快速慢跑 3 分钟然后步行 90 秒,共 2.25 英里(3.6公里)。


现在,"Boss" Everline 与运动教练 Desiree Lopez(一位满头乌黑长发的女士)站在一间宽敞的健身房里。

Boss: 准备好了吗?保持核心紧绷。

文本: 负重深蹲 - 8 个 让您的双腿变得更加强健!

Boss 和 Desiree 示范如何做负重深蹲。从站立位置开始,弯曲双膝,放低臀部,然后回到站立位置,反复进行。双手分别握住一个哑铃置于身体两侧,保持双臂伸直

Boss: 显然我做起来很轻松你也可以像我一样。

文本: 分腿弓步 - 8 个

现在,Boss 将一侧腿(膝盖弯曲,脚平放在地上)置于身前,同时将另一侧腿置于身后。不断地将身体重心放在前腿,同时前后摆动双臂(就像在跑步)。

Boss: 我喜欢用手,感觉就像运动员。

Desiree 仍在做负重深蹲。)

Boss: Desiree Lopez感觉怎样?

Desiree: 我已经做了12个了你多少了?

文本: 颈后三头肌弯举 - 8 个 让您的双臂变得更加强健!

文本: 哑铃硬举 - 10 个

Boss 和 Desiree 示范如何做哑铃硬举。他们俩都在自己的身前掌心朝内正手握一对哑铃。


Boss: 感觉怎样?很好!

文本: 交替平板支撑 - 30 秒。收紧您的腹肌!

Boss 从平板支撑位置(就像在“俯卧撑”的到顶位置)开始演示。Boss 抬起一侧腿,朝另一侧肩膀拉伸膝盖。他将膝盖推回到起始位置,然后用另一侧腿做这个动作。 Desiree 也做交替平板支撑动作。

Boss: 一、二、三、四。尽量往前。

Boss 和 Desiree 躺在地板上。他们将一侧腿伸直,另一侧腿弯曲且脚平放在地板垫上。他们将双臂放在臀部两侧的地板上。


Boss: 抬腿过膝盖。小角度。往上伸。

文本: 平板支撑+开合跳 - 8 个

现在,Boss 和 Desiree 演示如何做平板支撑+开合跳。 从平板支撑位置开始,双腿伸直,双脚并拢,双腿向外侧跳,然后回到起始位置,快速反复进行。

Boss: 跳起来。保持核心紧绷。背挺直。

文本:俄罗斯转体 - 30 秒。


Boss: 我们要同步。大家跟我们一起练呢。

文本: 屈伸 - 25 个

Boss 坐起来,将双膝伸向胸前。然后他向后倾斜,向前伸直双腿。他迅速重复上述动作。他将双臂伸直放到身体两侧。Desiree 也做“屈伸”动作,但是她通过将手臂伸直且掌心放在地板上来支撑身体。

Boss: 你累了吗?

Desiree: 不累

Boss: 我不停下来。不过你的手放下来了。我比较强。

Desiree: 什么?

Boss: 看看我,再看看你

Desiree: 天啊

Boss: 我比你强

文本: 如需了解我们的每周培训计划,请访问网站。



  • 摩根大通企业竞跑赛 Facebook 主页;
  • Twitter 和 Instagram:摩根大通 (JPMorgan);
  • 主题标签 JPMCC;
  • (以及)#重塑奔跑。


如果出现任何已知 COVID-19 症状或 COVID-19 检测呈阳性,则应在参加此系列活动之前寻求医疗协助。





选项A:5 分钟跑步/30秒休息(1.75英里/2.8公里)





  • 12–16个高台阶跨步(*可负重)
  • 12–16个交替后弓步


  • 30秒腘绳肌桥式
  • 8个哑铃深蹲(*视情况调整重量)
  • 20–30秒侧平板支撑,上腿抬起


  • 15个单腿臀桥
  • 12–16个俄罗斯转体
  • 30–60秒平板支撑








  • 8–10个肩部推举(*视情况调整重量)
  • 颈后哑铃臂屈伸(*视情况调整重量)
  • 12–16个交替直臂平板支撑膝碰肘


  • 10个哑铃硬举
  • 12–16个交替分腿弓步
  • 8–10个俯身划船


  • 30–60秒前伸平板支撑
  • 30–60秒直臂平板支撑开合跳
  • 8–10个哑铃深蹲推举
  • 25秒坐姿收腿