Skip to main content



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

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: Hey guys, it’s the final week of the JPMorgan Corporate Challenge. We have to make it count. I’m excited to run with you. The JPMorgan Corporate Challenge Virtual is about pushing the limit and comradery, teamwork. This is about holding each other accountable. Taking each other to the top. So come join, I’m with you. Let’s continue to rock.

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

Ron "Boss" Everline: It’s week 4 and we can see the finish line. This week we’re going to focus on core and lower body exercises again! And be working up to the 3.1 miles on our big Saturday run. Let’s get it.

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

Monday: 3.1 Mile Walk, Jog, or Run.

  • Option A: 25 minute steady run. Walk if necessary.
  • Option B: Fast walk for 3.1miles (finish in 45 minutes or less.)

Tuesday: 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 30 second Side Plank with Top Leg Raised.
  • SET 3:
  • 15 Single Leg Hip Bridge.
  • 12 to 16 Russian Twists.
  • 30 to 60 second Planks.

Wednesday: 25 Minute Steady 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).

Thursday: 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.

Friday: Rest and Stretch. Take this day to recover.

Saturday: 3.1 Mile Walk, Jog, or Run.

  • Option A: Run 3.1 Miles.
  • Option B: 3 minute steady jog and 90 second walk for 3.1 miles.

Sunday: 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.

Text on screen: Step Ups. 8 Reps.

On screen: Desiree repeatedly steps onto a small platform, straightening one leg and lifting the other leg so the hip and knee are both at 90-degree angles. Then she steps back down to the floor. Then, Boss addresses the viewer.

Ron "Boss" Everline: Step ups. But what I would like to see is you guys advance, add weights.

Text on screen: Weighted Squat - 8 reps.

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: Keep your chest up. Breathe. Hold the weights tight.

Text on screen: Bent-Over Flies - 8 reps. Strengthens your arms!

On screen: Boss and Desiree demonstrate bent over flies. They stand, bent over, with a dumbbell in each hand (palms facing out.) They raise their arms to the side, until parallel with the floor. Then they lower their arms back to the starting position. They do this repeatedly.

Ron "Boss" Everline: We’re gonna turn our palms up and we’re gonna go wide. We’re building our wings up to take off in this corporate challenge.

Text on screen: Overhead Triceps Extension - 8 reps.

On screen: Boss lifts a dumbbell with palm facing upward and elbow pointing outward. He bends his elbow up behind his head and then slowly, repeatedly, lifts and lowers the dumbbell behind his head. Desiree demonstrates the Overhead Triceps Extension exercise too.

Ron "Boss" Everline: You’re gonna bring your elbow behind your head. Grab some canned goods, like I said you can do it in the living room, you can do it in the bathroom. Just do it, okay?

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 still straight.) They do this repeatedly.

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

Text on screen: Russian Twist - 30 seconds. Tightens your core!

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: Why am I making that noise?

Text on screen: Alternating High Plank Knee to Elbow - 30 seconds.

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

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

Text on screen: Plank Reach - 30 seconds.

On screen: They demonstrate the plank reach. Their arms and elbows bare their weight (with their chest and straightened legs off the floor.) They extend one arm out and then return it. They alternate their reaches.

Ron "Boss" Everline: 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. Try and stay as tight as you can.

Text on screen: Side Plank with Top Leg Raised - 30 seconds.

On screen: They demonstrate the exercise by holding their bodies on their side, in a straight position, supported only by one arm and the side of one foot. The other leg is held straight and parallel with the floor.

Ron "Boss" Everline: Right here we’re gonna hold for 20-30 seconds. Hold it. Hold it. I’ve had a blast on this 4 week training journey with you. Thanks for joining in. Later this week we’re kicking off the JPMorgan Corporate Challenge Virtual, and you’re ready. Before or after you walk jog or run, make sure you snap a picture and hashtag remixtherun. I’ll see you at the virtual finish line.

On screen: A montage shows J.P. Morgan Corporate Challenge events from previous years, with international participants running, walking, using wheelchairs, and taking selfies.

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


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

Boss: 大家好,距离企业竞跑线上赛还有最后一周。抓紧时间。能与大家一起赛跑,我很兴奋。企业竞跑线上赛旨在挑战极限,促进伙伴情谊和团队精神。关键在于彼此激励。互帮互助,共攀高峰。来参加吧,我陪大家一起。我们继续运动起来。

文本 摩根大通 (J.P. Morgan)企业竞跑赛线上赛事 - 主题标签混合竞跑 第四周:与 Ron "Boss" Everline 教练一起参加培训。

Boss: 现在是第4周终点线已近在眼前。本周继续重点进行核心以及下肢训练!完成热身,准备好周日进行5公里跑。开始吧。

文本 第四周的锻炼。 (截图)

星期一: 步行、慢跑或跑步 3.1 英里/4.96公里。

  • 选项 A: 匀速跑步 25 分钟。必要时可步行。
  • 选项 B: 快走 3.1 英里/4.96公里(在 45 分钟或更短时间内完成)。

星期二: 力量训练(每组 3 次)

  • 第 1 组:
  • 12 至 16 个前跨步(可以选择加重量)
  • 12 至 16 个交替后撤弓步
  • 第 2 组:
  • 腘绳肌桥30 秒
  • 8 个哑铃深蹲(根据需要调整力度)
  • 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: 匀速步行、慢跑或跑步 25 分钟。

  • 选项 A: 慢跑 4 分钟然后步行 1 分钟(共 2 英里/3.2公里)
  • 选项 B: 步行 6 分钟然后慢跑 2 分钟(共 2 英里/3.2公里)

星期四: 力量训练(每组 3 次)

  • 第 1 组:
  • 8 至 10 个肩部推举(根据需要调整力度)
  • 颈后三头肌弯举(根据需要调整力度)
  • 12 至 16 个交替顶肘平板支撑
  • 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

星期五: 休息和拉伸 利用这一天进行恢复。

星期六: 步行、慢跑或跑步 3.1 英里/4.96公里。

  • 选项 A:跑步 3.1 英里/4.96公里。
  • 选项 B:匀速慢跑 3 分钟然后步行 90 秒,共 3.1 英里。

星期日: 休息和拉伸 利用这一天进行恢复。

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。

文本: 前跨步8 次

Desiree 反复在一个小平台上踏步,伸直一侧腿,抬起另一侧腿,使臀部和膝盖都成 90 度角。然后她踏步回到地板上。

Boss: 踏步提膝。我想看到大家进阶增加重量。

文本 负重深蹲 - 8 次。

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: 挺胸。注意呼吸。抓紧哑铃。

文本 俯身飞鸟 - 8 次。 让您的双臂变得更加强健!

Boss 和 Desiree 示范如何做俯身飞鸟。先站立后俯身,双手分别握住一个哑铃(掌心朝外)。将双臂举高到身体两侧,直到与地板平行。然后将双臂收回到起始位置。重复上述动作。

Boss: 掌心向上往两边伸展。打造自己的羽翼在企业竞跑赛上展翅高飞。

文本 颈后三头肌弯举 - 8 次

Boss 掌心朝上、肘部朝外举起一个哑铃。向上屈肘至颈后,然后反复缓慢地在颈后举起和放低哑铃。Desiree 也同时示范如何完成颈后三头肌弯举练习。

Boss: 肘关节可放脑后。拿点罐头食品吃,就像我说的在卧室、浴室都能做这个动作动起来,好吗?

文本 单腿臀桥 - 15 次。

Boss 和 Desiree 躺在地板上。他们将一侧腿伸直,另一侧腿弯曲且脚部平放在地板垫上。将双臂放在臀部两侧的地板上。通过伸展弯曲的腿一侧的臀部来抬高身体,使伸展的腿和同侧臀部保持笔直。通过放低身体回到起始位置(同时使伸展的腿和同侧臀部保持笔直)。重复上述动作。

Boss: 抬腿过膝。小角度。抬高。

文本 俄罗斯转体 - 30 秒。 收紧您的腹肌!


Boss: 我为什么要发出这种噪音。

文本 交替顶肘平板支撑 - 30 秒。

从平板支撑位置(如同“俯卧撑”的最高位置)开始,Boss 抬起一侧腿,朝另一侧肘部拉伸膝盖。他将膝盖推回到起始位置,然后用另一侧腿做这个动作。 Desiree 也同时做这个动作。

Boss: 一、二、三。往高抬。

文本 前伸平板支撑 - 30 秒。


Boss: 坚持30秒。伸手摸前方。尽量不要晃动身体。努力保持紧绷。

文本 高抬腿侧平板支撑 - 30 秒。


Boss: 就是这样,坚持20-30秒。坚持。保持。非常愉快与大家共同走过4周的训练旅程。感谢加入。本周晚些时候企业竞跑线上赛即将开跑。你也已经准备就绪。无论是走路、慢跑,还是奔跑


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

视频短片展示了前几年的摩根大通 (J.P. Morgan) 企业竞跑赛活动,国际参赛者在活动现场:

  • 跑步;
  • 步行;
  • 使用轮椅;
  • 以及拍摄自拍照。


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

法律披露信息: 参赛者必须遵守各地、州和国家/地区与口罩安全、锻炼和保持社交距离相关的所有适用的要求和规定。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B:快走3.1英里/4.9公里 (≤45分钟完成)




  • 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



选项A:4分钟慢跑/1分钟步行 (2英里/3.2公里)

选项B:6分钟步行/2分钟慢跑 (2英里/3.2公里)




  • 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







选项B:3分钟平稳慢跑/90秒步行 (3.1英里/4.9公里)