Steve’s Trailer Trash workout at Max Fitness Club.
Click on red links to see video demonstration. Have FUN!

Warm up: Rhythmic (Watch or workout with Steve in this video)
Jog 8/jax 8 (4 sets)
Shuffle touch  8/two step Heisman 8 (4 sets)
8 squat arm circles/ side to side reach over (4 sets)
3 minutes jump rope


TENS-&-BURP (3 ROUNDS)
Individual challenge.  Complete 10 reps of the exercise given and finish with a burpee.  BcX’r will complete 3 rounds as fast as they can individually for time.

10 jax- burpee
10 sec football stomp – burpee (see stomps in this video at 20 secs, when Steve yells SHUFFLE)
10 hiesman- burpee
10 2 count butt kik- burpee
10 high knees- burpee

 

Around the Outside (5 rounds)

Tools: sand bags, battle sticks
Set up cone 50 meters away, 25 jumping jax with battle stick (8lb power bar or dumbbells), standing presses with 25lb sand bag (or plate weights, dumbbells or medicine ball), 100 meter spring with 30lb jug (or dumbbells).

25 jax (jumping jacks) with battle sticks
25 sand bag presses
100m jug run

 

THE DIRT ROAD – BCx Class Workout (for groups or partners)
(7 minutes round/3 min rest/7 minute round)

A: Tools: picnic table, rope and plate, 45lb plate
In pairs (workout partners),  BcX teams will line up at the picnic table.  Coach will place cone 50m away in both directions.  (half the teams will run west and half east.)  BcX’r “A” will do overhead squats with 45lb plate and their butt must touch the picnic table while BcXr ‘B” will sprint pulling rope with the 45ln weight around the 50m cone and back and switch.  Most reps of overhead squats in 7 minutes.  Then 3 minutes of rest and move onto the next mission.  Make sure to keep an on going count of reps.

45lb OH squat
100m Weighted rope pull

B: Tools: jugs, 20lb sand bag

Each team will need 2-sand bags and 2-jugs and the picnic table.  Same set up as previous.  BcX’r “A” will don 1 sand bag on each shoulder with help from there “B” and begin to squat touching the picnic table, while “B” carries two jugs to the 50m cone and back (100m).  most squats in 7 minutes.  Make sure to keep an ongoing count of reps

Sand bag squat
100m Jug run

  

ABDOMINALS (3 SETS TOGETHER)

25 CRUNCHES
25 SLOW BICYCLES
25 FAST BICYCLES
25 LEFT OBLIQUE (keep back off the ground)
25 RIGHT OBLIQUE

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