By Cesar Martinez, Renaissance ClubSport Aliso Viejo Elite Personal Trainer and Director of Wellness Sales & Marketing
We’re upping the ante with this month’s workout, so we hope you’re ready to step up (and row, dip, and mountain climb)! Start with cardio, perform 3-5 rounds of these four basic gym moves on the versatile Freemotion Step machine, and finish off with another round of cardio for a full-body workout that will hit every major muscle group. Care to raise the stakes? Challenge yourself, your buddy, or, if you’re feeling bold, try to beat a ClubSport personal trainer by seeing how quickly you can complete our strength-building block. Remember, however, that proper form is more important than speed, so make sure you can perform each movement soundly before attempting the challenge in order to avoid injury. Complete the workout, take the challenge, or do both!
The Challenge
Challenge a trainer or a friend and see how fast you can complete these four exercises. As always, do not sacrifice proper form for speed.
- Step-Ups: 10 reps per leg
- Rows: 10 reps
- Bench Dips: 10 reps
- Mountain Climbers: 20 reps total
The Workout
Start with a 1-mile run or 15-minute bike, then complete 3-5 rounds of the four exercises below, then finish up with a 1-mile run or 15-minute bike.
- Step-Ups: 10 reps per leg
- Rows: 10 reps
- Bench Dips: 10 reps
- Mountain Climbers: 20 reps total
The Moves
Step-Ups
10 reps per leg
Rows
10 reps
Bench Dips
10 reps
Mountain Climbers
20 reps total
Meet Cesar Martinez
Cesar Martinez loves to share his knowledge of fitness with clients who want to take their training to a new level. He believes everyone has the potential for greatness and the only thing in the way is commitment. He has over 15 years of experience in the health and fitness industry and has a B.A. in Kinesiology from Chapman University. Cesar is a certified Personal Trainer through NASM, NSCA, NCCPT, NESTA, and advanced Muscle Activation Technique (MAT) training. He has experience training professional athletes and national-level bodybuilding competitors with very successful results. Cesar’s personal work ethic and dedication have led him to quickly establish himself in the competitive bodybuilding world. He has also been featured in several fitness magazines.
