Test Exercise Program: Fit Blast Mountain Circuit
Time to get you ready for hiking 13ers and 14ers with this no-nonsense upper and lower body program! It tackles many major muscle groups and helps wire explosive movements necessary for high-altitude climbs. Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, etc.) and perform 12-15 reps for every workout. Also, perform 12-15 reps on each leg if you’re performing a single-leg exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout. Even when working with a Denver personal trainer, reflecting on your fitness sessions is always essential.
EXERCISE CIRCUIT 1
1st: Explosive medicine ball walking lunge: Explode from the bottom of the lunge while stepping forward
2nd: Neutral grip pullup: With or without straps/assistance
3rd: Burpees off a bench: Start movement from the edge of a bench instead of the floor
4th: Pushups with alternating single-arm ceiling reach
5th: Explosive single-leg squat with dumbbells
Plank on a stability ball (your elbows on the ball or floor for 30-45 seconds, keep your hips up)
6th: Wide grip pullup: With or without straps/assistance
7th: Bulgarian split squat: Keep your back foot on an elevated step while you drop into a single-leg squat
8th: Explosive pushups with feet on the bench: Explode from the bottom of the pushup
9th: Alternating bench step-ups with dumbbells
10th: Mountain climbers off the side of the bench
Plank with your feet elevated on a bench with alternating arm reach in front (on your elbows for 30-45 seconds)
Time to elevate your mountain approach with this exercise program from a Denver personal trainer! / Photo: Rainer Eck
EXERCISE CIRCUIT 2
1st: Walking lunge with dumbbells
2nd: Neutral grip pullup: With or without straps/assistance
3rd: Burpees off a bench: Start movement from the edge of a bench instead of the floor
4th: Standard pushups
5th: Alternating single-leg squat with dumbbells
Plank with your feet on a stability ball (your feet on the ball or floor for 30-45 seconds, keep your hips up)
6th: Wide grip pullup: With or without straps/assistance
7th: Bulgarian split squat holding medicine ball: Keep your back foot on an elevated step while you drop into a single-leg squat
8th: Explosive pushups with feet on a stability ball: Explode from the bottom of the pushup
9th: Non-alternating bench step-ups with dumbbells
10th: Mountain climbers off the side of the bench
Plank with your feet elevated on a bench with alternating arm reach in front (on your elbows for 30-45 seconds)
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include a different ratio of exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month today…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
