Week 4 Training
September 28, 2020
Join Celebrity Trainer Ron "Boss" Everline on a 4-week training journey to help you and your colleagues get ready for the big event!
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 jpmorganchasecc.com 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.
Week 4 Workout
3.1 mile walk, jog, or RUN
Option A: 25 min Steady Run, Walk if necessary
Option B: Fast Walk for 3.1 miles (finish in 45 min or less)
Strength Training (3x each set)
- 12–16 Step-Ups (*weights are optional)
- 12–16 Alternating Step-Back Lunges
- 30 sec Hamstring Bridges
- 8 Dumbbell Squats (*adjust weights as needed)
- 20–30 sec Side Plank with Top Leg Raised
- 15 Single Leg Hip Bridge
- 12–16 Russian Twists
- 30–60 sec Planks
25 min steady walk, jog, or run
Option A: 4 min Jog / 1 min Walk (for 2 miles)
Option B: 6 min Walk / 2 min Jog (for 2 miles)
Strength Training (3x each set)
- 8–10 Shoulder Press (*adjust weights as needed)
- Overhead Tricep Extension (*adjust weights as needed)
- 12–16 Alternating High Plank Knee to Elbow
- 10 Dumbbell Deadlifts
- 12–16 Alternating Split Lunges
- 8–10 Bent-Over Flies
- 30–60 sec Plank Reaches
- 30–60 sec High Plank Jacks
- 8–10 Dumbbell Squat Press
- 25 sec In & Outs
Take this day to recover
3.5 mile walk, jog, or run
- Option A: Run 3.5 miles
- Option B: 3 min Steady Jog / 90 sec Walk for 3.5 miles
Take this day to recover