Advanced Workout with Joel Marion

This is an advanced phase 1 day 1 workout by Joel Marion, another one of my favorite personal trainers and nutritionist.

Warm up:
• Foam rolling 10x per trouble spot
• Prisoner squat 10 reps (hands behind head)
• Pushups 10 reps
• Stick up 10 reps (leaning up against a wall and move arms up over your head)
• Prisoner lunge 10 reps (hands behind your head)
• Perform this circuit 2 x

Advanced Phase 1 Day 1 workout A:

Do a warm up set with 50% of regular weight for exercises in the first circuit.

• Dumbbell reverse lunge 8 reps per side (201 tempo)
• Dumbbell chest press 8 reps (301 tempo)
• Dumbbell row 8 reps per side (201 tempo)
• Stability ball rollouts 12 reps (301 tempo)
• Do all sets with no rest. Rest 1 minute after each circuit. Perform 3 circuits altogether.

Rest 1 minute.

Circuit 2:

• Dumbbell squat 30 seconds
• Close grip pushup 30 seconds (shoulder width apart)
• Dumbbell rear delt lift 30 seconds (bend over with a lateral raise)
• 1 Arm dumbbell squat and press 30 seconds per side
• Perform this circuit 3 x and rest one minute after each circuit.

Circuit 3:

• Burpees 30 secondsjacks-400x400
• Total body extensions 30 seconds (1/3 squat and lift off up onto toes with arms up)
• Jumping jacks 30
• Rest 30 seconds in between sets
• Perform 3 sets of this circuit.

Make sure you stretch your body including those LEGS and GLUTES!! You can even do some more foam rolling for the legs (hamstrings, glutes, IT band, etc.) If you still have lots of energy after this workout and want to do some cardio you can do 20-30 minutes of steady state cardio or if you want more of a challenge, try a HIIT (high intensity interval training) cardio. A few minutes of sprints/jog or walk is one example of this type of cardio. Either way, have fun and stay active!!!

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About Teresa

I was born and raised in Vancouver, BC. You could say I was one of the “originals”. LOL!! Growing up, I watched my mom bake and cook various delicious dishes and wanted in on the action. When I was five I received my very own miniature baking sheet and tart pan. I remember making tiny “Barbie size” buns and mini cinnamon crescents among other delicious goodies. With much anticipation and joy, I watched and waited for them to rise and bake. I was thoroughly ecstatic when I saw the perfectly golden pastries coming out of the oven. Those were humble beginnings and as time went on, they evolved into much more sophisticated culinary fare. One particular thing that was instilled into me at an early age was the need to “revamp” the recipe and make it healthier. My mom was a firm believer in using less sugar and less butter in her baking. She would also add different ingredients to better improve the flavor and health benefits of whatever she was baking. Much of her skills and talent have transferred onto me in which I’m very thankful for. I have also watched many episodes of CityLine and Martha Stewart which further developed my cooking and baking skills. Whenever I bake, I like to use the finest ingredients. These include a wide variety of ancient grains and gluten free flour. I love to experiment with old family classics and marvel at the “fabulicious” outcomes! Yum! Yum! My other passions are fitness and fashion. I am a fitness model who thrives on being healthy, remaining youthful and in optimal shape. I love to train my body hard and incorporate good nutrition and supplementation to go along with it. I have studied many interesting topics on health and nutrition along with diet and exercise plans from some of the top coaches/personal trainers in North America. I love to share my knowledge from what I have learned and pass it on. Remember this: Knowledge is power only when you use it.

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