Carson City Volleyball Championship Warm Up

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As most of you know, in addition to running Wold Fitness Body Transformations, I am a youth sports performance specialist.

I work mainly with a local Volleyball Club as their head strength and conditioning coach, but consult with various schools districts and sports clubs as well.

Carson City asked me to develop a 5 minute Warm Up for all of the players to do before they even touch a volleyball.

Here’s what we came up with:

Volleyball Club Championship Warm Up

  • Seal Jacks x 20 (40 sec) Temp Raise, chest stretch
  • Mountain Climbers x 40 (80 sec) Temp Raise, hip loosener, core activation
  • Fire Hydrants x 10/leg (110 sec) Glute activation, hip loosener
  • Hindu Pushups x 10 (140 sec) Full body strength, posterior chain stretch
  • Hip flexor stretch x 20sec/leg (180 sec) Releases the “brakes” on hip extension
  • Glute bridges x 15 (210 sec) Glute activation/strength
  • Piriformis Stretch x 20sec/leg (250 sec) Releases the “brakes” on jump & squat
  • Tuck Jump x 10 (280 sec) Neural activation and explosiveness
  • Bicycle Crunch x 20 (300 sec) Temp raise, core strength

(The time on the side is a running clock towards the 5 minutes)

Here are videos of each exercise:

Seal Jacks

Mountain Climbers (Volleyball Players do these without the sliders)

Fire Hydrants (first exercise in series)

Hindu Pushups

Hip Flexor Stretch

Glute Bridges

Piriformis Stretch

Tuck Jump

Bicycle Crunch

Mobile Unit: Foucault’s Pendulum

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The Foucault Pendulum was an experiment designed to demonstrate the rotation of the Earth.

What does that have to do with this workout?

Nothing, except that one of the main is exercises is named “Pendulum Lunges”

I did this workout last night, and my thighs and arms are so sore I’m moving very slowly and carefully.

Here’s the workout:

  • Left Leg Pendulum Lunges x 60sec
  • Spiderman Mountain Climbers x 60 sec
  • Right Leg Pendulum Lunges x 60 sec
  • Froggers x 60 sec
  • X-Planks x60 sec
  • Rest x60 sec

Repeat for 4-6 rounds.

Pendulum Lunges

Spiderman Mountain Climbers



Notes: To make the pendulum lunges harder, you can hold a a weighted bag in front of your chest.

Mobile Unit: Circuit Of Desire

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Something I do to entertain myself is give things extraordinary sounding names:

- This is the Coffee Cup Of Destiny!

– This is the Key Ring Of Love!

– Behold, the Plaid Pants Of Awesomeness!

And so, I would like to present: The Circuit Of Desire

It is a relatively simple set of exercises designed to raise your metabolism and give you a toned and fit body.

Circuit of Desire:

  • 20 Hindu Pushups
  • 10 Kick Through Squats each side
  • 20 Tripod Switches
  • 20 V-Ups

Rest 60 seconds.  Complete 6-8 rounds.

Desire Exercise Number One: Hindu Pushups

Desire Exercise Number Two: Kick Through Squats (Advanced: Kick Through Squats With Pillow Twist)

Desire Exercise Number Three: Tripod Switches

Desire Exercise Number Four: V-Ups

Mobile Unit: Matrix Combos

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These combos are really fun because once you get them flowing, you won’t realize how much time has passed until your watch alarm beeps to let you know that time is up.

And you can do them in just about any hotel room (with the exception of those capsule hotels in Japan)

The Matrix Combo consists of only three exercises: a push, a twist, and a squat.

Matrix Combo Number One is a quadruped pushup to a spinal flag to a deck squat:

Matrix Combo Number Two is a quad pushup hop to a spinal flag to a pistol squat (switch legs each time through):

I usually do these combos for between 15 and 20 minutes.

Occasionally I’ll set a goal for number of times through. Like… “I’m going to do the Advance Matrix 2 through 50 times without stopping.”

When using these as a hotel room workout, do these every other day. On the in-between days do something different.

An example of the in-between days workout could be 5 times through the Canadian Power Workout and then 5 times running up the stairs in your hotel and walking down.

Have fun!

Mobile Unit: Frozen Heat For A Hot Body

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When you need a great bootcamp workout but are stuck in a hotel room, this circuit is a great way to work on sculpting your hot body.

It is based on something I’ve been experimenting with for the past three years, something I call Frozen Heat.

Why Frozen Heat?

Because if I wrote about it like an exercise scientist, I’d have to call it Iso Dynamic Peripheral Heart Action Circuit For Metabolic Acceleration.

Frozen Heat just sounds better.

For each big movement of the body, I’ve paired a static hold (freeze) with an explosion movement (heat).

This particular bootcamp workout has six exercises.

Here is a quick demo video of this circuit:

For each freeze hold the position for 60 seconds. For each Heat do fifteen reps.

  • Squat hold x 60 sec
  • Squat Hop x 15
  • Pushup Hold x 60 sec
  • Quad Hop x 15
  • One leg bridge x 30sec each side
  • Spinal Flag to bridge slam x 15

Rest 60 sec and repeat.

Perform 4 to 6 rounds.

Frozen Heat Exercise One: Squat Hold

Frozen Heat Exercise Two: Squat Jump

Frozen Heat Exercise Three: Half Pushup Hold

Frozen Heat Exercise Four: Quad Pushup Hops

Frozen Heat Exercise Five: Single Leg Glute Bridge Hold

Frozen Heat Exercise Six: Spinal Flag To Bridge Slam

Have fun!

Wold Fitness Mobile Unit: Canadian Power!

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I wrote this fun circuit for a client who was training to be a Canadian Mountie.

I had no idea that there were still mounties, but that’s beside the point.

When you can’t come to bootcamp and you want a simple workout that you can do in your living room or hotel room, this is the ticket.

It consists of four exercises performed with no rest in between.

They are:

The whole sequence takes 5 minutes.  Rest 1 minute between rounds and repeat 5-8 times.

Here are the exercises ~

Canadian Power Exercise One: Spiral Squat

Canadian Power Exercise Two: Quad Pushup

Canadian Power Exercise Three: Willow Quarter  Burpees

Canadian Power Exercise Four: Jump Squats

That’s it!

Start the workout with a 5-10 minute functional warm up and finish with five minutes of stretching.

Have fun!

Wold Fitness Mobile Unit: Rockstar Challenge

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Grab your stopwatch and get ready for the Wold Fitness Mobile Unit’s RockStar Challenge!

Here is the workout –

As many rounds as possible in 20 minutes of:

  1. 20 Quad Pushups/Quad Hops
  2. 15 Kick Throughs (each side)
  3. 10 Frogger Burpees without Jump
  4. 15 Jump Squats

Rockstar Challenge Exercise One: Quad Pushups or Quad Hops

Rockstar Challenge Exercise Two: Kick Throughs

Rockstar Challenge Exercise Three: Frogger Burpees (without Jump)

Rockstar Challenge Exercise Four: Jump Squats

Record how many rounds you get through in the 20 minutes, catching your breath when you need to.  Every time you do this workout, try to get more done!

poster fat

Mobile Unit: Basic Workout

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A lot of my bootcamp replacement workouts have advanced movements like Spiral Squats and Tripod Switches.

This is a bare-bones, no-nonsense workout that you can do in a hotel room or at a park, WITHOUT the big, dynamic, advanced moves.

No-Nonsense Workout:

  • Back Foot On Bed Lunges x 15 each leg
  • Pushup with feet on bed x 15 reps
  • Plank x 30 seconds
  • Single Leg Glute Bridge x 15 reps each leg
  • Wall Stickup x 10 reps

Complete 3-6 rounds.

6 Week Workout For: Volleyball

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Short and sweet: This is the summer volleyball weightlifting program for Carson City Volleyball Club, where I’m the head strength and conditioning coach.

There are 3 different “days” in this program, A, B, & C.  If you workout on Monday, Wednesday, and Friday, it would would look this:

  • Mon: Day A
  • Wed: Day B
  • Fri: Day C
  • Mon: Day A (add weight, reps, time, etc)
  • Wed: Day B (add weight, reps, time, etc)
  • And so on for 6 weeks

Day A:

A1: Rack Pulls 5×5 (45 seconds rest)

A2: Swiss Ball Mountain Climbers 5×30 (45 seconds rest)

B: Barbell Step Back Lunge Off Box 3×8 (30 seconds rest)

C1: 45 degree back raise with 5 sec hold at top 3×10 (0 seconds rest)

C2: Sprinter Sit Ups 3×20 (0 seconds rest)

C3: Rope Face Pull 3×12 (30 seconds rest)

Metabolic-Blast, Bootcamp Style

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This is a simple metabolic “boost” that you can add to the end of your next workout to kick your metabolism into overdrive for AT LEAST 36 hours.

In this bootcamp-style circuit, you’ll go through 3 exercises for time, then rest 1 min and do it again!  You can go through it up to four time, but if you go all-out-balls-to-the-wall-beast-mode, you might only be able to get two rounds.

Want to keep going after four rounds?  Instead of adding more rounds, try to up your intensity level.  Don’t mistake quantity for quality.  Dig deep and I promise this will get your fat cells shrinking.

Bootcamp Style Metabolic Blaster:

A. Burpee – 45 seconds

B. ValSlide Mountain Climber – 45 seconds

C. Seal Jumping Jacks – 90 seconds

You can also do a few rounds during the day to keep your metabolism going into overdrive :)