Extreme Conditioning with Jen Sober

Deep Creek Lake's physical trainer, Jen Sober, is none other than the real deal! She is the TEVA Running Series champion as well as the most legit chick I know. Issac and I started training with her a month ago (thanks to Russel) and we have spent the better part of this month recovering! Tonight we just wrapped up the Extreme Conditioning class high up on the mighty WISP mountain and I found it to be a class worth recording; basically, so I can take this workout to China. Below is the outline of tonight's session.

Warm-up: 4 reps

• Jog in place - 1min


• Burpees (Up-downs) - 1 min

Workout 1: 5 reps - alternate

• 10 pushups


• 10 mountain climbers

Workout 2: Leg Burns - Using Medicine Ball

• 20 squats extending ball out with arms


• 20 lunges extending ball to each side (rotating)


• 20 Jump lunges extending ball to sides

Workout 3: Abs

• 40 bicycle situps - twisting torso in unicen with legs


• 40 leg lifts

Workout 4: Stations - 2 minutes at each

• Station 1: Wall Squat with ball between knees, dumbells out to sides. Then switch to squats with dumbell chest press


• Station 2: Squats with hand ball extending one arm out perpendicular to body. Switch arms half way.


• Station 3: Extended Balance on Yoga Ball


• Station 4: Balance pushups to mountain climbers


• Station 5: Squat thrusts on floor balance ball rotating to each side


• Station 6: Treadmill running


• Station 7: Step-ups with ball onto bench

Workout 5: Leg Burners Again

• Workout 2: Leg Burns - Using Medicine Ball


• 20 squats extending ball out with arms


• 20 lunges extending ball to each side (rotating)


• 20 Jump lunges extending ball to sides

Workout 6: Abs - With medicine ball

• 20 situps rotating ball to each side


• 20 situps with ball over head


• 20 keeping legs lifted, rotate with ball to each side and touch floor

Workout 7: Abs - 2 sets

• 40 bicycle crunches


• 40 legs lifted lower ab crunches

Workout 8: Abs

• On elbows in situp position hold steady, back straight for 3 minutes

Stretch it all out!

When done correctly this workout can be executed in 1 hour. And you will feel the pain :)

A little more info about Jen:

Jen has been in the fitness industry for 15 years. She has a B.S. in Exercise Physiology from Trenton State College (now the College of New Jersey). For many years she directed wellness departments in major corporations such as American Express and AOL. Since then she has been in Deep Creek Lake for 7 years teaching a variety of exercise classes. She has been teaching Cardio Kickboxing and Body Sculpting classes for about 15 years and Sports Conditioning Style / Outdoor classes for about 5 years.

If you are interested in participating in Jen's classes visit: http://www.balancedbodystudio.com/index.html

Play Hard,

Jesse