Thursday, 28 November 2013

Wednesday Pyramid Workout

It had been way too long since we met for our Wednesday Lunchtime Boot Camp! This group is truly amazing and such an inspiration. Yesterday was our first indoor workout for the Lunchtime session and it went really well. 

Wednesday Pyramid Workout

Warm Up
40 seconds skipping in place
20 seconds low jacks
repeat 3 times

Strength Building Pyramid
10 reps of everything and with each round you add an exercise
example - round 1 is squats; round 2 is squats and squat jacks; round 3 is squats, squat jacks, and back lunge with front kick, etc...)
Squat Jacks
Backwards Lunge with Forward Kick (5 per leg)
Mountain Climbers (for each 2 legs = 1 rep)
Push Ups

Core Series
10 reps each
Supine double leg drop
Reverse crunches
Dead bug
Russian twists
Plank (we did 10 second hold 1st round and 60 second hold 2nd round)
repeat 2 times

Thursday Strength Workout - The Perfect 10

Today for the Get Fit for United series, I am leading the Full Body Strength workout. I have decided to bring back The Perfect 10 Workout from August, with a few tweaks, as this group bring their own hand weights / dumbbells. 

Here is the link to the original Perfect 10

...and the full workout, with the tweaks for today!

The Perfect 10
Warm Up
20 jumping jacks
5 burpies

The 10
60 seconds of each x 3 rounds
Reverse Lunges - holding weight(s) on sides of the body or up near chest
Dumbbell Rows - bent over slightly from hips and squeezing shoulder blades together to row elbows upwards 
Side Lunges with Biceps Curl - as you return to standing from side lunge bend elbows to do a biceps curl (30s/side)
Push Ups
Mountain Climbers
Squat Press - squat low and as you stand, press weights up and over your head to a light touch
Triceps Extensions - weight overhead, bending and straightening the elbows, using the backs of the arms
Squat Jumps

Wednesday, 27 November 2013

Full Body Blast Tabata

Another wonderful Tuesday Tabata class for the Get Fit for United Way campaign! Nearly a full class and we had fun through the four stations. Find the 25 minute workout below that will have you sweating and working through your entire body!

Full Body Blast Tabata
(20 seconds work, 10 seconds rest for everything)

Warm Up (4 rounds of each, alternating = 4 minutes total)
- Jumping jacks
- Burpies

Strength Stations (8 rounds of each = 4 minutes each)
1)  Push Ups

2) Low Squat Side Steps with Resistance Band
(could hold dumbbell if no resistance band)

3) Downward Dog Core Series
(downward dog position – lift right leg and bring right knee to right elbow, then back up in the air, then to left elbow, then back up in the air and then to your nose, then back up in the air. After all three, switch legs. Continue this way.)

4) Backwards Lunge with Front Kick
(one leg per round, alternating each round)

Core (4 rounds of each, alternating = 4 minutes total)
- Supine toe touches 
(with legs straight up and laying on your back, then reaching right hand to left toe lifting shoulder blades off floor, return to the ground, and
left hand for right toes, etc and continue)
- Supine double leg drop 
(flat on your back, with legs straight in the air and dropping the legs slowly towards the floor, as low as you can with control, return to starting position and repeat)


Thursday, 21 November 2013

30 Minute Tabata on Tuesday

It stayed nice and warm inside while the sun set and the temperatures dropped during our Tuesday Tabata class this week! Everyone worked hard, and although I heard a few complaints, I think they enjoyed themselves!

30 Minute Tabata on Tuesday
set your timer for 20 seconds work and 10 seconds rest x 4 rounds per set of exercises

Warm Up
- burpies
- jump squats

Upper Body 1
- push-ups
- triceps dips

Lower Body 1
- low lunge pulses (alternate legs each round)
- side plank with leg lift (alternate legs each round)

Upper Body 2
- army crawl
- crab toe touches

Low Body 2
- supine glute bridges (on back with knees bent and feet on floor. lift glutes into bridge. slowly lower to ground, uncurling spine. lift back up slowly. repeat.)
- squats

- 3-point plank (low plank from forearms and either one knee or one foot on ground supporting lower body. alternate knee/foot each round)
- full sit-ups


Monday, 18 November 2013

Intro to Tabata


With the second round of Get Fit for United Way, we brought things indoors and are now offering a 30-minute Tabata class as the Tuesday session. The first class was November 5 and we completed an intro to Tabata class, with a little mix of everything!

Intro to Tabata
all sequences are 20 seconds work, 10 seconds rest for 4 rounds (4 minutes)

- jumping jacks
- skipping in place
alternate each round (4 sets of each)

Arms and Legs 1
- push-ups
- isometric sumo squat with calf raises
alternate each round (4 sets of each)

Arms and Legs 2
- army crawl
- alternating step-back lunges
alternate each round (4 sets of each)

Arms and Legs 3
- plank rows (use H20 bottle and alternate rowing arm each round)
- pulse lunges
alternate each round (4 sets of each)

- bicycle crunch
- side plank with leg lift (alternate legs each round)
alternate each round (4 sets of each)