Watch out for October workout.

Remember that October is the triple threat month. Between Thanksgiving, Halloween and the whole month of octoberfest festivities it is easy to get thrown off track. Persevere in the face of temptation!!
Here is a quick workout idea for a fast 15 min blast of work.
2 minutes of each of the following.
High knees
Jumping jacks
Crunches or bicycles
Lateral jumping
Then run stairs for the last minute.

Have fun and Happy Thanksgiving!!
Stay strong YYC!!

Energy boost workout

Hey Calgary, it’s a bit gloomy out, here is a workout to boost your energy and get you through the next couple of days.

Full body circuit
Frequency: 3-5 x per week

Intensity: as much as you can do consecutively for one minute.

Type: resistance and cardio

Time: approximately 30-60 min

Do all exercises for one minute then move on to the next. Complete all and then start back at the beginning. Repeat as necessary:
Beginner: 2-3
Intermediate: 3-4
Advanced: 5-7

Simple for the at home exerciser
Always warmup for 5-10 min!!
1. Squats
2. Push-ups
3. Lunges
4. Crunches (unless you have back pain)
5. Pull-ups or chin-ups
6. Burpees
7. Lying super mans
8. Bicycles
9. Windshield wipers
10. Jumping squats

Stay strong YYC!!

Leg endurance workout

Give this one a try for sheer curiosity sake and a potential baseline test.
Squats: For time:
A thorough warmup is necessary for this one. Please be aware, if you have issues with knees, back, hips or neck you may just want to skip it.
Time yourself and log it somewhere.
This is one of my favorite workouts in my baseline testing workout series.
Remember to keep good form through the whole thing!!!
Good luck and
Stay strong YYC!!

Quick cardio workout

Here is a 20-30 min cardio workout.
Remember to keep track of our heart rate. 220-age is the absolute top of your scale. Try to keep it around 85% to be very effective if you are experienced. Go around 55-75% if you are a beginner or haven’t done any of these exercises before.
Stay strong YYC!!

Cycle through, top to bottom:
Rest as needed.
Beginner: 3-4 times
Intermediate: 5-6 times
Advanced: 7-10 times

1. 50 jumping jacks.
2. 100 mountain climbers. 50@ leg
3. 150 high knees. 75@ leg
4. 25 burpees.