Day 81

Day 81

Today's Workout
Ab Master

20 speed crunches
20 leg drops
20 weighted sit-ups with weight vest
40 scissor kicks
20 window wipers
20 slow bicycles
30 second Speed Crunches shooting for 1 a second.

Repeat 4x

Day 80

Day 80

Last 20 days left ahead of me. Each and every day I feel body adjusting to the consent strain. My body welcomes the burning sensation that I once dreaded. These last 20 days will be grueling and tiresome, but worth it.

Todays Workout

Warm-up 300 burpees completed sets of 25

Tabata Body Weight

Incline pull-up

Speed crunches

Pec flies with heavy band

Weighted Burpees

Push-ups

Russian twist with med ball

20 second intervals for 4 minutes add 5 burpees instead of 10 second rest

Day 79

Day 79

Today's Workout

Hit till your Fit 

1 minute of boxing on heavy bag 100% power

1 minute skipping double under

20 push-ups
1 minute of boxing 100%

1 minute declined pull-ups

20 push-ups

1 minute of boxing 100%

1 minute slam balls

Repeat 3 x times for total of 9 rounds

Day 78

Day 78

Today’s Workout

1:30 light bike

1:00 medium bike

30 seconds hard

Repeated 10x times

The gorilla workout
10 pullups
10 barbell thrusters
30 Knuckle Pushups
10 Chin-ups
Repeat 4 x times

10 Pullups
10 Lateral Shoulder raises
30 Dips
10 Chinups
Repeat 4 x times

10 Pull-ups
10 reverse grip bicep curls
20 handstand pushups
10 Chinups

Repeat 4 x times

Day 77

Day 77

Today's Workout

5 Stair sprints

150 skips

5 Stair sprints

20 push-ups

7 Stairs one-step-sprints

150 skips

7 Stair sprints

30 push-ups

5 Stair sprints two-at-time

150 skips

9 Stair sprints 

40 push-ups

Repeat 2X

76

Day 76

Today`s Workout

Weighted lunges

Sprints with hurdles

Tire throws

10 yard sprint med ball toss

Shoulder press

Kettel bell shrugs

1 minute intervals repeated 5X

Day 75

Day 75

Day 75 was one of my hardest days yet. I hadn’t planned on having such hard day but my family and friends have been right behind me these past 75 days urging me to work just a little more. Thanks guys you’re the best

Today warm-up

30 minutes of stretching

Today’s workout

1.25 mile shoot for under a 10 minutes

30 seconds Battle Ropes

10 Pistol squats both legs add a balance pad

30 seconds split jacks

5  Pull-ups

10 Dips

Repeat 3x times

8 Shoulder presses

8 Shoulder Fly's

8 Bent over fly's

20 inclined push-ups

30 Jack knives

Repeat 4 times

Lat-pull Down Super Set 7s

Upright Row 7s

100 Skips

25 v-sit ball throw

Repeat 3x times

2 km jog

10 hill Sprints

38 push-ups

Basketball court bear crawl

38 wide arm push-ups

38 alternating push-ups

Sideways crawl

38 power squats

3 sprints

8 field lines 

Day 74

Day 74 Sunday April 27^th

I was feeling quite sick from the weekend so I decided to sweet it all out. Yoga is a great wai tot relieve many illnesses like indigestion back pain or even a long weekend

Workout

45 minutes of  yoga in steam room

Day 73

Day 73 Saturday April 26^th

Today was a simple day of recovery from yesterday’s barbarian workout. I find the best way to deal with delayed muscle syndrome is through low impact exercises such a swimming or stretching.

Today's Workout

20 minutes on elliptical

20 sprint laps in pool done in sets of 5 

Day 72 Friday April 25^th

As of late I had been designing a program that can focus on mass building while still maintain an all around muscular endurance. The workouts design is to continually workout the body at a slow pace to improve best results.   

Warm-up

1 rep max bench press

20 squats

The Barbarian workout

8 roman dead lifts

10 pull-ups

8 kettle bell shrugs

10 weighted dips

Repeat 3x times

8 weighted squats

10 chin ups

8 shoulder presses

10 diamond push ups

Repeat 3x times

8 bench presses

10 pec flys

8 shoulder flys

10 log lifts

20 spilt jacks

Repeat 3x times

Day 71

Day 71 Thursday April 24th

Today was a little different than the others days. 4 sets of upper and lower body workouts to isolated the shoulder muscles and build strength around my knee which has been tight lately.  

Today's Workout

40 push-ups

45 spilt jacks

Repeat 4 times non stop

40 dips

45 jump squats

Repeat 4x times

40 dive bomber pushups

40 pistol squats

Repeat 4x times

40 wall walks

40 jump burpees

Repeat 4x times

Day 70----- 30 days left!

Day 70 

 Wednesday was my last 30 days left so the workout consisted of 30 reps of everything, an all-around total body workout to see how my body has improved. Now the next 30 days are going to be tough. Increased endurance increased power lifting and a whole lot of strength and body weight training. Time flies when you’re doing sit-ups.

Warm-up

30 minutes casual jogging increase incline every 5 minutes

Light stretching

Workout

30 push-ups

30 sit-ups

30 seconds of high knees

30 second plank

30 alternating mountain climbers

30 wide arm push-ups

30 double unders

30 back extensions

30 dips

10 dumbbell fly’s

10 dumbbell press

10 Shoulder press

Repeated 3x times

10 military press

10 back fly

10 pull-ups

Repeat 3x times

10 hand stand push-ups

10 upright row

10 bent over row

Repeat 3x times 

Day 69

  Day 69

Unfortunately I had an exam at 7 pm so I was trapped at the library for the better half of the day. While my back ached a little it felt good to stretch the day before. Poor posture can greatly affect the body in variety of ways most commonly is tight hip flexors and weak muscles around the abdominal area that cause the shoulder to slump and the spine to curve. To counter act the sitting muscles try im proving your posture while stretching the chronic tight muscles and strengthen your weak ones.

Today’s Workout

1:30 light bike

1:00 medium bike

30 seconds hard

Repeated 10x times

Day 68

Day 68

With my exam approaching I often found my self in the libarary and as a result from the excessive sitting I have developed some lower back pain. Therefore I wanted to get a good stretch in my lower lumbar are while strengthen my core. Today's workout is as following;

Warm-up

10 get out of beds

10 diamond pushups

10 wide arm pushups

Workout

30 crunches

30 jack knives

30 leg drops

Repeats 2x

30 divebomber pushups

30 med ball pushups

30 window wipers

Repeat 2x

1 hour of stretching

Day 67

Day 67 

I had been itching to get out and do some climbing unfortunately most places where I go bouldering were wet. So instead I decided to work out on the playground at the Campus View Elementary. Playgrounds offer a variety of exercises that can be playful yet challenging. Try It out sometime you’d be surprised how hard the monkey bars are now a days.

Warm-up

5 km run

Light stretching

Workout

30 pull-ups

30 chin-ups

15 presses

3 cycles on the monkey bars approximately 10 bars

50 sit-ups

40 Decline pull-ups

40 pistol squats

10 wide grip pull up

10 behind the back pull ups

Day 66

Day 66

With the recovery day from yesterday it was time to lift heavy. I had cut the workout into three phases each consisting of low reps with high weight and each repeated 4 times. Before each exercises however I exercised my 1 rep max just to mark down where I am at in phase 2.

Warm up

2 minute wall sit

30 push-ups

Workout

1 rep max dead lift

8-10 roman dead lift

10 weigted pull ups

30 second spilt jacks

Repeat 4 times

1 rep max bench press

8-10 inclined bench press

8-10 delicined bench press

20 dips

Repeat 4 times

1 rep max bent over row

8-10 bent over rows

8-10 shoulder flys

20 deep push-ups

Repeat 4 times

2.5 mile run

Day 65

Day 65 

Friday was a casual day of matenince. I primarily wanted to stretch my upper limps and my back from the countless hours of sitting I had been doing I decided to do some hot yoga. Most noticeably what I found was that I have a impingement in my right shoulder from a past injury. I will have to build the muscles surrounding this joint in order to save my shoulder.

Wamup

10 explosive jumps

Workout

5 mile Run

30 pushups

30 burpees

30 speed jumping jacks

1 hour of hot yoga

Day 64

                            Day 64 

Today was a variety of excerises that consisted of the upper chest and deltoid muscles. I worked out with a friend named Josh who actually works at Ian Stuart. He have a lot of advice on dieting which I have noted down for future reference. 

Warm-up 

20 yoga push-ups 

20 wide to close push-ups 

Today's workout

8 inclined presses 

20 diamond push-ups 

40 hammer curls 

20 dips

Repeat 4x 

7 forward shoulder raises 

7 lateral shoulder raises 

7 bent over shoulder flys 

8 Arnold presses 

20 inclined shoulder push-ups.

Repeat 3x 

1 minute of fast split jacks

Day 63

Day 63

Wednesday was another session at the gym. As I move into my final 30 days of working out I plan on integrating heavy lifting, body weight exercises and cardio endurance to make to get me into my peak physical condition. This means high weight, high sets, low reps and ton of cardio.

Warm-up

10 minutes of stretching

Today`s Workout

10 dips

5 chin-ups

20 trx knees in

10 declined pull-ups

Repeated 5 times

10 heavy deadlifts

5 pull-ups

5 chin ups

Repeated 5 times

8 Clean Jerks

20 rapid Bicep curls

12 reverse grip bicep curl

10 bent over rows

Repeated 5 times

Day 62

Day 62

Tuesday was Tabata at Wholly Fit and man did I get my butt kicked. It’s amazing how even a couple of days`` off`` can really affect your physical condition. The hardest part today was the sheer volume of each exercise’s I had to do while trying to give 100% intensity throughout each 30 second interval. Tabata is more of a mental battle so keep your timing accurate and focus unhindered for best results.

Warm-up

3 km run

Today`s Workout

Bent over rows

Push-up rows

Isolated punches on bag

Full sit-ups with med ball

Planks to elbows

Med ball slams

Squat jumps

30 seconds repeated 8X

Day 61

Day 61

Monday was a simple workout of pool exercises. I played a little game with myself that I liked to call the dog dish workout. The game is simple; you race yourself over 10 laps with a standard reasonable time. If you fail to achieve the time you have to take a ``penalty lap` which either consists of swimming without your feet or hands, your choice. I ended up doing 5 extra laps for a total of 15 laps.

Warm-up

20 push-ups

1 timed standard lap

The dog fish workout

10 laps

1 penalty lap each time you loss to your time

Day 60

Day 60

Sunday was cardio and weights at Ian Stuart. Way too many marshmallows this weekend had left me feeling bloated and grumpy so a rigorous workout was in order for me. I tried a workout today that a friend recommend, picking any number exercise’s you start at 60 work your way down to 10 and do the same workout in reverse. A great burn to end a great weekend.

Monday was abs

60 leg flutters

50 reverse crunches

40 full sit-ups

30 leg drops

20 crunchie frogs

10 toe touches

Repeat in reverse order

Day 59

Day 59

Saturday was a push up competition in sombrio first to a 100 wins as well as a 10 km hike along the beach. I had no weights with me but what I did have was competition. Growing up as an athlete I have always been competitive which probably have to do with my brothers and I always competing against one another. It was a close race between me and Drayden but I guess the past 58 days have really paid off.

Today`s Workout

100 push-ups race

10km walk on beach

Day 58

Day 58

Friday was laps in the pool. I wanted to get a good workout in before I went camping at sombrio and with my knee acting up the day before I had decided the pool was the best solution. Workouts in the pool are great for anyone who issues with injuries or weak muscles as the pool offers zero impact with maximum resistance.

Warm-up

5 min stationary kicks in pool

Today`s Workout

5 breast stroke

5 back stroke

5 butterfly

5 dolphin

Repeat 5 times

Day 57

Day 57 

Thursday was a double workout first was boot camp followed by tennis with my girlfriend. Boot camp was relatively easy but really kicked my butt was my girlfriend destroying me at tennis. She had played tennis most of her life so I was not prepared for the forehand she delivers. All round great day of sunshine and workouts.

Warm-up

25 burpees

2-100 yard dashes

Today`s Workout

Weighted lunges

Sprints with hurdles

Tire throws

10 yard sprint med ball toss

Shoulder press

Kettel bell shrugs

1 minute intervals repeated 2X

2 hours of tennis.

Day 56

Day 56

Wednesday was boxing routine with cardio and heavy weights. One of my favorite workouts is to include both boxing and heavy weights to maintain endurance while greatly improving balance and coordination. For maximum strength and endurance gains, have high weights with low reps and sustained cardio intervals to get an overall bodily workout.

Warm-up

Jump squats

10 minutes of stretching

Today`s Workout

3 minutes of boxing on heavy bag

1 minute double under

20 push-ups

3 minutes of boxing

1 minute declined pull-ups

20 push-ups

3 minutes of boxing

1 minute slam balls

20 push-ups

Day 55

Day 55

Tuesday was another tabata workout at boot camp. Before I had despised tabata because of its high intensity and endurance it delivers. However, it has begun to grow on me as my muscular endurance has increased over time.  A little trick to tabata is to count your reps between your first intervals and beat that number over the next 7 sets.

Warm-up

2km run

100 jumping jacks

Today`s Workout

Tire slams

Revers Crunches

Dips

Deep push-ups

Skipping double unders

Reverse Fly

30 seconds for 8 rounds

Day 54

Day 54

Monday was boot camp at Wholly fit and a shoulder killer. We had the luck of having the sunshine out so we decided to work out in the open field. I noticed the hardest exercise was the yoga push-ups particularly the downward motion was a real burn.

Warm-up

30 push-ups

2 km run

Today`s Workout

Shoulder press

Under grip tire toss

Kettle bell swings

Yoga push-ups

25 yard walk/ sprints

Military Press

Elbows to hands plank

Shoulder fly`s

1 min each Repeat 3 times 

Day 53

Day 53

Today was yet another 10 km run. unfortunately my knee began to get really sore around the 4 km mark so I decided to turn around for the sake of my knee. I've discovered that I have a muscle im-balance with the interesting muscles surrounding my knee. Particularly the abductor muscle which allow the knee to come towards the mid-line of the body. Its important to stretch the chronically tight muscles and to strengthen the weaken ones in order to have all round capable body. I ended up going home to do a set of abs before an hour of yoga. 

Today's Workout

8 km run

10 plank jacks

10 leg drops

20 leg raises

20 weighted crunches

30 bicycles

30 reverse crunches

40 full sit-ups

Day 52

Day 52

Event Training was at Mystic Vale. Since summer time is coming many people are getting into the running phase to really cut down their excess fat and improve their cardio. Therefore i wanted to challenge my clients with a cardio interval that was both challenging yet fun. The creek that divides Mystic Vale is bordered by series of wooden stairs, consisting of 73 on one side and 82 on the other. I'm so proud to say that two of my clients Kim and Laura both managed to do double unders, a feat that they haven't archived in quite some time.

Stair sprints

150 skips

Stair sprints

20 push-ups

Stairs one-step-sprints

150 skips

Stair sprints

30 push-ups

Stair sprints two-at-time

150 skips

Stair sprints 

40 push-ups

Day 51

Day 51

My body was sore after the 50 days so I decided to work on my flexibility for today. Flexibility is extremely important to maintain proper range of motion in the joints, preventing injury and maintain muscle growth. For best results hold the stretch for 30 seconds and repeat three times. The feeling should be a "achy pain" 

Hip Flexor quad stretch

Full body bridge

Seated trunk twist

Fold Over stretch

Butterfly Stretch 

Tricpe Stretch

Leg cross-over toe touch

Wide arm bicep stretch

Cat stretch

Cobra stretch. 

Hold each exercise 30 seconds

Repeat 3 times

Day 50--- Half way there

Day 50 half way there! Time fly's when your doing push-ups. Today's workout was at bootcamp. I decided to do a full body workout with 50 reps for each exercise while integrating sprint intervals.


Today's Workout

Warmup
50 fast feet
50 jumping jacks
50 high knees

Workout

50 yard sprint
50 jumping jacks
50 mountain climbers
50 squats

50 yard sprint
50 sit-ups rest at 25
50 step ups

50 yard sprint
50 push-ups rest at 25
50 bicycles
50 dips


End with 5 mile run.

Day 49

Day 49

Wednesdays workout was all about abs. A simple routine combined with a race at the end.

Today's Workout

20 speed crunches
20 leg drops
20 weighted sit-ups with weight vest
40 scissor kicks
20 window wipers
20 slow bicycles
30 second Speed Crunches shooting for 1 a second.

Repeat 2x

Day 48

Day 48 

Today was a full body blast with a good friend of mine Jen Baker. Jen who naturally is a swimmer was a little intimated by the gym but I managed to coax her into coming with me. We had 4 intervals of high intensity workouts involving skipping abdominal work and kettle bells, a great mix of equipment to produce and even better workout. Great job Jen you kicked butt.

Today’s Workout

Warm-up

10 minutes stationary bike medium tension

2 minutes of fast skipping

20 leg drops

30 seconds of speed crunches

10 Kettle bell swings

3 minutes of fast skipping

30 leg drops

30 seconds of speed crunches

10 kettle bell swings each arm

4 minutes of fast skipping

40 leg drops

30 seconds of speed crunches

10 kettle bell jerks each arm

5 minutes of fast skipping

50 leg drops

30 seconds of speed crunches

10 kettle bell swings

Day 47

Day 47

Monday was challenge for me because it was finals for my flag football team. Two games in one day had my legs feeling like jelly by the time I got home. But before the games I had made the mistake of doing a shoulder workout, bad idea seeing as how it hurt each time I went for the ball. Unfortunately we came second but were we satisfied with how we played. Way to go boys GG (good game).

Today’s Workout

8 Arnold presses

10 Lateral shoulder extension

10 Forward shoulder extensions

20 weighted dips                                  

2 games of flag football

Day 46

Day 46

Sunday was the first time I didn’t go for a 10 km run and I felt a little guilty because of it. Instead of feeling remorse I decided to turn that emotion into aggression and take it out on my punching bag. I highly recommend anyone to attend a boxing or hit class. There’s nothing like kicking the crap out of something to really clear your mind.

Today’s Workout

Warm-up

20 push-ups and light stretching

Boxing with partner or heavy bag

Rounds 1-3…70% intensity

Rounds 4-6…80% intensity

Rounds 7-9…100% intensity

Day 45

Day 45

Saturday was event training at Marigold Park. A small but beautiful area with a perfect concrete pad just located near the entrance. Today was all about cardio as we there were 4 repeated intervals of 1 minute for a total of 24 minutes straight.

Today’s Workout

Warm-up

5 km light jog

Tire tosses

Skipping

Get out of beds with med ball

Weighted bear crawl

Bunny hops with kettle bell

Wind sprints

1 minute intervals repeated 4 times

Day 44

Day 44

Today’s workout consisted abdominal work and a flexibility test. A Flexibility test is a simple test you can do to determine the range of motion in each joint. Particularly the sit and reach test which tests the limits of the hamstring and the hips. I noticed that on the wall test I had some tightness in my upper back probably because of the previous workout. All in all I went to bed with an ab ache from today’s pyramid workout.

Today’s Workout

Full sit-ups

Biceps curls with band

TRX mountain climbers

Reverse crunch

Scissor kicks

Russian twists

Starting from 20-19-18….0

Day 43

Day 43

Thursday’s workout was a heavy one, I’m now on my mass building phase so that means heavier weight and less reps. In order to maintain my endurance however I must take caution not to ignore my cardio levels. Today’s workout was a super set of chest and back, finishing with a challenging 25 minutes on the stationary bike.

Today’s Workout

Warm-up

20 clap push-ups

1 rep max bench press

8 standard dumbbell press

10 upright row

8 inclined dumbbell press

8 downward row

8 declined dumbbell press

Repeated 4 times

25 minutes on Stationary bike medium tension

Day 42

Day 42

I was absolutely wrecked on Wednesday from my final challenge with WhollyFit so I decided to take it easy. Or so I thought, until my girlfriend challenged me. Luckily, she’s a devoted yogi so I had the relief of a long and comfortable stretch, Namaste everyone.

Today’s Workout

9 minutes of light skipping

20 rounds of boxing on heavy bag for 30 seconds

200 jumping jacks

20 minutes of Yoga 

Day 41

Day 41

Tuesday was my final day for my 30 day challenge with Whollyfit. Trainer Jenn organized everyone to bring some article of clothing and write down their favorite exercise and any number higher than 25. For an hour I had to work out dressed as a of a cross dresser, Irish leprechaun and a movie star. Thanks guys for all the support I couldn’t have done it without you.

Today’s Workout

Warm-up

10 min light jog

6x 40-yard sprints

100 plank jacks

80 bicycles

100 step-ups each leg

25 full sit-ups

4x 40 yard resistance sprints

40 push-ups with weighted vest

50 plank to push-ups position

40 weighted burpees

Day 40

Day 40

Monday was an interesting day composing of 8 different 1 minute intervals provided by some of my fit friends.  It was a pretty light workout considering all the work I've been doing but it was a great session to maintain my current cardio levels. Yoga push-ups were by far the worst workout for its achy feeling it gives along the entire front side of the shoulder muscles. Thanks guys for the great workout!

Today’s Work-out

1 min split jacks

1 min high knees

1 min of chin-ups

1 min yoga push-ups

1 min med ball slams

1 min wind sprints

1 min pec fly

1 min reverse fly

Repeated 3 times

10 laps in pool 

Day 39---Happy St Patty's Day!

Day 39

Monday was a full body workout at boot camp. I had a great turnout and even better weather to accompany me for my challenge. The highlight of today was the enthusiasnm boxing brought to the class, I could really see the aggression my clients got out when they were pelting me with punches, ouch. Great job everyone keep up the great work!

Todays Workout

Warm-up 

30 speed bicep curls

Med ball throw with sprints

Two handed bicep curl

V sit med balls in both hands

Shoulder presses

Reverse fly

Push-ups

Split jacks

Lateral lunges

Boxing Jab-Cross-Jab –Cross-Uppercut- Hook

1 minute intervals repeated 3 times including a job in between each set

Day 38

Day 38

Sunday was a run along Beaver lake trail and my longest one yet. 20 km of unintentional running had me sore for two days afterwards. I had originally only planned to run 14 km but managed to get lost in the many intertwining trails of Elk/Beaver Lake. Despite my confusion I managed to complete the run in just under 2:40 mins.

Today’s Workout

Warm-up

Light stretching

20 km run

Day 37

Day 37

Saturday’s workout was stairs and abs at Uvic’s mystic vale. A beautifully location that can provide a workout that is challenging and is spiritually inviting. Training outside beats a day at the gym  anyday. The weather can naturally prepare your mind body and soul to give you an all-around level of fitness. Running into a head wind for resistance training speed drills in the tide or even a winter session to challenge your lung capacity are just a few examples of a natural workout.

Todays workout

Warm-Up

10 min light jog

40 stairs

25 leg drops

40 stairs

25 speed sit-ups

10 yard sprint

40 stairs

25 V crunches

40 stairs

25 speed crunches

Repeat 6 times

Day 36

Day 36

Friday was a chest back and cardio at my personal gym aka the garage. I had most of the day free so I decided to work out in the morning when my body was at its most rest. Early morning workouts are great way to get your blood flowing and to really perk you up from the dreariness of sleep.

Today`s Workout

Warm-up 

25 shoulder rotations

20 speed push-ups

light stretching

20 pec fly’s

20r reverse fly’s

2 minute skipping full speed

20 wide arm push-ups

20 wide grip bent over rows

2 minutes skipping full speed

20 push-ups alternating on med ball

20 narrow grip rows

2 minute skipping

20 heavy tricep pull downs

20 pull-ups

2 mins skipping

20 medium weighted bench press

20 dead lifts

2 minutes skipping

Repeat twice

Day 35

Day 35

Day 35 was a bicep burn mixed with endurance running. I didn’t get to work out as early as I intended to so alternatively I mixed my workout with a personal training session with a couple. A Scottish mile consists of running in single file around a soccer field with the person at the back of the line sprinting to the front,  the process in repeated until the lap is complete. Because there was only the 3 of us I had each of us separated 10 yards apart as we ran the miles.

Today workout

Warm-up

Scottish Mile

21 Bicep curls with heavy band

Scottish mile

10 pull-ups

Scottish mile

20 diamond push-ups

Scottish Mile

21 bicep curls

Scottish Mile

20 shoudler presses

Scottish Mile

20 med ball slams

3 Scottish Mile

Day 34

Day 34 

Sorry everybody but I have been experience some login issues with Blog, now up to date and ready to go.

Wednesday’s workout was a shoulder and abs workout at Beckwith Park. 1 minute intervals repeated 3 times for a total of 27 minute grueling workout. I hate working the shoulders; the stinging sensation during shoulder presses is just foreboding the inability to lift my arms the day after.

Today’s Workout

Warm-Up                                                

10 basketball court lines

Weighted Squat presses

Inclined push-ups

Speed situps knees 90 degrees

1 min intervals repeat 3 times

Speed Crunches

Arms extended with dumbbells

 Toe taps with weights above head

1 minute intervals repeated 3 times

Woodcutter sit-ups

Alternating push-ups

Shoulder presses

1 minute intervals repeated 3 times

End with

20 leg drops

20 V-sits crunches

20 oblique v ups

20 bicycles

Day 33

 Day 33

Today’s workout was pretty light considering I had a lot of work cut out. The amount of endurance training I have been working on really has paid off in the recovery phase of my workouts. I am sore indeed from yesterday’s workout, however I feel each day my body adjusting to the constant stress, workouts no longer are so tiresome and I can feel my mind equally as fit. Today was high interval training at boot-camp to maintain cardio and endurance.

Today’s Workout

Double Unders skipping

50 speed crunches

Double kettle bell swing with shoulder press

50 full sit-ups

Weighted burpees

50 plank jacks

100 yard sled push

Balancing bicep curls

25 spider pushups

End with abs

20 speed crunches

20 full sit-ups

20 plank jacks

20 mountain climbers

Football

1 hour of flag football.

Day 32

Day 32

Sunday was supposed to be my 14 km run at Elk/Beaver Lake however my knee was sore from yesterday’s workout so I had planned arms for today’s workout. I've been itching to get back into the free weights to test how well my increased cardio level would help in strength training. My boss gave me today’s workout for my challenge.

Today’s workout

Warm-up

Light stretching

Arm Shredder

100 pull-ups

100 wide arm push-ups

100 shoulder presses

100 tricep kickback

100 lateral raises

100 forward raises

100 flys

100 bicycles

100 planks knees touch the ground and back up

Rep 20 for sets of 5

Day 31

Day 31

Today was event training at Gyro Beach in Cadboro Bay. There were only 4 of today so I decide to do a partner/ group workout. I got my clients lifting sprinting and moving together so that they could motivate one another to improve their overall workout. The competitive aspect I find, always allows a better workout because you continually have to beat not only yourself but your partner as well. As for my challenge today was train the trainer, meaning each of my clients could give me a challenge to do. Thankfully there was only the four of us.

Today workout

Warm-up

3 minutes of Suspended v sits crunches

Beach Blast

Partner dead lift with heavy log

100 yard army crawl

Partner shoulder press with log

Double foot tire drag through sand

Partner bicep log curl

5 stride wind sprints to 5 stride walk

V-sit with light med ball balanced on feet

Log throws

Partner Squats

Box Jumps

Repeat above for 1 minute 3 times 

Train the Trainer Challenge

20 heavy weighted log lunges

20 sets of stairs aporx 70 steps 

200 yard army crawl

50 declined push-ups

Day 30----Phase One Complete

Day 30

Now begins strength phase, 30 days straight of heavy weights to build maximum strength. My back was extremely sore from the 1000 burpees so I today;s workout consisted mainly of a lower body workout. Don’t skip leg day! The lower body has some of the largest muscles in your body and are the base of power for your entire body, it can only improve your strength, metabolism and reduce risk of injury.

Warm-up

100 alternating lunges

Workout

100 alternating lunges

100 speed squats with dumbbells

50 split squats on each leg

50 speed side lunges light weight

10 heavy dead lifts

50 step-ups no weight

10 step-up with heavy dumbbells

50 crunchines with weighted plate

50 toe touches

Repeat 2 times

Day 29

Day 29

Today’s workout consisted of 1000 burpees and Tabata followed by stretching. My worst enemy, Burpees yuck, nobody likes burpees and nobody likes burpees with a push-up, I had to do a 1000. Fortunately I had all day to complete the challenge but only managed to complete 300 before lunch. Boot-camp was Tabata so instead of 10 second rest after each interval it was 5 burpees to complete the remaining 700. I began to fail around 400 with a push-up in between so I just stuck to normal burpees instead. What an feeling it is to say that you did a 1000 of one exercise whew!

Todays Workout

Warm-up 300 burpees completed sets of 25

Tabata Burpees

Incline pull-up

Speed crunches

Pec flies with heavy band

Weighted Burpees

Push-ups

Russian twist with med ball

20 second intervals for 4 minutes add 5 burpees instead of 10 second rest

Day 28

Day 28  

Tuesday was a quite a stressful day of studying and running errands. I wasn’t able to get as good of a workout as I wanted, however I was thankful for boot camp later that evening. I found myself agitated and antsy and had to resort to doing leg extensions with a backpack on my feet to deal with the boredom at the library. Today’s workout was the following,

Today Workout- Tabata

Weighted push-up burpees (dumbbells in hands or medicine ball)

Tricep extensions (overhead with dumbbells)

Skipping (double unders if possible)

Chest press

Bicycles

Pec Fly’s with heavy band

Overhead ball slams

Jumping jacks holding weight overhead

Get out of beds holding weight overhead or to chest

Weighted speed squats (weight vest, dumbbells or kb’s)

Speed sit-ups

Yoga push-ups

4 exercise Intervals of 30 seconds-10 second rest-repeats

 

Day 27

Day 27

Today had I was little intimidated as I had to complete a series of kettle bells. I’m quite familiar with Kettle Bell training, however, was not prepared for today’s challenge. Instead of 50 consecutive reps I broke up sets into 25 reps instead. I managed to complete the workout 7 times before failing at 37 kettle bell lunges above head. By the end I was wrecked and even now as I sit and write this I can barely lift my arms above my head. What a killer workout.

Today’s Workout

Warm-up

20 minute stretching on stationary bike  

Kettle Bells from Hell

50 Swings

50 shoulder presses

20 straight are raises

20 high shrugs

50 lunges KB above head

50 full sit-ups with weight at chest

25 skips in between each exercise

Day 26

Day 26 

Today was yet another 10 km run at Elk/Beaver Lake.  Long distance running is not a typical go-to work out, however, learning to find a balance between strength and endurance is important to maintain a healthy lifestyle. When comes to training in particular, try to challenge yourself with a variety of exercises. This will trick your body to continually adapt to the stress put on from you workouts. Im also amazed to say that I woke up before my alarm and was actually excited to go for a 10 km run; an emotion id thought I’d never experience.  

Today’s Workout

10 km run

Gym

50 skips

10 dips

5 pull-ups

10 Inclined

10 oblique weighted pulls

Repeat 3 times.

Day 25---A quarter way there!

Day 25 

25% done! Still feeling strong and my body's not decaying thankfully. Saturday’s workout was cardio blast Gyro Beach in Caddy Bay, anyone looking to shred fat fast and put on leg muscle should consider a beach workout. Intimated? Go in the morning or at in the evening, studies show that the body improves most when it is in a relaxed state.

Today’s Workout

Warm-up

3 sets of stairs at Cadboro bay

BEACH BODY BLAST

1 minute bear crawls forward

1 minute backward bear crawls

1 minute heavy log carry overhead

1 minute log flip up the beach

1 minute log bicep curl

1 minute hurdles forward and back over high log

1 minute lunges dragging back leg forward through the sand

1 minute speed side shuffles (side to side between cones set up 5 feet apart.)

Repeat 3 times.

Day 24

Day 24

Friday was a relatively easy day for me, not so much of a rest day for my abs but it allowed my body time to recover from the last few hard workouts. Today I began my food journal to single out my bad eating habits. After some studying and thorough nutritional check it was time to hit the yoga mat for some stretching and some ab work.

Today’s workout

Warm-up

20 minutes of stretching

Plank Party

15 minutes of plank

Try and hold a plank till failure, then repeat 1 minute intervals

Day 23

Day 23

Because I missed my challenge yesterday Jenn from WhollyFit really had in for me.  She had each individual write down an exercise that they wanted me to do as penalty. So after a warm-up of hill sprints we had to complete a total of 900 reps from 9 different exercises. By the time I got home my legs were jelly, my arms were useless and I could barely stand. What an amazing workout!

Today’s Workout

Warm-Up, 150 yard hill sprint

5 hill sprints

4 side steps both ways

1 backwards

1 group race

Penalty Circuit

Raising knees from planks

Mountain climbers

High knees

Bicycles

Squat jumps

High knees again eww

Down ward dog push-ups

Reverse crunches

180 jump squats

Rep 25 set 4x total 100 each exercise

Day 22

Day 22

Wednesday workout was a cardio blast at boot camp, we only managed two do the circuit twice as our warm-up lasted longer than expected.  After each circuit however, I added serious of plyometrics and explosive movements to give my clients a great workout. My challenged later was to attend a hot yoga session at Moksha yoga studio; however, complications had me unable to make it. I decided to do some meditation at home instead.

Wednesdays Workout

Warm-Up

20 dips

20 shoulder press

5 minute Circle game –center of soccer pitch- Side stepping on curved lines sprinting on straights.

Circuit

1 minute circuit

Skipping

Speed crunchies

Wall jumps

Mountain climbers

Lateral jumps

Toe taps

Backwards lunges

Shadow boxing

Med ball slams

Repeat 3 times

Day 21

Day 21

With my knee sore from the weekend I decided to focus on strength this week. I started off today early with a weight session at Ian Stuart complex. When it comes to strength hypertrophy try to challenge yourself, instead of 3 sets shoot for 4 with less reps and heavier weights. You should just barley be able to do the last rep. If you’re doing high reps you’re only building muscle endurance. Later in the evening it was 15 minutes straight of abs with my girlfriend.

Today workout

Warm-up

10 slow push-ups

20 weighted shoulder rotations

Weight Session

12 Dumbbell presses

10 push-ups on medicine ball

10 weighted oblique raises

Repeat 4 times increase dumbbell weight by 5 pounds

30 second battle ropes

12 kettle bell shrugs

10 clap push-ups

Repeat 3x

10 double-under skips

10 clap push-ups

10 pec fly 

10 reverse pec fly

Repeat 3x

Abdominal Challenge

1 min plank

1 min sit-ups

1 min bicycles

1 min butt lifts knees 90 degrees

1 min leg drop

1 min side plank

1 min reverse crunch

1 min pike sit-up

1 min right hand to left toe

1 min left hand to right toe

1 min heavy weighted sit-up

1 min Russian twist

1 min scissor kicks

1 min dead bugs

1 min plank

Total 15 mins

Day 20

Day 20

What a gross day, nothing like wet snow to chill you to the bone. I’ll have to admit I wasn’t too thrilled to be working out in the snow and didn’t expect anyone to come. However, we had a great turnout at boot camp and an even better workout. Today was workout was all about a high intensity intervals primarily working the shoulders.  Afterwards I had to complete my challenge which was a sock workout. Using a laminated floor or hardwood floor you can use socks or a paper plate to slide your lower body for a killer bodyweight workout.

Today’s Workout

1 minute intervals

Up right med ball throws

Surrenders with weight vest

Kettle bell swings

Duck walk with double kettle bells

Weighted shoulder press squats

Med ball suicide lines

Double kettle bell clean jerks

Tricep wall push-ups

Spider push-ups

Plank

Repeat 2x

Sock challenge

Warm-up

100 squats

100 slides sides to side using arms for momentum

50 mountain climbers moving feet FAST on floor. After every 2 mountain climbers add a push-up

50 sliding alternating lunges

50 plank drag knees up to elbows

50 plank jacks

20 dips off a chair dragging feet towards chair on the up-phase

20 pull ups off counter/dragging feet forward on up-phase

20 slow mountain climbers crossing legs under body to touch opposite elbows

Repeat the above as many times as possible!

Day 19

Day 19 

Sunday was a 14km run with my run group at Elk-Lake, the Snow was falling up island so the run was quite precarious. Our original plan was to run not quite as far however we ran into Kate, one of our members who will be attempting a half marathon later this year.

Today workout

Warm-up

1km run at 75% 

Dynamic stretching

14km run around Elk/Beaver Lake

Day 18

Saturday was event training at Marigold Park. Today I had   total of 1000 yard weighted intervals with high cardio reps in between. I noticed some serious stiffness in my calves from the one legged stair jumps the day before so a warm-up was much needed. The weather can really affect your workout so always be prepared to face the elements.

Saturday`s Workout

Warm-up

2km jog

60 sec alternating lunges while rotating shoulder

10 slow push-ups

200 yard car push- assisted with 3 others. 

15 pull-ups

200 yard run with medicine ball

50 step ups right leg.

200 yard run with weight vest

50 step-ups left leg

200 yard run with tire

30 weighted bridges-feet elevated,

200 yard sprint

50 elevated sit-ups with tire, 

20 inclined pull-ups 

Day 17

Today challenge was stair intervals at the University of Victoria. I was invited to play touch rugby at with some friends and with centennial stadium being so close I decided to do my challenge there. Stairs are an inexpensive way to improve your cardiovascular endurance and can be accessed almost anywhere.  

Friday’s Workout.

Warm-up

30 min touch rugby at the Uvic turf

52 stairs at Centennial Stadium.

Every 5 minutes’ alternating between:

1 step bunny hops

2 steps

Sideways hand on rails

Sprints

1 legged jump

Total of -45 minutes

Day 16

Day 16

I decided to work my challenge into today`s bootcamp. I didn’t have the proper equipment for heavy rows so alternatively I got my clients to lift my punching bag in wide squat position up to their chest level. I also had to complete 75 fast burpees at home later because we didn’t have enough time. My mentality has changed lately in the sense that I no longer dread a workout but train as if its second nature. Im excited to see how my attitude will change after 100 days.

Today's Workout

5 pull ups

25 fast burpees

6 maximum weight dumbbells weight dumbbell or barbell rows/ 10 moderate weight rows/ 15 low weight rows

25 fast burpees

6 max weight reverse flies/ 10 moderate weight reverse flies/ 15 low weight reverse flies

25 fast burpees

1 minute fast alternating hooks on focus pads-punching bag

25 fast burpees

1 minute quick jabs on heavy bag

25 fast burpees

1 minute back extensions with med ball