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

Day 15

Wednesday destroyed my legs! I knew my boss had it in for me so I had to pace myself. Unfortunately for me todays workout was Tabata, high interval training that improves glucose metabolism and improved fat burning. Tabata, in my opinion, is more mentally exhausting than physically because you constantly have to prepare yourself for the 20 second set. I highly recommend jumping alternating lunges for anyone trying to develop explosive leg power. Too easy…then try it with dumbbells or a weight vest.

Todays Workout

Set your timer for 8, 20 second intervals with 10 second rest periods in between. `

Go as hard as you can in the active phase. Enjoy!

4 minute tabatas of the following

Skipping (double unders)

Push-up burpees

Jumping alternating lunges

Heavy weighted squats

Tricep dips

Speed crunches--legs at 90 degrees

Surrenders--holding weights above head (start standing then down to knees then up to toes)

Shadow boxing—with arm weights

Planking Jumping jacks

Day 14-- Week Two Complete!

Aroo! Two weeks in and i'm feeling strong. Still feeling that 10 km run though especially in my hip flexors. Tuesday's challenge was all about chest, I decided to split my workout into 2 parts, completing 100 push-ups before work and finishing up the rest of the 100 with my clients. I'm so proud to say that both women I trained completed a variety of 100 different push-ups. Congrats Kim and Dani you guys kicked ass.

Todays Workout

Warmup
5 deep push-ups- 5 seconds up 5 seconds down
50 mountain climbers
10 Weighted shoulder rotations forward and backwards

Bootcamp
1 minute intervals

Tire pull
Burpees with tire
Tricep pulls with heavy band in squat position
Medicine ball wall throws adding a burpee in between
Boxing set Jab-Jab-Cross-Cross-Jab-Cross-Jab adding 10 alternating quick punches after 3 sets
Underhand tire throws against wall
Bicep Curls with heavy band
Dips
Wall push-ups with clap behinde back
30 second deep lunge position.
Repeat 2x

Chest Blaster
20 Full body push-ups with a clap
20 Narrow arm push-ups
20 Wide leg-wide arm push-ups
20 Staggered push-ups
20 Regular push-ups. (I did these on two chairs to get a deeper workout)
Repeat 2x

Day 13

Day 13 

Day thirteen and i'm still alive! But sore, man did that 10 km hit me this morning. My hip flexors where particularity tight so I deiced to do some static stretching before the day began. Today's challenge was all about core and more core. I had a flag football game that evening so I split my workout into two parts doing 50 of each exercises before and after the game. 

Today's Workout

Stretching

Butterfly stretch

Sumo squat stretch

Lizard pose (one of my favorites)

Pigeon pose 

Seated straddle stretch

hold for 30 seconds repeat 3 times - This will help facilitate greater muscle growth and maintenance 

1 hour of flag football 

MORE CORE!

100 Hanging (off chin up bar) knees to chest

100 leg drops 

100 full sit ups

100 bicycles

100 rotating side planks (right arm side plank to left arm)

100 slow mountain climbers

Day 12

Day 12

Today we ran the 10km trail around Elk/Beaver Lake Regional Park. It is a beautiful area with tons of opportunity and space to train and focus. I was a little timid with today’s workout because my knee had been acting up the day before. However, after a comforting ice bath and some static stretching I was ready to conquer the trail. I decided to wear my knee brace for the run, I would highly recommend it to anyone with ligament or muscles issues surrounding the knee, you only have your knees once so spend the money, it’s worth it!!! After the run I still had a lot of energy so decided to hit the free weights at Ian Stewart Complex, integrating a superset into my workout.

Today Workout

Cardio

10 km run around Elk/Beaver Lake

Free Weights

12 Dumbbell chest presses-increase weight by 5 pounds decreasing reps by 2 after each set

10 Dumbbell bicep curls

20 Straight leg dips, feet on bench

30 Crunchy frogs on bench

Repeat 4 times

Savage Seven Super Set

7-7-7 Straight bar bicep curls, Increasing weight after each 7^th rep

7-7-7 Tricep pull-down, increasing weight after each 7^th rep

Repeat 3 times on universal gym

Abs and Cardio

20 Medicine ball throws from crunch position

100 Skips

20 Russian twists with medicine ball

100 Skips

20 Medicine ball sit-up

Some tips to save you Knees at the Gym

Day 11

Day 11

Saturday was event training and my first day for my 30 day challenge. I told my boss to kick my butt and boy did she ever. Cardio isn’t my strongest quality nor my favorite, so Jenn focused the today’s workout around my weakness. We trained a Layritz Park near Camosun College Interurban Campus. The park offers a lot of natural and manmade structures that offer a lot of body weight training. Hills, benches, fences, a playground with a spider net and even a small stone rock wall that we leaped over, are all situated in the park area. By the end the workout I could barely talk or lift my arms above my head, what a great start.

Today’s Workout:

Warm-up

10 minute jog to stairs

5 sets of stairs 1 step at a time

5 sets 2 steps at a time

5 sets bunny hops on stairs

50 step ups both legs

30 Yard bear crawl

10 Push-ups

2 wall leaps

Repeat 5 times

20 wall leaps

1 minute wall sit

25 yard Piggy backs runs

30 wall push-ups

Repeat 4 times-except wall leaps.

40 yard dash with 20 lbs. medicine ball

10 Rugby passes with 20lbs medicine ball

Repeat 4 times.

Finish with 100 yard plank walk

Day 10

                                                              Day 10

Happy Valentine ’s Day everyone! Friday was an easy day for me; I certainly did not feel like working out so my valentine and I planned a romantic hike instead. The day turned out to a beautiful day in the Cowichan Bay area so we decided to have a picnic on top of Mt Tzouhalem, a 536 km mountain situated between Cowichan Bay, Maple Bay and Quamichan Lake. Healthy homemade pizzas and some green tea and we were off.

Today’s Work-out:

Walk on flats run hills

An hour and a half approximate hike

Day 9

                                                               Day 9

Today was a simple workout that consisted of some calisthenics, abdominal work and push-ups. I'm taking it easy tonight because tomorrow I have a huge hike planned along with some yoga at the top. Saturday is event training and my first day of my 30 day challenge with wholly fit so i know ill be in for a treat.

Today's workout

80 mountain climbers
70 second plank
60 sit-ups on a Swiss ball
50 clap sit-ups with partner
40 push-ups
30 Swiss ball jack knives
20 Russian twists
10 yoga push-ups

Day 8

                                                                Day 8

Yesterday’s boot-camp turned to be a great workout. I separated the workout into 3 different parts to ultimately give our clients a full body workout. There were only 5 of us including me so I decided to stick to a partner workout subbing in only for the boxing and working myself in when I could. Unfortunately my computer died on my way to Cowichan Bay so updating my blog might be a little tricky as I must migrate from coffee shop to coffee shop.

Yesterday’s workout

Warm-up

3-200 meter jogs

25%-50%-75% speed.

100 toe taps against the curb after each rep

Cardio

1 minute intervals

Underhand tire throws

Boxing Jab-Jab-Cross-Jab-Cross

Sit-up to stand-up with medicine ball toss to partner

Push-ups alternating hands

Strength Workout

No rest

20 shoulder presses with soccer net

20 dips

20 shoulder presses

20 push-ups

1 field Sprint across soccer pitch

10 ball slams- full power

Endurance Workout

1:30 partner intervals

Holding V-Sit

Skipping do a crunch each time partner misses a skip

Wall Sit lowering yourself after partner does a push-up.

With push-up on medicine ball with 5 mountain climbers in between

Ab Workout

20 Oblique sit-ups

20 crunchy frogs

10 Leg raises

30 second straight leg V-sit

40 heel touches

Day 7 -- Week One Complete

Day 7 – One Week Complete

I slept in today because I was so tired from yesterday’s workout. After a delicious omelette breakfast that my girlfriend Bianca made for me, we went to Starbucks for a study session. Afterwards I was itching for a workout, so I decided to attend WhollyFit’s boot-camp. Trainer Jenn was teaching today and she’s been really supportive of my challenge so I suspected a tough workout I’ll have to admit she definitely kicked my butt.

Today’s workout:

Warm-Up

 Run 200m with resistance band at waist

25% 50% 75% power

45 seconds power skipping

30 seconds rest, repeat again

40 burpees

45 seconds toe touches with feet against wall

30 seconds rest, repeat again

2 minute wall sit

45 seconds step-up with kettle-bell in hand

30 seconds rest, switch legs, repeat again

200 jumping jacks

45 seconds kettle bell swings

30 seconds rest, repeat again

50 wall push-ups

45 seconds of bunny hops with kettle bell

30 seconds rest, repeat again

45 seconds sideways medicine ball-throw against wall

30 seconds rest, repeat again

30 triceps push-ups against wall

45 seconds 20lb medicine ball slam

30 seconds rest, repeat again

50 alternating backwards lunges

45 seconds push-up on medicine ball followed by 5 mountain climbers

30 seconds rest, repeat again

10 minutes of dynamic stretching 

Day 6

Day 6

Wow what a day! Had the opportunity of personal training one of WhollyFit's favorite Kate. Kate recently accomplished 10 push-ups from her toes, a feat that she thought would never happen. I’m determined to make Kate hit 20 push-ups so today we primarily focused on arms with a little bit of cardio and lots of abs. Most of the exercises that Kate and I did we could do together, however, for the boxing I had to whip the focus pads out. I had a lot of energy afterwards so I decided to hit the weights at Ian Stewart Complex.

Kate’s Workout

Warm-up

10 Tire burpees  with 5 mountain climbers in between

10 push-ups with dumbbells extending in front

5 rounds of boxing Jab-Jab-Cross (substitute focus pads with heavy bag)

20 shoulder presses with soccer net

20 dips

20 shoulder presses with soccer net

20 incline push-ups

Bench jumps x 40

20 Ab crunch with a medicine ball toss

20 pyramid Russian twists with medicine ball

3 shoulder press with tire with squat x 10

Wall-sit with 12 pound arm rollers up and down 3 times

5 rounds of boxing with 30 alternating punches- Jab-Cross-Hook-Jab (substitute focus pads with heavy bag)

Mikes Workout

Warm-up

Bike Intervals on spin bike 1:30-easy 1:00-medium 30secs-hard

Repeat 5 times for a total of 15 minutes.

12 Kettle bell shrugs

20 dips on bench

20 bicep alternating bicep curls  

10 explosive push-ups

Repeat 3 times

10 military presses

10 bent over rows with barbell

10 bent over rows with dumbbell

30 crunchy frogs on bench

Repeat 3 times

Battles ropes 30 seconds

10 pull-ups

100 skips

5 handstand push-ups against wall

Repeat 3 times 

Day 5

                                                                            Day 5

Today was all about cardio. I wanted to give my body a break from lifting so high-interval training was my plan. I decided to go for a run to warm-up but soon found myself at one of my favorite running paths Glastonbury Rd. It has a sharp incline leading up to a path that faces west on the mountain.  From there I scrambled up the rocks to the top of Mt. Tolmie. What a view.

Today’s Workout

Run up Mt. Tolmie -- steep incline 20 minutes (then 15 minutes downhill)

30 laps in the pool, switching from breast stroke to back stroke every 5 laps

Day 4

                                                                         Day 4

I had to take advantage of today's weather. The sun and the warm air were just too inviting to workout inside. Today, friend Jen Baker invited me up to Mt. Doug for a causal run/walk and some sight seeing. We had a great burn conquering the cliffs of south face of the mountain. I can feel my body already adapting to the consistent stress, my lungs feel tight and my muscles sore. However through a proper diet, stretching and icing I know ill be able to persist.

Today Workout.

Hike up Mt. Douglas, Taking the black diamond Irvine trail.

30 sit-ups

30 crunches 

30 leg raises

30 second bridge

30 oblique v sit-ups

40 minutes of sparring with my friend Michael and Neil.

Day 3

Day 3

I had to write a paper today so I found myself stuck at the library for most of the day. 

I was so sore from the past few days I hardly felt like working out. 

But, I am committed and managed to sneak a workout in. 

If i am going to prevent injury then I am going to have to be conservative in my workouts. 

Today Workout

100 skips

Pyramid pull-ups starting at 10 working down to 0

5 Military press 

10 leg raises

repeat 10 times.

Total 1000 skips.

Day 1: 1 Down 99 to go.

First workout completed, and 99 to go!

Wow what a great start! I woke up extra early so I could get into the habit of working out earlier in order to stay committed. It's amazing how just a few explosive excessive sets can really perk you up in the morning. All around it's been a great start to my journey and I can't wait to see how I feel after 99 more days. 

Today’s workout:

Morning

50 push-ups, 2 sets of 25

50 sit-ups, 2 sets of 25

Pull-ups till failure: I got to 18 before my arms gave out (my goal is 25 after 30 days)

2km run to Uvic

I then went to WhollyFit boot-camp at Beckwith Park, a great place with a lot of potential for working out. There are playgrounds, a basketball court, soccer fields, and don't forget the metal soccer goal frames, great for doing pull-ups, dips and shoulder presses. The temperature had some of my clients a little wary to come out, but fortunately Nancy is always eager to workout and was brave enough to face the cold.

Warm-Up

For the warm-up we did 20 burpees with tires, adding 5 mountain climbers in between each rep

Workout-30 minutes

20 get-out-of-beds- passing to Nancy (Lie down with a 12 pound medicine ball, knees bent, sit-up to a standing position with only your legs)

20 wall plank push-ups (check out photo below)

20 wall walks 

20 get-out-of-beds 

20 dips

Tire tosses across entire soccer field 

Sprinting back with the tire

20 tire slams

100 meter sprint to soccer nets

20 shoulder presses

20 push-ups

20 dips

50 bench jumps

We then finished with abs:

20 Russian twists (pyramid style) with a medicine ball

5 medicine ball tosses, taking a step backwards between each rep

By the end we were cold, wet and tired but were smiling all the same. Buddy workouts are great because the competitive aspect pushes you to a whole other level, something that's difficult to do in a solo workout. Can’t wait for tomorrow’s workout at WhollyFit's boot-camp with our favorite trainer, Jenn Hanson.

Check out these links regarding medicine ball training and buddy workouts:

Medicine Ball Training.

Buddy Workouts!

Day 1 Starts Tomorrow. 100 days of working out.

100 Days of Working Out

Gyms, Beaches, Mountains, Stadiums, Playgrounds and Pools

The world is a gym and I wanna show you how to use it.

Here we go! For 100 days I will be documenting, recording, filming and taking pictures of each of my workouts. My goal is to inspire, challenge and motivate while showing the people of Victoria the variety of exercises they have in their own backyard. Why? Why not! As a fitness professional I want to share my passion while pushing myself. I've never done anything like this before but I know this challenge is the first of many.

Breakdown...

February 5th - Day 1; 100 day challenge starts.
February 15th - 30 day challenge with Wholly Fit starts: clients at Wholly Fit get to challenge me, for example, push-up contests, sprint races, burpees till you drop, wall sit till your legs give, you name it I'll do it. Or come out and challenge me yourself and let's get a good burn on.
March 27th - Half Way: Measurements and assessments. Health check-up.
May 16th- Final Day: 100 days of consecutive workouts complete. Before and after photos will be posted!

To avoid injury and to preserve my health, each workout will target different muscle groups in order to allow my muscles time to recover. That means no rest days, only recovery days.

What challenges will I face? How will my body will react? Can I even do it?
These are just some of the many questions that have been buzzing around in my head on the eve of my journey. Join me on this transformation and let's discover what Victoria has to offer.

.