Archive for the ‘Instruction’ Category

New Feature – Workout of the Week

Monday, August 29th, 2011
 

Starting today, you can expect a weekly workout by trainer Colby Martin. The Workout of the Week is designed to be a quick, but challenging workout for all levels of fitness and it will get progressively more difficult as the weeks pass.   Your goal should be to complete the workout at least 3 times during the week.  If you cannot complete it, do not be discouraged.  Do what you can and you will notice improvements every week.  If you have any questions or comments, you can leave them as feedback below or e-mail Colby at colby@windsorsquash.ca

Week #1 Workout

The Workout: Do the 5 exercise below a total of 3 times.  Take a 60-90 second break between each exercise and a 2 minute rest between each set.

Exercises:

  1. Push-ups  – 20 reps per set                
  2. Step-ups   – 15 per leg                                       
  3. Horizontal pull-ups – 15 reps per set                             
  4. Hamstring bridge – Hold for 60 seconds                         
  5. Plank push-up – 15 reps per set
     

Colby’s Tips:  Remember to breath! You will find more strength if you exhale during concentric part of exercise (e.g. when doing push-ups, breath out when you push up). And inhale during eccentric (e.g. when doing push ups, breath in when you lower your body).

 

 

1.Push-ups 

Push-Up - Finish Position

Push Up - Start Position

 

 

 

 

 

 

Do:

  • Keep your hips up. (they should always be the highest point
  • Lower your chest between your hands
  • Lower your body until your nose nearly touches the floor

Don’t:

  • “sag” the hips.
  • Turn the hands (i.e. your fingers should point forward)

 

2. Step-ups

Step-Up - Finish

Step-Up - Start

 

 

 

 

 

 
 
 
 

Do:

  • Use a bench or a aerobic step large enough to fit your whole foot on.
  • Press up with your heel.
  • Land softly when returning to the start position.

Don’t:

  • Lean or bend the torso.
  • Allow the knee to move forward.

 

3. Horizontal Pull Ups

 

Horizontal Pull-Ups - Start

Horizontal Pull-Up - Finish

 

 

 

 

 

 

 

Do:

  • Choose a height that allows you to perform required reps.
  • Have straight arms at the bottom of rep. Pull up until you nearly touch the bar with your Collar bone.

 Don’t:

  • Let your feet slip.                  
  • “Drop” your body.

 

4. Hamstring Bridge.

 

Hamstring Bridge - Finish

Hamstring Bridge - Start

 

 

 

 

 

 

Do:      

  • Have knees at about a 70degree angle.
  • Hold hips up so that you form a straight line from knee to shoulder.
  • Hold  weight on the heels.
  • Have hands on your hips and elbows off the floor.

 Don’t:    

  • Separate feet or knees from each other.
  • Straighten out legs too far. (if you feel pressure in your knees, bend your knees more)

 

5.  Plank Push Ups  

Plank Push-Up - Finish

Plank Push-Up - Start

   

 

 

 

 

 

Do:  

  • Keep your hips up. They shouls always be at the highest point.
  • Move from the elbow plank position to a push-up position.

Don’t:

  • Go too fast. Technique is important and you don’t want to bruise your elbows. 

 

 The workout of the week is brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or colby@windsorsquash.ca

Move of the Month – Skater’s Lunge

Wednesday, July 20th, 2011

Are you looking for a great way to tone your butt and inner thighs?   How about adding strength for “change of direction” sports. Try adding the Skater’s Lunge to your program!

  1. Starting Position

    Stand on your right leg with your left foot on a stability ball (positioned slightly behind the body).

  2. Initiate the movement from the hip by “sitting back”.  The knee will bend as an afterthought of hip movement.
  3. As you lunge into the right hip push the left leg back on a 45 degree angle, extending the thigh.  Keep the knee over the foot as you lunge deep into the right hip.
  4. Finish Position

    Use the right hip muscles to push yourself back to the starting position.  At the same time use your left inner thigh muscles to bring the left leg back to the starting position.

  5. Repeat on other side.
  6. Tempo should be 1 second out, pause for 1 second, then 1 second back.
  7. Work up to 3 sets of 10-12 alternating legs. Increase difficulty by increasing speed.

 

Variation: If you do not have a stability ball you can also keep the trail leg elevated on a bench or chair.  Keep the knee soft as you lunge into the forward leg.  Return to starting position.

 

 

 

 

 

This move of the month was brought to you by Larry Brun. Larry is a former professional wrestler and soccer player. He is also widely recognized for his winning performance on the TV show the Dragon’s Den. He received his Bachelor of Human Kinetics and has a long list of certifications and specializations. Larry can help you achieve balance in your life through lifestyle coaching and create customized programs to help you reach specific goals.  Contact Larry at Windsor Squash & Fitness Club 519-966-2141.

Starting Soon … Mommy Bootcamp!

Thursday, June 16th, 2011

It may not feel like it yet, but Summer is here and by all accounts, it is going to be a hot one!  There is not better way then Mommy Bootcamp with Terese Mingay to beat the heat, lose the weight and get back into shape in our comfortable, air conditioned Group Fitness Studio.

This session of Mommy Bootcamp will run twice per week for 8-weeks.  Click here or on the picture to get the full details and registration information.  Of course, you could always e-mail Terese (terese.mingay@mac.com) or call Windsor Squash & Fitness Club (519-966-2141) if you have any questions too.

Try a New Move – The Hip Bridge

Tuesday, June 7th, 2011

Are you looking for a great way to tone your butt and thighs?   Try adding the Hip Bridge to your program! 

Starting Position for Basic Hip Bridge

  1. Lay on your back on the floor about a foot away from a bench or step.
  2. Place your right heel on top of bench.
  3. On your free leg, bring your knee to chest and keep it there in a relaxed position. (The “free” leg just comes along for the ride.
  4. Drive your heel into the bench (Mental Cue: “Push bench into the earth”)
  5. As you do this your hip comes off the floor

    Basic Hip Bridge Finish Position

  6. Squeeze yourself off the floor using your glutes and hamstrings. Do not “jerk” yourself off the floor.
  7. Tempo should be 1 second up, pause for 1 second, then 1 second down.
  8. Return to starting position but do not rest on the floor. Touch the floor with your butt, then repeat for 8-12 reps.
  9. Work up to 3 sets of 10-12 alternating legs.

This move of the month was brought to you by Larry Brun. Larry is a former professional wrestler and soccer player. He is also widely recognized for his winning performance on the TV show the Dragon’s Den. He received his Bachelor of Human Kinetics and has a long list of certifications and specializations. Larry can help you achieve balance in your life through lifestyle coaching and create customized programs to help you reach specific goals.  Contact Larry at Windsor Squash & Fitness Club 519-966-2141.