Archive for the ‘Fitness Programs’ Category

Workout of the Week – Power Up!

Wednesday, September 14th, 2011
 

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 #4 – Power Up!

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. Horizontal Pull Ups – 12 reps
  2. Body Weight Squat Jumps – 12 reps
  3. Shoulder touch Push-Ups – 12 reps
  4. Body Weight Skull Crushers – 12 reps
  5. Hamstring Bridge with Walk Out – 12 reps

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. Horizontal Pull Ups

Horizontal Pull-Ups - Start

Horizontal Pull-Up - Finish

 

 

 

 

 

 

 

 

Do:

  • Set up a bar on a squat rack or smith machine at or around stomach height. (lower=harder, higher=easier)
  • Grab the bar with an overhand (pronated) grip and “hang” from the bar at or around a 45 degree angle.
  • Keep your hips straight, and have a light bend in the knees.
  • From a straight-arm full-hang, pull your body up towards your hands until your upper chest is near the bar.
  • Lower yourself back to a full hang at a slower pace than you just raised your body.
     
  • Lift and lower your body all together.

Don’t:

  • Bend at the hips.
  • Lower your body fast.
  • Let go.

 

2. Body Weight Squat Jumps

Body Weight Squat Jump - Finish

Body Weight Squat Jump - Start

 

 

 

 

 

 

 

 

 

Do:

  • Stand with your feet slightly outside shoulder width.
  • “squat” by pushing your hips back and lowering your gluteus towards the floor.
  • Push with the heels to start the jump.
  • Finish jump off the balls of your feet.
  • Land softly on the balls of your feet.

Don’t:

  • Allow your back to bend.
  • Allow your knees to move forward over your toes.

 

3. Shoulder touch Push-Ups

 

Shoulder Touch Push Up - Start

Shoulder Touch Push Up – Finish

 

 

 

 

 

 

 

 

 

Do:

  • Assume a push-up position with your hips bent slightly up.
  • Perform a push-up moving upwards with as much speed as you can. The resulting momentum will allow you time to take one hand off the ground.
  • At the top of the move, touch one hand to its opposite shoulder without any pauses.
  • Continue doing push-ups, alternating hands touching their opposite shoulders.

Don’t:

  • Allow the hips to lower out of position.
  • Lower your neck or face between your hands. (it should be your chest)
  • Stop moving at any point during the move.

 

4. Body Weight Skull Crushers

Body Weight Skull Crushers - Start

Body Weight Skull Crushers - Finish

 

 

 

 

 

 

 

Do:

  • Assume an elbow plank position with your hips slightly bent upwards.
  • Lay your hands flat on the ground in front of you making sure your forearms are parallel.
  • Press your body up into a push-up position by pressing your hands into the ground.
  • Return to the plank position soflty.

Don’t:

  • Allow hips to move out of position.
  • Use one arm at a time. Both arms should straighten at the same time.

 

5.  Hamstring Bridge with Walk Out

 

Hamstring Bridge Walkout - Finish

Hamstring Bridge Walkout – Start
 
 
 

 

 

 

 

 

Do:

  • Lie on your back with your knees bent and feet flat on the floor.
  • With your hands on your hips, lift your hips upward until you form a straight line from knee to shoulder. This is your beginning position.
  • “walk” your feet away from your body. You will end up on your heels with a more obtuse knee angle.
  • The pressure on your hamstrings will increase in this position, as well as during the walk out.
  • Step back into the beginning position moving the hips.
  • Keep the straight line from knee to shoulder throughout.

Don’t:

  • Move to fast.
  • Spend much time on one leg during the walk out.

 

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

Workout of the Week – Get a Grip!

Monday, September 12th, 2011
 

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 #3 – Get a Grip

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. Chin Ups – to Failure
  2. Half Dead Lifts – 12 reps
  3. Straight Bar Curl – 10 reps
  4. Calf Raise with Shoulder Shrug – 15 reps
  5. Stepf Ups – 7 per leg

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. Chin Ups

 

Chin Up - Finish

Chin Up - Start

 
 
 

 

 

 

 

 

 

Do:

  • Grab the bar with an underhand grip
  • From a straight-arm, full-hang, pull your body up towards your hands until your chin is over the bar.
  • Lower yourself back to a full hang at a slower pace than you just raised your body.
  • Lift and lower your body in a stright line.

Don’t:

  • Pull your body up on a curved range of motion.
  • Lower your body too fast.

 

2. Half Dead Lifts

 

Half Deadlift - Start

Half Deadlift – Finish

 

 

 

 

 

 

 

 

Do:

  • Grip a bar with over-hand grip, just outside of shoulder width
  • From a standing position, push your hips behind you until your knees start to bend.
  • Allow your knees to bend until your thighs are at a 45 degree angle.
  • Push with your thighs until you return to a standing postiion.

Don’t:

  • Allow your back to bend.
  • Allow your knees to move forward over your toes.

 

3. Straight Bar Curl

Straight Bar Curl - Finish

Straight Bar Curl - Start

 

 

 

 

 

 

 

 

 

Do:

  • Grab a straight bar with a shoulder-width, underhand grip.
  • Curl the bar toward your shoulders using your biceps.
  • Lower the bar to a near straight-arm position.

Don’t:

  • Lean or sway your body while curling.
  • Move the elbows.

 

4. Calf Raise with Shoulder Shrug

 

Calf Raise Shoulder Shrug - Start

Calf Raise Shoulder Shrug – Finish

 

 

 

 

 

 

 

 

 

Do:

  • Hold two dumbbells at your sides.
  • Perform a calf raise by lifting your heels off the ground as high as you can.
  • At the smae time, lift (“shrug”) your shoulders towards your ear lobes.
  • Pause at the top for a 1 count.
  • Return heels softly to the ground, and shoulders to a regular posture position.

Don’t:

  • Bend your back.
  • Rotate your shoulders.

 

5.  Step Ups

 

Step-Up - Start

Step-Up - Finish

 

 

 
 
 

 

 

 

 

Do:

  • Hold dumbbells at sides.
  • Step up on a bench or aerobic step with your weight primarily on your heel.
  • Use one leg to make the full range of motion.
  • Return to the floor softly on the ball of your foot.

Don’t:

  • Step up with your weight on your heel.
  • Impact the floor hard upon return to the start position.
  • Straighten the leg completely.

 

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

Workout of the Week – It Starts with the Core

Friday, September 2nd, 2011
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 #2 – It Starts with the Core

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. Warm-Up Crunch – 20 reps            
  2. Squat with Arm Chop – 12 per side                            
  3. Plank with Hip Bounce – 15 reps                         
  4. Superman – 20 reps
  5. Side Plank with Hug – 8 per side 

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.Warm-Up Crunch

 

Warm Up Crunch - Start

Warm Up Crunch - Finish

 

 

 

 

 

 

Do:

  • Lie on your back with your feet on the ground.
  • Swing arms from over your head to your knees, assisting you to sit up.  But only swing as hard as necessary to sit up fully.
  • Pause at the top for a count of 1.
  • Slowly lower yourself back to the floor. 

Don’t:

  • Hold your breath.
  • Go too fast.

 

2. Squat with Arm Chop

 

Squat with Arm Chop - Finish

Squat with Arm Chop - Start

 

 

 

 

 

 
 
 
 
 

Do:

  • Use your legs to provide the power to stand and swing the arms.
  • Resist the shoulders and hips from turning.

Don’t:

  • Use the arms and shoulders to move the weight.  The arms swing from the force of standing up (picture a pendulum)

 

3. Plank with Hip Bounce 

Plank with Hip Bounce - Finish

Plank with Hip Bounce - Start

 

 

 

 

 

 

 

 

Do:

  • Lower your hips SLOWLY (about 5 seconds) without hitting the floor.
  • Flex the abs to return the hips back up to the start position.

 Don’t:

  • Don’t let your feet slip.
  • Drop your body.

 

4. Superman 

Superman - Finish

Superman - Start

 

 
 

 

 

 

 

 

Do:      

  • Lie on your stomach on a soft mat.
  • Extend your arms straight in front of you and your legs straight behind you.
  • Raise your arms and legs completely off the ground at the same time.
  • Pause briefly before returning to the floor.

 Don’t:    

  • Go fast. This is a slow pace exercise.
  • Lift too high. As soon as your legs and arms are off of the floor, you don’t need to go any further.

 

5.  Side Plank with Hug

Side Plank with Hug - Finish

Side Plank with Hug - Start

 

 

   

 

 

 

 

 

Do:  

  • Begin in a side position with your feet stacked on top of each other.
  • Extend your top arm straight above you.
  • Lower your arm in front and across your body until you “hug” yourself.
  • Return arm to the top.

Don’t:

  • Rotate the hips.  They should remain still. 
  • Let the hips drop or sag.

 

 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

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

Mommy Bootcamp – Save the Date Sept 6th!

Friday, July 15th, 2011

We do not want to rush you through the summer, but we do want you to know that the next session of Mommy Bootcamp with Terese Mingay will start immediately after Labour Day on September 6th. There is no better way then Mommy Bootcamp to help you 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.

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.

Give Mommy Bootcamp A Try

Tuesday, May 3rd, 2011

Here is  a great opportunity to try out our Mommy Bootcamp with Terese Mingay.  Join other new moms for a workout that will combine intense cardio, weights, core strength and flexibility into a single fun filled hour. Get active and feel great for the summer!

Session Details
When: May 17th, 19th, 24th & 26th @ 10:00AM
Price: $22.80 + HST

There are a limited number of spots available. To register, please call Windsor Squash & Fitness Club @ 519-966-2141.

Way to Go WS&F Runners!!!

Monday, April 11th, 2011

On Sunday April 3rd, the Running Factory held their annual Miracle Run at Malden Park.  They run a series of 7 races over the season with each race raising money for a charitable organization.  Proceeds from this year’s Miracle Run were to benefit local Crime Stoppers.

The Miracle Run, is likely the most challenging of the series.  No matter if you’re running the 5km or 10 mile event, the course wraps through Malden Park and provides for some grueling hill climbs throughout the race.

Windsor Squash & Fitness Club is very proud of the 12 members who completed the courses in their race catogories.   Also, a special congratulations must go out to Erin Porter, who was the 1st female to cross the finish line in the 10 mile event.   Erin’s hard work training is clearly paying off as she readies herself for her 2nd IronMan in Germany later this year.

Congratulations to all the runners who participated, we look forward to following your progress throughout the season.

10 Mile Runners

Erin Porter, Keith Henry, Armelle Richardson & Barbara Poushinsky

5KM Racers

Rod Larson, David Waugh, Anna Del Duca, Gudrin Bildfell, Joe Gatfield, Kim Mullen, Sarah Waugh, Chris Waugh

Do you want to feel the thrill of crossing the finish line? Our 1/2 Marathon clinic is starting soon.  The goal of this program is to help you train safely and effectively towards completing the Detroit Free Press Half MarathonClick here for more details.

3 Great Programs Starting soon…

Friday, April 8th, 2011

Spring is here and we have 3 great programs to help get you moving!

Intro to Kettle BellsJoin Larry Brun for a 4-Week KettleBell Workshop.  Expect melting fat, added muscle and full body strentgh while learning proper technique in this unique training method. This program runs for 4 weeks on Saturday mornings at 11:15, starting April 30th.  The cost is $50.  Call 519-966-2141 or e-mail info@windsorsquash.ca for more details.

Russian BootcampHere is your chance to focus on discipline and determination with “Trainer to the Stars” Larry “Destiny” Brun.  This is a high intensity 4-Week program for those who want to test themselves! The next session starts April 30th at 12:15 and the cost is $50.   Call 519-966-2141 or e-mail info@windsorsquash.ca for more details.

1/2 Marathon Clinic – Train for the Detroit Free Press Half Marathon, with Iron(wo)man Erin Porter.  This group running program is designed to help new runners cross feel the rush of crossing the finish line and more experienced runners beat their best times.

The program includes 2 weekly group runs, a weekly Pilates Class, Running Log Book, Massage Therapy and much more.   The first run date is June 14th.  Click here to see more info at the Running Blog or E-Mail Erin (e@erinporter.ca)  for more details.