New Feature – Workout of the Week

 

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

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