Workout of the Week – Get a Grip!


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


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.


  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









  • 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.


  • 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










  • 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.


  • 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











  • 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.


  • 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











  • 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.


  • Bend your back.
  • Rotate your shoulders.


5.  Step Ups


Step-Up - Start

Step-Up - Finish









  • 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.


  • 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

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