Workout of the Week – Power Up!


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 #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.


  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










  • 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.


  • 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











  • 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.


  • 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











  • 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.


  • 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









  • 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.


  • 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







  • 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.


  • 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

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