Posts Tagged ‘Personal Training’

Congrats to Maddie McClosky!

Friday, June 8th, 2012

Congratulations to Maddie Mcclosky for her performance at this year’s OFSAA West Regional Track Championships held Friday and Saturday this past weekend. Maddie finished FIRST PLACE in the 100m, 200m, and Javelin, and is ranked 1st overall in Ontario for junior girls. Earlier this year Maddie also set the Ontario junior girls 100m record.

Maddie has been working extremely hard to earn this incredible win. Way to go Maddie!! We’re all cheering you on this week at the OFSAA track meet!

Here’s a quick clip of Maddie tearing up the track in the 4 x 100 meter relay.  She’s the 2nd runner and she passes the herd like they are standing still!

And here’s a clip showing her win in the 200m final.  A close and very hard earned win!





Lastly, here is Maddy cruising to a confident win in the 100m final.



This post was 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

Do you know Colby Martin?

Monday, May 14th, 2012

Many of you have probably seen Colby working with individuals and small groups around the Club.  If you’ve done one of his workouts of the week, had a session with him or tried his class, you know how he has that rare ability to help you go just a little farther than you thought possible. Here are a few members testimonials as well as some praise from a couple of high performance athletes.

Members can work out with Colby every week during one of his Group Fitness classes or you can e-mail Colby (colby@windsorsquash.ca) to set up a no-obligation consultation. 

Jake Lumley

I have been training with Colby for 2 years. I have gained 18 lbs since we started and my strength and speed have increased more than I could have imagined. This spring I will be playing baseball for Team Canada 18u. His approach to fitness has helped me reach the top of my game.   -Jake Lumley-

Michael Leighton - NHL Goalie

 

Colby has been a big help in my athletic development. We have spent the last four “off seasons” training together increasing my speed, power, and flexibility. Each year I report to training camp in better shape and I’m looking forward to doing it again this year!  –Michael Leighton-

 

 

The hardest workout I have ever done! Ever!    -John Brouyette- “Absolutely Ripped” Attendant at W.S.F

 

My bench press has gone up from 160 lbs to 220 lbs in a matter of months. I’ve never felt stronger. Not your average workout with more than average results.    –Dan Zannettin- speed- and-power circuit attendant

 

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

Acai canadian pharmacy

Doing the same thing, getting the same results …

Thursday, March 8th, 2012

Often I am approached by people with questions and concerns about their workout routines and the results (or lack there-of) they gain (or don’t). Most recently, a female member was explaining how much she exercises (which is a lot) and how disappointed she was in the slow progression losing excess weight. She explained “I lost 15 lbs in the first 45 days, but haven’t lost anymore since (the past 2 months).”

After making sure her diet was in order, and it was, I asked her about her workout routine and what she does on a weekly basis. She answered “I workout Mondays, Tuesdays, Thursdays, and Fridays. I do cardio on the bike and treadmill for 40 minutes each day, and then switch between upper-body and lower-body weight workouts each day.”  The routine she detailed isn’t a bad routine. I’m sure it challenged her body at one point. The problem is that her routine is too routine!

She originally lost weight when she began the program, that’s because her body was stressed by the new exercise workload. Her body then had to adapt to the stress (lose weight, build muscle strength).  However, her body has adapted enough to the point where the workload of her routine doesn’t challenge her body like it used to. Thus progression slows. My advice to her was to “change your routine up! Try attending an aerobic or circuit class with a workout different than what you’re used to. Change up the weight lifting. Try different combinations of cardio exercise with weights.”

We are all creatures of habit. We often fall into routines we feel comfortable with. This may work for other aspects of your life, but not your workouts. If you want your body to be consistently and constantly getting in better shape, then you have to consistently and constantly change up your exercise routine. The safest and most effective way to do this quickly would be to attend a free class at your fitness club or talk to a personal trainer and ask how to change up your routine to challenge your body.

 

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 – Ready for Battle

Monday, October 3rd, 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 #6 – Ready for Battle

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. Medecine Ball Push Up – 12 reps
  2. Split Jumps – 12 reps
  3. Axe grip Chin Ups – 10 reps or to exhaustion
  4. Side to Side Ball Slams – 10 reps
  5. Front Squat with Shoulder Press – 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. Medecine Ball Push Up 

 

Medecine Ball Push Up

Medecine Ball Push Up - Start

 

 

 

 

 

 

 

Medecine Ball Push Up - Finish

Do:

  • Assume a push-up position with one hand on a medicine ball. (medicine ball should cause a 90 degree angle at elbow of arm on ball)
  • Press off the ball with enough force to give you time to switch hands on the ball.
  • During witch, move your body laterally so the ball ends up on the other side of you.
  • Land in a push-up position with the other hand now on the ball.
  • Perform with fluid motion.
  • Allow your feet to shift or pivot.
Don’t:
  • Bend at the hips.
  • Slam the hands into the floor. (you should land softly)

 

2. Split Jumps 

Split Jump

Split Jump - Start

 

 
 
 
 

 

 

 

 

 

Split Jump - Finish

 

Do:

  • Assume a lunge position. Lower your body so your back knee almost touches the ground.
  • Make sure your knee angles are at or near 90 degrees at the bottom of the move.
  • Now jump up using both feet equally.
  • Land softly in the beginning position.

Don’t:

  • Land with straight legs.
  • Go fast.
  • Touch the ground with knees.
  • Lean the torso. (it should remain erect)

 

 

 

3. Axe Grip Chin Ups

 

Axe Grip Chin Up

 

Do:

  • Stand under a chin-up bar so it runs perpendicular to your shoulders.
  • Grip the bar with both hands above you (as if your swinging a axe or sledge hammer above your head). Have about a hand width deistance between them.
  • Pull your body up until your head is beside the bar on one side. Lower, raise again until your head raises to the other side. That’s 1 rep. Lower to stand, switch grip, repeat.

Don’t:

  • Swing or rotate the body.
  • Lower quickly

 

4. Side to Side Ball Slams 

 

Side to Side Ball Slams - Start

Side to Side Ball Slams – Finish

 

 

 

 

 

 

 

 

 

Do:

  • Stand with your feet shoulder width apart and medicine ball raised above your head.
  • Slam the ball into the floor beside you. Catch the ball on the bounce, swing the ball over your head, and slam it into the floor on the other side.
  • Try to keep the ball moving non-stop.
  • Use your core to do all the work.

Don’t:

  • Stop during the move.
  • Forget to breathe.

 

5.  Front Squat with Shoulder Press  

 

Front Squash with Shoulder Press - Finish

Front Squash with Shoulder Press - Start

 

 

 

 

 

 

 

 

 

Do:

  • Hold a bar with an over hand grip.
  • Raise the bar so it rests on fingers and your front shoulders.
  • Squat down by pushing your hips backwards and bending your knees.
  • Try to keep your torso erect throughout.
  • Upon returning to a standing position, press the bar above your head.
  • Return the bar back to resting on your shoulders and repeat the move.

Don’t:

  • Bend or round the back.
  • Allow knees to move forward.

 

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 – Core Reactor

Wednesday, September 21st, 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 #5 – Core Reactor

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. Plank – 60 Seconds
  2. Side Plank with Hip Bounce – 12 reps
  3. Hanging Knee Raise – 15 reps
  4. Sprint Sit Up – 20 reps
  5. Lower Body Extension- 15 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. Plank

 

Plank

 

 

 

 

 

 

 

Do:

  • Lie on the floor on your stomach.
  • Prop your arms up so your elbows are directly under your shoulders.
  • Raise your hips by holding all your weight on your elbows and toes, so your hips are the highest point of your body.
  • Hold this position.
Don’t:
  • Bend at the hips.

2. Side Plank with Hip Bounce

 

Side Plank with Hip Bounce - Start

 

 

 

 

 

 

 

Do:

  • Assume a side plank position with your feet stacked on top of each other.
  • Slowly Lower your hips towards the floor and raise them back to the starting side plank position.

Don’t:

  • Rotate any part of the body.
  • Go fast.
  • Touch the ground with the hips.


3. Hanging Knee Raise

Hanging Knee Raise - Start

Hanging Knee Raise - Finish

 

 

 

 

 

 

 

 

Do:

  • Assume a over-hand (pronated) grip on a chin-up bar.
  • Hang by bending your feet up behind your knees. This is your starting position.
  • Raise your knees to your chest. Your hips should rotate up to curve the lower back.
  • Lower the knees slowly so you don’t swing.

Don’t:

  • Swing. This is the biggest issue with this move. Half of the work performed by the abs is done stabilizing (not allowing to swing) the body.

 

4. Sprint Sit-Up

 

Sprint Sit-Up - Start

Sprint Sit-Up - Finish

 

 

 

 

 

 

 

Do:

  • Lie flat on your back with your arms at your sides.
  • Have elbows bent at a 90 degree angle.
  • Legs flat.
  • Sit the torso up off the floor, at the same time, turn one elbow across your body, to touch the opposite knee that is also raised.
  • Pause at top.

Don’t:

  • Return to beginning position too quickly.

 

5.  Lower Body Extension

 

Lower Body Extension - Start

Lower Body Extension - Finish

 

 

 

 

 

 

 

Do:

  • Lie face down on a bench with your hips hanging off the back of the bench.
  • Grip the bench in front of you.
  • Raise your legs behind you until your entire body forms a straight line.
  • Go slow.

Don’t:

  • Swing the legs.
  • Allow legs to separate.

 

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 – 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