I am a certified personal trainer (CSEP & CANFIT-Pro) and nutritional practitioner in your own Greater Toronto Area. I have been practicing both as a self-employed personal trainer on location in clients' homes as well as at various and health and wellness facilities for over 5 years.
I also continue to enjoy teaching my group classes including indoor cycling, muscle conditioning and cardio kickboxing.
Sometimes the simplest workouts are the toughest and most efficient. That’s exactly what you’re getting from this one. With just these 3 exercises, you are ultimately working your whole body from head to toe!
The key with this kind of workout is to choose 3 exercises that complement each other well and that target a bunch of different muscle groups synergistically. Also, it’s a good idea to match 2 challenging compound exercises (in this case squat press and half burpee) with 1 lower impact single joint exercise (tricep extension) which will help balance out the work load by giving your larger muscle groups a chance to recover slightly while you’re still working and keeping your heart rate up. The key is to make the workout challenging yet sustainable throughout.
All you need is 1 challenging dumbbell (10-20 lb) and a timer. Also, this workout is not long to complete – about 20 minutes. But it’s the most efficient 20 minutes you’ll get out of a workout. So in other words- nothing to lose, and no excuses!
Scroll over each exercise for videos of proper execution of movements.
- Squat + Dumbbell Overhead Press
- Overhead Tricep Extension
- Half Burpee
- Round 1 introduces the 3 exercises, for proper form. So take your time to complete each rep and use the break between exercises.
- Rounds 2, 3, 4 and 5 are geared towards completing as many reps as you can in the 45 seconds with no breaks between exercises, culminating with the last and toughest round where all 3 exercises are performed back to back. This will definitely get your heart and all muscles pumping!
- After each round take just enough break (max 30 sec) to grab a sip of water and towel off the sweat!
Working the lower body and core muscles together in the same workout is a great way to maximize your exercise time and return. Why? Because both of these muscle groups complement each other very well. You absolutely need to fire your abs when completing any proper squat, lunge or deadlift variation- our main lower body compound exercises. I find when I superset a leg circuit with an abdominal circuit it forces me to focus extra hard on keeping my core engaged not only on the ab portion, but especially on the lower body exercises, and as a result, getting a lot more return from my workout. Give this circuit style workout at try, at home or in the gym. It does call for a few sets of dumbbells (DBs), but if you only have 1 set, don’t worry just use it. Most of these exercises can even be done just using your body weight. I’ve conveniently attached links to video demos for certain exercises that may be slightly more complex.
If you have any further questions regarding this workout or any other workouts on my site please don’t hesitate to contact me! I always look forward to hearing form you. Also, follow me on Twitter or Facebook for more useful exercise/nutrition posts.
Ok enough talking.. now go get yourself moving and fit!
2014 has come and gone. Now, time for my top tracks to get your workout on from this past year. As always, you can listen to and download most of these songs on my Sound Cloud page. Now go lace up your runners (or bike cleats), press play and get that workout done with a killer soundtrack to help push you to the end!
The New Year is now officially upon us. Do you have a New Year’s Resolution? Well, if you’re like most, you have at least one resolution. And, if you are like the majority of these promise-makers, your resolution is probably related to health and fitness….somewhere in the realm of eating healthier, exercising more, and losing weight.
While resolutions are well intentioned, unfortunately most people fail at keeping them. With all the hype surrounding these promises, it’s easy to get caught up in them without really taking them seriously.
As a fitness/nutrition professional I see clients who have the best intentions of achieving these goals, and they will start out roaring like a lion out of the gate. Completely changing all their habits (which I think is the first problem), but then get discouraged after a few weeks as they do not see immediate results, only to eventually give in the towel feeling defeated. Something gets lost between great intention, initial action and sustained behavior.
So what is the secret to successful resolutions? What makes that small percentage of people (studies show under 20%) achieve and stick to their desired change? After all, we have all heard stories of people making some pretty extraordinary changes to their lives which started from a New Year’s resolution. Which is why I have reached out to good friend and amazing Life Coach Melissa Penton to help fill in the important gaps on making and sustaining huge life changes.. She offers some great, useful advice below…
Hi Toronto Fit Friends,
I don’t know about you but I am fired up for the new year! I am especially fired up for the Just Get Fit/Buns Of Steel Bootcamp team which will be collaborating for our 2015 Kickstart morning program. This will be a full body health revamp so get ready! Register here to get yourself fitter in the new year
We’ve had dedicated groups of people join us for our previous programs and have seen great results, but we are especially excited about this one as we’ll be able to monitor your progress through nutrition guidance and body measurements (if you choose) throughout, along with some kick ass bootcamp classes.
Note- Early bird registration prices close Dec 31st so don’t delay signing up
All the info you need is attached in the link below, including registration. If you have any further questions please don’t hesitate to contact me. We hope to see you in class in the new year, Justine