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.
Today’s workout is super basic and takes very little time to complete (about 7-8min total) YET it is extremely challenging and delivers great results! How? Well it demands no equipment other than maybe a mat (I’ve done it with no mat) and your own body weight. Your core will be working throughout each exercise, as will the muscles in your upper body as they push and hold you up.
This is a go-to workout of mine when I’m short on time and space yet still want to challenge my core & arms in a way that will have them reminding me of my hard work for hours, days after. Here’s how it goes..
- Timer. Use a regular stopwatch or I use the Gymboss timer for all my workouts.
- Complete the 6 rounds below of 3 exercises (push-ups, plank, curls) back to back
- Each round has increased number of reps/secs making it more challenging as you move ahead.
- Try to move right to the next round when you’re done your ab curls.
- This will not take very long to complete but trust me if you move from one exercise to the next with minimal rest you will be feeling muscles in your core you never thought you had, as well as supporting muscles (shoulders, pecs, lats and triceps) for days after!
- Bonus advanced option: After you’ve completed the challenge, take a small break (60sec max) then get right back to it but now starting from round 6 down to round 1, forming a work pyramid. Warning – Only for advanced.. and slightly crazy people
- 10 Push-ups / 10 sec Straight arm plank / 10 shoulder to knee (bicycle) ab curls*
- 12 Push-ups / 20 sec Straight arm plank / 20 shoulder to knee (bicycle) ab curls
- 14 Push-ups / 30 sec Straight arm plank / 30 shoulder to knee (bicycle) ab curls
- 16 Push-ups / 40 sec Straight arm plank / 40 shoulder to knee (bicycle) ab curls
- 18 Push-ups / 50 sec Straight arm plank / 50 shoulder to knee (bicycle) ab curls
- 20 Push-ups / 60 sec Straight arm plank / 60 shoulder to knee (bicycle) ab cur
Today’s workout involves a circuit of 8 exercises that target pretty much the whole body, with a focus (as always) on core work. As stated many a time before, I love timed exercises! They lend themselves to various fitness levels since one can go at their own pace for the time allotted. I often use this kind of structured circuit for my own bootcamps. My participants always comment on how quickly the workout goes by this way!
Today’s workout involves exactly what the title reveals- 2 exercises performed back to back for a given amount of time. It is very simple in terms of both space and equipment and can be done indoors or outdoors. Complete each superset for the assigned number of reps as quickly as possible while maintaining good technique for 2 minutes. Exercise options are listed in order of difficulty (advanced to beginner). A huge advantage of timed workouts is one can push themselves to their own abilities and at their own pace, making this an ideal method for groups of people of different fitness levels.
Last week, fellow personal trainer and founder of Hive Health Media health blog, Doug Robb posted an article entitled “Angry Workout Music”. I then asked if I could share with him, and the rest of you of course, some upbeat workout music! Through years of teaching fitness classes, and just training for myself, I have covered a wide range of genres- rock, house, pop, 80′s ..etc. BUT the common theme across the board is the upbeat rather than angry nature of the music (to each his own of course..) especially when looking for tunes to motivate you through a tough cardio workout. I thought many of you could relate and/or use some of them for your own.
Robb kindly shared my playlist on his blog. Check it out: 25 Awesome Workout Tunes
If you like those, check out the list below.
Now go get yourself moving!!
Salmon is one of my favorite things in the world- flavour AND nutrition wise. Not only is this delicious fish filled with healthy omega-3 Fats, (improve brain, heart and overall cell function), salmon is a great source of protein, which is crucial for anyone who exercises regularly in order to feed those working muscles- the heart included of course! Salmon is very versatile in the way it can be prepared. For this particular dish, I was inspired by a Jamie Oliver recipe (also called Asian salmon incidentally). My version is more nutritionally dense; I omitted the noodles and added more veggies. In short, I made it healthier and simpler so that anyone can cook it up even on a busy weeknight.
Give it a try, you won’t regret it