Online Workouts

While the Fitness Centre was closed for the Covid-19 pandemic (March 15th to June 8th, 2020) we posted regular workouts for our members to use. Here is a list of the workouts we posted: 

Wednesday June 3rd, 2020

EMOM 24: Air Squats & Burpees

  • Minute 1: 20 Air Squats + 7 Burpees
  • Minute 2: 25 Air Squats + 5 Burpees
  • Minute 3: 20 Air Squats + 3 Burpees
  • Minute 4: Rest
  • Minute 5: 20 Air Squats + 7 Burpees
  • Minute 6: 25 Air Squats + 5 Burpees
  • Minute 7: 20 Air Squats + 3 Burpees
  • Minute 8: Rest
  • Minute 9: 20 Air Squats + 7 Burpees
  • Minute 10: 25 Air Squats + 5 Burpees
  • Minute 11: 20 Air Squats + 3 Burpees
  • Minute 12: Rest
  • Minute 13: 20 Air Squats + 7 Burpees
  • Minute 14: 25 Air Squats + 5 Burpees
  • Minute 15: 20 Air Squats + 3 Burpees
  • Minute 16: Rest
  • Minute 17: 20 Air Squats + 7 Burpees
  • Minute 18: 25 Air Squats + 5 Burpees
  • Minute 19: 20 Air Squats + 3 Burpees
  • Minute 20: Rest
  • Minute 21: 20 Air Squats + 7 Burpees
  • Minute 22: 25 Air Squats + 5 Burpees
  • Minute 23: 20 Air Squats + 3 Burpees
  • Minute 24: Rest

Tuesday June 2nd, 2020

Do the workout from Friday May 29th, 2020

Monday June 1st, 2020

Rules:

  1. You must not stop until you complete the part that you are performing.
  2. There is one minute rest before starting the following part.

Part One: 10 minutes of…

  • 30 Seal Jumping Jacks
  • 10 Plank Pikes

Part Two: 10 minutes of…

  • 30 Jumping Jacks
  • 20 Alternative Lunges

Part Three: 5 sets of…

  • 10 Down Ups to Squat Jumps

Friday May 29th, 2020

Rules:

  1. You must not stop until you complete the part that you are performing.
  2. There is one minute rest before starting the following part.

Part One: 5-minute Jumping Jacks

Part Two: 10 minutes of…

  • 40 Jumping Jacks
  • 10 Push Ups

Part Three: 10 minutes of…

  • 40 Jumping Jacks
  • 10 Forearms to Hands

Part Four: 5 sets of…

  • 30 Air Squats
  • 30 Unassisted Sit Ups

Wednesday May 27th, 2020

5 rounds of…

  • 2 Jumping Jacks + 1 Squat Jump (8 reps)
  • Prone Position to Squat Position (8 reps)
  • Plank Toe Touches (16 reps)

Tuesday May 26th, 2020

Part One: 4 rounds of…

  • 30-second Run in Place
  • 30-second Jumping Jacks
  • 30-second Rest

Part Two: 15-minute EMOM

  • 15 Sumo Squats to High Pulls
  • 7 Burpees

Monday May 25th, 2020

30-minute AMRAP

  • 30 Jumping Jacks
  • 10 Push Ups
  • 15 Squat Jumps
  • 10 Burpees
  • 15 Bench Dips
  • 10 Plank Jacks
  • 15 Hip Bridges
  • 30 Mountain Climbers

Friday May 22nd, 2020

Part One: 8 rounds of…

  • 15 Two-Touch Sit Ups
  • 5 Tuck Jumps

Part Two: 20-minute EMOM

  • 10 Push Ups
  • 20 Air Squats

Thursday May 21st, 2020

Part One:

3 rounds of

  • 15 Plank Thrusters
  • 15 four-count flutter kicks

Part Two:

10 – 5-3-1-0 body weight squats then…

8 sets of 

  • 2 jumping lunges (if you choose to not jump double the reps and complete front step lunges)
  • 1 left side lunge
  • 1 right side lunge
  • 1 back step lunge
  • 1 back step lunge

Part 3:

8 per side TGUs of your choice of weight. If you are not able to complete full TGUs then double the number and complete partial TGUs. 

Wednesday May 20th, 2020

TABATA: do each movement 20 seconds for 8 times with a 10-second rest in between and then move on to the next movement

  • Run in Place
  • Push Ups
  • Tuck Jumps
  • Leg Raises
  • Side to Side Squats
  • Half Burpees
  • Low Plank
  • Seal Jumping Jacks

Tuesday May 19th, 2020

Part One: 1 round of…

  • 45-second Full Body Extensions
  • 45-second Side to Side Squats
  • 45-second Full Body Extensions
  • 45-second Side to Side Push Ups
  • 45-second Full Body Extensions
  • 45-second Mountain Climbers
  • 45-second Full Body Extensions
  • 45-second Half Squat Get Ups
  • 45-second Full Body Extensions

Rules:

  1. Perform as fast as possible
  2. You can have a 15-second break before starting the following exercise!

Part Two: 15-minute AMRAP

  • 6 Hang Cleans
  • 6 Front Rack Squats
  • 6 Spiderman Push Ups

Part Three: Repeat Part One

Friday May 15th, 2020

Part One: 

  • 100 Weighted Step Ups

Part Two: 25-minute AMRAP

  • 10 Spiderman Push Ups
  • 7 Air Squats + 4 Tuck Jumps
  • 10 Dips
  • 5 Pull Ups

Wednesday May 13th, 2020

Part One: 

  • 100 Walking Lunges

Part Two: 20-minute AMRAP

  • 2 x 8 Forearms to Hands
  • 10 Broad Jumps into Squat Jumps
  • 20 Crunches

Tuesday May 12th, 2020

Part One: 3 rounds of…

  • 20 Half Squat Get Ups
  • 20 Leg Raises

Part Two: EMOM 24

  • Minute 1: 10 Push Presses + 10 Burpees
  • Minute 2: 12 Push Presses + 8 Burpees
  • Minute 3: 15 Push Presses + 5 Burpees
  • Minute 4: Rest

Continue the above cycle to get to minute 24.

Monday May 11th, 2020

Part One: 2 rounds of…

  • 45-second Shuffles
  • 30-second Knee Highs
  • 30-second Quick Feet
  • 45-second Shuffles

Part Two: 15-minute AMRAP

  • 15 Half Burpees
  • 2 x 10 Advanced Bird Dogs
  • 20 Side to Side Squats

Part Three: Repeat Part One

Friday May 8th, 2020

20-minute AMRAP

  • Do 6 reps of: 3 Prone Position to Squat Position and then 5 Broad Jumps
  • 15 Two Touch Sit Ups

Thursday May 7th, 2020

Part One: only 1 round 0f…

  • 30 second Full Body Extensions
  • 30 second Side to Side Squats
  • 30 second Full Body Extensions
  • 30 second Side to Side Push Ups
  • 30 second Full Body Extensions
  • 30 second Half Squat Get Ups
  • 30 second Full Body Extensions
  • 30 second Alternative Ankle Touches

Rules:

  1. Perform as fast as possible
  2. Move on to the next movement right away: no break!

Part Two: 5 rounds of…

  • 2 x 8 KB Push & Pull from Low Plank Position
  • 10 Strict Jumps

Part Three: Repeat Part One

Wednesday May 6th, 2020

Part One: 5 rounds of…

  • 1 minute FAST Seal Jacks
  • 15 Cocoons
  • 15 Gluteus Bridges

Part Two: 15-minute AMRAP

  • 6 Push Up to Reverse Plank to Toe Touch to Squat Kneel Down Up to Feet
  • 10 V-Ups

Tuesday May 5th, 2020

Here is the workout we completed as part of our live Zoom-hosted class during our noon Y-Fit class for Tuesday May 5th. Video below.

Four Rounds (if this is easy for you…consider two extra rounds)

  • 8 Captain Morgan Side Planks
  • 8 L-Pops
  • 16 sit ups

Four Rounds (if this is easy for you…consider two extra rounds)

  • 8 Broad Jumps
  • 16 KB Swings
  • 8 per side single arm bent over rows

Five Minute EMOM (you can increase the challenge here by adding minutes. A ten minute EMOM would  be a challenging workout. You can also make the EMOM more difficult by performing more burpees or squats per minute. A maximum number might be 7 burpees and 10 goblet squats).

  • 5 Burpees
  • 10 Goblet Squats

Please Note: EMOM stands for Every Minute On the Minute. This means you complete all the movements starting with the second hand at zero. A good suggestion on whether the prescribed number of reps is appropriate for you is if you finish all of the movements with 15 to 20 seconds left in the minute. Less than this will give you less time to recover. More might possibly make the workout seem not challenging enough.

Monday May 4th, 2020

Something different for you today. No burpees, squats, push ups or mountain climbers. Instead, focus on your heart with a cardio-based workout. As a runner (or walker or jogger) making sure you train or exercise at different paces has many physiological benefits. With the Covid pandemic we have seen a significant increase in the number of people walking, jogging and running. All of you doing so will benefit by varying the movement pace of your workout occasionally. Even once a week, try to train at a different pace than you normally would for your traditional jog. Here is one suggested way to do so:

Running lines! Yes, the old basketball drill but with a slight twist…add a lunge walk at the end. Try to set five cones up approximately ten metres apart (less apart if you want it a bit easier or further if you want it harder). Then, starting on the one end sprint (or at least move with some speed) to the first cone or marker, and travel back to the start line, then, travel to the second cone and back to the start line and so on until you are at the far cone. Once at the far cone, challenge your lungs to rest/recover while completing a lunge walk back to the start line. Thats one set completed. Rest as long as you need to between sets (like 30 seconds to a minute) before starting again.

Your course can be set in a back yard or in a park. If in a yard that doesn’t quite have the distance as we describe here, get creative and run from fence to fence twice before completing the lunge walk.

Our suggestion is to complete your course or each set up to ten times. If that seems crazy to you…do four or six. See our outline of how to complete this workout in the video below.

Friday May 1st, 2020

Part One:

  • 30-second Squats
  • 30-second Full Body Extensions
  • 30-second Squats
  • 30-second Push Ups
  • 30-second Squats
  • 30-second Mountain Climbers
  • 30-second Squats
  • 30-second Full Body Extensions

Rules:

  1. Perform as fast as possible
  2. Move on to the next movement right away: no break!

Part Two:

  • 5 Regular Down Ups
  • 5 Down Ups with Your Hand on Your Opposite Knee (5 for each side)
  • 5 Down Ups with Your Hands Behind Your Head + Plank
  • 5 Down Ups with Your Hands On Your Chest
  • 5 Down Ups with Your Hands On Your Waist
  • 5 Down Ups with Your Hands Inside Back Pockets

Rules:

  1. Hand(s) is(are) supposed to stay, if indicated.

Part Three: Repeat Part One

Thursday April 30th, 2020

Part One: Warm Up with Turkish Get Ups

Perform all on one side of the body, rest appropriately and complete on other side of body

  • 5 to elbow partial TGUs
  • 5 Hip Thrust partial TGUs
  • 5 leg transition partial TGUs
  • 5 oblique transition partial TGUs
  • 5 from lunge to standing partial TGUs

Part Two:

Workout: Each Round complete…

  • Transverse Pogos: 30 jumps
  • KB Swings (see the number of reps to complete per round listed below)
  • Two full TGU’s. One per side. If you are not ready for full TGUs suggestion is to complete twice as many partials per side to what ever point in the TGU you are comfortable.Swing Reps: 10, 15, 25, 35, 35, 25, 15, 10 for a total of 170 swings. If that is more than you would be comfortable doing consider repeating the 25 rep number for both the 35 rep options (saves you 20 total swings). Or max out at 15 swings so you would then reduce your total number of swings by 60 (assuming you still do the same number of rounds). And, if you think you want a greater challenge…add a round or two of 50 reps of swings in the middle of the pyramind.

Wednesday April 29th, 2020

Part One: 4 rounds of…

  • 2-minute FAST Jumping Jacks
  • 15 Sit Ups

Part Two: 20-minute EMOM

  • 7 Push Ups
  • 15 Air Squats

Tuesday April 28th, 2020

Part One: 4 rounds of…

  • 20 Stationary Lunges (alternate)
  • 7 V-Ups

Part Two: 20 minute AMRAP

  • 10 Thrusters
  • 5 Tuck Jumps

Monday April 27th, 2020

Part One: 4 rounds of…

  • 20 Plank Pikes
  • 20 Ankle Taps
  • 20 Leg Raises

Part Two: 4 rounds of…

  • 20 Shoulder Taps
  • 20 Tiger Walk
  • 20 Backward Bear Crawl

Part Three: 3 rounds of…

  • 20 Air Squats
  • 5 Tuck Jumps

Friday April 24th, 2020

Part One: 3 rounds of…

  • 1 minute Mountain Climbers
  • 12 Jumping Lunges
  • 12 Down Ups
  • 1 minute Mountain Climbers

Part Two: 3 rounds of…

  • 30 to 45 second Wall Sit
  • 30 to 45 second Biceps Hold
  • 30 to 45 second Heel Raise Hold
  • 30 to 45 second Deltoid Hold
  • 30 to 45 second Foot Raise Hold

Thursday April 23rd, 2020

Warm Up: three rounds

  • 10 two-hand plate to overhead
  • 5 lunges
  • 10 (5 per side) single-arm plate to overhead
  • 5 Lunges

Practice SLIPS (Scales, L-sits, Inversions, Planks, Stretches)

When performing SLIPS, stress perfect movement. Toes pointed, great posture, shoulders back and down. Think of how a great gymnast would look performing these movements. You might not replicate perfect movement at first but you can get stronger and improve over time.

Scales:

  • 10 seconds front Scale: left leg
  • 10 second front Scale: right leg
  • 5 right leg back scale
  • 5 left leg back scale

L-Sits:

  • 10 second leg raise from L-Sit position

Inversions:

  • 10 (up to) inverted press or handstand push ups

Planks:

  • 30 seconds two-point plank
  • 30 seconds two-point plank other side

Stretches:

  • Couch stretch
  • Ankle mobility

10 Minute AMRAP

  • 5 Dive bombers
  • 10 Sit ups
  • 15 Squats

Wednesday April 22nd, 2020

Part One: 100 Air Squats

Part Two: 15-minute AMRAP of…

  • 8 Slide Push Ups
  • 15 Towel Drag Ins
  • 10 Burpees

Tuesday April 21st, 2020

DECK OF CARDS IS BACK!

Movements are:

  • SPADES: Lateral Crawls to Push Ups
  • CLUBS: Tuck Jumps
  • HEARTS: Squats
  • DIAMONDS: Sit Ups

Monday April 20th, 2020

Part One: 4 rounds of…

  • 30 Mountain Climbers
  • 15 Plank Pikes

Part Two: 4 rounds of…

  • 12 Around the Worlds
  • 2 x 8 Pistol Squats (on the wall)
  • 12 Lateral Crawl to Get Ups

Friday April 17th, 2020

20-minute AMRAP

  • 10 Prone Position to Tuck Jump (or Squat Jump)
  • 2 x 8 KB Push & Pull from Low Plank Position
  • 10 V-Ups (or U-Ups)

Note – Always stay faithful to the idea of an AMRAP workout: You should do as many rounds of the above routine as possible within the mentioned period of time (20 minutes). So, you need to always consider the following:

  • limit your break as short as possible
  • move on to the following exercise as quickly as possible
  • perform the movements as fast as possible

Thursday April 16th, 2020 (Live Zoom Y-Fit Class)

Here is the workout we completed during our live class over the lunch hour today. Check our Facebook page for a video description of the workout.

Part one: Five Rounds of…

  • 30 seconds quick feet with optional down/ups or body weight squat, or short rest (four down/ups for each 30 seconds)
  • 30 seconds KB swings or hip hinges
  • 10 to 15 seconds rest

Part Two:

Immediately into a four minute goblet squat. You can stop as often as you like, but the clock runs for four minutes. Rest in squat! You can transfer to tactical frog if you need to.

Part Three: Five Rounds of…

  • Five Reverse Rows: If your bar is a bit light for you, you can isometrically hold the bar in the up position for an extra second. Keep your back fixed.
  • Five Strict Press: Make sure lower back is braced. Look for full extension at the top of the movement.
  • Five Front Squats: Try to get elbows out with the bar resting on your upper chest. Descend to only the level just before where your torso wants to tip forward. No further, regardless of how low that is.

Notes:

  • Complete all 15 movements without stopping or putting the weight down.
  • If the weight you have is a bit light for you, pause at the end range of motion for a full one or two second isometric contraction. For the reverse rows this means holding the weight while focusing on a hard contraction across your upper back.
  • Rest max of 30 seconds between rounds.
  • Remember…a general rule of life is this…if I have weight in my hands my back should be braced and likely in a neutral position.

Wednesday April 15th, 2020

It is a simple one today… but, I guess you agree that simple is not always easy!

12-minute EMOM*

  • 10 Overhead Squats to Knee Taps
  • 5 Down Ups**

* EMOM stands for Every Minute On The Minute. You are supposed to start each round at the top of the minute. So, basically you need to complete all reps within a minute and also be able to manage to have enough time to rest and get ready for the next round.

** You can play with the number of reps for Down Ups. If 5 is too many to do through the whole 12 minutes, you can lower the reps to 4 or even 3.

Check our Facebook page to learn about the movements.

Tuesday April 14th, 2020

PART A: 3 rounds of

  • 1 minute Fast Mountain Climbers
  • 2 minutes Fast Jumping Jacks

PART B: 4 or 5 rounds of

  • 15 Squat Jumps
  • 2 x 10 One Legged Gluteus Bridges
  • 2 x 8 Half Turkish Get Ups
  • 10 Push Ups

Check our Facebook page to learn about the movements.

Tuesday April 14th, 2020 (Live Zoom Class)

We are again hosting a live noon workout via Zoom for our Y-Fit class today. Workout starts at 12:15 PM with the meeting ID of 757-860-3220.

PART A: 3 rounds of

  • 10 Stationary Lunges (alternate)
  • 2 x 5 Half Turkish Get Ups

PART B: 15-minute AMRAP

  • 6 High Plank –> Body Twist –> Push Up –> Tuck Jump
  • 5 V-Ups

Thursday April 9th, 2020

PART A: 3 rounds of

  • 2 x 8 Leg Over KB
  • 20 Shoulder Taps
  • 30 Flutter Kicks

PART B: 12-minute EMOM*

  • 35-second Burpees**

 

* EMOM stands for Every Minute On The Minute. You are supposed to start each round at the top of the minute. So, basically you need to complete all reps within a minute and also be able to manage to have enough time to rest and get ready for the next round.

** Modify burpees according to your fitness level, if required.

Check our Facebook page to learn about the movements.

Thursday April 9th, 2020 (Live Zoom Class)

This is the workout we are hosting live for our Zoom-remote class at 12:15 PM today. Check our class schedule for online classes…we are adding more each week!

Part One:

Reps per round are 20-16-12-10-8

Movements are:

  • Hollow Rocks. keep body in fixed position with glutes off the ground to start.
  • Shoulder Taps from bear position. Knees slightly off the ground.
  • L-Pops. the further you lean forward the harder this is.
  • And, after all of these complete four slow descent goblet or body weight squats. For each rep, take at least 5 seconds to descend. Then, once at the bottom of your squat, hold that position for at least three seconds before powering up to a stand.

Part Two:

Three sets of four rounds of…

  • 5 tuck jumps
  • 5 Oblique raises…like the old Tae Bo movement…per side

Wednesday April 8th, 2020

PART A: 3 rounds of:

  • 30-second Mountain Climbers
  • 30-second Leg Raises
  • 30-second Ankle Taps

PART B: 15-minute AMRAP

  • 30-second Wall Sit with Arms Extended at Shoulders
  • 10 Low Plank to High Plank

Check our Facebook page to learn about the movements.

Tuesday April 7th, 2020

5 rounds of:

  • 5-minute Jumping Jacks (fast)
  • 20 Push Presses
  • 10 Chin Ups
  • 20 Push Ups

Check our Facebook page to learn about the movements.

Monday April 6th, 2020

Note: this is a plyometric workout.

20-minute AMRAP

  • 20 Jumping Lunges
  • 5 Chin Ups
  • 10 Tuck Jumps

Check our Facebook page to learn about the movements.

Friday April 3rd, 2020

An intense Body Weight Workout:

Rule of the workout: You must start from the top after doing each exercise for the first time.

  • 5 Chin Ups
  • 7 Toes to Bars
  • 10 Hand Stands
  • 20 Burpees
  • 40 Push Ups
  • 60 Sit Ups
  • 100 Air Squats

How to modify: Feel free to play around with reps or remove one exercise of your choice (except for burpees).

Check our Facebook page to learn more about how to go through the workout.

Friday April 3rd, 2020 (Live Zoom Class)

We are hosting our normal Friday Noon Y-Fit class at 11:15 AM this morning over Zoom. If you want to attend email fdyck@ywcasaskatoon.com before 11:15 and we will send you the meeting ID. Here is a teaser photo of the workout:

 

 

 

 

 

 

 

Thursday April 2nd, 2020

20-minute AMRAP

  • 2 x 5 Turkish Get Ups *
  • 10 Down Ups to Tuck Jumps **
  • 20 Limited Half Crunches

* you must do 5 for each side

** you can do squat jumps as a modification for tuck jumps

Check our Facebook page to learn about the movements.

Wednesday April 1st, 2020

This workout requires you to be a little bit creative! You might need to search your house to find something you could use to have better experience with this workout.

5 rounds of the following routine:

  • Burpees
  • Sumo Squats to High Pulls (you can use a dumbbell, a kettlebell, a sandbag or a bag of rice!)
  • Single Arm Push Presses (you can use a dumbbell, a kettlebell, your laundry detergent or your frozen chicken!)
  • Plank Pikes

Reps:

  • Round one: 7-15-15-15
  • Round two: 7-15-15-15
  • Round three: 7-15-15-15
  • Round four: 5-12-12-12
  • Round five: 5-10-10-10

Check our Facebook page to learn about the movements.

Tuesday March 31st, 2020

15-minute EMOM*

  • 6 Lateral Crawls to Push Ups
  • 6 V-Ups (or 6 U-Ups)

* EMOM stands for Every Minute On The Minute. You are supposed to start each round at the top of the minute. So, basically you need to complete all reps within a minute and also be able to manage to have enough time to rest and get ready for the next round.

Check our Facebook page to learn about the movements.

Monday March 30th, 2020

4 rounds (or 5 rounds) of the following routine:

  • 30 Mountain Climbers (move the knees out)
  • 2 x 6 Forearms to Hands
  • 20 Goblet Alternative Lunges
  • 10 Burpees

Check our Facebook page to learn about the movements. 

Friday March 27th, 2020

Two options for the following routine:

Option one: 15-minute AMRAP

  • 10 Down Ups to Squat Jumps
  • 10 V-Ups (or U-Sit Ups or Crunches)
  • 10 Pull Ups (or Front Raises – cover the first 50% of ROM)
  • 10 Prone Positions to Squat Positions

Option two: 4 rounds of the above routine

  • Round one: 20 reps for each exercise
  • Round two and three: 15 reps for each exercise
  • Round four: 10 reps for each exercise

Check our Facebook page to learn about the movements. 

Thursday March 26th, 2020

An intense ten minute AMRAP:

  • Five plank burpees (no need for the full push up motion here as you are doing more push ups next)
  • 10 push ups
  • 15 squats

Make sure to warm up those shoulders. Modify the burpees as needed (elevate by performing plank onto a box if you need).

Wednesday March 25th, 2020

Start with some shoulder mobility as a active recovery from the push ups yesterday.

Arm circles and other movements to get the shoulders moving.

  • Try this one we often do in my classes with a stability ball: Get on hands a knees (quadruped position). Extend one arm out beside your head and complete small arm circles with the extended arm. Make sure to travel both directions…wax on, wax off. 3 sets of 10 at least per shoulder.
  • Clocks: taking the shoulder through its range of motion with arms extended.
  • Band pull aparts without the band…stand and pull straight arms back through the shoulders focusing on contractions across the shoulder blades.
  • Towel Stretch to end with (along with your other shoulder joint mobility favorites)

Workout:

Work down through the movements with reps of 20-16-12-8-4

  • Two-count flutter kicks. This means two leg flutters for each rep.
  • Tuck Jumps. Try to touch your ankles with each jump. If you don’t want to jump you can fake a wall ball throw againt a doorway by completing a modified
  • KB swings or x2 rep number for Hip hinges.
  • PVC Overhead squat. You can use just about anything here held overhead. Even a bath towel held overhead would work. Take your time through this movement. Do not sacrifice form for speed.

Tuesday March 24th, 2020

This is our first posted workout after the Fitness Centre closed for Covid-19. Its pretty basic but something to get you started. Have questions? Email Fred at fdyck@ywcasaskatoon.com

5×5 strength based workout with five rounds required per exercise. Each round will contain five slow-descent push ups, five single leg bench squats, five or more sit ups, five back-step lunges and five single-leg glute bridges. Pick the level depending on your ability.

The key here to make this effective is completing the slow descent when asked to. You can power up out of the movement but make the downward motion slow and in control. Mix your levels if that works best for you. Maybe you can complete level 3 for sit ups but level one for push ups…that is all great.

  • 5 slow-descent push ups:
    • Level one: elevate as necessary, strive for as full a range of motion as possible. Remember, the higher you elevate, the less strength required from the shoulders. Form is the most important thing here.
    • Level two: regular push ups with slow descent for each rep
    • Level three: chest to floor push up, each descent should take five seconds before chest hits floor
  • 5 slow descent single leg bench squats (five per leg). 
    • Level one: to depth you can manage…a chair? A chair with a book on top?
    • Level two: to pistol depth with assistance for both descent and rise
    • Level three: to pistol depth with as little assistance as possible.
  • 5 sit ups
    • Level one: five x two sit ups or modified curl ups (5 to 10 per round)
    • Level two: five x three sit ups per round (15 per round)
    • Level three: five x five sit ups per round (25 per round)
  • Five back-step lunges per leg. Back step lunges require more quad strength but keep a great relationship between your front foot and that leg’s knee. Can be completed with a slow-descent motion too if your quads and knee is stable.
    • Level one: five lunges to what ever depth you can safely manage without pain. 
    • Level two: five lunges with knee to floor
    • Level three: five lunges with three second hover per rep. Hover with knee just above the floor.
  • Five single leg glute bridges per legOne rep will see you complete the glute bridge and then add in one extra short pulse hold to maximize the affect.
    • Level one: five single leg glute bridges with one additional pulse hold after each rep
    • Level two: five single leg glute bridges with two additional pulse holds after each rep
    • Level three: five single leg glute bridges with three additional pulse holds after each rep