Workouts

When You Can't Run Outdoors

 

Ya you can't blow off your workout!! Its been over a week since I was able to hit the trails for a run and despite the outdoors being so pretty and festive I need to adjust for the snow on the ground. Here is a great way to get those runs and other cardio workouts in while being stuck indoors.

 

0-2 minutes easy warm up

2-4 mins moderate

4-8 mins go as hard as you can for the duration of the interval

8:00-8:30 sprint!!! Last real push

8:30-9:00 rest

9:00-10:00 moderate

 

Do 2-4 rounds and you have a fantastic and not boring workout!!!

My Version of "Fat Amy"

This workout found me one day last week when I foolishly put off my workout until the afternoon. Scrolling through the various sites and procrastinating doing my workout. I saw this and said this is it I will do it!! This workout was inspired by one called Fat Amy, I am not a fan of it but it is a good workout. It took me 20 ish minutes and no equipment.

For Time

50 Air Squats

10 Burpees

40 Sit ups

10 Burpees

30 Alternating reverse lunges

10 Burpees

20 Side lunges

20 Burpees

20 Side lunge

10 Burpees

30 Alternating reverse lunge

10 Burpees

40 sit ups

10 Burpees

50 Air squats

Good luck!!! :)

 

 

 

Al survived this one..better luck next time

A most awesome client I see nearly every Thursday morning has a T-shirt he proudly wears that says.

"Everything hurts and I am dying"

This was his workout this morning. Just for the record he is alive and well!

 

Strength

8 Reps 5 Rounds

AHAP Bottom up lunges

alternate with 10 hollow rocks

THEN

5 Rounds EMOM

3 Burpees

3 Push Ups

3 Squats

THEN

10 MIn AMRAP

4 rounds of tabatta on the rower

7/ side single arm Thrusters

14 Bent over Row

 

 

 

 

 

Simple at Home workout

 

I know laughing at another person's expense is really bad karma but I see some scary things at open gyms and rec centers. Here is a simple but effective workout you can do at home with or without weights.

4-6 rounds

12 ---- side lunge (right) - squat - side lunge (left) Note: count only your squats

10 ----- hand release push ups

10 ------- bent over row or pull up if you have a bar

10 ---- Vsits + 20 Russian twists

20  ----- mountain climbers Note: count one rep when only your right leg comes forward.

P : (604) 488-4715  E : sarah@shoemakerfitness.ca

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