Active Living: Weekly Workouts

Please refer to the workouts and links below to ensure you are prepared for your workout.

Video Recording Link: https://www.youtube.com/watch?v=HBocuMI1CtE&list=PLJoWkaKe_W18HihJpjlC3dMRXQCsWqiwF&index=2&t=0s

Warm up

Cobra to Child's Pose

Reaching Crab

Bent Over T-Spine Rotation

Internal Squat

Spiderman

Workout

2 Rounds x 45 seconds on/ 15 seconds off:

Station 1: Hand Release Push Up

Station 2: Burpees/Reverse Burpees

Station 3: 1st round- Lucre Lunge; 2nd round- Cowie Curtsy Lunge

Station 4: Air Squats

Station 5: Push Up to Plank Bird Dog

Station 6: Bear Crawl in Place

Station 7: Leg Lift

Station 8: Plank Up Down

Station 9: Calf Raises or Jump Rope or Jumping Jack

Stretching

30 seconds each stretch

20 minute yoga session for you and your family

Video Recording Link: https://www.youtube.com/watch?v=mCitr8Ue4ws&list=PLJoWkaKe_W18HihJpjlC3dMRXQCsWqiwF

Don't forget to complete this week's survey!

Warm up

Cobra to Child's Pose

Reaching Crab

Bent Over T-Spine Rotation

Internal Squat

Spiderman

Workout

45 seconds on/ 15 seconds off x 3 rounds

2 minutes rest between rounds

1. One-arm up downs

2. Jumping Lunges

3. Stationary Bear Crawl

4. Leg Raises

5. Mountain Climbers

Stretch

Warm Up

Quadraped Opener

Cat Camel

Leg Abductioin Swings

Leg Flexion/Extension Swings

Single Leg RDL

Half Squat to Full Squat

Ms O's Pick of the Week

"Marguerita"

50 rounds for time:

Burpee +

Push Up +

Jumping jack +

Sit Up +

Handstand*

*scaling options

free standing handstand > donkey kick handstand

https://www.youtube.com/watch?v=V2g5hgLucao

or do a 3 second plank hold (count to 3, no need to time)

Warm up

Cobra to Child's Pose

Reaching Crab

Bent Over T-Spine Rotation

Internal Squat

Spiderman

Workout of the Day

3 Minute partner AMRAP

While one partner holds a plank, the other jumps back and forth over the partner for 10 reps, then partners switch.

2 Minutes Rest

14 minute Synchro partner/team AMRAP

8 Reverse burpees

21 Air squats

12 Burpees

2 Minutes Rest

3 Minute partner AMRAP

While one partner holds a plank, the other jumps back and forth over the partner for 10 reps, then partners switch.

Scaling options:

In the 3 minute AMRAP team members can plank to their knees; partner can step over instead of jumping.

In the 14 minute AMRAP team members can increase the difficulty by going to an inverted burpee or scale down by doing hollow rocks; the air squats could be done to a raised chair or to increase difficulty they could hold onto a bag or dog food, use a weighted vest or some other load; the burpee could be scaled to an up-down.

Stretch

Video Recording Link: https://www.youtube.com/watch?v=MLTKNI3d108&list=PLJoWkaKe_W18HihJpjlC3dMRXQCsWqiwF&index=1

Warm up

Cobra to Child's Pose

Reaching Crab

Bent Over T-Spine Rotation

Internal Squat

Spiderman

Workout

50-40-30-20-10

Straddle Sit-ups

Seconds Handstand Hold (modify or plank hold if needed)

Seconds Wall Sit Hold

Seconds Plank Hold

*Inbetween each round, perfrom 60 seconds hard effort Jumping Jacks/ high knees/run on the spot

This weekend is Memorial Day Weekend, for those of you in the USA. Here are a couple variations (from Beyond the Whiteboard) of a challenging workout (Hero WOD) that pays tribute to Lt. Michael P. Murphy, a Navy SEAL killed in action in 2005.

If you complete one of these, we want to know!

Video Recording Link (Start at 23:00)

https://www.youtube.com/watch?v=gvKkmCHEdbo&list=PLJoWkaKe_W18HihJpjlC3dMRXQCsWqiwF&index=1

Warm Up

Quadraped Opener

Cat Camel

Leg Abductioin Swings

Leg Flexion/Extension Swings

Single Leg RDL

Half Squat to Full Squat

Workout

Round 1

3 times through:

1. Squat with a kick (8 each side)

2. Spiderman plank (10 each side)

3. Straight leg glute pulse (10 each side)

Rest 30 seconds

Round 2

3 times through:

1. Crab toe touches (10 each side)

2. Superman (12 reps)

3. Downward dog toe touches (10 each side)

Video Recording Link:

Warm Up

Quadraped Opener

Cat Camel

Leg Abductioin Swings

Leg Flexion/Extension Swings

Single Leg RDL

Half Squat to Full Squat

Workout

A Ferux Athlete Work

As Many Rounds As Possible in 10 Minutes:

3 Tripod or Pike Push Ups

6 Lateral Burpees Over Object

12 Alternating Should Taps in Plank

16 Plank Jacks

Hello Brentwood,

I just wanted to take a minute to draw your attention to the virtual race series that is taking place again this weekend. Essentially you would run as far as you can in 10 minutes and then enter the distances for each member of your team. This series is open to anyone – you don’t have to be a rower – you can enter with friends, teammates or family. We have registrations from all over Canada and as far away as Australia!

The registration link is below or you can reach out directly to Mrs Biesenthal if you have questions. (laryssa.biesenthal@brentwood.bc.ca)

Registration Link: https://docs.google.com/document/d/11MBvfbtNAK5AMbGwbLCPyPB1G8tF2a2JamCsiMGN2bk/edit

Video Recording Link: https://www.youtube.com/watch?v=74yLhYfWDy4&list=PLJoWkaKe_W18HihJpjlC3dMRXQCsWqiwF&index=1

Warm Up

Quadraped Opener

Cat Camel

Leg Abductioin Swings

Leg Flexion/Extension Swings

Single Leg RDL

Half Squat to Full Squat

Workout

Skardal Scapular Stretch (only once)

2 Rounds

:30 sec on/ :30sec off

The Poseley Pandemic Push up

Sullivan Squat

Lucre Lunge

McCarthy Mash-up

Rodriguez Roll-ups

Barrett Butt Busters

The Wacky Wismer Wild Child

Norman Nail-biter

The Cowie Curtsy Lunge

“For the Wynne” in honour of Steve Wynne

Luna Lander (only once at very end of workout)

Video Recording Link: https://www.youtube.com/watch?v=_cA_dBnCSkE&list=PLJoWkaKe_W18HihJpjlC3dMRXQCsWqiwF&index=2&t=0s

Warm Up

Quadraped Opener

Cat Camel

Leg Abductioin Swings

Leg Flexion/Extension Swings

Single Leg RDL

Half Squat to Full Squat

Workout

This workout is a NCFit workout

Every Minute On the Minute -16 minutes

Even Min:

:30 sec burpee deadlift

:30 sec suitcase hold

Odd Min:

:30 sec up downs

:30 sec front rack hold (or overhead hold)

Challenge yourself with 20 minutes!

Warm Up

Quadraped Opener

Cat Camel

Leg Abduction Swings

Leg Flexion/Extension Swings

Single Leg RDL

Half Squat to Full Squat

Ms O's Pick of the Week comes from

Beyond the Whiteboard

For time:

80 Good Mornings

80 Lunges

80 Bench Dips

80 Burpee Broad Jumps

Ms Scheck's Pick of the Week

3 Rounds:

• 12 Sumo squats
• 12 Push Ups
• 12 Jumping Jacks
• 12 Side Lunges (12 each side)
• 12 Bicep Curls (use cans of food/milk jug/a log/weights)
• 12 High Knees
• 12 Plank Leg Lifts (lift one leg at a time, 12 lifts each leg)
• 12 Russian Twist
• 12 Mountain Climbers

*Rest 1 min between each round.

*Stretch

Video Recording Link:

Warm Up

Quadraped Opener

Cat Camel

Leg Abductioin Swings

Leg Flexion/Extension Swings

Single Leg RDL

Half Squat to Full Squat

Workout

A Beyond the Whiteboard workout

Complete as many rounds as possible in 12 minutes of:

30 Ski Jumpers

15 Air Squats

then...

3 minutes max V-ups/Single Leg V-ups/ Tuck ups and Tuck up modifications

Video Recording Link: https://www.youtube.com/watch?v=C1PzGbb9dcc&list=PLJoWkaKe_W18HihJpjlC3dMRXQCsWqiwF&index=2&t=0s

Warm Up

Quadraped Opener

Cat Camel

Leg Abduction Swings

Leg Flexion/Extension Swings

Single Leg RDL

Half Squat to Full Squat

Workout

As many reps as possible in 12 minutes of:

12 Reverse Lunges

12 3-Second Tempo OHS Squats

12 Four-square hops OR lateral hops (6 each way)

Ms Scheck's Core Blast

4 Rounds

:45 sec work/:15 sec rest

Mt Climbers

Side Plank Right

Plank Rocks (rock back and forth)

Side Plank Left

Toe Touches

Russian Twist

Ms O's Pick of the Week

150 "perfect push ups" (that means no worming/breaking the plank)

*Every time you break, perform 10 air squats and 10 lunges

Too much? Set a challenging yet doable number and get after it!

Cardio Kick

Steady state run or bike - 20 minutes in duration

Warm Up:

• 5 mins easy

Intervals:

• 30 seconds @ 80%
• 1 minute steady state

*Repeat 6 times* (repeat again if you did not feel challenged after the first set)

Cool Down:

• 6 mins moderate to easy (allowing your heart rate to return to normal)

Stretch

Video Recording Link: https://www.youtube.com/watch?v=suWlNVh-llw&list=PLJoWkaKe_W18HihJpjlC3dMRXQCsWqiwF&index=8

Warm-up

Standing Quad Stretch

Lateral To Crossover Lunge

SL RDL to Inchworms

Squat Progression (Deep Squat, Leg Extension, Overhead Return to Stand)

Thoracic Rotation

Bear Plank Hip Rotations

Workout

2 Rounds:

Marching Supine Hip Lifts x6

SA Sprawl, Deconstructed Burpee x6

Lateral Lunge, Narrow Squat, Lateral Lunge, Narrow Squat x4

Bear Plank Climb x8

2 Rounds:

20 seconds on/ 10 seconds off

Split Squat Jumps

Superman to Pushup

Box Jumps/Tuck Jump/Squat Jump/Squat

Plank Delt Rotations

2 Rounds:

30 seconds

Hip Ups

Lying Leg Raises

Plank

Stretch

Video Recording Link: https://www.youtube.com/watch?v=kyggPhw-kDs&list=PLJoWkaKe_W18HihJpjlC3dMRXQCsWqiwF&index=8&t=0s

Warm Up

Bird Dog

Cat Camel

Hip Opener

Squat (with arms behind head)

Hamstring Sweep

Lunge Rotation - Side reach

Workout

4 Rounds

:45 sec work/:15 sec rest

Squats

Side Plank Right

Push ups

Side Plank Left

This is a Katie Breazel workout

Warm Up

Bird Dog

Cat Camel

Hip Opener

Squat (with arms behind head)

Hamstring Sweep

Lunge Rotation - Side reach

Virtual Races - John Queen Chase

20:00 Max Distance Erg or Run

Ms Scheck's Choice

4 Rounds

10 Reverse Lunge (per leg)

10 Shoulder Tap Plank

10 Mountain Climbers (per side)

10 Calf Raises

10 Reverse Shoulder Fly (in standing or lying on your stomach)

10 Toe Touches

Rest 1 min between rounds.

Finish:

30 Russian Twist

30 Side Plank (each side)

30 Crunches

Stretch

Ms O's Pick of the Week comes from Ferux Athlete

6 Rounds for Time:

9 Double Push Up Burpee

6 Broad Jumps

3 Wall Walks

60 Forearm Plank

Rest 60 seconds

*Rest included in total time

• Need to sub wall walks? Do inch worm push ups

Video Recording Link: https://www.youtube.com/watch?v=Gcu3J6xryTc&list=PLJoWkaKe_W18HihJpjlC3dMRXQCsWqiwF&index=5&t=0s

Warm Up

Warm Up

Bird Dog

Cat Camel

Hip Opener

Squat (with arms behind head)

Hamstring Sweep

Lunge Rotation - Side reach

Workout

3 ROUNDS

20 on 10 off

1 min rest between rounds

Jumping Jacks

Burpees

Jump Squats

Donkey Kicks

Speed Skaters

Bicycles

Video Recording Link: https://www.youtube.com/watch?v=FOLZS_R1cbA

Warm Up

Bird Dog

Cat Camel

Hip Opener

Squat (with arms behind head)

Hamstring Sweep

Lunge Rotation - Side reach

Workout

16 ROUNDS

for max reps

:20 on/ :10 off

Rounds 1-4

Double Push Up Burpees

Rounds 5-8

Dips

Rounds 9-12

Mountain Climbers

Rounds 13-16

Tuck Ups

A Ferux Athlete Workout

Warm Up

Bird Dog

Cat Camel

Hip Opener

Squat (with arms behind head)

Hamstring Sweep

Lunge Rotation - Side reach

Ms Scheck's Choice

Complete 3 Rounds:

Side Lunge (10 per side)

20 Butt Kicks

Superman (10 per side)

20 Mountain Climbers

Plank Shoulder Taps (10 per side)

20 Jumping Jacks

Single Leg Hip Lift (Bridge) (10 per side)

20 Skips

Ms Ostopovich's Pick of the Week

For time:

400m Run (or 2 min)

20 Hand Release Push Ups

400m Run

20 V-Ups

400m Run

20 Box Jump Overs

400m Run

• Sub normal push ups, also push ups on an incline or on the wall for hand release push ups
• Single leg v-ups or tuck ups or single leg tuck ups can be subbed for v-ups
• Box step overs can be subbed for box jump overs

Tabata Workout (This one's for you Grace!)

24 rounds total: 20 sec on/ 10 sec rest

Skipping

Toe Taps

High Knees

1 min Rest/Introduce new movements

24 rounds total: 20 sec on/ 10 sec rest

Sumo Squat

High Plank with Shoulder Tap

Jumping Jacks

1 min Rest/Introduce new movements

24 rounds total: 20 sec on/ 10 sec rest

Bent Over Row (dumbbells or backpack)

Push Up

Mountain climbers

Video Recording Link:

Warm Up

Bird Dog

Cat Camel

Hip Opener

Squat (with arms behind head)

Hamstring Sweep

Lunge Rotation - Side reach

Workout

3 Rounds:

Each station for max reps

1. Jump Squats

2. Push ups

3. Double Unders/Single Unders

4. Tricep Dips

5. Sit Ups

6. Rest

Beginner for :30 seconds per station

Intermediate for :45 seconds

Advanced 1:00 min

Video Recording Link: https://youtu.be/nPeBGOGobJc?t=28

Warm Up

Bird Dog

Cat Camel

Hip Opener

Squat (with arms behind head)

Hamstring Sweep

Lunge Rotation - Side reach

Workout

A Ferux Athlete Workout

Every 3 Minutes for 15 Minutes:

30 Skater Jumps

20 Air Squats

30 Walking Lunges

20 Russian Twists

Rest in the remaining time

How people have changed it:

• Wearing a weight vest
• Loading up a backpack to use for the twists
• Holding milk jugs of water for weights
• Getting family involved

Can't jump because it's too loud?

Sub our the skater jumps for single leg RDLs

Video Recording Link: https://www.youtube.com/watch?v=urJSrq8p7JQ

Warm Up

Thoracic Rotation

Cat & Camel

Squat & Reach

Knee to Chest with Pop

Quad Stretch & Reach with Pop

Lunge Progression

Workout

15 rounds total: 20 sec on/ 10 sec rest

Split Squat per side

Prone with lat pull

Skips

Rest/Intro next movement

15 rounds total: 20 sec on/ 10 sec rest

Calf Raises

Reverse Plank Tricep Dips

High Knees

Rest/Intro next movement

15 rounds total: 20 sec on/ 10 sec rest

Heel Touches

Russian Twist

Mountain Climbers

Video Recording Link: https://www.youtube.com/watch?v=AM-HmX6Grnc

Warm Up

Thoracic Rotation

Cat & Camel

Squat & Reach

Knee to Chest with Pop

Quad Stretch & Reach with Pop

Lunge Progression

Workout

Every 60 seconds complete 1 round of:

6 push ups

6 up downs

6 lunges

The recommendation is to pick something that takes 35-40 seconds.

If you are a beginner, you might consider starting with 4 reps of each and then try to push yourself to 6 reps; you'll know after a couple of rounds.

Repeat for 10 min for beginner

Repeat for 15 min for intermediate

Repeat for 20 min for advanced

Repeat for 30 minutes if you just like gnarly challenges!

This is a CHALK Online workout

Video Recording link: https://youtu.be/B2Ey4VyTYG8?t=588

Warm Up

5 each

Thoracic Rotation

Cat & Camel

Squat & Reach

Knee to Chest with Pop

Quad Stretch & Reach with Pop

3x Lunge Progression

Workout

24 rounds total: 20 sec on/ 10 sec rest

Skipping

Toe Taps

High Knees

1 min Rest/Introduce new movements

24 rounds total: 20 sec on/ 10 sec rest

Sumo Squat

High Plank with Shoulder Tap

Jumping Jacks

1 min Rest/Introduce new movements

24 rounds total: 20 sec on/ 10 sec rest

Bent Over Row (dumbbells or backpack)

Push Up

Mountain climbers

Video Recording link: https://www.youtube.com/watch?v=v536Za7cRso

Warm Up

5 each

Thoracic Rotation

Cat & Camel

Squat & Reach

Knee to Chest with Pop

Quad Stretch & Reach with Pop

3x Lunge Progression

Workout

9 min ascending AMRAP (As Many Reps As Possible)

2 Alternating Step Ups

2 Hand Release Push Ups

2 Sit Ups

4 Alternating Step Ups

4 Hand Release Push Ups

4 Sit Ups

Repeat above exercises 6 + 6 + 6

Then 8 + 8 + 8

Then 10+ 10+ 10+

Modifications:

• Sub alternating lunges for step ups
• Sub push ups and incline push ups for hand release push ups; hand release push ups can also be completed from the knees
• Sub crunches for sit ups
• You can break it up into smaller sections of time and take some rest in-between.

Video Recording Link: https://www.youtube.com/watch?v=xJOpSk28k0c

Warm Up

5 each

• Thoracic Rotation
• Cat & Camel
• Squat & Reach
• Knee to Chest with Pop
• Quad Stretch & Reach with Pop
• 3X Lunge Progression

Workout

3 min

• 1 Squat
• 1 Reverse Lunge, Left
• 1 Reverse Lunge, Right
• 5 Jumping Jacks

Rest 30 sec

3 min

• 1 Push up
• 10 High Plank Shoulder taps (5/side)
• 20 Alternating Toe Touches (10/side)

Rest 30 sec

3 min

• 10 Glute Bridges
• 5 Single Leg Glute Bridge, Left
• 5 Single Leg Glute Bridge, Right
• 10 Sit ups

Stretch