Active Living: Weekly Workouts
Please refer to the workouts and links below to ensure you are prepared for your workout.
Tuesday, June 9th
The last Active Living of the year!
Warm up
(Ms Scheck)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
Ms OstopovichStation 2: Burpees/Reverse Burpees
Mr Robinson & Mrs Cheung- RobinsonStation 3: 1st round- Lucre Lunge; 2nd round- Cowie Curtsy Lunge
Mr Wismer & Mr BarrettStation 4: Air Squats
Ms Hall (Maybe Mr Langer too!)Station 5: Push Up to Plank Bird Dog
Mr CowieStation 6: Bear Crawl in Place
Ms MantonStation 7: Leg Lift
Ms RamsayStation 8: Plank Up Down
Ms MurrayStation 9: Calf Raises or Jump Rope or Jumping Jack
Mr Sullivan and Ms MurtlandStretching
30 seconds each stretch
Mr Gage and his favouritesThursday, June 4 - Yoga with Ms Murray
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!
Tuesday, June 2
Special Guests: Ms Manton, Ms Hall, and Ms Ramsay
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
Saturday, May 30 - No live stream but we always have a suggestion
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)
Thursday, May 28 - The Robinson Family
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
Tuesday, May 26
Warm up
Cobra to Child's Pose
Reaching Crab
Bent Over T-Spine Rotation
Internal Squat
Spiderman
Workout
50-40-30-20-10
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
Saturday, May 23 - No Live Stream but some different options for you!
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!
PERFROMANCE/ FITNESS
For time:
Run 1 mile/ Run 800 metres
100 Pull ups/ 50 Pull ups
200 Push ups/ 100 Push ups
300 Air Squats/ 150 Air Squats
Run 1 mile/ Run 800 metres
DUMBBELL ONLY
For time:
Run 1 mile
100 Bentover Rows
200 Push ups
300 Air Squats
Run 1 mile
NO EQUIPMENT
For time:
Run 1 mile
200 Push ups
300 Air Squats
400 Sit ups
Run 1 mile
Thursday, May 21 - Special Guest, Your Head Prefect!
Go Didi!
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)
Tuesday, May 19
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:
6 Lateral Burpees Over Object
12 Alternating Should Taps in Plank
16 Plank Jacks
Announcement from Mr Gage and something to do this Saturday, May 16th!
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
Thursday, May 14
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)
Tuesday, May 12
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!
Saturday, May 9 - No Live Stream but some different options for you!
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 Lunges
80 Bench Dips
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
Thursday, May 7
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
Tuesday, May 5
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)
Saturday, May 2 - No Live Stream but some different options for you!
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
Thursday, April 30
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
Tuesday, April 28
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
Saturday, April 25 - No Live Stream but some different options for you!
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
Thursday, April 23
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
Tuesday, April 21
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
Saturday, April 18 - No Live Stream but some options for you!
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
Thursday, April 16
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
Tuesday, April 14
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
Thursday, April 9th
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
Tuesday, April 7th
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
Saturday, April 4th
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
Thursday, April 2nd
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.
Tuesday, March 31
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