Canada Day Long Weekend Challenge

Equipment: Dumbbell, mat, timer, water and towel

You have 4 minutes to repeat each super set, working your way down from 10 reps to one rep each.
Note: you may not be able to work your way through the entire pyramid in the allotted 4 minutes. This is okay - it's meant to be a challenge!  Do what you can :-)


ie. Round 1: Burpee 10 reps; push up 10 reps
     Round 2: Burpee  9 reps;  push up  9 reps
     Round 3: Burpee  8 reps;  Push up  8 reps

Take a minute rest in between each supper set. 

Set 1: Burpee - Push up
Set 2: Plank row - Mtn climb
Set 3: Side shuffle (4 steps each way) - Reverse lunge kick forward with opposite leg
Set 4: Tricep ext - V sit flutter kicks
Set 5: Side lunge - Squat jump
Set 6: Rock roll - Bird dog
Set 7: Pony kick - Clean press squat
Set 8: Jack press - Knee up punch
Set 9: Army roll with jump up - Split Lunge

If you push your self threw with minimal rest you should be able to do this under 45 minutes


HAPPY CANADA DAY!

WEEK OFF - At Home Workout - Body-Weight Pyramid

Reverse Body-Weight Pyramid

Dynamic Warm-up - 5-10 minutes

5mins - Work continuously until the time is up.

5x Push-ups

5x Burpees

5x Squats

5x V-ups
Repeat until time is up




Active Rest Phase:
5 Minutes Skipping

4mins - Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up

Active Rest Phase:
4 Minutes Skipping

 
3mins - Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up

Active Rest Phase:
3 Minutes Skipping

2mins -Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up

Active Rest Phase:
2 Minutes Skipping

1min - Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up


Cool down and Stretch

Total Body Ball Blast Workout

10-12 Reps
2-3 Circuits


1. Stability Ball Shoulder Press
sit on ball go up and down at same speed

2. Stability Ball Bicep Curl
roll forward go all the way up all the way down

3. Stability Ball 90/90 Roll
arms and lower body move at the same time, keep your back straight no collapsing

4. 3. Stability Ball 1 leg lunge
relax your back leg – use a stable object for support with 1 hand – engage glutes keep abs firm

5. Dumbbell Row on Stability Ball
1 hand on ball or 1 hand and leg – use your back to pull up the weight

6. Wall Squat
sit back into the ball and lower down with your glute muscles – keep your core firm

7. Stability Ball Russian Twist
keep feet down – lean slightly back – tap the ball side to side

8. Stability Ball Superman
keep head even with spine angle – let opposite arm and leg to parallel

9. Stability Ball Plank Roll In
Roll the ball in towards your stomach – keep but level

10. Seated Leg Extension
you can use an object for balance – slowly lift one leg at a time hold at the top

11. Stability Ball Bridges
Place feet on the ball – drive hips up and squeeze – don’t hyper extend