Are you ready for summer?…shorts?…tank tops?…bathing suits?

YES – then,  please ignore today’s post.

NO –  continue reading…print a copy…study it…take it to the gym…and get ready to sweat.

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WORKOUT OVERVIEW

personal trainer toronto
3 Resistance Workouts per week (Mon/Wed/Fri or Tues/Thurs/Sat)

3 Optional Workouts of your choice (Yoga, sports, swimming, walking, hiking, cardio, hiit sprints…but no additional weightlifting). I include these workouts only for those advanced clients who can handle the extra volume of work.

Goals: Fat Loss / Increased Aerobic Endurance & Anaerobic Endurance / Increased Strength / Improved Joint Mobility / Correct Typical Muscular Imbalances (reduce neck & lower back pain)

This success of this phase of the workout is based upon three things:

  1. Keeping good form throughout each exercise.
  2. Performing as many reps as possible. Really push yourself.
  3. Keeping the rest between sets to an absolute minimum. No rest if possible.

Alright, ready to start?

Let’s begin with the….

WORKOUT WARM-UP

Each workout will be preceded by a warm-up routine. The purpose of the warm-up is to get the joints moving smoothly and the muscles warmed up.

For those of us over 35, this type of warm-up is mandatory. For those under 35, you can probably skip the warm-up without feeling any difference, but seeing as you will eventually get old like the rest of us, do the damn warm-up anyway. (thus endeth the cranky old man rant)

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

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2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

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3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

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WORKOUT # 1

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CIRCUIT # 1

This circuit will consist of 2 exercises performed back to back for 10 minutes.

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Exercise # 1 – Overhead Squats

remember, the goal is to get between 15-40 reps per set – go light on the weight

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Exercise # 2 – Bodyweight Row

15-40 reps per set using bodyweight only

  • For each exercise, select a weight that will allow you to perform 40 repetitions with good form
  • Each set will consist of between 15 and 40 repetitions (if you can`t get 15 reps, lower the weight)
  • Try to minimize resting between sets – the goal is no rest between sets
  • Try to get as many reps as possible (with good form) per set
  • These exercises do not require a gym membership.
  • Rows can be performed while lying under your kitchen table and squats can be performed holding any weighted object overhead.

REST 2 to 5 MINUTES and then move onto the next superset

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CIRCUIT # 2

This circuit will consist of 2 exercises performed back to back for 10 minutes.

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Exercise # 1 – Pulldowns

15-40 reps per set – go light on the weight and switch grips after each set – little to no rest between sets

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Exercise # 2 – Lateral Lunge

15-40 reps per set using bodyweight only

  • For each exercise, select a weight that will allow you to perform 40 repetitions with good form
  • Each set will consist of between 15 and 40 repetitions (if you can`t get 15 reps, lower the weight)
  • Try to minimize resting between sets – the goal is no rest between sets
  • Try to get as many reps as possible (with good form) per set
  • These exercises do not require a gym membership.
  • Pulldowns can be performed at home using exercise bands and the lateral lunges require only your bodyweight

REST 2 to 5 MINUTES and then move onto the next superset

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CIRCUIT # 3

This circuit will consist of 2 exercises performed back to back for 10 minutes.

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Exercise # 1 – Standing Cable Crunch – there are many variations – ex…

  • Band held behind head
  • Med Ball Slams to the front
  • Sledgehammer Vertical Woodchop
  • Cable Vertical Woodchop

Just like the med ball slams, except you use a rope handle set as high as possible on a cable stack.

All these exercises work the same muscles. Your choice depends upon which equipment is available and which you prefer…and remember, the goal is to get between 15-40 reps per set – go light on the weight

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Exercise # 2 – Bodyweight Skullcrusher

the more horizontal you hold your body, the harder it gets – 15-40 reps per set using bodyweight only

  • For each exercise, select a weight that will allow you to perform 40 repetitions with good form
  • Each set will consist of between 15 and 40 repetitions (if you can`t get 15 reps, lower the weight)
  • Try to minimize resting between sets – the goal is no rest between sets
  • Try to get as many reps as possible (with good form) per set
  • These exercises do not require a gym membership.

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WORKOUT # 2

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CIRCUIT # 1

This circuit will consist of 2 exercises performed back to back for 10 minutes.

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Exercise # 1 – Barbell / Dumbbell Hip Thrust

15-40 reps per set – you can substitute a high-quality stability ball for the bench– remember…little to no rest between sets

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Exercise # 2 – Push-Up

15-40 reps per set using bodyweight only

  • For each exercise, select a weight that will allow you to perform 40 repetitions with good form
  • Each set will consist of between 15 and 40 repetitions (if you can`t get 15 reps, lower the weight)
  • Try to minimize resting between sets – the goal is no rest between sets
  • Try to get as many reps as possible (with good form) per set
  • These exercises do not require a gym membership.
  • Hip Thrusts can be performed at home using any weight resistance and the push-ups require only your bodyweight

REST 2 to 5 MINUTES and then move onto the next superset

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CIRCUIT # 2

This circuit will consist of 2 exercises performed back to back for 10 minutes.

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Exercise # 1 – Push Press – Barbell or Dumbbell

15-40 reps per set – go light on the weight – little to no rest between sets

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Exercise # 2 – Shuffle Lunge

15-40 reps per set using bodyweight only

  • For each exercise, select a weight that will allow you to perform 40 repetitions with good form
  • Each set will consist of between 15 and 40 repetitions (if you can`t get 15 reps, lower the weight)
  • Try to minimize resting between sets – the goal is no rest between sets
  • Try to get as many reps as possible (with good form) per set
  • These exercises do not require a gym membership.
  • The PushPress can be performed at home using exercise bands or any other weighted objects and the lshuffle lunges require only your bodyweight

REST 2 to 5 MINUTES and then move onto the next superset

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CIRCUIT # 3

This circuit will consist of 2 exercises performed back to back for 10 minutes.

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Exercise # 1 – Swing Snatch

15-40 reps per set …little to no rest between sets

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Exercise # 2 – Alternating Bicep Curls & Lateral Deltoid Raises

use bands or dumbbells – 15-40 reps using both arms at the same times – stagger your legs to increase stability and protect your lower back

  • For each exercise, select a weight that will allow you to perform 40 repetitions with good form
  • Each set will consist of between 15 and 40 repetitions (if you can`t get 15 reps, lower the weight)
  • Try to minimize resting between sets – the goal is no rest between sets
  • Try to get as many reps as possible (with good form) per set
  • These exercises do not require a gym membership.
  • Swing Snatches can be performed at home using any weight resistance and the combo lift requires either bands or some other weighted resistance

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WORKOUT # 3

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CIRCUIT # 1

This circuit will consist of 2 exercises performed back to back for 10 minutes.

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Exercise # 1 – Standing Cable Row

1 or 2 arm – perform 15-40 reps per arm per set – and remember…little to no rest between sets

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Exercise # 2 – Step-Ups…I can’t believe I am giving you a video for this, but …

15-60 reps per leg per set using bodyweight only (reduce the height of the step to make the 15 rep minimum)

  • For each exercise, select a weight that will allow you to perform 40 repetitions with good form
  • Each set will consist of between 15 and 40 repetitions (if you can`t get 15 reps, lower the weight)
  • Try to minimize resting between sets – the goal is no rest between sets
  • Try to get as many reps as possible (with good form) per set
  • These exercises do not require a gym membership.
  • Your bodyweight can be substituted for the cable Rows and the step-ups only require your bodyweight

REST 2 to 5 MINUTES and then move onto the next superset

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CIRCUIT # 2

This circuit will consist of 2 exercises performed back to back for 10 minutes.

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Exercise # 1 – Cable or Band Horizontal WoodChop

15-40 reps each side – go light on the weight – little to no rest between sets

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Exercise # 2 – Single Leg Deadlift

6-40 reps per leg per set using bodyweight or bodyweight + dumbbells

  • For each exercise, select a weight that will allow you to perform 40 repetitions with good form
  • Each set will consist of between 15 and 40 repetitions (if you can`t get 15 reps, lower the weight)
  • Try to minimize resting between sets – the goal is no rest between sets
  • Try to get as many reps as possible (with good form) per set
  • These exercises do not require a gym membership.
  • The Woodchop can be performed at home using exercise bands or any other weighted objects and the Single Leg Deadlift requires only your bodyweight

REST 2 to 5 MINUTES and then move onto the next superset

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CIRCUIT # 3

This circuit will consist of 2 exercises performed back to back for 10 minutes.

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Exercise # 1 – Pulldowns

15-40 reps per set – go light on the weight and switch grips after each set – little to no rest between sets

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Exercise # 2 – Reverse Lunge

use dumbbells or bodyweight – 15-40 reps per leg

  • For each exercise, select a weight that will allow you to perform 40 repetitions with good form
  • Each set will consist of between 15 and 40 repetitions (if you can`t get 15 reps, lower the weight)
  • Try to minimize resting between sets – the goal is no rest between sets
  • Try to get as many reps as possible (with good form) per set
  • These exercises do not require a gym membership.
  • Pulldowns can be performed at home using bands and the lunge requires either only bodyweight or some other weighted resistance