With winter upon us, our thoughts turn to indoor activities. Even though we are inside more than we like, there is no reason why we cannot continue to exercise and be active. Rebels Rec has asked each of our fantastic fitness instructors to provide an exercise routine that anyone can do by themselves in the gym or at home. Second in our series is Ashleigh:
Ashleigh is focused on making your lunch hour count. Her bootcamps will give you a great strength and cardio workout, will help develop your exercise form, and most importantly, will give you a chance to laugh, sweat, and break away from your desk chair, no matter your ability level.
Ashleigh graduated from the University of Manitoba, with a Bachelor’s in Kinesiology. She also is a nationally accredited Certified Strength and Conditioning Specialist, a competitive rowing coach, and a trainer who wants to show people that they’re capable of so much more than they think.
Living Room Bootcamp
Here’s a 35-40 minute workout for people to do at home. All exercises are linked to a video which properly demonstrates the technique.
- (Homemade) weights – can be heavy books, full water bottles, whatever you have handy
Warm up: 5 minutes
- Glute bridge – 10×2 second holds
- Lunge walk – 10/side
- High Knees on the spot – 20/side
- Butt Kicks on the spot – 20/side
- Wall Angels – 10 reps
- Back-to-wall Should Raises – 10 reps
Work: 30 minutes
3×8 minutes (40 seconds on/20 seconds off), 2 minutes rest between sets
- Minute 1: Squats – with or without added weight (anything you can find at home)
- Minute 2: Push ups – use edge of couch to elevate arms for an easier load, or elevate feet instead for a harder movement
- Minute 3: Left Split Squat – elevate back leg on couch for a harder movement
- Minute 4: Superman hold – hold weight in arms for a harder load
- Minute 5: Right Split Squat (same as minute 3, on the opposite leg) – elevate back leg on couch for a harder movement
- Minute 6: Leg lowers – larger range of motion for a tougher movement
- Minute 7: Standing 1 leg abductions (switch legs after 20 seconds) – hold a chair or counter for balance, or hold nothing to make the exercise tougher
- Minute 8: Plank with arm lift
During the rest, make sure you’re taking time to drink some water!!
Cool down: 5 minutes
Static Stretching – hold each pose for 30-45 seconds.
- Seated toe touch (hamstrings) – both legs straight, or one leg pulled in
- IT band stretch
- Abdominal stretch
- Child’s pose
- Triceps stretch
Missed Part One? Visit our website to see Cam’s Awesome Work Out