Welcome to your Workout of the Week program- free motivation and fitness guidance from Fraser Valley Lifestyle Magazine! My workouts are designed to be sustainable and effective- I believe in taking fitness one day at a time, so every week we’ll change it up and get you moving in a way that makes you stronger, faster, and fitter.
Each week, I’ll provide a quick and easy-to-follow workout broken into two groups: Beginners, who we’ll call the LIVABLE group; and those who want an extra challenge, who we’ll call the SUFFERABLE group.
Each workout is broken into a movement or a sequence of movements, which you will complete the prescribed number of rounds of before moving on to the next one.
Let’s get started!
Week 1: Livable Workout
Warm up with a 200m run or brisk walk followed by 5 push ups (can do with knees on the ground or standing facing and pushing from a wall or tree)
Do this for 3 rounds.
Next we’re going to run for 10 seconds at a good pace then 30 seconds walking.
Do this for 10 rounds.
Next up:
- 30 sec plank
- 20 Dead bugs (see video https://youtu.be/7yY19LYDD44 )
- 10 sit ups
Do this for 3 rounds.
Cool down and stretch!
Week 1: Sufferable Workout
Warm up with a 200m run or brisk walk followed by 5 classic push ups.
Do this for 3 rounds.
Next we’re going to run for 10 seconds at a good pace then 30 seconds walking. At the top of every minute do 5 strict push-ups.
Do this for 10 rounds.
Next up:
- 30 sec plank
- 20 Dead bugs using legs only (see video https://youtu.be/7yY19LYDD44 )
- 10 sit ups
Do this for 3 rounds.
Cool down and stretch!
