Daily Archives: March 7, 2011

Move It Monday – Lifting Workouts

Hello friends and welcome to the first edition of my new Move It Monday series! Aka Fitness Friday, just on a new day. I like the idea of starting the week off with a little workout motivation.

Now that I am back in Toronto, I have access to my personal training notebook of workouts.

I have designed a ridiculous number of individual-specific workouts during my time as a trainer. It’s high time I get better about sharing these moves with all of you!

The following are two workouts that I tweaked to be suitable for most people. If you need any ideas for modifications, leave a comment and I’ll let you know what to do instead. Enjoy!

30 Minute Novice Strength Training

1. Squat to dumbell shoulder press.
3 sets x 15 reps


2. Single arm cable pull with rear lunge.
3 sets x 12 reps each side


Start standing with your right arm outstretched gripping the cable. Lunge back with your right leg while pulling the cable towards your body using your back muscles. Return to the starting position. Complete one set on one side, then switch to the other.

3. Single arm chest press with rotation.
3 sets x 12 reps each side


With a dumbbell in one hand, lie your back on a stability ball with your hips in the air to create a straight line from your knees to shoulders. Bring the dumbbell next to your chest and press it diagonally toward the ceiling so it is above the center of your body. Lift your shoulders off the ball into a crunch, then bring your arm and shoulders back down. Repeat to complete set then switch arms.

4. Hamstring curl on ball.
3 sets x 15-20 reps


Lying with your heels on top of a stability ball, lift your hips off the ground toward the ceiling, and roll the ball in towards your butt. Keep hips off the ground throughout the entire set.

5. Stability ball roll out.
3 sets x 15


Start on knees with hands together in fists near front of stability ball. Place bodyweight into hands, contract abs, and roll forward onto forearms. Keep a straight line in your body, hold briefly like you would a plank, then roll back to the start. That’s one rep.


Advanced Full Body Interval Workout

Exercise Sets Reps
1a. Surrender 3 12 each side
1b. Medicine ball push-ups  3 10-20
5 min cardio sprints*    
2a. Barbell split squat  3 12 each side
2b. Barbell bent-over row  3 12
5 min cardio sprints*    
3a. Mountain climber on medicine ball 3 60 sec
3b. Ab roll up holding medicine ball 3 20
5 min cardio sprints*    

*5 min cardio sprints (on treadmill, elliptical, stairmill, etc):
0:00 – 0:30 = easy (3 RPE)
0:30 – 1:00 = moderate (6 RPE)
1:00 – 1:30 = hard (9 RPE)
1:30 – 2:00 = easy (3 RPE)
2:00 – 2:30 = moderate (6 RPE)
2:30 – 3:00 = hard (9 RPE)
3:00 – 3:30 = easy (3 RPE)
3:30 – 4:00 = moderate (6 RPE)
4:00 – 4:30 = hard (9 RPE)
4:30 – 5:00 = easy (3 RPE)

Don’t forget to warm-up 5-10 minutes before each workout and to cool-down and stretch after. Have fun!!