Hard Work Generates Results

Let’s get your whole body into this challenge. We will be working some push-pull type movements while throwing in some footwork, and of course some core for good measure. Enjoy, and for our Saskatoon racers, see you this weekend!
June-30th,-2014 (747x1024)

The Workouts

  • 1.1 | Pushups – 4 x 15 Reps
  • 1.2 | High Plank One Arm Bent Over Row – 4 x 10 Reps
  • 1.3 | Skipping – 4 x 60 Seconds
  • 1.4 | Bicycles – 4 x 25 Reps
  • 1.5 | Double Sided Jackknife – 4 x 25 Reps
  • 1.6 | Box Striders – 4 x 60 Seconds
  • 1.7 | 3 point plank – 4 x 15 Reps
  • 1.8 | Rotational Plank – 4 x 15 Reps


Pushups | Start with your hands just outside shoulder width, place your toes (or knees) behind you. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles. From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.
High Plank One Arm Bent Over Row | With one dumbbell in hand have one hand on the ground in a pushup position from your toes. Keeping your core tight pull the dumbbell up to your ribs, and lower back to the ground.
Skipping | Standard skipping with rope.
Bicycles | Laying on your back start with both feet off the ground and knees bent to 90 degrees. With your hands up near your head, bring your right shoulder towards your left hip, while extending your right leg straight out. Repeat for the other side.
Double Sided Jackknife | While laying on your hip have your bottom arm up on your ribs and the other on your head. Now with your legs straight raise your legs and upper body off the ground bending at the hips so that you form a jackknifed position.
Box Striders | With a short box (about 6”) place one foot on the box with the other on the ground. Jump up and switch the position of your feet. Be sure not to just toe tap but to have your foot touch the top of the box.
3 point plank | From your toes (or knees) and on your forarms (or hands) raise your right hand straight out and off the ground, return to starting position. Repeat this for all for limbs. Be sure to keep your core tight and your hips square to the ground.
Rotational Plank | Begin by positioning yourself in plank position, palms flat on the ground, arms fully extended and straight, supporting your body weight with your arms and legs straight behind you with your toes on the ground. This is a core exercise therefore focus on maintaining proper posture by not allowing your bum to dip to low or come up to high. From this position and all in one motion, you are going to lift your arm of choice, externally rotate it until your fingers are facing the ceiling (providing you are inside), followed by internally rotating the same arm under your core and to the other side of your body. Return to plank position and repeat the same motion with your other limb.