Whether you’re following along with our Cityline Weight Loss Challenge or simply looking to incorporate a consistent, progressive exercise regimen into your daily schedule, Fitness Expert Brent Bishop has you covered with this all-encompassing workout plan. Check back each week for Brent’s additions to the guide!
*Our WLC Challengers will work up to 5 days/week of exercise consisting of the following strength and cardio-based workouts. The routines will progress with new exercises, and the areas of focus are based on the progression of each individual.
STRENGTH CIRCUIT #1:
- Complete each exercise in sequence taking minimal rest between exercises.
- Aim to complete 15-20 reps per exercise using weights that are challenging for the last few reps while maintaining good form. Two options are provided (Level 1/Level 2) based on ability and progression.
- Squat Press OR Squat Press with Knee Drive
- Bent Over Row OR in Single Leg Position
- Reverse Fly Or in Single Leg Position
- Stiff Legged Deadlift OR in Single Leg Position
- Kneeling Push-up Plank OR From Feet
- Alternating Low Back Extension OR Regular Back Extension
REPEAT 2-3x
Modifications:
- As our WLC challenger Nadia has recently fractured her ankle she will not be doing any exercises that involve the single leg position OR Push up Plank from the feet. Instead she is doing the alternate (Level 1) option as well as ankle rehab exercises.
Click here for the downloadable workout guide.
STRENGTH CIRCUIT #2:
This workout is composed of 3 sets of 3 exercise circuits. Complete each exercise in sequence taking minimal rest between exercises, then repeat as directed before moving to the second set of 3 exercises. Aim to complete 15-20 reps per exercise using weights that are challenging for the last few reps while maintaining good form.
- Reverse Pass-Through Lunge
- Single Leg Deadlift to Row
- Jump Squats (30 seconds)
REPEAT 2-3x
- Push up Row (from knees or feet) *keep feet/knees wide
- Pull Through Plank (from knees or feet) *keep feet/knees wide
- Mountain Climbers (30 seconds)
REPEAT 2-3x
- Tripod
- Triceps Kickback Combo
- Skater Drill (30 seconds)
REPEAT 2-3x
Modifications:
- Due to our WLC challenger Nadia’s fractured ankle she will not be doing any exercises that involve the single leg position or lunges. Additionally any impact/jumping exercises are modified. Instead of jump squats, she is doing regular squats and eliminating the Skater Drill.
Click here for the downloadable workout guide.
STRENGTH CIRCUIT #3:
This workout is composed of 3 exercise circuits. Complete each exercise in sequence taking minimal rest between exercises, then repeat as directed before moving to the next circuit of exercises. Aim to complete 15-20 reps per exercise. Use a light – medium resistance band.
- Standing Trunk Rotation OR Seated Trunk Rotation
- Drop Lunge with Hip Abduction
- Resisted Lateral Shuffle
REPEAT 2-3x
- Iso-Squat Row
- Band Press
REPEAT 2-3x
- Hip Abduction
- Triceps Kickback
- Floor Burpies OR Bench Press
REPEAT 2-3x
Modifications:
- Due to Nadia’s fractured ankle she will not be doing any exercises that involve the single leg position or lunges. Additionally any impact/jumping exercises are modified. For example, instead of standing trunk rotation, she is doing seated.
Click here for the downloadable workout guide.
For Brent’s downloadable running guide for beginners, click here.
STRENGTH CIRCUIT #4:
This workout is composed of 2 exercise circuits, each with 4 exercises. Complete each exercise in sequence taking minimal rest between exercises, then repeat as directed before moving to the next circuit of exercises. Each exercise is to be completed for 1min. This circuit is being completed 3-4x/week with a day rest in between. The challengers will also continue to apply the 5K training program 3x/week.
- Squat Press
- Pull Over
- Dynamic Plank (from feet or knees)
- T-Drill
REPEAT 3x
- Alternating Bent Over Row
- Walk Out Push-up (from feet or knees)
- Q-Ped Extension
- Lateral Shuffle with Reverse Lunge
REPEAT 3x
Modifications:
- As Nadia’s ankle continues to heal, she is now able to walk for longer durations and have more pressure on it. The T-Drill and Lateral Shuffle exercise modification will be for Nadia walk through the movements as opposed to run or shuffle.
Click here for the downloadable workout guide.
STRENGTH CIRCUIT #5:
This workout is composed of 2 exercise circuits, each with 4 strength exercises and then a treadmill run interval. Begin with the run-specific warm up drills then complete each exercise in sequence taking minimal rest between exercises. Repeat as directed before moving to the next circuit of exercises. This circuit is being completed 3x/week with a day rest in between. The challengers will also continue to apply the 5K training program 3x/week.
Warm up: Complete 10 reps/side of each
- A-Skip
- Heel Kicks
- Lunge & Reach
- Straight Leg Kick
Circuit 1:
- Deadlift – 15 reps
- Curl and Press – 15 reps
- Trunk Rotation – 15/side
- Back Extension – 10/side
- Treadmill Run 90 sec
REPEAT 3x
Circuit 2:
- Step up – 15/side
- Iso-Squat Row – 15 reps
- Straight Arm Pull Down – 15 reps
- Dead Bug – 10/side
- Treadmill Run 90 sec
REPEAT 3x
- For exercises that require gym equipment (i.e. Iso-Squat Row, Straight Arm Pull Down), you can use a resistance band if you don’t have access to the equipment. For the Deadlift, you can also use dumbbells if you don’t have access to a barbell
Modifications:
- Nadia is now able to progressively incorporate more impact. For the warm up drills and treadmill run intervals she will be taking a slower approach, however will incorporate the running.
STRENGTH CIRCUIT #6:
This is a timed workout consisting of a 7-exercises for 1 minute each, completed as a circuit. Complete each exercise in sequence taking minimal rest between exercises. Once complete take 1-2 minutes rest then repeat the circuit for 3-4 rounds. This circuit is to be completed 3x/week with a day rest in between. The challengers will also continue to apply the 5K training program 3x/week.
Strength Circuit:
- Rotating Push-up
- Stability Row (30sec/side)
- Goblet Squat
- Pull Through Hand Plank OR Dynamic Hand Plank
- Straight Arm Reverse Lunge (30sec/side)
- Wall Sit Chop (30sec/direction)
- Scapular Retraction
REPEAT 3x
Modifications:
- Based on ability, choose either the Pull Through Hand Plank or Dynamic Hand Plank. Try to maintain form throughout each exercise; break where necessary but continue exercise after resetting form (keeping the timer going).
STRENGTH CIRCUIT #7 (at home):
Exercise is a great way to also keep your immune system strong and your mind positive. Here’s a routine to keep your health and fitness on track in your own home using some basic household items.
There are 2 timed circuits, each consisting of a 7-exercises (1 minute each). Choose Circuit 1 or Circuit 2. Complete each exercise in sequence taking minimal rest between exercises. Once complete, take 1-2 minutes rest then repeat the circuit for 3-4 rounds. Throughout the week, alternate the circuit choice and aim to complete each circuit twice (minimum of 4 workouts).
Circuit 1:
1. Single Leg Squat (with or without broom stick – 30sec/side)
2. Scapular Retraction
3. Incline Pushup
4. Mountain Climbers
5. Tripod (30sec/side)
6. Triceps Dips
7. Jump Squat Shuffle
REPEAT X3
Circuit 2:
1. Sliding Reverse Lunge (30sec/side)
2. Sliding Pushup (from feet or knees – 30sec/side)
3. Sliding Hamstring Curl
4. Soup Can Shadow Boxing
5. Push Plank (from feet or knees – switch leading arm at 30sec)
6. Glute Extension (30sec/side)
7. Figure Eight (30sec/direction)
REPEAT 3x
Modifications:
– Modify as necessary to ensure you are not sacrificing form for reps. Try to maintain form throughout each exercise; break where necessary but continue exercise after resetting form (keeping the timer going).
STRENGTH CIRCUIT #8:
Indoor:
This option 2 workout can be implemented every second day using a resistance band. There are 3 circuits of 3 exercises each. Complete each exercise circuit 3 times before moving on to the next circuit. Take minimal rest between exercises and aim for 20 reps each exercise.
Circuit 1:
1. Squat Row
2. Chest Press
3. Trunk Rotation
REPEAT X3
Circuit 2:
4. Single Arm Row
5. Shoulder Press
6. Resisted V-Crunch
REPEAT X3
Circuit 3:
7. Drop Lunge
8. Biceps Curl
9. Triceps Extension
REPEAT X3
Outdoor:
This is an outdoor option using a park bench that you can implement during a power walk or run. Complete each exercise in sequence taking minimal rest between exercises. Aim for approximately 15-20 reps for each exercise. Aim to complete 2-3 sets.
Park Bench Strength Circuit:
1. Step ups
2. Triceps Dips
3. Lateral Step up
4. Travelling Push ups
5. Bench Burpies
6. Straight Leg Reach OR Folding Crunch
REPEAT X3
Modifications:
– Modify and/or adjust reps as necessary to ensure you are not sacrificing form for reps. For push ups you can modify and make easier by using the back of the bench as opposed to the seat. If the bench is too high for step ups, locate a step or implement reverse lunges instead.
STRENGTH CIRCUIT #9:
This workout can implemented every second day using a resistance band. There are 3 circuits of 3 exercises each. Complete each exercise circuit 3 times before moving on to the next circuit. Take minimal rest between exercises and aim for 20 reps each exercise.
Circuit 1:
1. Jump Squat Row
2. Chest Fly
3. Trunk Twist (20/side)
REPEAT X3
Circuit 2:
4. Lateral Raise
5. Hip Extension Kick (20/side)
6. Plank Row (from feet or knees – 20/side)
REPEAT X3
Circuit 3:
7. SL Deadlift Row (20/side)
8. Hip Abduction (20/side)
9. Straight Arm Pull
REPEAT X3
Modifications:
– Modify and/or adjust reps as necessary to ensure you are not sacrificing form for reps. Adjust distance from anchor point to increase/decrease difficulty accordingly. Use a post (i.e. broom stick) if required for balance.
STRENGTH CIRCUIT #10:
Household Workout
Here’s a convenient workout that can be done in the comfort and safety of your own home with the use of a detergent jug or water jug. Complete each exercise in sequence taking minimal rest between exercises. Each exercise is timed for 1min. Aim to complete 3 sets of this 8-exercise circuit.
Strength Circuit:
1. SL Deadlift Row-Press (30sec/side)
2. Squat Chop (30sec/direction)
3. Pass Through Lunge
4. Jug Swings
5. Triceps Kickback (30sec/side)
6. Seated Chop (30sec/direction)
7. Partial Get Up (30sec/side)
8. Pull Through Plank
REPEAT X3
Modifications:
– Modify and/or adjust position as necessary to ensure you are not sacrificing form for reps. For example, modify by holding on to a chair for the SL Deadlift Row-Press or Plank from the knees for the Pull Through Plank if needed.
STRENGTH CIRCUIT #11:
Dumbbell – strength & endurance
Here are 2 convenient workouts that can be done in the comfort and safety of your own home with a set of dumbbells (or soup cans, or detergent jugs!). Modify if necessary, by completing without weight. These can be completed on alternate days for quick and effective 20min workouts or can be combined and completed as one longer workout. Complete each exercise in sequence taking minimal rest between exercises. Each exercise is timed for 1min. Aim to complete 2-3 sets.
Strength Circuit 1:
1. Alternate Front Raise Split Squat (30sec/leg)
2. Renegade Punches (from feet or knees)
3. Straight Leg Weighted Dead Bug
4. Dumbbell Swing Jacks
REPEAT X 2-3
Strength Circuit 2:
1. Walk-out Planks (Plank from feet or knees)
2. Single Leg Deadlift (30sec/side with or without support)
3. Alternate Straight Arm Kick Back
4. Shadow Box Shuffle (switch stance at 30sec)
REPEAT X 2-3
Modifications:
– Modify and/or adjust position as necessary to ensure you are not sacrificing form for reps.
STRENGTH CIRCUIT #12:
This 8-exercise dumbbell workout is designed to be completed with minimal rest between exercises. Complete each exercise in sequence then rest for 1-2min before doing the next round. Each exercise is timed for 1min. Aim to complete 3 sets.
Dumbbell HIIT Circuit
1. SA Snatch (30sec/side)
2. SA Balance Row (30sec/side)
3. Mountain Climbers
4. Push Out Squat
5. SA Reverse Fly
6. Hip Extension
7. Kneeling Chop (30sec/direction)
8. Skaters
REPEAT X 3
Modifications:
– Modify weight used as necessary to ensure you are not sacrificing form for reps.
STRENGTH CIRCUIT #13:
This 20 minute, 4-exercise weighted backpack workout can be supplemental to your existing exercise routine or used on days where you have minimal time. The routine is designed to be completed with minimal rest between exercises. Add the appropriate amount weight to your backpack (books/household items wrapped in a towel). Ensure your backpack is secure and handles are strong. Complete each of the 4 exercises in sequence then rest for 1-2min before doing the next round. Each exercise is timed for 1min. Aim to complete 4 sets.
Backpack Home HIIT Circuit
1. Lunge Exchanges
2. Backpack Swings
3. Dynamic Plank
4. Chair Jump Squats
REPEAT X 4
Modifications:
– Modify weight used in backpack as necessary to ensure you are not sacrificing form for reps.
STRENGTH CIRCUIT #14:
This 20minute, 4-exercise chair workout can be supplemental to your existing exercise routine or used on days where you have minimal time. The routine is designed to be completed with minimal rest between exercises. Ensure your chair is sturdy. Complete each of the 4 exercises in sequence then rest for 1-2min before doing the next round. Each exercise is timed for 1min. Aim to complete 4 sets.
Home Chair Circuit
1. Mountain Climbers
2. Plank Push ups
3. Lateral Plank Hop
4. Hip Extension (alternating legs)
REPEAT X 4
Modifications:
– Aim for 1min per exercise, however; pause if you are unable to maintain form throughout.
STRENGTH CIRCUIT #15:
This 20minute, 4-exercise posture workout can be supplemental to your existing exercise routine or used on days where you have minimal time. This is a great way to get your postural muscles active and help counteract the negative effects of sitting. The routine is designed to be completed with minimal rest between exercises. You can use light dumbbells or household items for weight such as detergent jugs. Complete each of the 4 exercises in sequence then rest for 1min before doing the next round. Each exercise is timed for 1min. Aim to complete 4 sets.
Home Posture Circuit
1. Row Kickbacks
2. Split Chop (switch legs at 30sec)
3. Single Leg Deadlift to Shoulder Press (switch legs at 30sec)
4. Row Curls (switch legs at 30 sec)
REPEAT X 4
Modifications:
– Aim for 1min per exercise, however; pause if you are unable to maintain form throughout. If single leg positions are difficult, complete exercises with both feet on the ground in parallel stance.
STRENGTH CIRCUIT #16:
This 20minute, 6-exercise posture workout can be supplemental to your existing exercise routine or used on days where you have minimal time. Each exercise incorporates core integration and joint stability into strength movements. The routine is designed to be completed with minimal rest between exercises. You can use light dumbbells or household items for weight such as detergent jugs. Complete each of the 6 exercises in sequence then rest for 1min before doing the next round. Each exercise is timed for 1min. Aim to complete 4 sets.
Core Integration Circuit
1. Step Up with SA Shoulder Press (30sec/side)
2. SA Plank Row – (30sec/side)
3. SA Stability Reverse Fly (30sec/side)
4. Pause Mountain Climbers (1min)
5. SA Stability Kickback (30sec/side)
6. Leg Drop Plank (1min)
REPEAT X 4
Modifications:
– Aim for 1min per exercise, however; pause or reduce time if you are unable to maintain form throughout.
STRENGTH CIRCUIT #17:
This 7-exercise circuit is designed to focus on leg, shoulder and core strength as well as endurance. Each exercise incorporates core integration and joint stability into strength movements. The routine is designed to be completed with minimal rest between exercises. All you need is one dumbbell (or a household item such as a detergent jug). Complete each of the 7 exercises in sequence then rest for 1min before doing the next round. Aim to complete 3 sets.
1. Squat Chop (15/side)
2. Touchdown Press – (15/side)
3. Placement Plank (1min *from feet or knees)
4. Reverse Lunge Kickback (15/side)
5. Single Leg Deadlift (15/side)
6. Brick Press (20 total)
7. Trunk Twist Chop (10 reps/direction)
REPEAT X 3
Modifications:
– Adjust reps as needed based on ability to maintain good form.
– Placement Plank can be completed from the knees if needed.
– Use a chair or table to assist with balance if required on the Single Leg Deadlift.