Introducing: The WOW (Workout of the Week)

Workout of the week

Are you ready to workout with me?

The days are getting longer and we’ve sprung forward! Time to put the workout pedal to metal and revive those sagging resolutions. Enter: your weekly WOW: a sequence of full body exercises that get you moving for a minimum of 10 minutes per day for health or more for weight management . 

Complete the circuit 2x for health or 4-5 for weight management; Beginner: 30 seconds of work/30 seconds of rest between exercises; Intermediate advanced: 45 secs/15 secs rest

* If you are a beginner start with 2 days per week but for best results aim to sweat at least 10 minutes a day!

W/U: jumping jacks/ jog in place/ toe taps ( 30 seconds each; 2 rounds )


  • Beginner- walk down into a push up position and back up ( no push up)
  • Intermediate/Advanced: Regular burpee ( no push up)


  • Beginner: Push up on your knees
  • Intermediate: Full style Push ups
  • Advanced: Full style push up to side planks

Belly Break:

  • Bicycle –On floor: hands behind head, nonstop bicycles for 1 minute
  • Total crunch- on floor; hands behind head, lift head and shoulders towards legs and hips and vice versa for 1 minute


  • Beginner- basic squat (knees hip width apart, toes and knees facing forward)
  • Intermediate- Squat jump (add a jump in between squats)

Side to side shuffle squat

  • Beginner: Start in basic squat position, step to one side, back together and then to other side
  • Intermediate advanced: Squat position hopping out to squat from side to side.

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