iluvthis bootcamp by JQ Fitness with 8 locations across Mississauga, Oakville & Milton

Punch Clock Workouts

2011-09-25T17:56:00.000-07:00

Here's a list of our Punch Clock workouts for the Fall Bootcamp:

Punch Clock Workout 1 - Bodyweight Workout

Punch Clock Workout 2 - 12min Challenge

Punch Clock Workout 3 - Ladder Countdowns

Punch Clock Workout 4 - 4x5x30

Punch Clock Workout 5 - 5x5 Strength + 5 x Burpee 21s

Punch Clock Workout 6 - 30/30 Circuit - 6X4

Punch Clock Workout 7 - 3 Supersets + Leg Finisher Challenge

Punch Clock Workout - Week 8

Punch Clock Workout 9 - Balls & Dumbbells

2011-08-26T14:46:00.000-07:00

Bootcampers... here is the last workout before our last week together and measurements! We start with a simple warm-up, go into 3 Strength Supersets and then burn it out in the Finisher.

WARM-UP
3mins Skipping
3mins Stair Climbs

WORKOUT
Complete 12 Reps of Each Exercise with as little rest as possible between exercises. Make sure you rest enough though that you keep proper form in all your reps.

SUPERSET 1
a) SB Leg Curls (Want a challenge? Try 1-legged leg curls - 12 Reps/Leg)
b) DB Bentover Rows sitting on SB
COMPLETE 3X

SUPERSET 2
a) Curtsy Lunges (12 Reps/Leg)
b) Pushups
COMPLETE 3X

SUPERSET 3
a) DB Squat Thrusts (Squat & Press DB Overhead)
b) SB Knee Tucks (Walk yourself out on the ball further for a bigger challenge)
COMPLETE 3X

FINISHER!
Do Each Exercise for 16 Reps
a) Prisoner Jump Squats
b) Mountain Climbers (Right + Left Leg = 1 Rep)
c) REST 20sec
COMPLETE 3X

Let us know how you feel! Enjoy...

Punch Clock Workout 7 - 3 Supersets + Leg Finisher Challenge

2011-08-13T10:02:00.001-07:00

Alright bootcampers, here's your assignment this week: 3 Supersets plus a beautiful finisher... get 'er done! Let us know how long it took for you get the finisher completed -- leave a comment below!

WARM-UP
10 Jumping Jacks
10 High Knees
10 Butt Kicks
10 Left Foot Hops
10 Right Foot Hops
10 Prisoner Squats
10 Left Leg Swings
10 Right Leg Swings
10 Mountain Climbers
10 Pushups
COMPLETE 3X

WORKOUT

SUPERSET 1
Do 10 Reps For Each Exercise
a) Bulgarian Split Squats (Left) with a DB Press Overhead when leg is lowered
b) Bulgarian Split Squats (Right) w/ DB Press Overhead
c) DB Squat & Side Raise
COMPLETE 3X

SUPERSET 2
Do 10 Reps For Each Exercise
a) DB Pec Flies on SB
b) Holding ends of DB in hands, roll shoulder to right then left (10 Reps/Side)
COMPLETE 3X

SUPERSET 3
Do 10 Reps For Each Exercise
a) Pushup into DB Renegade Row (Plank Row) - 10 Reps/Arm (20 Pushups)
b) SB Leg Curl
c) Superman on SB holding one DB in hands
COMPLETE 3X

FINISHER - Get them done as quick as you can
12 Prisoner Squats
12 Jump Squats
12 Alt. Lunges
12 Jump Lunges
COMPLETE 2X

Punch Clock Workout 6 - 30/30 Circuit - 6X4

2011-08-05T09:50:00.000-07:00

For the Week 6 Punch Clock workout you have will complete 4 ROUNDS of 6 exercises. You'll perform each exercise for 30 seconds then rest for 30 seconds. You'll be going at this for 24 minutes straight with the only rest being the 30 seconds between each exercise. The longer of amount of rest (equal to your work set), will allow you to push yourself harder during the work portion.

Here we go... let us know how you do below in the comments section.

WARM-UP
20 Jumping Jacks
20 Mountain Climbers
20 High Knees
COMPLETE 3X

WORKOUT
30 seconds / exercise | 30 seconds rest between exercises
Complete the circuit 4X in total.

1) Stability Ball (SB) See Saw (in plank position rocking back & forth on your elbows)
2) Jump Rope (if you don't have a rope, jump even faster and simulate that you have one)
3) Renegade Rows w/ (Dumbbell) DB (Plank Rows & alternating rowing up the DBs for each arm)
4) Squat & Press the DBs overhead
5) Pushups
6) Fast Side Shuffles w/ end Touchdowns (about the length of a parking lot space or car)
COMPLETE 4X

STRETCH

Punch Clock Workout 5 - 5x5 Strength + 5 x Burpee 21s

2011-07-28T14:00:00.000-07:00

For the long weekend, you're doing 5 Rounds of 5 exercises for strength + 5 Rounds of Burpee 21s to Finish it off.

WARM-UP

20 High Knees

20 Mountain Climbers

20 Butt Kicks

20 Mountain Climbers

20 Jumping Jacks

20 Mountain Climbers

20 Pogo Hops

WORKOUT - Only Rest 10sec between exercises

15 Reps - Squat and DB Press Overhead

15 Reps - Pushups

15 Reps - Left Side Bulgarian Split Squat Holding DB (back right leg is elevated)

15 Reps - Right Side Bulgarian Split Squat Holding DB (back left leg is elevated)

30sec - Plank with Elbows on SB

REST 30sec before repeating

COMPLETE 5X

FINISHER - Do the round with no breaks between exercises and at high intensity then rest 40sec before completing again

7 Reps - Thrusters

7 Reps - Jump Squats

7 Reps - Burpees

REST 40sec

COMPLETE 5X

STRETCH

GO FOR A 10-15minute WALK AND ENJOY THE OUTDOORS!

Punch Clock Workout 4 - 4x5x30

2011-07-22T17:35:00.000-07:00

WARM-UP (with Stability Ball)
Hold SB with straight arms out in front and give 30 High Knees with knees touching ball
Hold SB Overhead and throw down 10 Squats
Roll out over SB and give 10 Knee Tucks
COMPLETE WARM-UP 2X

WORKOUT
You will do this circuit for 4 rounds in total. Do as many Reps as Possible in the 30secs then give yourself 10sec rest in between exercises. When you are done the entire round, give yourself 30sec rest before repeating. If you do not have a stopwatch, you can use this online timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=bfwj3sqt7q

30sec - Alternating Jump Lunges (0:30)
10sec REST (0:40)
30sec - Close Grip (Hands Together) Push-Ups (1:10)
10sec REST (1:20)
30sec - Burpees (1:50)
10sec REST (2:00)
30sec - Normal Grip Push-Ups (2:30)
10sec REST (2:40)
30sec - Bentover DB Lateral Shoulder Raises (3:10)
30sec (3:40) REST IN BETWEEN ROUNDS
COMPLETE CIRCUIT 4X

FINISHER
A nice 5min RUN then STRETCH & DONE!

POST YOUR COMMENTS BELOW ON HOW YOU FELT!!!

Punch Clock Workout 3 - Ladder Countdowns

2011-07-14T14:09:00.000-07:00

Alright Bootcampers, for week 3, we have a challenging yet simple workout for you. After your warm-up, there are 2 supersets for you to tackle. For each superset you will be starting with 12 reps of each exercise. With minimal rest (10sec or so), workout yourself down from 12 reps to 1 rep. After this, finish your workout with interval running. Post up the amount of time it took you to do both supersets.

WARM-UP
20 Seal Jacks
10 Side Lunges/Leg
20sec Plank
20sec Left Side Plank
20sec Right Side Plank
15 Single Leg Hops/Leg
10 Side-to-Side Jumps
20 Jumping Jacks
COMPLETE 2X

WORKOUT
Countdown Ladder Workout

Complete the 2 exercises in the circuit for the required amount of reps each round. Rest as little as possible in between exercises. Once you get to 1 Rep, move onto the next circuit. Time how long it takes you to get through the workout and post below.

For example, 12-11-10- …. -1 means you do 12 Reps for each exercise, then 11 Reps the next time through. Work yourself down to 1 Rep.

LADDER CIRCUIT 1
Rep Ladder: 12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Pushups
Exercise B) Alt. Lunges with DB Shoulder Press

LADDER CIRCUIT 2
Rep Ladder: 12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Mountain Climbers
Exercise B) Jump Squats

RUNNING INTERVAL FINISHER
Keep working on our running for assessments. Same intervals as last week:
2mins EASY run (30% Perceived Rate of Exertion - PRE)
Do 6 Rounds of 40sec HARD (80% PRE) following by 40sec EASY (30%)
5mins EASY run

REMEMBER TO POST YOUR LADDER WORKOUT TIME BELOW WITH YOUR NAME!

Punch Clock Workout 2 - 12min Challenge

2011-07-07T08:25:00.000-07:00

Alright, it's the end of Week 2 and here's what needs to get done this weekend! We are doing a 12min. Challenge! Once you get done the workout, post in the comments section the # of rounds you were able to get in of the 5 exercises. Have fun...

WARM-UP
20 High Knees
20 Butt Kicks
20 Jumping Jacks
10 Prisoner Squats
20sec Plank Hold
20 Alternating Superman Lunges
8 Pushups
COMPLETE 2X

12MIN CHALLENGE WORKOUT
How Many Rounds Can You Do in 12min?
REPEAT ENTIRE SEQUENCE OF EXERCISES FOR 12 MIN.
IN THE COMMENTS, POST HOW MANY ROUNDS YOU DID AND YOUR NAME! HAVE FUN!

1) 10 Reps - Squats holding our Dumbbells (DBs) at your Shoulders
(Try and bring yourself to parallel with the weight in your heels and not your toes)

2) 10 Reps - Overhead DB Press
(Start your DBs at your shoulder and drive them straight overhead - nice and controlled both up and down)

3) 20 Reps - Mountain Climbers
(Make sure you are in a strong plank position with your hands on the ground and drive your knees up to your elbows)

4) 10 Reps - Bentover DB Row
(Hinge at the waist, keep your back flat, drive your elbows straight back)

5) 10 Reps - Burpees

INTERVAL FINISHER (15mins)
Like last week, we will get outside for a run with a few more intervals for a little longer:

2mins EASY run (30%-40%)
Do 6 Rounds of 40sec HARD (80%) followed by 40sec EASY
5 mins. EASY run

Punch Clock Workout 1 - Bodyweight Workout

2011-06-28T08:23:00.000-07:00

We're in for an amazing Summer, bootcampers! Get ready for Week 1's PUNCH CLOCK WORKOUT! You're going to be incorporating a few exercises that we covered in this week's classes. It is a Full Bodyweight Circuit. You'll do a Warm-up Circuit, a Strength Circuit and finish with an Interval Workout.

Here's a video explaining the exercises. Below the video is everything detailed for you. After you complete the workout, post your comments and how you felt after. If you want to make this more challenging, remove the rest periods in between the exercises.

WARM-UP
20 High Knees
20 Butt Kicks
20 Jumping Jacks
10 Prisoner Squats
20sec Plank Hold
8 Pushups
COMPLETE 2X

SUPERSET 1
1A) 20 Reps - Bodyweight Squats | 15sec REST
1B) 12-15 Reps – Pushups | 30sec REST
COMPLETE 3X

SUPERSET 2
2A) 15 Reps – Superman | 15sec REST
(lying on stomach with arms straight out in front of you with thumbs pointed up, lifting arms straight up and down)
2B) 20 Reps/leg – Mountain Climber | 30sec REST
COMPLETE 3X

SUPERSET 3
3A) 15 Reps/leg – Stationary Lunges | 15sec REST
(do all reps on one leg first, then the other leg)
3B) Side Plank hold for 20sec each side | no REST
COMPLETE 3X

INTERVAL FINISH
After you have completed the above bodyweight strength circuit, you are going to do intervals for 10 mins.

HARD means you push yourself to 70% perceived exertion.
EASY means you drop yourself to 30% perceived exertion.

Get yourself outside an go for a run and run in the following scheme:
2 mins. EASY
Do 5 Rounds of 30sec HARD followed by 30sec EASY.
3 mins. EASY

Punch Clock Workout - Week 10

2011-06-10T20:45:00.000-07:00

Okay, so we are at the end of our 10 Weeks! We saw some HUGE strength gains and a wack load of inches off everyone's body. Way to go you guys... great work!

So, to finish off your last Punch Clock workout, we are going to revisit the workout that we got the most noise about :) Week 3's Ladder Countdown workout. Here's the link:

http://iluvthisbootcamp.blogspot.com/2011/04/punch-clock-workout-week-3.html

After 10 Weeks of training, let's see if you can get this done and hopefully beat your old score.

Get to work & leave a comment below here on your time to complete the 2 circuits.

Punch Clock Workout - Week 9

2011-06-03T20:21:00.000-07:00

Punch Clock Workout - Week 8

2011-05-27T05:39:00.000-07:00

Way to go on your Fitness Assessments this week! You guys rocked it. Now for the weekend Punch Clock workout. For this workout, we focus on minimal rest between exercises. We have 2 Supersets + a Finisher... get to work!

WARM-UP
20 High Knees
10 Prisoner Squats
20 Jumping Jacks
10 3D Lunges/side (Front Lunge / Side Lunge / Reverse Lunge)
20 Mountain Climbers
10 Divebombers
COMPLETE 2X

SUPERSET 1
Do 8 Reps For Each Exercise with only 10sec REST in between
a) DB Burpees (Hold DB in Hand)
b) DB Squat & Press Overhead
COMPLETE 4X

SUPERSET 2
Do 8 Reps For Each Exercise with only 10sec REST in between
a) Close Grip Pushups
b) Squat Jumps
c) DB Renegade Rows (Plank Rows) - 8/side (extra challenge, throw a pushup in between each row)
d) Alt. Jump Lunges - 8/side
COMPLETE 3X

FINISHER
Only 10sec REST in between
a) 50 Turns - Fast Jump Rope (simulate rope if you do not have one)
b) 8 Burpees
c) 16/side Mountain Climbers
COMPLETE 4X

Punch Clock Workout - Week 7

2011-05-20T13:12:00.000-07:00

Well the long weekend is here! If you are not joining us on Saturday morning, here is your assignment: 3 Supersets plus a beautiful finisher... get 'er done! Let me know how long it took for you get the finisher completed -- leave a comment below!

WARM-UP
10 Jumping Jacks
10 High Knees
10 Butt Kicks
10 Left Foot Hops
10 Right Foot Hops
10 Prisoner Squats
10 Left Leg Swings
10 Right Leg Swings
10 Mountain Climbers
10 Pushups
COMPLETE 3X

WORKOUT

SUPERSET 1
Do 10 Reps For Each Exercise
a) Bulgarian Split Squats (Left) with a DB Press Overhead when leg is lowered
b) Bulgarian Split Squats (Right) w/ DB Press Overhead
c) DB Squat & Press
COMPLETE 3X

SUPERSET 2
Do 10 Reps For Each Exercise
a) DB Pec Flies on SB
b) Holding ends of DB in hands, roll shoulder to right then left (10 Reps/Side)
COMPLETE 3X

SUPERSET 3
Do 10 Reps For Each Exercise
a) Pushup into DB Renegade Row (Plank Row) - 10 Reps/Arm (20 Pushups)
b) SB Leg Curl
c) Superman on SB holding one DB in hands
COMPLETE 3X

FINISHER - Get them done as quick as you can
12 Prisoner Squats
12 Jump Squats
12 Alt. Lunges
12 Jump Lunges
COMPLETE 2X

Punch Clock Workout - Week 6

2011-05-13T10:10:00.000-07:00

For the Week 6 Punch Clock workout you have will complete 4 ROUNDS of 6 exercises. You'll perform each exercise for 30 seconds then rest for 30 seconds. You will basically be going at this for 24minutes straight with the only rest being the 30 seconds between each exercise. The longer of amount of rest (equal to your work set), will allow you to push yourself harder during the work portion.

Here we go... let us know how you do below in the comments section.

Also, if you haven't done it already, follow us on Facebook at http://www.facebook.com/iluvthis and on Twitter at http://www.twitter.com/jqfitness.

WARM-UP
20 Jumping Jacks
20 Mountain Climbers
20 High Knees
COMPLETE 3X

WORKOUT
30 seconds / exercise | 30 seconds rest between exercises
Complete the circuit 4X in total.

1) Stability Ball (SB) See Saw (in plank position rocking back & forth on your elbows)
2) Jump Rope (if you don't have a rope, jump even faster and simulate that you have one)
3) Renegade Rows w/ (Dumbbell) DB (Plank Rows & alternating rowing up the DBs for each arm)
4) Squat & Press the DBs overhead
5) Pushups
6) Fast Side Shuffles w/ end Touchdowns (about the length of a parking lot space or car)
COMPLETE 4X

STRETCH

Punch Clock Workout - Week 5

2011-05-05T12:21:00.001-07:00

Bootcampers, it looks like the nice weather is finally upon us. If you are not joining us for our 9AM Saturday workout, get outside into your backyard and get some work done below. Week 5 puts us through 5 Rounds of a Strength Circuit then a 5 Round Bodyweight Interval Circuit for fat burning! Afterwards, get a 10-15min walk in to keep moving and enjoy the fresh air. For a challenge, time how long the STRENGTH + INVERVAL FINISHER took you and leave a comment below.

WARM-UP
20 High Knees
20 Mountain Climbers
20 Butt Kicks
20 Mountain Climbers
20 Jumping Jacks
20 Mountain Climbers
20 Pogo Hops

WORKOUT - Only Rest 10sec between exercises
15 Reps - Squat and DB Press Overhead
15 Reps - Pushups
15 Reps - Left Side Bulgarian Split Squat Holding DB (back right leg is elevated)
15 Reps - Right Side Bulgarian Split Squat Holding DB (back left leg is elevated)
30sec - Plank with Elbows on SB
REST 30sec before repeating
COMPLETE 5X

FINISHER - Do the round with no breaks between exercises and at high intensity then rest 40sec before completing again
7 Reps - Thrusters
7 Reps - Jump Squats
7 Reps - Burpees
REST 40sec
COMPLETE 5X

STRETCH

GO FOR A 10-15minute WALK AND ENJOY THE OUTDOORS!

Punch Clock Workout - Week 4

2011-04-27T15:12:00.000-07:00

It's Week 4 bootcampers! This is a full-body interval workout that you will do for 4 rounds! The total workout from warm-up to finisher should only take 22minutes max. Give it your all.

You will need a timer and your yoga mat, stability ball (SB) & dumbbells (DB) for the workout.

WARM-UP (with Stability Ball)
Hold SB with straight arms out in front and give 30 High Knees with knees touching ball
Hold SB Overhead and throw down 10 Squats
Roll out over SB and give 10 Knee Tucks
COMPLETE WARM-UP 2X

WORKOUT
You will do this circuit for 4 rounds in total. Do as many Reps as Possible in the 30secs then give yourself 10sec rest in between exercises. When you are done the entire round, give yourself 30sec rest before repeating. If you do not have a stopwatch, you can use this online timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=bfwj3sqt7q

30sec - Alternating Jump Lunges (0:30)
10sec REST (0:40)
30sec - Close Grip (Hands Together) Push-Ups (1:10)
10sec REST (1:20)
30sec - Burpees (1:50)
10sec REST (2:00)
30sec - Normal Grip Push-Ups (2:30)
10sec REST (2:40)
30sec - Bentover DB Lateral Shoulder Raises (3:10) (need a demo?)
30sec (3:40) REST IN BETWEEN ROUNDS
COMPLETE CIRCUIT 4X

FINISHER
A nice 5min RUN then STRETCH & DONE!

POST YOUR COMMENTS BELOW ON HOW YOU FELT!!!

Punch Clock Workout - Week 3

2011-04-21T13:34:00.000-07:00

It's Easter Long Weekend! If you are not coming on Saturday morning, get this workout to somewhat offset your big feast:

WARM-UP
20 Seal Jacks
(like Jumping Jacks but arms out at a T position and clapping hands in front of chest)
10 Side Lunges/Leg
20sec Plank
20sec Left Side Plank
20sec Right Side Plank
15 Single Leg Hops/Leg
10 Side-to-Side Jumps
20 Jumping Jacks
COMPLETE 2X

WORKOUT
Countdown Ladder Workout
Complete the 2 exercises in the circuit for the required amount of reps each round. Rest as little as possible in between exercises. Once you get to 1 Rep, move onto the next circuit. Time how long it takes you to get through the workout and post below.

For example, 15-14-13- …. -1 means you do 15 Reps for each exercise, then 14 Reps the next time through. Work yourself down to 1 Rep.

LADDER CIRCUIT 1
Rep Ladder: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Pushups
Exercise B) Alt. Lunges with DB Shoulder Press (need a demo?)

LADDER CIRCUIT 2
Rep Ladder: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Mountain Climbers
Exercise B) Jump Squats

RUNNING INTERVAL FINISHER
Kees working on our running for assessments. Same intervals as last week:

2mins EASY run (30% Perceived Rate of Exertion - PRE)
Do 6 Rounds of 40sec HARD (80% PRE) following by 40sec EASY (30%)
5mins EASY run

REMEMBER TO POST YOUR LADDER WORKOUT TIME BELOW WITH YOUR NAME!

Punch Clock Workout - Week 2

2011-04-14T18:53:00.000-07:00

Alright bootcampers, the end of Week 2 is here and for those of you not joining us for our killer Saturday morning session, this is what needs to get done this weekend! This week, we incorporate a 12min Challenge! Once you get done the workout, post in the comments section the # of rounds you were able to get in of the 5 exercises. Leave your name so I know who you are :) Have fun...

WARM-UP
20 High Knees
20 Butt Kicks
20 Jumping Jacks
10 Prisoner Squats
20sec Plank Hold
20 Alternating Superman Lunges
8 Pushups
COMPLETE 2X

12MIN CHALLENGE WORKOUT
How Many Rounds Can You Do in 12min?
REPEAT ENTIRE SEQUENCE OF EXERCISES FOR 12 MIN.
IN THE COMMENTS, POST HOW MANY ROUNDS YOU DID AND YOUR NAME! HAVE FUN!

1) 10 Reps - Squats holding our Dumbbells (DBs) at your Shoulders
(Try and bring yourself to parallel with the weight in your heels and not your toes)

2) 10 Reps - Overhead DB Press
(Start your DBs at your shoulder and drive them straight overhead - nice and controlled both up and down)

3) 20 Reps - Mountain Climbers
(Make sure you are in a strong plank position with your hands on the ground and drive your knees up to your elbows)

4) 10 Reps - Bentover DB Row
(Hinge at the waist, keep your back flat, drive your elbows straight back)

5) 10 Reps - Burpees

INTERVAL FINISHER (15mins)
Like last week, we will get outside for a run with a few more intervals for a little longer:

2mins EASY run (30%)
Do 6 Rounds of 40sec HARD (80%) followed by 40sec EASY
5 mins. EASY run

Punch Clock Workout - Week 1

2011-04-07T13:10:00.001-07:00

Alright bootcampers, for Week 1's PUNCH CLOCK Workout, you are going to be incorporating a few exercises that we covered in this week's classes. It is a Bodyweight Circuit. You will do a Warm-up Circuit, a Strength Circuit and finish with an Interval Workout.

After you get your workout in, post your comments and how you felt after. If you want to make this more challenging, remove the rest periods in between the exercises.

WARM-UP
20 High Knees
20 Butt Kicks
20 Jumping Jacks
10 Prisoner Squats
20sec Plank Hold
8 Pushups
COMPLETE 2X

SUPERSET 1
1A) 20 Reps - Bodyweight Squats | 15sec REST
1B) 12-15 Reps – Pushups | 30sec REST
COMPLETE 3X

SUPERSET 2
2A) 15 Reps – Superman | 15sec REST
(lying on stomach with arms straight out in front of you with thumbs pointed up, lifting arms straight up and down)
2B) 20 Reps/leg – Mountain Climber | 30sec REST
COMPLETE 3X

SUPERSET 3
3A) 15 Reps/leg – Stationary Lunges | 15sec REST
(do all reps on one leg first, then the other leg)
3B) Side Plank hold for 20sec each side | no REST
COMPLETE 3X

INTERVAL FINISH
After you have completed the above bodyweight strength circuit, you are going to do intervals for 10 mins.

HARD means you push yourself to 80% perceived exertion. EASY means you drop yourself to 30% perceived exertion.

Get yourself outside an go for a run and run in the following scheme:
2 mins. EASY
Do 5 Rounds of 30sec HARD followed by 30sec EASY.
3 mins. EASY

Pics from the Nike Women's Marathon!

2010-10-24T13:10:00.001-07:00

JQ Fitness brought 30 runners to San Francisco this October to run the Nike Women's Half-Marathon and Marathon! We were dedicated to training this past Summer and everyone finished strong! Way to go guys. Here are some pics from our trip:

Created with Admarket's flickrSLiDR.

Summer Bootcamp is HERE - Weekend Workouts for You

2010-06-28T14:48:00.001-07:00

With our 2010 Summer Bootcamp starting this week, I wanted to create easy access to fast, effective workouts that you can do in a short amount of time on the weekends. Staying consistent with your workouts is essential. So workout hard with us 2X during the week and once on your own on the weekends:

New this Spring - Kid's Fitcamp in Mississauga!

2010-03-08T18:56:00.000-08:00

JQFitness is introducing its first ever kid's fitcamp! We are so excited to be bringing a top notch fitness program for kids ages 7-12. Fitcamp brings fitness, games and fun together in an action packed 4-8 week program geared for kids of ALL FITNESS LEVELS.

This program starts April 12th and is limited to only 12 children per class.

For more details and to register visit: www.jqfitness.com/kidsfitcamp

Adults will LUV what's in store for Spring 2010

2010-03-08T18:49:00.000-08:00

Spring registration for Bootcamp is NOW OPEN and space is limited to only 20 participants... so please register soon to avoid disappointment. With 3 locations in Mississauga & Oakville (both AM & PM), there are several different options to choose from that fits your schedule.

Each registration before March 22nd receives:

a FREE set of dumbbells (a $25 value)
a FREE limited edition Spring bootcamp t-shirt! ($35 value) for you and a friend if you refer a NEW bootcamper by March 22nd

For more information and to register. visit: www.iluvthis.ca

Oakville is gonna LUV THIS!

2009-09-22T06:07:00.000-07:00

Our NEW Oakville Bootcamp Location starts this Monday night on September 28th! We are bringing the success of our other Mississauga Bootcamps to beautiful Oakville.

Located near Upper Middle & Trafalgar (right across from Sheridan College), this 5 Week Bootcamp runs on Monday & Thursday nights from 7:30pm - 8:30pm & on Saturday mornings at our Erin Mills location on the border of Mississauga & Oakville at 9:00am - 10:00am.

Forget those boring workouts at the gym, get outside for the last bootcamp of the year - lose weight, gain muscle, increase your endurance - and have FUN!

Cost: $169 / 5 weeks (10 classes) ~ $199 / 5 weeks (15 classes)

Don't miss out as space is limited. You can register at: www.iluvthis.ca

Week 9 - Weekend Tabata Training

2009-08-29T12:51:00.001-07:00

Alright Bootcampers, for our final summer bootcamp workout we are doing Tabata training.

WARM-UP
-------------------
40 Jumping Jacks
40 High Knees
40 Butt Kicks
REPEAT (2X in Total)

TABATA TRAINING
-----------------------
Do all exercises below 20 seconds High Intensity / 10 seconds Rest - REPEAT 8X for 4 minutes in total.

Complete each exercise 8 times before moving onto the next.

EXERCISE 1 - Stationary Lunges (Alternate Legs)
EXERCISE 2 - Pushups
EXERCISE 3 - Skipping
EXERCISE 4 - Bicycle Crunches
EXERCISE 5 - Superman

Try to rest as little as possible between exercises. This should take you 20 minutes to complete.

Remember to STRETCH after you are done.

Week 9 - Weekend Tabata Bootcamp Workout from Johanna Quinn on Vimeo.

Week 8 - Beat the # of rounds from last week!

2009-08-22T09:52:00.000-07:00

For this weekend;s workout, you are going to repeat Week 7's workout but push yourself to get in 2 extra rounds within those 20 minutes!

Remember to keep proper form in the 5 exercises but try to eliminate any breaks in between exercises.

Post the # of rounds completed in the comments section.

Week 7 - 20 Minute Weekend Workout Challenge for # of rounds

2009-08-14T14:50:00.000-07:00

For this weekend's workout, you are going to set your timer for 20 minutes and see how many Rounds of 5 Exercises you can get done in that time.

WARM-UP
-------------
3 minutes Skipping Rope or Running

WORKOUT ROUND - SET YOUR TIMER FOR 20 MINUTES
One Round Consists of:

10 Full Pushups (Do as many full pushups as you can before doing modified pushups)
10 Jump Lunges
20 Bicycle Crunches
10 Jump Squats
20 Cross Mountain Climbers

REPEAT as many as you can in 20-minutes.

POST the # of ROUNDS COMPLETED in the COMMENTS SECTION.

Week 7 - 20 Minute Weekend Workout Challenge for # of rounds from Johanna Quinn on Vimeo.

Week 6 weekend workout

2009-08-06T21:19:00.000-07:00

Awesome workout tonight guys!! Make sure to get your workout in this weekend....do the week 5 video and try to beat your time from last week or if this is your first crack at it-perform each exercise with correct form and move through it without taking breaks.

Remember to post your time and comments. Next week we focus on running....woohoo! Have a super weekend :)

Week Five Weekend Workout

2009-07-29T10:03:00.000-07:00

Here is your 'home' workout for you this weekend!

WORKOUT LAYOUT

WARMUP

Set your timer for 2 minutes and cycle through these exercises for the entire time - post your time results in the comments section.

- High Knees holding Stability Ball (SB) (20 reps)

- Pushups (10 reps)

- Prisoner Squats (10 reps)

- Crunches on SB (10 reps)

REPEAT for 2min.

START YOUR TIMER TO TIME HOW LONG IT TAKES TO COMPLETE YOUR WORKOUT - KEEP YOUR FORM STRONG BUT MOVES THROUGH THE EXERCISE WITH AS LITTLE REST AS POSSIBLE

LOWER BODY WORKOUT

- Stationary Lunges (15 reps per side then alternate legs)

- Side Lunges (15 reps per side then alternate legs)

- Prisoner Squats (15 reps)

- Hamstring Curl with SB (15 reps)

REPEAT

CARDIO - Skip with Skipping Rope for 2min

UPPER BODY WORKOUT

- Pushup Sequence:

- normal stance (5 reps)

- close grip (5 reps)

- wide grip (5 reps)

- staggered left (5 reps)

- staggered right (5 reps)

- Tri-cep Dip off SB against wall (20 reps)

REPEAT

CARDIO - Skip with Skipping Rope for 2min

ABS WORKOUT

- Knee Tucks with SB (15 reps)

- Crunches with SB on 45 degree angle between legs (15 reps)

- Plank with Cone Touches (15 reps)

REPEAT

STOP YOUR TIMER - PLEASE POST HOW LONG IT TOOK YOU TO DO THE WORKOUT BELOW!

STRETCH!

Week 5 - Bootcamp Weekend Workout from Johanna Quinn on Vimeo.

Week Three Weekend Workout - 100 X3 Time Challenge

2009-07-16T18:39:00.000-07:00

Alright Bootcampers, this is your weekend bootcamp workout for Week 3! I want you to go through these exercise as fast as you can (with good form - as always) but with little to no rest in between exerecises. REPEAT the whole circuit 2 more times and RECORD YOUR TIME IN THE COMMENTS SECTION BELOW!

Workout Layout

THINGS TO HAVE FOR THE WORKOUT:
- Timer to record how quickly you get through the circuit
- A bench/chair/set of stairs for tri-cep/bench dips
- A set of stairs (8-10 stairs in length)
- An area to do side shuffles about the length of a parking spaces

Warm-up (don't include this warm-up section in your time to complete)
- 1 minute jog
- 10 High Knees per leg (20 in total)
- 10 Jumping Jacks
- 10 Butt Kicks per leg (20 in total)
REPEAT THIS SERIES AGAIN

Challenge Circuit for Time
- Stationary Lunges on Left Leg (10 reps)
- Stationary Lunges on Right Leg (10 reps)
- Push-ups (10 reps)
- Stair Climbs (8-10 Stairs - 10 reps)
- Full Sit-Ups (10 reps)
- Prisoner Squats (10 reps)
- Burpees (10 reps)
- Tri-cep Dips (10 reps)
- Parking Space Side Shuffles (10 reps)
- Plank Rows (10 reps per side)
REPEAT THIS 2 MORE TIMES (3X in total)

--> STOP YOUR TIMER - RECORD YOUR TIME IN THE COMMENTS SECTION OF THE BLOG

STRETCH & YOUR DONE

Week Three - Weekend 100 X3 Challenge For Time! from Johanna Quinn on Vimeo.

Week Two's Weekend Workout

2009-07-09T19:40:00.000-07:00

Hope you guys are feeling stronger and nicely stretched out after the workout and power yoga on Thursday night. It is great to see each of you pushing yourselves and enjoying those burpees :)

Now for your weekend workout. I want you to repeat the workout from Week One but with a few modifications.

For the warmup - for those that walked for the first 5 minutes, let's kick it up to a light jog

For the interval training - see if you can push yourself just a little harder in the 1 min. fast intervals - you only have to do them 4Xs :)

For the strength supersets

- if you only repeated the superset 2Xs, I want you to make sure you do it 3Xs in total

- for those of you who did it 3Xs last week, I want you to try and move through the exercises as fast as you can, with as little breaks between exercises as possible with keeping good form

And as always - STRETCH!

Once you do your workout, post your comment below, saying that you did it & how it felt.

NEXT WEEK: It's Week 3! Our focus will be on Core & Stability - so make sure you bring your Stability Ball to Thursday's workout.

Have a great weekend!

Week One - Bootcamp Weekend Workout

2009-07-02T11:41:00.000-07:00

We know how much you LUV your weekends in the summer, so instead of offering our usual 3X/week program, we are going to give you a bonus weekend workout to accompany your amazing Tuesday & Thursday bootcamp workouts. This will make sure you are getting your 3 workouts in a week and seeing the best results possible.

Read over the workout and then watch the video below to make sure you are using proper form - form is SO key when working out. Once you are done the workout, please let us know by commenting on the blog post.

Workout - "Form Is The Key"

Warm-up
- 5 minutes of light jogging or moderate to faster walking

Interval Training
- 1 min. of intense running (80%) or intense walking (80%)
- 1 min. of light jog (30%) or less intense walking (30%)
- repeat these 4X for 8 minutes in Total

Strength / Flexibility Training

Superset One
Exercise A - Prisoner Squats (10 reps)
Exercise B - Opposite Arm to Leg Lift (10 reps / side)
Repeat both these exercises back-to-back
REPEAT 2X for Beginner
REPEAT 3X for Intermediate

Superset Two
Exercise A - Hip Lifts (12 reps)
Exercise B - Hold Plank for 20 secs or 20 i-luv-this'
Repeat both these exercises back-to-back
REPEAT 2X for Beginner
REPEAT 3X for Intermediate

Superset Three
Exercise A - Pushups (8 reps)
Exercise B - Mountain Climber (10 reps/leg)
Repeat both these exercises back-to-back
REPEAT 2X for Beginner
REPEAT 3X for Intermediate

Remember to STRETCH!

*** ONCE YOU HAVE DONE IT FOR THE WEEKEND - POST YOUR COMMENT BELOW ***

Weekend Bootcamp Workout One - jq fitness from Johanna Quinn on Vimeo.