Posts Tagged ‘boot camp training’

The Sumo – Workout of the Week (WOW)

June 27, 2010

Your weekly endurance workout challenge.

– Warm up for 10 min

– Walking Lunges with Plates 3 x 30 (70lbs/50lbs).

– Ten 150m sprints with 90 sec rest between every sprint. Sprint time is included in your 90 sec rest!

– Rest 5 minutes


Pick which of the following two exercises you want to start out with first between push-ups and air squats.

For time…

20 squats, 1 push up, 19 squats, 2 push ups, 18 squats, 3 push ups. . . , 3 squats 18 push ups, 2 squats, 19 push ups, 1 squat, 20 push ups.

You can do the same in the reverse order starting with 20 push ups and ending with 20 squats. Remember that you have already done the walking lunges and sprints prior to this workout so choose carefully.

Push ups – full extension at top of the push ups, minimum triceps parallel to back on the way down (push ups from your knees won’t count, not going through the required range of motion will not count either).

Air squats – hips below knees on the way down, standing up straight on the way up (if your butt sticks out or you don’t squat low enough, it doesn’t count).

Post your best times to the comments section.

Due date: July 4th, 2010.



The Battle at Midway (Wednesday).Workout of the Week (WOW) June 23rd

June 24, 2010

Here we go again. Another Workout of the Week. This endurance workout consists of bodyweight exercises. Post your personal best time to “comments”

1) Warm-up. 10min on mode of choice (treadmill, spin, elliptical, rower, etc.)

Walking Lunges. 3 x 30 (M 70lbs/W 50lbs)

The Battle at Midway (Wednesday)

Complete the following exercises for time.

100 Push-ups from Knees*

100 Air Squats**

100 Abs Toe Touches***

100 Horizontal Jumps****

*A bonus of (-)1min will be given if all 100 push-ups can be completed from hands and feet. If not all 100 push-ups are completed from hands and feet, then no time bonus will be awarded. Regardless, chest must touch floor on eccentric portion and arms straight on concentric portion for rep to count.

** Hips below knees on eccentric phase, and hips through on concentric phase for rep to count.

*** Shoulders must come off the ground for rep to count.

**** Two foot takeoff and two foot landing must occur for rep to count. Can’t use momentum to carry you into the next jump.


NEW YEARS WEIGHT LOSS BOOT CAMP CHALLENGE…Win a Cruise for loosing weight @SPC !!

December 2, 2009

In January 2010 the Weight Loss Challenge returns to SPC Thornhill and SPC Mississauga.

If you want to lose weight, improve muscular tone, aerobic and anaerobic endurance, this is your opportunity. Weather you have the post holiday season 5lbs to lose or 100lbs built up over years. The SPC team will guide you to success. We have nutritionists, personal trainers, sport conditioning and sport medicine specialist that will provide you with the latest information and techniques you will never find anywhere else to guarantee success. You will not only lose unwanted weight, increase your energy level, physical strength, confidence, self-esteem, but enhance your knowledge to maintain this trend. And possibly receive a cruise vacation as a bonus.      

Your 12 week challenge will begin with a weigh in and full body composition to determine your present condition, followed by a nutritional consultation with our registered nutritionist. January 11th, 2010 your workouts begin with 3 weekly intense circuit classes for 12 weeks. The person with the greatest weight percentage lost by April 8th 2010 wins.

For the early bird cost of only $699 + GST (less than …$20 per training session) and $749 + GST after December 1st you will receive:

– 3 weekly grueling Boot Camp training sessions for 12 weeks with industry leading certified personal trainers
– Regular consultations with a certified nutritionist
– Meal plan and training log
****Sign up with a friend and pay only $599 + GST

Don’t miss out on this opportunity to training with the best, lose weight and  feel better than you’ve ever felt


SPC Mississauga–(905) 891-1999  or  SPC Thornhill–(905) 709-4772