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General fitness - Week 4

Conditioning Intervals

Increase your strength and endurance in this functional interval program that will leave you feeling energized and ready to take on the rest of your day!

Tips for working out at home

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Working out at home does not have to be as complicated as it sounds. Activity can be built into the day for a short energy booster.

It is encouraged that people get up and move and accumulate 150 minutes of moderate-to-vigorous activity per day in bouts of 10 minutes or more.

Here are some tips for working out at home.

Build it into your normal day:

  • Only fill up a cup of water half way. You’ll get up more often for a short walking break to fill up water
  • Set a reminder to move every hour. Even a short walk around the house ccan help you feel energized again
  • Stack books solidly on a desk to make a standing desk
  • When in phone meetings, stand up while on the call

Allocate time:

  • Take activity breaks throughout the day. Complete 10 to 50 reps of an exercise every hour on the hour. Example:
    • 9:00am Squats
    • 10:00am Push-up variations of your choice (wall or floor)
    • 11:00am Alternating Lunges
    • 12:00pm Go for a quick walk around the block ensuring social distancing
    • 1:00pm Jumping Jacks or Side Steps
    • 2:00pm Bent Over Rows or Bice Curls
    • 3:00pm Complete some flights of stairs in the house/condo/apartment or March on the spot
  • Engage your family.
    • Finding time to workout can be challenging if there is a lot going on. Use a game or a challenge so that children can participate in workouts with you. For more information, watch the Fitness Videos for inspiration on games and challenges for the whole family.
    • Set up traditional recess games in your yard like hopscotch, tether ball, skipping
    • Participate rather than watching your children have recess. You will all have more fun! For ideas for families, visit the tabs. Ways to stay active for kids and teens and Crafts and Games​
  • Skype, Zoom or Facetime a workout buddy and do your regular or a modified routine together. Laughter is the best medicine!
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A note about safety

There is risk of injury when participating in exercise, physical fitness and physical training programs. If you have any concerns or questions about whether or not you should participate in exercise activities demonstrated on this website or videos offered on this website, you should consult with a physician or other health-care professional before starting any exercises.

The purpose of this NOTICE AND DISCLAIMER OF LIABILITY is to inform you that this website offers health and fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.

BY PARTICIPATING IN EXERCISE ACTIVITIES FEATURED OR VIDEOS OFFERED ON THIS WEBSITE, YOU DO SO FREELY AND VOLUNATARILY AND ASSUME ALL OF THE RISKS AND HAZARDS OF PARTICIPATION, INCLUDING THE LEGAL RISK. THE CITY OF CALGARY DISCLAIMS ANY LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES AND ASSUMES NO LIABILITY OR RESPONSIBILITY FOR ANY LOSS, PERSONAL INJURY (INCLUDING DEATH) OR DAMAGE (INCLUDING PROPERTY DAMAGE) SUFFERED BY ANY PERSON AS A RESULT OF THE USE OR MISUSE OF ANY INFORMATION, THIS WEBSITE AND VIDEOS MADE AVAILABLE ON THIS WEBSITE.

In consideration of performing or participating in these exercises shown on this website, you hereby agree to release and hold harmless The City of Calgary its officers, employees, volunteers and agents, against any loss, liability, damage, cause of action, cost, or expense of any nature whatsoever, including without limitation reasonable solicitors’ fees and other legal costs.

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alternating reverse lunge

1. Alternating Reverse Lunge

1-3 sets,duration 30 sec.

How to do an alternating reverse lunge

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Stand with your feet approximately hipwidth apart.

Step back with your left leg and drop your back knee towards to the ground. Your front knee should stay behind your toes.

To come up, press the front foot into the ground as you bring your feet together and repeat on the other side.

Keep the torso upright during the movement.

Note: Movement may start small with the goal to lunge a bit deeper with each rep. To increase the intensity, complete this exercise from the top of a step, and stepping off backwards into your lunge.

Repeat exercise 1-3x for 30 seconds.

toe taps on step

2. Toe Taps on Step

1-3 sets,duration 30 sec.

How to do toe taps on step

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Facing a step, tap one foot on top. Step down and repeat with the other foot. Alternately tap toes on step.

To increase the intensity of the exercise, add in a hop while switching feet and pick up the pace.

Repeat exercise 1-3x for 30 seconds.​​

plank

3. Plank

1-3 sets,duration 30 sec.

How to plank

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From a kneeling position, walk your hands slightly forward, keeping your wrist, elbows and shoulders inline with each other.

Keep your back straight and your core tight. Lift up your pelvis creating a straight line with your body. Hold the position without arching your back.

To increase the intensity of the exercise, lift your knees of the ground, transferring the weight to your toes and hold.

Repeat exercise 1-3x for 30 seconds.

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side step up

4. Side Step Up

1-3 sets,duration 30 sec.

How to do a side step up

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Start with both feet on the floor. Place foot closest to the step/stair on top and push through that foot as you step up.

Keep your hips leveled and ensure you have a slight bend in the supporting knee. Do not lock your knee.

If comfortable, extend the free leg to the side (as shown). Avoid rotating the leg out while lifting. Keep the knee pointing forward.

Step back down to the starting position and repeat for 30 seconds on this side, before switching sides.

Repeat exercise 1-3x for 30 seconds on each side.

plank jacks

5. Plank Jacks

1-3 sets,duration 30 sec.

How to do plank jacks

Lie on your stomach, propped up on your forearms. If on a hard surface, come up on your hands, keeping your wrist, elbows and shoulders inline with each other. Keep your chin tucked in and feet together.

Lift up your pelvis creating a straight line with your body without arching your back.

Lift up one leg and bring it out to the side slowly.

Return your leg to the middle without touching the floor, place foot down and repeat with the other leg. Repeat for 30 seconds.

To increase the intensity of the exercise, start with both legs together and then move both at the same time out to the side, performing a small hop (like a prone jumping jack). Repeat for 30 seconds.

To decrease the intensity of the exercise, come to a standing position and perform modified jumping jacks.

Repeat exercise 1-3x for 30 seconds.

tricep dips

6. Tricep Dips

1-3 sets,duration 30 sec.

How to do tricep dips

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Start seated with your knees bent and feet on the floor.

Place your hands behind you, directly under the shoulders, with fingers facing your hips (as shown).

Lift hips to a hover by straightening your elbows and using your triceps.

Bend your elbows to lower. Repeat.

Repeat exercise 1-3x for 30 seconds.​

box jumps

7. Box Jumps

1-3 sets,duration 30 sec.

How to do box jumps

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Quickly jump on and off a small, solidly placed step placed in front of you. Remember to land softly on the step to avoid injury.

To decrease the intensity, step up and down (up, up, down, down).

Repeat exercise 1-3x for 30 seconds.​

V sit

8. V-Sit

1-3 sets,duration 30 sec.

How to do a V Sit

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Start seated with feet flat on the floor and knees bent 90°.

Lower your trunk about 45°, while keeping your back straight and your core tight.

Keep your hands placed lightly on your thighs and hold the position.

To increase intensity, lift one or both legs and hold for 30 seconds.

Repeat exercise 1-3x for 30 seconds.

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