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| What makes Ultrafit Unique |
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Access to online Nutritional & Fitness journal |
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Nutritional Coaching |
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Health & Nutrition topics at each class |
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Weekly home workout with video demo |
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Lots of personal attention:
1 trainer to 13 member ratio |
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Variety in Workouts: we use 6 proven workout styles |
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No standing around: we keep you moving so that you get an effective high calorie burning workout |
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| Week 1 |
| PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (Par-Q) |
Location: Mahon Park Stadium.
Length: 60 min (5 min warm up, 30 min Cardio, 15 min strength, 5 min abs & 5 min stretching)
Warm up: Take a slow lap around the track field & finish with some knee, ankle and hip rotations.
Cardio: From Stadium go north up Mahon rd to the first trail on the left, follow the trail into the forest until you see
the stairs. Do 3 sets of stairs then continue down the trail for 8 mins come back to stairs do more some more sets
until you have 5 minutes left to get back to get back to the stadium.
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Strength: Do Push ups, squat hops, tricep dips (off a bench), lunges & superhero. Do each exercise for 1 min then repeat for 2 sets. Have weights in hands for squats & lunges.
Abs: Crunch, bicycle, plank, V-sit, Russian twist. Do each exercise for 1 min each time.
Stretching: All muscle groups used
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Video Examples (each word should link to a video example of that exercise)
Push ups, Squat Hops,Tricep Dips,Lunges, Superhero ,Crunch, bicycle, plank, V-sit, Russian twist
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| Week 2 |
| PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (Par-Q) |
Location: Lower Mosquitoe Creek Park.
Directions: Corner of Fell Rd and W 17th St. Coming from Capilano Rd., follow Marine Dr. east, turn left on Fell Rd. Follow until you see park on the Right side just across from W 17th St. Park on Fell Rd. or on cul-de-sac.
Warm up (5 min): Do a short lap around the grass adding some running on the spot then finish with some knee, ankle and hip rotations.
Cardio (30 min): From the grassy area go up the trail north towards the mountains. Start your watch and go up the trail for 10 minutes then head back. On your return set up a cardio circuit where you do each exercise for 1 min. Do jumping jacks, monkey jumps, burpies and sprints. Repeat until you have completed 30 minutes of cardio.
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Strength (15 min): Do each exercise for 1 minute and do circuit twice. Bridge, overhead press in lunge, 1 leg squat (switch legs at 30 secs), narrow push ups, reverse fly in narrow squat. Use weights for overhead press, narrow squat & reverse fly.
Abs (5 min): Side Plank left side, Side Plank right side, leg lower (single leg or both), hip lift, bicycle. 30 seconds of each exercise twice through.
Stretching (5 min): All muscle groups used
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Video Examples (each word should link to a video example of that exercise)
Burpies, Bridge, Jumping Jacks, Lunge with Overhead Press, Monkey Jumps, Narrow Push ups, One Leg Squat, Reverse Fly in narrow squat, Side Plank, Hip Lift, Leg Lowers
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| Week 3 |
| PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (Par-Q) |
Location: Bridgeman Park.
Directions: If you are coming from Lonsdale follow E Keith Rd in East direction to the bottom of the hill, just before the bridge on the Right side after the North Shore winter club there is an entrance into Bridgman Park.
Warm up (5mins): Do a short lap around the grass adding some pulsing squats then finish with joint rotations: knees, ankles & hips.
Cardio (30mins): From the parking lot go up the trail following the river north towards the mountains. Follow the trail till you see the bridge on your right side. Go across the bridge then up the hill on the other side. Do 2-4 hills then return back across the bridge and back to the parking lot. On your return set up a quick circuit where you do each exercise for 1 min. Do jumping jacks, monkey jumps, high knees on the spot and football (In a low squat do quick feet on the spot while reaching down each few steps).
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Strength (15mins): Do each exercise for 45 seconds and do circuit three times. Superhero, Low Lunge one leg only, Low Lunge other leg, tricep dips off a bench, forward arm raise in squat, overhead press with calve raises. Use weights for lunges, overhead press & forward arm raise.
Abs (5mins): Crunch, 100’s in V-Sit, leg lower (single leg or both), hip lift, plank. 1 minute of each exercise.
Stretching (5mins): All muscle groups used |
Video Examples (each word should link to a video example of that exercise)
Forward raise in squat, High Knees, 100's in V-sit, Football, Low Lunge, Overhead press with calve raise,
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| Week 4 |
| PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (Par-Q) |
Location: Ambleside Park.
Directions: Follow Marine Dr. past Park Royal Mall towards West Van direction; take Left on 13th towards the ocean. Start near washroom/concession.
Warm up (5mins):Do 1 minute of speed walking, 1 minute slow jog, 1 minute faster jog then do high knees & heels back while running or speed walking. Finish with joint rotations: knees, ankles & hips.
Cardio (30mins): From the washrooms follow the waterfront trail east towards the river. Follow the trail along the river for 15 mins. Make sure to add 6 twenty second sprints during that time. Then head back and add
another 6 sprints on the way back.
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Strength (15mins): This week it's the 30 second workout. You're going to do 3 exercises non-stop 4 times each. Each exercise lasts 30 seconds. The first set of exercises are push ups, burpies & superhero. The second set is jumping lunges, overhead press & tricep dips. Use weights for overhead press, superhero & jumping lunges.
Abs (5mins): Bicycle, side plank with hip pulse, side plank other side with hip pulse, toe reach, side to side to e reach. 30 seconds of each exercise twice through.
Stretching (5mins): All muscle groups used |
Video Examples (each word should link to a video example of that exercise)
jumping lunges, side plank with hip pulse, toe reach, side to side toe reach,
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| Week 5 |
| PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (Par-Q) |
Location: Cleveland Dam.
Directions: Follow Capilano Rd. off Upper Levels Hwy towards Grouse Mountain. The road turns into Nancy Greene Way. Turn left into the parking lot at Cleveland Dam.
Warm up (5mins): Start with walking high knees, heels back then walk on the toes and heels. Speedwalk across the dam bridge and then jog back. Do 2 more times. Once you are warmed up finish with joint rotations: knees, ankles & hips.
Cardio (30mins): From the washrooms go across the dam bridge and take the first trail on the left, follow that trail down for a few minutes then head back up to bridge. Go across the bridge towards the washrooms, go past the washrooms, past the picnic tables and follow the top of the bank along the grass until you see the stairs on the right. Do one set of stairs. Repeat the hill by going across the dam bridge and coming back to the stairs until you have done 30 minutes of cardio. |
Strength (15mins): This week you will do 4 exercises, do the first 2 exercises 3 times each then switching to the other 2 exercises. The first set will be wide push ups and reverse fly in a narrow squat. Do wide push ups for 1 minute then switch to the reverse fly for 1 minute until you have done 3 sets of each exercise. The second set of exercises are bridge with tricep extension and side lateral raise in lunge. Follow the same time and sets as the previous 2 exercises.
Abs (5mins):Crunch:10 full -10 hold -10 pulse, V-Sit, leg & arm lower (single leg or both), hip lift, plank. 1 minute of each exercise.
Stretching (5mins):All muscle groups used |
Video Examples (each word should link to a video example of that exercise)
wide push ups, bridge with tricep extension, side lateral raise in lunge, Crunch 10 full,10 hold,10 pulse,V-Sit, leg & arm lower
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| Week 6 |
| PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (Par-Q) |
Location:Bowser Trail .
Directions: From Marine Dr., turn north on MacGowan Ave just past Save on Foods, at the end of the rd you will find a small park.
Warm up (5mins): Do 1 minute of speed walking, 1 minute slow jog, 1 minute faster jog then do high knees & heels back while running. Finish with joint rotations: knees, ankles & hips.
Cardio (30mins): Facing north at the end of the rd take a left on the trail and follow up the hill to the road. Once you hit the road turn back and go past the starting rd until you see the stairs on the left. Do 2 sets of stairs then go back to the hill and repeat until you have done 30 minutes.
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Strength (15mins): Do each exercise for 45 seconds and do circuit three times. Lunge one leg only, Lunge other leg, tricep dips off bench, squat with shoulder pulse, push ups narrow, overhead press with calf raises. Use weights for overhead press, squat with shoulder pulse & reverse fly.
Abs & Core(5mins):Plank with 1 leg side pulse (switch legs half way), 100ʼs in V-sit, Crunch:10 full -10 hold -10 pulse, Russian twist, superhero. 1 minute of each exercise.
Stretching (5mins):All muscle groups used. |
Video Examples (each word should link to a video example of that exercise)
squat with shoulder pulse, Plank with 1 leg pulse
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