Archive for the ‘Thirty Thursday Sessions’ Category

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I hope to see you there!

Today I decided to bring my TRX to the park for a nice 30:30 circuit (after all, it’s not called Thirty Thursdays for nothing).  I set my gymboss to 15 minutes, and went full steam ahead.

The workout:

Atomic Pushup:

Wakeboard Jump (0:45 in the video):


Balance Lunge:


Ya, it was a great day in the park.  I consider this a fat-loss workout, so I drank my fat loss workout drinks before, during, and after the workout.  Now, I feel awesome.

The Last Workout

Posted: August 27, 2010 in Thirty Thursday Sessions

Great job Alexandra, Heather, and Stephanie!  You girls passed the test.

What was the test?  You tested yourselves physically and emotionally by pushing yourselves farther than you thought possible…and that is what working out is all about.

We did the following 30/30 circuit twice, with 2 min rest at the 10 minute mark:

  • Vertical Jump
  • TRX Horizontal Pullup
  • Tire Slams
  • Heel Elevated Tire Thruster
  • Plank With Weight Transfer
  • Explosive Bilateral Hip Lift to 3 sec Bridge
  • Shuttle Runs (20 m)
  • Unbalanced Farmer’s Carry
  • Mountain Climbers
  • Lateral Shuffles

Great job!  I am honoured to be a part of this experience, and am so happy that I helped out my community, and Haiti.


Tonight, Heather, Steve, Dana, and Alexandra kicked some butt!  I’d like to welcome Heather to Thirty Thursdays (even if it is the second last session).  Tonight was the hardest workout I’ve written thus far…and tonight is the proudest I’ve been thus far (and I’ve been REALLY proud over the past 5 weeks)!

Tonight we did a 30:30 circuit of the following, rested 2 minutes, then repeated the whole thing again:

  • Burpees
  • TRX Horizontal Pullups
  • Tire Slams
  • Side Squat (left leg)
  • Side Squat (right leg)
  • Rotation Tire Throws Against a Wall (left side first round; right side second round)
  • TRX Pushups
  • Bilateral Foot-Elevated Hip Lift
  • Shuttle Runs (20 m) – those who were not able to run did Mountain Climbers
  • Side Loaded Farmer’s Carry (left side first round; right side second round)

I am so happy with what I saw tonight.  If I could have shown Heather, Steve, Dana, and Alexandra a video of themselves doing this workout 5 weeks ago, they would not have believed their eyes.  Congratulations, you guys pushed yourselves and should be very proud of your achievement!

So, next week is our last Thirty Thursday Session in Campbellford, as I will be moving back to Toronto.  I want you guys to stick to your nutrition plans, and aim to lose 1-2 lbs by Thursday.  I know you can do it!

Congratulations to Steve, Lisa, and Stephanie!  Great workout tonight!  Girls, you are improving, and Steve, congratulations on your first workout!

Tonight’s workout is one that you can do at home using just your bodyweight, and a chair (if necessary).  I encourage you all to try to do this workout every Monday.  This should give you ample time to recover for every Thirty Thursday.

Tonight we did two round of the following for 30:30 intervals:

  • Burpees
  • Split squats
  • Incline pushups (using a wall or chair)
  • Mountain Climbers
  • Squat jumps (or bodyweight squats touching butt off of chair if too hard)

We rested for 2 min, then did two rounds of the following 30:30 intervals:

  • 4 Point Plank
  • Cook Hip Lift (left leg)
  • Cook Hip Lift (right leg)


Again, I encourage you all to do this workout every Monday.  I don’t care if you do it by yourself, or get together with the group (*hint hint*).

Congratulations to Lisa and Alexandra!  Great workout girls!

*Special acknowledgment to Lisa for not feeling “rubbery” after tonight’s workout.  Let the endorphins flow!

Tonight we did a 30:30 Circuit consisting of:

  • Broad Jumps
  • TRX Horizontal Pullups
  • Heel Elevated Squats
  • Side Plank (left side)
  • Side Plank (right side)
  • Tire Chest Pass
  • Cook Hip Lift (left side)
  • Cook Hip Lift (right side)
  • Lateral Shuffles
  • Tire Slams

*Note:  Second time around, we omitted the Broad Jumps, and substituted the left and right side planks for one 4-point Plank.

GREAT JOB TONIGHT!  (Don’t forget to foam roll and/or roll yourself on a tennis ball.)

Our First Session!

Posted: July 22, 2010 in Thirty Thursday Sessions

Congratulations to Lisa, Dana, and Stephanie on an amazing workout!  I’m proud of all of you!

Here’s what we did:

We worked for 30 seconds, then rested for 30 seconds until the first circuit was complete.  Then, we rested for 2 minutes, then did the circuit all over again.  To make sure the girls could walk tomorrow, we left out the split squats and substituted the mountain climbers for lateral shuffles during the second time around.

  • Bulgarian Sandbag Swings
  • TRX Horizontal Pullups
  • Split Squat – right leg
  • Split Squat – left leg
  • Tire-Wall Swings – right side
  • Tire-Wall Swings – left side
  • Elevated Push-ups
  • Cook Hip Lift – right
  • Cook Hip Lift – left
  • Mountain Climbers

Remember, roll your body out on a tennis ball or foam roller tomorrow to reduce the muscle soreness.

Congratulations on a great workout!