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Old 09-25-2016, 06:18 PM
Mckinnely's Avatar
Mckinnely Mckinnely is offline
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Join Date: May 2016
Location: Edmonton area, Alberta, Canada
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About Me: Grade 10 student who is lucky to go to a school with multiple gymnasiums, fitness rooms, outdoor sportsfields, pools, skating rinks, weight rooms and basicly anything else you can imagine. I have also played many sports outside of school (baseball, swimming, skating, soccer etc) , has trained in multiple martial arts, was one of the best at sea cadets physical training days, I own a membership to a gym called fit for less and I workout almost everyday.
Main Goals: increase upper body strength, improve balance, increase endurance and improve running speed.
Below is my fitness schedules. I will add on to it whenever I have time.
Level 1 fitness (Mondays)
1 minute high knees
1 minute jumping Jack's
1 minute squats
1 minute lunges
1 minute plank left leg raise (hold)
1 minute plank right leg raise (hold)
1 minute mounting climbers
1 minute bicycle crunches
1 minute leg raises (lift both legs, hold for 5 seconds, let down without touching ground)
1 minute knee pull ins
1 minute rest
1 minute wide push-ups
1 minute narrow push-ups
1 minute fist push-ups
1 minute burpees
1 minute triangle push-ups
1 minute clapping push-ups
1 minute left hand push-ups
1 minute right hand push-ups
1 minute slow push-up (30 secs down, 30 secs up)
1 minute shoulder presses (use bench for foot support)
1 minute rest
1 minute plank (both hands, hold)
1 minute left hand plank (hold)
1 minute right hand plank (hold)
1 minute half plank (left arm, right leg, hold)
1 minute half plank (right arm, left leg, hold)
1 minute superman (hold)
1 minute downward dog (hold)
1 minute crane stance (left leg on ground, hold)
1 minute crane stance (right leg on ground, hold)
1 minute running on spot
End

Last edited by Mckinnely; 09-30-2016 at 06:23 PM..
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Old 09-26-2016, 08:49 AM
Belnik Belnik is offline
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Its also nice if we know a little about you, and the goals you are working towards.

But either way I welcome another addition to our fitness blog section.
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Old 10-02-2016, 08:48 PM
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Hi Mckinnely. It's good that you like to stay active. I've been an exercise instructor since before you were born. One suggestion i would make is to balance the pushing exercises (pushups, bench press, etc) with an equal number of sets of pulling exercises (pull-ups, bent-over rows, bodyweight rows, etc). Failure to keep the 2 muscle groups balanced has led to shoulder injuries and poor posture in later years.
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Old 11-06-2017, 07:52 PM
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Mckinnely Mckinnely is offline
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Been a while since I've posted here but I'll try again
October 31, 2017
-20 squats (arms fully extended in front of body)
- 80 punches (40 with each hand, alternate arm after each punch)
-20 lunges (10 with each leg, alternate leg after each lunge)
-10 push-ups (regular)
-20 shoulder taps (10 with each hand, while in plank position reach right arm up and touch right shoulder, put right arm down then touch left shoulder with left hand, repeat 10 times)
-60 count plank (stay in plank position for 60 seconds)
-30 second rest
-20 squats (arms fully extended in front of body)
- 80 punches (40 with each hand, alternate arm after each punch)
-20 lunges (10 with each leg, alternate leg after each lunge)
-10 push-ups (regular)
-20 shoulder taps (10 with each hand, while in plank position reach right arm up and touch right shoulder, put right arm down then touch left shoulder with left hand, repeat 10 times)
-60 count plank (stay in plank position for 60 seconds)

November 1, 2017

- 20 high knees(10 with each leg, alternating legs (left,right,left...)
-40 mountain climbers (20 with each leg, alternating legs (left,right,left...)
- 20 high knees(10 with each leg, alternating legs (left,right,left)
-40 mountain climbers (20 with each leg, alternating legs (left,right,left)
- 20 high knees(10 with each leg, alternating legs (left,right,left)
-40 mountain climbers (20 with each leg, alternating legs (left,right,left)
- 20 high knees(10 with each leg, alternating legs (left,right,left)
-40 mountain climbers (20 with each leg, alternating legs (left,right,left)
- 20 high knees(10 with each leg, alternating legs (left,right,left)
-40 mountain climbers (20 with each leg, alternating legs (left,right,left)
-60 second rest
- 20 high knees(10 with each leg, alternating legs (left,right,left)
-40 mountain climbers (20 with each leg, alternating legs (left,right,left)
- 20 high knees(10 with each leg, alternating legs (left,right,left)
-40 mountain climbers (20 with each leg, alternating legs (left,right,left)
- 20 high knees(10 with each leg, alternating legs (left,right,left)
-40 mountain climbers (20 with each leg, alternating legs (left,right,left)
- 20 high knees(10 with each leg, alternating legs (left,right,left)
-40 mountain climbers (20 with each leg, alternating legs (left,right,left)
- 20 high knees(10 with each leg, alternating legs (left,right,left...)
-40 mountain climbers (20 with each leg, alternating legs (left,right,left...)

November 2 2017
-10 situps
-20 sitting twists (10 each side alternating from left to right to left...)
-20 flutter kicks (10 each side, left, right, left...)
-14 scissors (7 for each leg, do all 7 for left then change to right)
-10 leg raises (both legs at once)
-90 second rest
-10 situps
-20 sitting twists (10 each side alternating from left to right to left...)
-20 flutter kicks (10 each side, left, right, left...)
-14 scissors (7 for each leg, do all 7 for left then change to right)
-10 leg raises (both legs at once)

Nov 3, 2017
-80 side arm raises (both arms at once, one arm on each side of body)
-80 raised arm circles (both arms at once, one arms on each side of body, 40 clockwise circles than 40 counter clockwise circles)
-80 second arm hold (hold 1 arm on each side of body straight out for 80 seconds)
-80 fast scissors (arms in front of body, left arm over right then right arm over left then left arm over right...)
-80 scissor chops (arms in front of body, move arms up and down at elbow)
-80 second arm hold (hold both arms straight in front of you)

Nov 4 2017
-20 hip rotations (10 for each him do ten for left than ten for right)
-20 hops on spot
- 20 shoulder stretch (for each stretch hold for 5 seconds)
-20 hamstring stretch ( 10 for each leg, hold each stretch from 20 seconds)
-30 butterfly stretch (hold both legs to the ground for 10 seconds for each stretch)
-40 side to side lunges (20 for each leg, on each stretch hold for 15 seconds

Nov 5, 2017
-100 side leg raises (50 for each leg, hold up for 10 seconds)
-1 minute rest
-100 side leg raises (50 for each leg, hold up for 10 seconds)
-1 minute rest
-100 side leg raises (50 for each leg, hold up for 10 seconds)
-1 minute rest
-100 side leg raises (50 for each leg, hold up for 10 seconds)
-1 minute rest
-100 side leg raises (50 for each leg, hold up for 10 seconds)
-1 minute rest
-100 side leg raises (50 for each leg, hold leg up for 10 seconds)
Nov. 6th, 2017
-20 second high knees
-20 second squats
-20 second basic burpees
-20 second high knees
-20 second squats
-20 second basic burpees
-2 minute rest
-20 second high knees
-20 second squats
-20 second basic burpees
-20 second high knees
-20 second squats
-20 second basic burpees
- 2 minute rest
-20 second high knees
-20 second squats
-20 second basic burpees
-20 second high knees
-20 second squats
-20 second basic burpees


Site that I got ideas for workouts from, you'll notice that I modified each workout.
https://darebee.com/programs/90-days-of-action.html
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Old 10-24-2018, 05:29 AM
craftman craftman is offline
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I love the one minute exercises. Got them bookmarked so I can do them as well. It's perfect for busy people.
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