Home Workouts


Stay in shape while working from home by doing one of the workouts listed below, joining us on social media or check out the videos on our app “CCC Fitness YYC”

If you’re looking for a fitness tracker to keep yourself accountable, check out this article from Consumers Advocate. We personally are in love with our Fitbit Charge 3.

June 1: Learn to Run Day 25

  • Warm up with dynamic stretching or walking
  • Run 5 km
  • Cool Down & Stretch

May 29: Learn to Run Day 24

  • Warm up with dynamic stretching or walking
  • Run 11 KM
  • Cool down and stretch

May 28:

May 27: Learn to Run Day 23

  • Warm up with dynamic stretching or walking
  • Run 8 KM
  • Cool down and stretch

May 26: Join Paul at 8:00 PM for a “Building Immunity through Meditation” Session

May 25: Learn to Run Day 22

  • Warm up with dynamic stretching or walking
  • Run 6km
  • Cool down and stretch

May 22: Learn to Run Day 21

  • Warm up with dynamic stretching or walking
  • Run 10 km
  • Cool down and stretch

May 21:

May 20: Learn to Run Day 20

  • Warm up with dynamic stretching or walking
  • Run 8 km
  • Cool down and stretch

May 19: Join Paul for meditation at 8:00 PM tonight on Zoom

May 18: Learn to Run Day 19

  • Warm up with walking or dynamic stretching.
  • Run 5 Km.
  • Cool down and stretch.

May 15: Learn to Run Day 18

  • Warm up with dynamic stretching or walking
  • Run/ Walk 11 km
  • Cool down and stretch

May 14:

May 13: Learn to Run Day 17

  • Warm-up with dynamic stretching or walking
  • Run/Walk 6km
  • Cool-down and stretch

May 12: Join Paul for 8:00 PM Meditation on Zoom

May 11: Learn to Run Day 16

  • Warm-Up with dynamic stretching or walking
  • Run 5 min, Walk 1 for 6 km
  • Cool-Down and stretch

May 8: Learn to Run Day 15

  • Warm-up with Dynamic Stretching or Walking
  • Run/Walk for 10 km
  • Cool-Down and Stretch

May 7: Stability Ball Workout

May 6: Learn to Run Day 14

  • Warm up with dynamic stretching or walking
  • Run/walk for 5 km
  • Cool down and stretch

May 5: Join Paul for Meditation tonight at 8:00 PM on Zoom

May 4: Learn to Run Day 13

  • Warm up with dynamic stretching or walking
  • Run 4 min, walk 2 minutes for 5 km
  • Cool down and stretch

May 1: Learn to Run Day 12

  • Warm up with dynamic stretching or walking
  • Run/Walk for 6 km
  • Cool Down and Stretch

April 30:

April 29: Learn to Run Day 11

  • Warm up with dynamic stretching or walking
  • Run/Walk 6 Km
  • Cool-Down and Stretch

April 28: Meditation

Join our live session at 8:00 pm tonight with Paul Larmer.

April 27: Learn to Run Day 10

  • Warm Up
  • Run 3 minutes, Walk 1 min for 5 Km
  • Cool down and stretch

April 24: Learn to Run Day 9

  • Warm up with dynamic stretching or walking
  • Run/Walk 10 km
  • Cool down and stretch

April 23: Stair/Agility Training

April 22: Learn to Run Day 8

  • Warm Up with dynamic stretching or walking.
  • Walk/Run 6 Km.
  • Cool-down and stretch for 5-10 minutes.

April 21:

April 20: Learn to Run Day 7

  • Warm up with dynamic stretching or walking.
  • Run 2 minutes, walk 1 min for a total of 5 km.
  • Cool down and stretch for 5-10 minutes.

April 17: Learn to Run Day 6

  • Warm up with dynamic stretching or walking.
  • Run/ Walk for 8 Km.
  • Cool down and stretch for 5-10 minutes.

April 16:

April 15: Learn to Run Day 5

  • Warm up with a walk or dynamic stretching
  • Run/Walk for 5 km
  • Cool down and stretch following your run

April 14: Runner’s Warm-Up

April 13: Learn to Run Day 4

  • Warm up with walking or dynamic stretching
  • Run 90 Seconds, Walk 90 Seconds for a total distance of 5km
  • Cooldown and Stretch.

April 10: Learn to Run Day 3

  • Warm up for 5 minutes with walking or dynamic stretching.
  • Run/Walk for 6 km.
  • Cool Down and Stretch for 5-10 minutes.

April 9:

April 8: Learn to Run Day 2

  • Warm up with Leg swings, Arm swings, Heel kicks, Hip rotations and calf raises.
  • Run 1 min, Walk 2 mins for a total of 5 km.
  • Cool down and stretch

April 7:

April 6: Learn to Run Day 1

  • Start your journey to running by warming up for 5 minutes with a walk.
  • Alternate 1 minutes running, 2 minutes walking for the span of 3 Km.
  • Cool down for 5 minutes with a walk and stretching

April 3:

April 2: Crazy 8s

Rotate these 8 exercises for 8 reps each for as many rounds as you want.

  1. Jump Lunge
  2. Squat Press
  3. Inchworm
  4. Dips
  5. Push-Up
  6. Plank Row
  7. Mountain Climber
  8. Bicycles

April 1:

March 31: Medicine Ball Workout (Used a sturdy wall for the throwing activities)

  • Goblet Squat
  • Lunge Twist
  • Deadlift Reach (Single Leg or Both)
  • Overhead Throw
  • Chest Pass
  • Alternating Hip Throws
  • Medicine Ball Push-Ups
  • Crunches/Sit-Ups with optional Throw
  • Hip Bridge Pass Unders

March 30:

March 27: Cardio Intervals

Exercises to choose from for interval training: Burpees, Squat Jumps, Jumping Lunges, Jumping Jacks, Spiders, Shuffle, Skaters, Mountain Climbers, High Knees, Heel Kicks, Stairs, Skipping.

  • Training your speed? Do 10-15 seconds work, 1 minute of active recovery.
  • Training your endurance? Do equal time of work and active rest (30-30/60-60)
  • Training your lactic acid recovery? Do 40 seconds of work and 20 seconds of active recovery.

Active rest: Keep moving around to avoid blood pooling and dropping your blood pressure.

March 26

March 25: Push-Pull

Superset these exercises to maximize your workout time.

  • Push-Ups – Bent Over Row
  • Squat – Deadlift
  • Shoulder Press – Lat Pull Down (You can do it by keeping tension on a rolled up towel)
  • Tricep Dip – Bicep Curl
  • Hip Bridge – Reverse Crunch
  • Side Plank Hip Lift – Seated Twist

March 24

March 23: Yoga for Backs

Take the time to settle into each pose (à la Yin technique 2-5 minutes). With each exhale, focus on releasing any points of tension.

  • Legs Up the Wall: Legs vertical up the wall to release tension in hamstrings and lower back
  • Torso Rotation: Either with the support of the wall or pillows to the side of you, bring both legs to the side to release through the hips and spine. Legs can be bent or straight.
  • Supported Bridge: With a pillow or yoga block under the tailbone or lower back, let gravity pull your spine downwards
  • Child’s Pose: Option to use pillows or blocks to support the pose, either with the support behind the knee or under the arms and head, rest your arms above your head, knees wide and glutes resting on the heels. Allow the position to open through the chest and shoulder and reverse the normal curve of the lower back.

March 20:

March 19: Power Pyramid Workout

  • Format: 3 Minutes of Cardio, 2 Minutes of Compound exercises and 1 minute of Core
  • Warm-up for 5 minutes with marching, squats, arm circles, leg swings and torso rotations
  • Suggested Exercises:
    • Cardio (Pick 3 to do 1 minute each):
      • Skipping rope, Jumping Jacks, High Knees, Butt Kickers, Burpees, Mountain Climbers, Skaters
    • Compound Exercises (Pick 2 do alternate back and forth 6-10 reps)
      • Squat Press, Deadlift Row, Push-Ups, Lunge Bicep Curl, Sumo Lateral Raise, Chair/Bench Dips
    • Core Exercises (Pick 1 for the full minute)
      • Plank/Plank Switches, Seated Twist/Bicycles, Supermans/Bird-Dog, Deadbug/Full Body Crunch
  • Repeat 3-2-1 combo for the desired duration of your workout (18-32 minutes)
  • Take 5-10 minutes to stretch out your muscles.

March 18:

March 17:

  • Upper Body: Bicep Brachii
    • This movement can be accomplished by repetitively bringing your hand to your mouth while holding a beer bottle or stein. Remember to work both sides equally.
  • Lower Body: Lunges
    • Lower yourself into a lunge with the front knee at 90 degrees but not going past the toe as you look in the fridge for your next set of arm weights.
  • Core: Sit Ups
    • Repetitively lay down on the couch then come to a seated position as you binge watch Boondock Saint, P.S. I Love You and the Quiet Man.
  • Cardio: Mountain Climbers
    • Crawl into bed after your arm workout with this exercise. Keep your back flat and torso parallel to the ground and you alternatively move your arms and legs in a forward motion. Extra points if you are able to bring your thigh tight into your chest with each movement.
  • Stretch: Legs up the Wall
    • As you lay on the ground, take this time to release tension in your hamstrings and lower back with this Yin pose. Scoot your bottom as close to the wall as your hamstrings will allow you. Once in position, straighten your legs vertically and hold for 2-5 minutes.

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  1. […] counts as long as it is a minimum of 20 minutes. If you are looking for ideas, check out our posted blog, our live classes on Instagram, our saved videos on YouTube and our Move123 Video-on-Demand system. […]

  2. […] be at least halfway through the 20-in-30 Fitness Challenge. Check out our live class library, our home workouts, our member portal, or simply email us if you need […]

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