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”
January 4-17: Cool Core
Alternating between Workout A and B every day, add 5 seconds to the time of exercise starting with 30 seconds in Workout A. Repeat sequence of exercises 2-5 times based on fitness level.
Holiday Workout: 18 Days of Legs Program
Alternate Workout A and Workout B, adding 5 seconds to the wall sit every day and increasing the reps of the exercises by 3 every second day starting with 15 reps. Repeat the 4 exercise sequence 2-5 times based on fitness level. Number of sets on Day 1 should be equivalent to number of sets on Day 18.
Week of December 14: Turkey to Turkey
Power Training: Complete all reps and sets for each exercise before moving on to the next exercise with a 1 minute break between sets. Repeat 3X/week.
- 10 Box Jumps
- 10 Push-Up Switches
- 10 Floor to Wall Sprints
- 20 Squat Cross
- 10 Kneeling Ball Slams
- 20 Ball Crunch Toss
Cardio: Steady State @70-80% of HRmax for 10-30 minutes 2-3X/Week
Week of December 7: Turkey to Turkey
Power Training: Complete all reps and sets for each exercise before moving on to the next exercise with a 1 minute break between sets. Repeat 3X/week.
- 10 Sled Push/Pull
- 20 Chest Throws
- 10 Broad Jumps
- 10 Snatches
- 10 Push Press
- 20/side Cross-Body Throws
Cardio: Complete these exercise in any order back and forth across a room and record time it took for you to complete. Repeat Time Trial 2-3X this week.
- Bear Crawls
- Crab Walk
- Frog Jumps
- Duck Walk
Week of November 30: Turkey to Turkey
Resistance Training (AMRAP for 20-30 Minutes 3X/week)
- 10/side Roll-Up T-Holds
- 10 Inchworms
- 10/side Scorpions
- 10/side Cowboy Surrenders
- 10/side Plank Row
- 20/side Upward Plank Leg Lifts
Cardio: Pick 3 different distances to run/bike/row with 2 minutes of recovery between each sprint and record best-of-three time of each sprint distance. Repeat this exercise 2-3X this week.
Week of November 23: Turkey to Turkey
Resistance Training (AMRAP for 20-30 Minutes 3X/week)
- 20 KB Swings
- 10 Mountain Climbers+Push Up
- 10/side 1 arm DB Snatch
- 20/Side Bulgarian Split Squats
- 20 Squat Band Rows
- 10 Burpees
Cardio: Hills Training: Run Up/Walk down 6-8 times 2-3X/Week for a total of 20-40 minutes.
- Treadmill keeping same pace
- 0-1min @ 0% incline
- 1-2min @ 2%
- 2-3min @ 4%
- 3-4min @ 6%
- 1-2 minute recovery
Week of November 16: Turkey to Turkey
Resistance Training (3-4 Sets of 10-12 Reps 3X/Week)
- Back Leg Hops
- 1 Arm Chest Fly
- L Raise
- Lawn Mower
- 1 Arm Step Up+Bicep Curl
- Bird Dog
- Donkey Kicks
Cardio: Pick 3 different distances to run/bike/row with 2 minutes of recovery between each sprint and record best-of-three time of each sprint distance. Repeat this exercise 2-3X this week.
Week of November 9: Turkey to Turkey
Resistance Training (3-4 Sets of 10-12 Reps 3X/Week)
- 1 Leg Sit-Down
- 1 Arm Lunge+Row
- Side Lunge
- Staggered Push-Up
- Mountain Climber
- Russian Twist
Cardio: Complete these exercise in any order and record time it took for you to complete. Repeat Time Trial 2-3X this week.
- 100 Jumping Jacks
- 100 High Knees
- Jog/Run 2.0 Km or Walk 1.0 km Incline 5%
- Bike 5.0 km Distance
Week of November 2: Turkey to Turkey
Resistance Training (4 Sets of 6-8 Reps 3X/Week) – GO HEAVY
- Bulgarian Split Squat
- Pull-Up or Rear Fly
- Side Squat Walk
- Tricep Dips
- Deadlift
- 1 Arm Shoulder Press
- V Crunch (12 RepsX4 Sets)
- Supermans (12 RepsX4 Sets)
Cardio: Hills Training: Run Up/Walk down 6-8 times 2-3X/Week for a total of 20-40 minutes.
- Treadmill keeping same pace
- 0-1min @ 0% incline
- 1-2min @ 2%
- 2-3min @ 4%
- 3-4min @ 6%
- 1-2 minute recovery
Week of October 26: Turkey to Turkey
Resistance Training (4 Sets of 6-8 Reps 3X/Week) – GO HEAVY
- Goblet Squat
- Pull-Up or Rear Fly
- Side Lunge+Press
- Tricep Dips
- Deadlift
- Boxer Crunch (15 RepsX4 Sets)
Cardio: Interval Training 60:60 2-3X/week for 10-25 minutes (5-8 sets)
- 60 seconds at intensity of 85%-95% of target heart rate
- 60 seconds at 55%-75% target heart rate zone
- Optional -1 Minute recovery between sets if needed
Week of October 19: Turkey to Turkey
Resistance Training (3 Sets of 8-12 Reps 3X/Week)
- Single Leg Squat
- Walking Lunge
- Push-Ups
- Bent Over Row
- Side Plank
- High Knees (30 seconds)
Cardio: Interval Training 30:60 2-3X/week for 10-15 minutes (5-8 sets)
- 30 seconds at intensity of 85%-95% of target heart rate
- 60 seconds at 55%-75% target heart rate zone
- Optional -1 Minute recovery between sets if needed
Week of October 12: Turkey to Turkey
Resistance Training (3 Sets of 8-12 Reps 3X/Week)
- Squat
- Band Row
- Stationary Lunge
- Push-Ups
- Mountain Climbers
- Russian Twist
Cardio: Steady State @70-80% of HRmax for 10-30 minutes 2-3X/Week
October 9: Back to Basics Week 4-Day 3
October 8: Run 12KM
October 7: Back to Basics Week 4-Day 2
October 6: Run 8KM
October 5: Back to Basics Week 4-Day 1
October 2: Run 8KM
October 1: Back to Basics Week 3-Day 4
September 30: Back to Basics Week 3-Day 3
September 29: Back to Basics Week 3-Day 2
September 28: Back to Basics Week 3-Day 1
September 25: Run 6KM
September 24: Back to Basics Week 2-Day 4
September 23: Back to Basics Week 2-Day 3
September 22: Back to Basics Week 2-Day 2
September 21: Back to Basics Week 2-Day 1
September 18: Run 6KM
September 17: Back to Basics Week 1-Day 4
September 16: Back to Basics Week 1-Day 3
September 15: Back to Basics Week 1-Day 2
September 14: Back to Basics Week 1-Day 1
September 11: Improve your Run Day 83
- Warm up with dynamic stretching or walking
- Run 14 KM
- Cool down & Stretch
September 10: Improve your Run Day 82
- Warm up with dynamic stretching or walking
- Run 13 KM
- Cool down & Stretch
September 9: Improve your Run Day 81
- Warm up with dynamic stretching or walking
- INTERVALS (X6): 400M Sprint with 2 minute active rest between sprints
- Cool down & Stretch
September 8: Improve your Run Day 80
- Warm up with dynamic stretching or walking
- Easy Jog 5KM
- Cool down & Stretch
September 4: Improve your Run Day 79
- Warm up with dynamic stretching or walking
- Run 18 KM
- Cool down & Stretch
September 3: Improve your Run Day 78
- Warm up with dynamic stretching or walking
- Run 8 KM
- Cool down & Stretch
September 2: Workout Wednesday
September 1: Improve your Run Day 77
- Warm up with dynamic stretching or walking
- INTERVALS (X5): 400M Sprint with 2 minute active rest between sprints
- Cool down & Stretch
August 31: Improve your Run Day 76
- Warm up with dynamic stretching or walking
- Easy Jog 5KM
- Cool down & Stretch
August 28: Improve your Run Day 75
- Warm up with dynamic stretching or walking
- Run 21 KM
- Cool down & Stretch
August 27: Improve your Run Day 74
- Warm up with dynamic stretching or walking
- Run 13 KM
- Cool down & Stretch
August 26: Workout Wednesday
August 25: Improve your Run Day 73
- Warm up with dynamic stretching or walking
- INTERVALS (X3): 800M Sprint with 2 minute active rest between sprints
- Cool down & Stretch
August 24: Improve your Run Day 72
- Warm up with dynamic stretching or walking
- Easy Jog 5KM
- Cool down & Stretch
August 21: Improve your Run Day 71
- Warm up with dynamic stretching or walking
- Run 18 KM
- Cool down & Stretch
August 20: Improve your Run Day 70
- Warm up with dynamic stretching or walking
- Run 11 KM
- Cool down & Stretch
August 19: Workout Wednesday
August 18: Improve your Run Day 69
- Warm up with dynamic stretching or walking
- FARTLEK REPEATS (X6): 3 minute sprint, 1 minute recovery jog
- Cool down & Stretch
August 17: Improve your Run Day 68
- Warm up with dynamic stretching or walking
- Easy Jog 5KM
- Cool down & Stretch
August 14: Improve your Run Day 67
- Warm up with dynamic stretching or walking
- Run 16 KM
- Cool down & Stretch
August 13: Improve your Run Day 66
- Warm Up with dynamic stretching or walking
- Run 8KM
- Cool Down & Stretch
August 12: Bench Workout
- 1 minute of Step Ups
- 1 minute of Bench Dips
- 1 minute of Side Steps
- 1 minute of Incline/Decline Push-Ups
- 1 minute of Plank Shoulder Taps OR Up-Down Plank
Repeat for desired length of workout, recommended 20-40 minutes.
August 11: Improve your Run Day 65
- Warm Up with dynamic stretching or walking
- INTERVALS (X3): 800M Sprint with 2 minute active rest between sprints
- Cool down & Stretch
August 10: Improve your Run Day 64
- Warm up with dynamic stretching or walking
- Easy Jog 5KM
- Cool down & stretch
August 7: Improve your Run Day 63
- Warm up with dynamic stretching or walking
- Run 17 KM
- Cool down & stretch
August 6: Improve your Run Day 62
- Warm up with dynamic stretching or walking
- Run 11 KM
- Cool down & Stretch
August 5: Wednesday Workout
August 4: Improve your Run Day 61
- Warm up with dynamic stretching or walking
- FARTLEK REPEATS (X6): 2 minute sprint, 1 minute recovery jog
- Cool down & stretch
August 3: Improve your Run Day 60
- Warm up with dynamic stretching or walking
- Easy Jog 5KM
- Cool down & stretch
July 31: Improve your Run Day 59
- Warm up with dynamic stretching or walking
- Run 13 KM
- Cool down & Stretch
July 30: Improve your Run Day 58
- Warm up with dynamic stretching or walking
- Run 10 KM
- Cool down & stretch
July 29: Wednesday Workout
Release those tight running muscles with this video from our YouTube channel.
July 28: Improve your Run Day 57
- Warm up with and easy jog to a hill
- HILL REPEATS (X8): 45 second hill with 1 minute downhill recovery
- Cool down with an easy jog home
July 27: Improve your Run Day 56
- Warm up with dynamic stretching or walking
- Easy jog 5 KM
- Cool down & stretch
July 24: Improve your Run Day 55
- Warm up with dynamic stretching or walking
- Run 16 KM
- Cool down & Stretch
July 23: Improve your Run Day 54
- Warm up with Dynamic Stretching or Walking
- Run 8 KM
- Cool Down & Stretch
July 22: Workout Wednesday
Try out this Upper Body Workouts from our YouTube Channel
July 21: Improve your Run Day 53
- Warm Up with an easy jog to a hill
- HILL REPEATS (X7): 50 Second hill with 2 minute downhill recovery
- Cool down with an easy jog home
July 20: Improve your Run Day 52
- Warm up with dynamic stretching or walking
- Easy Jog 5KM
- Cool Down & Stretch
July 17: Improve your Run Day 51
- Warm up with dynamic stretching or walking
- Run 14 KM
- Cool down & Stretch
July 16: Improve your Run Day 50
- Warm up with dynamic stretching or walking
- Run 11 KM
- Cool down & stretch
July 15: Workout Wednesday
Try out this Upper body workout from our YouTube channel.
July 14: Improve your Run Day 49
- Warm up with an easy jog to a hill
- HILL REPEATS (X6): 45 second Hill with 1 minute downhill recovery
- Cool down with an easy run back home
July 13: Improve your Run Day 48
- Warm up with dynamic stretching or walking
- Easy Jog 5 KM
- Cool down & Stretch
July 10: Improve your Run Day 47
- Warm up with dynamic stretching or walking
- Run 12 KM
- Cool down & stretch
July 9: Improve your Run Day 46
- Warm up with dynamic stretching or walking
- Run 10 KM
- Cool down & stretch
July 8: TRX Workout
July 7: Improve your Run Day 45
- Warm up with an easy jog to a hill
- HILL REPEATS (X5): 50 second Hill with 2 minute downhill recovery
- Cool down with easy jog home
July 6: Improve your Run Day 44
- Warm up with dynamic stretching or walking
- Easy Jog 5 KM
- Cool down & Stretch
July 3: Learn to Run Day 43
- Warm up with dynamic stretching or walking
- Run 14 KM
- Cool Down & Stretch
July 2: Learn to Run Day 42
- Warm Up with dynamic stretching or walking
- Run 6 KM
- Cool down & stretch
June 30: Learn to Run Day 41
- Warm Up with dynamic stretching or walking
- Run 10KM
- Cool Down & Stretch
June 29: Learn to Run Day 40
- Warm Up with dynamic stretching or walking
- Easy Jog 5KM
- Cool Down & Stretch
June 26: Learn to Run Day 39
- Warm up with dynamic stretching or walking
- Run 10 KM
- Cool down and stretch
June 25: Learn to Run Day 38
- Warm up with dynamic stretching or walking
- Run 10 KM
- Cool down & Stretch
June 24: Learn to Run Day 37
- Warm up with dynamic stretching or walking
- Run 6 KM
- Cool down & Stretch
June 23: Meditate with Paul on Zoom at 8:00 PM
June 22: Learn to Run Day 36
- Warm up with dynamic stretching or walking
- Easy Jog 5 KM
- Cool down & Stretch
June 19: Learn to Run Day 35
- Warm up with dynamic stretching or walking
- Run 13 KM
- Cool down & Stretch
June 18: Learn to Run Day 34
- Warm up with dynamic stretching or walking
- Run 8 KM
- Cool Down & Stretch
June 17: Learn to Run Day 33
- Warm up with dynamic stretching or walking
- Run 6 KM
- Cool down & Stretch
June 16: Join Paul for Meditation at 8:00 PM tonight on Zoom.
June 15: Learn to Run Day 32
- Warm up with dynamic stretching or walking
- Easy Jog 5 KM
- Cool down and stretch
June 12: Learn to Run Day 31
- Warm up with dynamic stretching or walking
- Run 10 KM
- Cool down & Stretch
June 11: Learn to Run Day 30
- Warm up with dynamic stretching or walking
- Run 6 KM
- Cool down & Stretch
June 10: Learn to Run Day 29
- Warm up with dynamic stretching or walking
- Run 6 KM
- Cool Down & Stretch
June 9: Join Paul for Meditation at 8 PM tonight on Zoom.
June 8: Learn to Run Day 28
- Warm up with dynamic stretching or walking
- Easy Jog 5 KM
- Cool down and stretch
June 5: Learn to Run Day 27
- Warm up with dynamic stretching or walking
- Run 13 KM
- Cool down and stretch
June 4: Stretching Routine
June 3: Learn to Run Day 26
- Warm Up with walking or dynamic stretching
- Run 8 KM
- Cool Down & Stretch
June 2: Building Immunity Through Meditation with Paul at 8:00 PM on Tuesdays.
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.
- Jump Lunge
- Squat Press
- Inchworm
- Dips
- Push-Up
- Plank Row
- Mountain Climber
- 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
- Cardio (Pick 3 to do 1 minute each):
- 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.
Tags: exercises, Fitness, Home workout, Workout
