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The Exercise Regimen of a Personal Trainer in Toronto

Q

"Hello!

I am looking to make my own exercise regimen. I am curious as to what you do for your own physical regimen?

Curious,
Lisa P."

A

Hello Lisa!

Honestly, I exercise as often as I have time and energy to do so. Which is a lot since I am often exercising with clients.

However there are days when I am not meeting clients and I do have a regimen that I do at home that mixes cardio with weightlifting, stretching and yoga.

My Personal Exercise Regimen

Music - While exercising I turn my special exercising playlist so I can exercise while listening to music. My musical tastes for exercising is a mix of the 70s, 80s and 90s... and includes songs like "Eye of the Tiger" and "Gonna Fly Now", two songs from the Rocky films. I deliberately choose songs that make me feel energetic.

#1. Stretches and yoga - Varies between 1 minute to 10 minutes, depending on what I feel like doing that day. Sometimes I skip the yoga entirely.

#2. Pushups. 100 of them. Typically I divide them up into 20 pushups at a time, 5 sets of 20. If I am feeling particularly energetic I may do more than that, but always in sets of 20.

#3. Jumping Jacks. I used to do 100 jumping jacks at a time, and aimed to do 5 sets of 100. But these days I am often doing 150 to 200 jumping jacks instead - and 4 or 5 sets of them. My endurance for jumping jacks has grown over time.

#4. Headstand Pushups. I do this upside down with my feet against the wall. Typically I do 20 at a time. They're very difficult and not for beginners. Sometimes I will do 2 or 3 sets of 20.

#5. Bicep Curls - How much weight I use varies. My lightest dumbbell is 15 lbs and the heaviest is 30. If I am lifting the 15s I will sometime do 50 reps or more. If I am using the 20s / 25s then I might do 30 reps. With the 30 lb dumbbells it is 20 to 25 reps. How many sets of reps also varies, depending on how tired I am, how energetic I feel. But usually I will aim to do at least 2 reps of each different type of dumbbell.

#6. Shoulder Lifts - Using the 15 lb dumbbells I lift up my arms sideways to a 90 degree angle and hold. Then I lower my arms slowly. I do this 20 times for 5 sets.

#7. Situps - I used to do a lot of situps but these days I have grown bored of them. When I do do situps it is 100 situps at a time, usually once in the morning and once in the evening before 8 PM.

#8. Tricep Lifts - Using the heavier dumbbells I start with my arms in a raised L position and then lift both dumbbells above my head and hold for a second. Lower them down slowly back to the L position and then repeat. 30 times, both arms at once. I aim to do this for 5 sets.

#9. Behind Head Tricep Holds - Using 1 dumbbell and holding the weights at both ends I lift it over my head and then lower it behind my head. When doing this you should feel the muscles in the backs of your arms (the triceps) straining. Repeat 10 to 15 times. Do 2 to 5 sets of this, or until you feel you've strained those muscles enough.

#10. Football Twists - Holding a football between both hands I twist left and then right 100 times (50 each side), twisting as far as my obliques will let me. This is more of a cardio / stretching exercise for the obliques, but I find it also increases muscle tone.

During the Winter I often increase how often I do my exercise routine because I know I don't go outside as often in the Winter. The intensity of my workout likewise goes up in the Winter.

After I complete all of the sets and reps I usually take a multi-vitamin and chase it down with a whey protein shake.

Now I should also note that during the day I also do a lot of other random things for exercise. Some of these random things include:

  • Fixing bicycles (restoring old bicycles is my hobby).
  • Woodworking and Sculpture (another hobby)
  • Boxing
  • Cycling
  • Rollerblading (in the Summer)
  • Swimming and Snorkeling (in the Summer)
  • Ice Skating (in the Winter)
  • Archery (Spring to Autumn)
  • Rock Climbing (Spring to Autumn)

I hope all of this has been helpful!

Sincerely,
Charles Moffat
Toronto Personal Trainer

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