The Canada 150 Workout

10 moves, 15 reps to keep you fit, from Bonavista to Vancouver Island

Sonia Jhas
Photo: Jonathan Hidalgo

With the 150th anniversary of Confederation upon us, I have designed a Canada 150 workout to keep us all moving.The workout consists of 10 exercises with 15 reps that will total 150 in honour of our country’s birthday. This bootcamp workout is intended for all fitness levels.

  1. Mountain Climbers – Assume a push-up position with your arms extended and your body in a straight line from your head to your ankles. Raise your right knee toward your chest, then switch and raise your left knee toward your chest. Keep alternating and pick up the pace as you feel comfortable.
  2. Burpee – Begin standing, jump up and land in a squat position with your hands on the ground. Kick your feet back into a plank, while keeping your arms extended. Immediately return your feet to the squat position and stand back up.
  3. Wide Push-up – With straight legs and back and arms wide at your side, keep push-up controlled. Inhale as you come down, exhale as you push up.
  4. Narrow Push-up – From a plank, place hands closer than shoulder width apart. Press your elbows into your body as you extend your arms straight to push your body up and back down.
  5. Alternating Reverse Lunges – Begin with feet together, then take a large step back with your left leg. Drop your hips to the ground until your front leg forms a 90-degree angle. Pause at bottom and reverse direction back to starting position. Alternate legs.
  6. Jump Squat – Stand with feet shoulder-width apart. Squat until knees are bent about 90 degrees. Jump as high as you can and, as you land, gently bend your knees and sink back down into the squat position.
  7. High Knees – With your feet hip distance apart, lift your right knee as high as it will go and raise the opposite arm, then switch quickly so your left knee is up before right foot lands. Continue pulling knees up as quickly as possible.
  8. Russian Twists – Lie on the floor, then elevate your body so it creates a V-shape with your thighs. With legs off the floor, clasp your hands in front of your torso and twist to the right until arms are parallel to the floor while breathing out. Come back to centre and repeat to the left side.
  9. Full Sit-ups – Lie flat on your back with arms behind your head. Keep elbows wide as you lift your torso to a sitting position, then slowly lower yourself down flat again without changing the position of your legs.
  10. Dips – Position hands shoulder width apart on a secure bench or step. Slide your bottom off the bench with legs extended in front of you. Straighten your arms and lower your body to the floor until you hit a 90-degree angle in your arms. Pause briefly and push back up to your starting position.


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