City of Belleville, 265 Cannifton Road, Belleville ON K8N 4V8 Tel: 613-966-4632 TTY: 613-771-9781 Fax: 613-967-3207 rccsgeneral@belleville.ca

Workout ideas for Adults – Advanced Level

The Recreation, Culture and Community Services Department has created some online workouts that you can use in your own home. Check out the advanced Adult workouts below. We also have Adult workouts for beginner and intermediate levels.

Please Note: As with all exercise programs, when using our routines, you need to use common sense.  To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. When performing any fitness exercises, you are performing them at your own risk. Always go at your own pace and what feels comfortable.  Thanks for your understanding.

Adult full-body workout – advanced level

Week 5 – May 20, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

45 seconds/movement – rest as needed.

Squat Jumps
Tricep Dips
Mountain Climbers

Jumping Lunges
Oblique Climbers
Push Ups (Wall, Counter,  Knees or Full)
Sumo Jump Squats
Plank Shoulder Taps
Dead Bugs
Oblique Heel Taps

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 4 – May 13, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

10 reps with a 10 second hold at each rep.

10 – Squat Jumps
10 – Curtsy (Left Leg)
10 – Superman

10 – Curtsy (Right Leg)
10 – Push Ups (Wall, Counter,  Knees or Full)
10 – Leg Lifts
10 – Sumo Squats
10 – V-sits
10 – Lunges (Left Leg)
10 – Plank Toe Taps
10 – Lunges (Right Leg)
10 – Jacknife

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 3 – May 6, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

30 second intervals – rest as needed

Chair Dips
Superman
Squat Jumps
Plank
Shoulder Press
Reverse Crunches
Jump Lunges
Single Leg Bridge
Push Ups (Wall, Counter Knees or Full)
Leg Lifts

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 2 – April 29, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

30 second intervals – rest as needed

Push Ups (Wall, Counter Knees or Full)
Squats
Hip Raises
Jump Lunge
Knee Tucks
Mountain Climbers
Sumo Squat
Calf Raises
Wall Sit
Bent Over Fly

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 1 – April 22, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

20 Secs/Move – Squat, Hold and Pulse
20 Secs/Move – Lunge, Hold and Pulse
20 Secs/Move – Curtsy, Hold and Pulse
10 Secs/Move – Push Ups (Any variant), Hold and Pulse
20 Secs/Move – Biceps Curls, Hold, Biceps Curls
10 Secs/Move – Dips, Holds, Dips
20 Secs/Move – Leg Lifts, Hold, Alternating Leg Lifts
20 Secs/Move – V-Sits, Hold, Bicycle Crunches
1 Minute – Plank

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel