royal canadian sea cadet corps
#358 sir isaac brock
presents

Mission: I'm Possible

A COLLABORATION WITH
Kristine Srigley @body_health_coach

The At Home Workout Program for Our Cadets

V1.13 AS OF APRIL 2, 2020

These nine exercises when used effectively constitute a full body workout.

THIS IS NOT A CAF / DND / CCO PUBLICATION
This is a 358 RCSCC produced document and is not an official publication.

Menu

001
Words of Caution
The Disclaimer

002
Mission: I'm Possible
The Workout

003
Exercise Manual
The Specifics

004
Acknowledgements
Our Gratitude

005
Mission: I'm Possible
The Checklist

006
Full Document
The Download

001 The Disclaimer
Words of Caution

We are providing this document as a tool for Cadets, Parents/Guardians, Stakeholders, and Staff to keep physical fitness and healthy living as a priority in their lives in troubling times.

The information provided here is from trained individuals who are volunteering their time to assist us during this time.

People are reminded that:

We are expecting all persons to be polite and remember the rules of civil conduct in the use of these materials or their affiliated online groups;

The direction/advice does not replace medical direction. Please refer to your doctor in regards to your limitations;

If you experience pain, shortness of breath, dizziness or general un-wellness then you should stop and speak to a medical professional promptly;

Do not private message our volunteers as they are doing this as a service to the entire group and we do not want to dominate their time.

This program is what you make of it.

Right now, hygiene and healthy living are crucial factors in our lives, set yourself up for success, and be proactive in your fitness journey.

Regards,

LT(N) Reilly, T
Commanding Officer
#358 RCSCC SIR ISAAC BROCK

002 Mission: I'm Possible
The Workout

WARM UP

It’s important to head into your exercise routine with gently warmed muscles. It cannot be stressed enough, that to prevent injury, and get the most out of strength training, you must warm up and cool down.

Please see the following link for some details. We will have instructional videos for both warm up and coold down available within the next few days.

https://www.forbes.com/sites/nomanazish/2020/03/31/why-you-should-do-stretches-every-day-and-the-right-way-to-do-it/#2ca8d15345b6

INSTRUCTIONAL VIDEOS

https://www.facebook.com/watch/wellandcanalseacadets/211050963293640/

01 Squats

a young woman sits back in the squat position

FOCUS
Legs, Quads

SETS
2 x 12 or
2 x 15

02 Side Lunges

a young man leans towards one side with his shoulder over his knee

FOCUS
Legs

SETS
2 x 12 or
2 x 15 per side

03 Bird Dog Stretch

a young woman raises an arm and a leg forwards and back ina bird dog stretch

FOCUS
Back

SETS
2 x 10 @ 30s or
2 x 12 @ 30s

04 Push Ups

a young woman shows a straight back with her arms uner shoulders and legs back

FOCUS
Chest

SETS
2 x 10

05 Supermans

a young woman lays flat on the floor raising her chest up and her legs up

FOCUS
Back

SETS
2 x 3 up to
2 x 12

06 Shoulder Raises

a young person holds weights up and their arms at eye level

FOCUS
Front Deltoids

SETS
2 x 10 or
2 x 15

07 IYTs

a young man stand with his arms raised an outstretched like th eletter y

FOCUS
All Three Deltoids

SETS
2 x 10

08 Plank Toe Touch

a woman stands on her toes with her arms on the floor

FOCUS
Abdominals, Core

SETS
2 x 10 or
2 x 20

09 Side Plank Dip

a young man lays sideways, toes on the floor with his weight on his left elbow over his shoulder in a side plank

FOCUS
Obliques, Core

SETS
2 x 10 each side

These nine exercises when used effectively constitute a full body workout.

THIS IS NOT A CAF / DND / CCO PUBLICATION
This is a 358 RCSCC produced document and is not an official publication.

003 The Specifics
Exercise Manual

Each activity is described, has a diagram, and a link to a recommended video.

Read each description, and especially the cautions completely for best effects.

Please be careful online, and take advice from certified professionals only. Never do anything with your body that you’re uncomfortable with or feels wrong.

MAKE YOUR OWN WEIGHTS

Instead of purchasing weights, use objects commonly found at home.

Try any of the following:

  • Tins of soup or vegetables
  • Bottles of Water
  • Bottles filled with Mud or Sand
  • 2L Pop Bottles
  • Jugs of Milk
  • Cartons of Juice

003.01 The Specifics
Squats

FOCUS

Legs, Quads

DESCRIPTION

This is a great warm-up exercise. It gets the heart going and prepsyou for the whole workout. Remember proper form is EVERYTHING!

INSTRUCTIONS

Feet shoulder width apart. Keep the chest up high, sink back into the hips and press your feet into the ground to return to standing

REPETITION

Two Sets of Twelve to Fifteen
(2 x 12-15)

PRECAUTIONS

When performing squats, you want to back sure you “pull your belly button towards your spine” and engage your core. Keep your knees, hips and shoulders square to the front. When you squat down, don’t hunch your shoulders and make sure not to let your knees go past your toes. Keep your balance and push through your heels.

003.02 The Specifics
Side Lunges

FOCUS

Whole Leg

DESCRIPTION

Not only is this an effective warm-up exercise, it’s also great for developing muscles in the upper legs. This also hits our biggest muscle group for maximum calorie burn and greatest muscle strength.

INSTRUCTIONS

Start by standing tall with feet shoulder width apart. Step one foot out far to the side. Then lean down and over the knee. Knee should be over the foot, and not past the toes. Then return to standing tall. And do the same on the opposite side

REPETITION

Two Sets of Twelve to Fifteen, Each side
(2 x 12-15, each)

PRECAUTIONS

Make sure you’re sitting down and back, like in a basic squat rather than hinging at the hips. Also, plant your foot firmly on the ground at full extension, and keep your toes pointed forward throughout the whole move. Sink into the movement with your hips, don’t round your shoulders by bending over.

REPETITION

Two Sets of Twelve to Fifteen
(2 x 12-15)

PRECAUTIONS

When performing squats, you want to back sure you “pull your belly button towards your spine” and engage your core. Keep your knees, hips and shoulders square to the front. When you squat down, don’t hunch your shoulders and make sure not to let your knees go past your toes. Keep your balance and push through your heels.

003.03 The Specifics
Bird Dogs

FOCUS

Whole Back

DESCRIPTION

A great balance exercise and helps strengthen the back and stabilize the spine.

INSTRUCTIONS

Make sure hands are under shoulders and knees directly under hips. As you stretch, reach for the wall in front of you (a good stretch). Do not rock from side to side. Keep the body still while arms and legs do the work.

REPETITION

Two sets of Ten to Twelve, wait Thirty seconds between each
(2 x 10 – 12 @ 30s intervals)

PRECAUTIONS

This move, it’s very important that you keep your core tight by engaging or “flexing” your abdominals and “pulling your belly button towards your spine”. Don’t let your lower back sink and don’t completely round your back.

REPETITION

Two Sets of Twelve to Fifteen
(2 x 12-15)

PRECAUTIONS

When performing squats, you want to back sure you “pull your belly button towards your spine” and engage your core. Keep your knees, hips and shoulders square to the front. When you squat down, don’t hunch your shoulders and make sure not to let your knees go past your toes. Keep your balance and push through your heels.

003.04 The Specifics
Push Ups

FOCUS

Chest

DESCRIPTION

Pretty straight forward here. The push up is an oldie and a goodie. Do this in a classic form, or with knees on the ground, depending on your own strength.

INSTRUCTIONS

Assume the push up position. Raise up, keeping the body aligned straight. Then lower, And repeat

REPETITION

Two sets of Ten
(2 x 10)

PRECAUTIONS

Just like with Bird-Dog, control your core, keep it tight even if you’re doing them from your knees. You don’t want your hands going past your shoulders when you place them on the ground – whether they’re beside you or a little farther out. If you need to modify even more, use a table, chair, couch, bench etc. Using an incline will make it easier while you build your strength!

REPETITION

Two Sets of Twelve to Fifteen
(2 x 12-15)

PRECAUTIONS

When performing squats, you want to back sure you “pull your belly button towards your spine” and engage your core. Keep your knees, hips and shoulders square to the front. When you squat down, don’t hunch your shoulders and make sure not to let your knees go past your toes. Keep your balance and push through your heels.

003.05 The Specifics
Supermans

FOCUS

Whole Back

DESCRIPTION

This move is a moderate to advanced difficulty exercise, try the essential superman, and if you’re up for a challenge, do the even more advanced version.

INSTRUCTIONS

Focus on keeping the belly pulled in tight for the entire movement. Lay flat on the floor. Arms at the sides for the regular movement, or arms forward like you’re flying. Lift the legs and the chest off the floor upwards and pause.

REPETITION

Two sets of One to Twelve
(2 x 1-12)

PRECAUTIONS

Keep your core tight. Don’t extend too far and listen to your body.

REPETITION

Two Sets of Twelve to Fifteen
(2 x 12-15)

PRECAUTIONS

When performing squats, you want to back sure you “pull your belly button towards your spine” and engage your core. Keep your knees, hips and shoulders square to the front. When you squat down, don’t hunch your shoulders and make sure not to let your knees go past your toes. Keep your balance and push through your heels.

003.06 The Specifics
Front Shoulder Raises

FOCUS

Front Deltoids

DESCRIPTION

This is a widely used exercise for training arms and shoulder strength. It requires something weighted to hold in your hands. The weight should be the same in each hand.

INSTRUCTIONS

You can do this raising one arm at a time, or for more cardio exercise, lift both arms together. Hold both arms in front, and down to the waist, straight. Hold your weights. Then raise arm or arms, up to shoulder height, straight ahead.

REPETITION

Two sets of Ten

(2 x 10)

or

Two sets of Fifteen to Twenty
(2 x 15-20)

PRECAUTIONS

You’re working out your shoulders but you want to watch your back. If you’re unable to keep your core tight enough to stop your lower back from caving towards your front, stand against a wall and press it into the wall, it’ll help your back and it’ll also make sure you’re using your shoulders to lift the weight and not momentum.

REPETITION

Two Sets of Twelve to Fifteen
(2 x 12-15)

PRECAUTIONS

When performing squats, you want to back sure you “pull your belly button towards your spine” and engage your core. Keep your knees, hips and shoulders square to the front. When you squat down, don’t hunch your shoulders and make sure not to let your knees go past your toes. Keep your balance and push through your heels.

003.07 The Specifics
I,Y,T's

FOCUS

Front, Side, and Rear Deltoids

DESCRIPTION

Challenging, but hugely effective. An I Y T when repeated over time creates shoulders and upper arms that bodybuilders dream of.

INSTRUCTIONS

Stand tall, with arms at the sides, holding something weighted, or without any weight. Rise the arms up and in front of the body, pointing straight forward. Then lower back to sides. Then raise out and at an angle, like a Y. And lower. Then raise arms, pointing out sideways, directly out sideways. And lower.

REPETITION

Two sets of Ten full I, Y, T’s
(2 x 10)

PRECAUTIONS

Just like the front shoulder raises, these are shoulder work out so the same precautions are in place, watch your back. If you’re unable to stand against a wall, try staggering your feet (left just a little more in front of the right) to help with balance which might allow you to pay attention to your back.

REPETITION

Two Sets of Twelve to Fifteen
(2 x 12-15)

PRECAUTIONS

When performing squats, you want to back sure you “pull your belly button towards your spine” and engage your core. Keep your knees, hips and shoulders square to the front. When you squat down, don’t hunch your shoulders and make sure not to let your knees go past your toes. Keep your balance and push through your heels.

003.08 The Specifics
Plank to Toe Touch

FOCUS

Abdominals

DESCRIPTION

This looks harder than it is in practice.

INSTRUCTIONS

Assume the push up position on the floor. Then stand backwards and up, lifting one hand, to touch your toes or knee on the opposite leg. And repeat on each side

REPETITION

Two sets of Ten to Twenty, each side
(2 x 10-20, each)

PRECAUTIONS

This is a major core exercise to you have to make sure you’re taking care to engage the core and pull that belly button in. Don’t let your lower back sink down when you’re holding the plank position.

REPETITION

Two Sets of Twelve to Fifteen
(2 x 12-15)

PRECAUTIONS

When performing squats, you want to back sure you “pull your belly button towards your spine” and engage your core. Keep your knees, hips and shoulders square to the front. When you squat down, don’t hunch your shoulders and make sure not to let your knees go past your toes. Keep your balance and push through your heels.

003.09 The Specifics
Side Plank Hip Dips

FOCUS

Obliques, Abominals

DESCRIPTION

This gets harder before it gets easier and is highly recommended to build core stability

INSTRUCTIONS

Starting on the ground. Make sure hips are stacked directly on top of each other (not leaning back or forward). With forearm under shoulder, lift hip of the floor. Lower and repeat. Be sure to do both sides.

REPETITION

Two sets of Ten, each side
(2 x 10, each)

PRECAUTIONS

If you need to modify this move, bend your knees and hinge from there. Keep your core tight, and don’t lean forwards or backwards, staying as straight up and down as possible.

REPETITION

Two Sets of Twelve to Fifteen
(2 x 12-15)

PRECAUTIONS

When performing squats, you want to back sure you “pull your belly button towards your spine” and engage your core. Keep your knees, hips and shoulders square to the front. When you squat down, don’t hunch your shoulders and make sure not to let your knees go past your toes. Keep your balance and push through your heels.

004 Our Gratitude
Acknowledgements

PERSONAL TRAINING EXPERTISE
Kristine Srigley of St. Catharines, ON
@body_health_coach
https://www.bodyhealthcoach.net

DIAGRAM GRAPHICS
Joey McGuire Design of Niagara Falls, ON

DOCUMENT EDITING AND VIDEO RECORDING
A/SLT(N) Brawuweiller, M.
Assistant Training Officer
#358 RCSCC SIR ISAAC BROCK

CONTENT CREATION
CI Sherwood, R.
Public Relations Officer
#358 RCSCC SIR ISAAC BROCK

UNDER THE AUTHORITY OF
LT(N) Reilly, T
Commanding Officer
#358 RCSCC SIR ISAAC BROCK

005 The Checklist
Mission: I'm Possible

Legs

SQUATS

SIDE LUNGES

Back & Chest

BIRD DOGS

PUSH UPS

SUPERMANS

Arms & Shoulders

FRONT SHOULDER RAISES

I,Y,T's

Core

Plank to Toe Touch

Side Plank Hip Dips

006 The Download
Mission: I'm Possible Documents