Fit Ready Workout
Program
Message from Ike:
Hello Bust A Movers…
We hope you have fun working yourself up to a new you. The workout plan provided
here will be a starting point for your fitness and health journey. Visit our website
www.anybdyfitness.com for fitness tips, workout videos, workout tricks, and how to
increase the level of your workout. Don’t forget that we are here to help you get “Fit
Ready” for March 23. Also you are welcome to join the Bust a Move Fit Ready Camp
every Sunday until March 17 from 1 pm – 3:15pm. Two class times available for your
convenience.
Remember to take it slow, listen to your body and consult your doctor before
starting any intense physical regime!
We would love to hear from you.
Happy Fitness Journey!
Sincerely,
Any Body Fitness Team
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
MONDAY
Warm Up
Rep
Set
Jumping Jacks
10
2
Squat with knee up
10
2
Butt kick
10
2
Skier
10
2
Work Out
Rep
Set
Russian Lunges
10-12
2
Pushups
8-12
2
10 sec
10 sec
2
20 sec
10 sec
Plank
Hold
Rest
Hold
Rest
20 sec
Jumping Jacks
10
2
20 sec
Abdominal Crunch
10-12
2-3
20 sec
Stretch
Make sure to hold each stretch for 15-20 sec. This will help you improve your overall
flexibility.
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
TUESDAY
Rest Day
This is your recovery day. Focus on Cardiovascular activity between 20 to 45 minutes.
Type of activities includes: indoor cycling, Zumba, boxing, dance, walking, running,
cardio machine, swimming
Stretch
Make sure to hold each stretch for 15 -20. This will help you to improve your overall
flexibility.
Water
Make sure to drink water often during your workout.
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
WEDNESDAY
Warm Up
Rep
Run on spot
Set
Hold
2
30 sec
Rest
Diagonal lunges
10
2
Butt kick
10
2
Standing trunk twist
10
2
Work Out
Rep
Set
Bendover row
10-12
2-4
10 sec
Squat knee up
15/ leg
2-4
10 sec
Pushups or chest fly
10-12
2-4
10 sec
Triceps extension
10-12
2-4
10 sec
Biceps Curl
10-12
2-4
10 sec
Abdominal crunch
10-12
2-4
10 sec
Superman
2-3
2-4
Hold
Rest
20 sec
Stretch
Make sure to hold each stretch for 15-20 sec. This will help you improve your overall
flexibility.
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
THURSDAY
WOW! You are doing fantastic! You deserve another rest day…. but remember to
stay active!
Rest Day
This is your recovery day. Focus on Cardiovascular activity between 20 to 45 minutes.
Type of activities includes: indoor cycling, Zumba, boxing, dance, walking, running,
cardio machine, swimming
Stretch
Make sure to hold each stretch for 15 -20. This will help you to improve your overall
flexibility.
Water
Make sure to drink water often during your workout.
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
FRIDAY
Warm Up
Rep
Set
Side step touches
24
2
Jog on spot
Forward lunges
2
24
Jog on spot
Hold
Rest
20 sec
2
2
20 sec
Jumping jacks
50
2
Work Out
Rep
Set
Chest fly press
10-12
2-3
20 sec
Burpees push shuffle
8-10
2-3
20 sec
Back row w/ booty tap
10-12
2-3
20 sec
Plie w/ overhead extension
10-12
2-3
20 sec
Lunge w/ bicep curls
10-12
2-3
20 sec
Abdominal crunch
10-12
2-3
20 sec
Hold
Rest
Stretch
Make sure to hold each stretch for 15-20 sec. This will help you improve your overall
flexibility.
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
SATURDAY & SUNDAY
This is great! You have completed your first week! Here is a big high five for youGREAT JOB!
Rest Day
This is your recovery day. Focus on Cardiovascular activity between 20 to 45 minutes.
Type of activities includes: indoor cycling, Zumba, boxing, dance, walking, running,
cardio machine, swimming
Stretch
Make sure to hold each stretch for 15 -20. This will help you to improve your overall
flexibility.
Water
Make sure to drink water often during your workout.
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
Stretching Program
Spinal Twist (lower back)
Description
1. Lay flat on your back with your arms
outstretched.
2. Lift one leg up and across the body, bringing the knee up to the level of the hips.
3. Keep your shoulders flat on the ground and the other leg straight.
4. Hold the stretch.
5. Repeat for the other side.
Double Knee to Chest Stretch (lower back,
hamstrings, glutes)
Description
1. Lie on your back.
2. Lift both knees to your chest.
3. Wrap your arms around your legs just below your knees, and pull them to your
chest.
4. Hold the stretch. Repeat for the other side.
Notes: Assist the stretch by pushing your tailbone into the ground. Ultimately you
want to bring your knees to your chest while your tailbone touches the ground.
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
Back Cat Stretch (erector spinae, ex-ternal oblique)
Description
1. Adopt a position on your hands and knees, with your
back flat. Point your fingers forward and your toes
behind.
2. Drop your head downward, pushing your shoulder blades upward and outward as
you elevate your upper back.
3. Relax, then repeat several times.
Side Trunk Stretch (erector spinae, side abdominals)
Description
1. Begin with feet slightly apart, and arm pointing overhead, held by
the opposite hand.
2. Keeping your hips stable, bend your torso so that the stretch is felt
along your side.
3. Hold the stretch.
4. Repeat for the other side.
Back Extension Stretch (abdominals, front neck)
Description
1. Start by laying on your front, with your hands close to
your chest, fin-gers pointing forwards.
2. Exhale, pushing yourself up with your arms while
keeping both feet firm-ly on the floor and your hips down.
3. Look up toward the ceiling. You should feel the stretch in front of your neck too.
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
Hip Sitting Stretch (piriformis)
Description
1. Lie on a comfortable surface
2. With one leg straight, bend your other knee
and place the ankle on the opposite side of the
straight leg.
3. Grab the knee and pull it across your body.
4. Hold the stretch. Repeat for the other side.
Notes: Change your sitting position to adjust the amount of stretch. Sit up straight
for a better stretch.
Sitting Hamstring Stretch (hamstrings)
Description
1. Sit on the floor with the leg to be stretched
extended, and the other leg bent with the
foot towards your body.
2. Reach out with your hands, lean your upper
body forward, and bring your chest towards
your thigh.
3. Make sure you don't round the upper back, and your lower back should be slightly
curved.
4. Get to the point of a mild stretch and hold.
5. Repeat for each leg.
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®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
Lying Hamstring Stretch (hamstrings)
Description
1. Lie on your back with your legs out.
2. Raise the leg to be stretched with the
knee slightly bent.
3. Grasp the calf or thigh and gently pull the
upper leg toward your body.
4. Get to the point of a mild stretch and hold.
5. Repeat for each leg.
Calf Muscle Stretch (Gastrocnemius)
Description
1. Stand with one leg in front of the other, with both feet
pointed forward. Place hands on a wall or similar for
support
2. Keep back knee straight, with the heel pressed to the
floor
3. Push your hips forward, while pressing your back heel to
ground
4. Hold the stretch
Repeat on each leg
Notes: All stretches should be felt in the back leg NOT the front leg . In general,
stretches that bend the knee focus on the soleus muscle, while stretches that
straighten the knee focus on the gastrocnemius muscle.
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
Side Lying Quadriceps Stretch (quadriceps)
Description
1. Stand with one leg in front of the other,
with both feet pointed forward. Place hands
on a wall or similar for support
2. Keep back knee straight, with the heel pressed to the floor
3. Push your hips forward, while pressing your back heel to ground
4. Hold the stretch
Repeat on each leg
Notes: All stretches should be felt in the back leg NOT the front leg . In general,
stretches that bend the knee focus on the soleus muscle, while stretches that
straighten the knee focus on the gastrocnemius muscle.
Standing Quadriceps Stretch (quadriceps)
Description
1. Clasp your foot behind your body with opposite hand
2. Pull your foot upwards, and push the knee backward
3. Contract your abdominals to stabilize the pelvis (do not arch
your back).
4. Press the front hip bone forward and slightly extend the hip
5. Hold the stretch
Repeat for each leg
Notes: This stretch may be difficult to perform without holding onto something for
support. If there is nothing available, one of the other quadriceps stretches may be
more appropriate.
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®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
Chest Stretch (pectoralis major, minor and deltoid
anterior)
Description
1. Stand tall with your feet comfortably apart.
2. Bend your arm at right angles, and place the elbow and
hand against a vertical wall.
3. Turn your body and feet away from the wall, so that your
elbow is be-hind you, no longer out to the side.
4. Press your shoulder forward, until you only feel a stretch
in the front chest and no pain or pinching anywhere in the shoulder.
5. Hold this stretch.
Overhead Shoulder Stretch (deltiod middle head,
lat-eral and medial head of triceps)
Description
1. Stand straight with your shoulders back, chest out, and feet
shoulder width apart.
2. Raise one arm overhead, bend the elbow, and place your the
hand be-hind your neck.
3. With your other hand, grasp your elbow and gently pull it
behind your head.
4. Hold the stretch
Relax and repeat with opposite arm.
Notes: To increase the amount of stretch, at the same time, with the hand that is
behind your head, attempt to reach down between you shoulder blades and along
your spine.
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.
Posterior Shoulder Stretch (middle and posterior
deltoid)
Description
1. Stand straight while maintaining the natural arch in
your lower back.
2. With your shoulders down and relaxed, reach one arm
across your chest, parallel to the floor.
3. With the other arm, place your hand on the elbow.
4. Gently pull your elbow in toward your chest.
Neck Side Stretch (trapezius)
Description
1. Stand or sit in a comfortable position.
2. Gently tilt the head to the side, creating a stretch in
the opposite side of the neck.
3. Repeat on the other side.
Front & Back Neck Stretch (front and back of neck)
Description
1. Stand or sit comfortably
2. Gently tilt the head to the forward, creating a stretch
in the back of the neck. Gently tilt the head back,
creating a stretch in the front of the neck.
Notes: You may use your hand to assist in pulling your
head forward or back-wards.
REGISTER TODAY | BUSTAMOVE.CA | 1.855.250.MOVE
®QEII Health Sciences Centre Foundation. All Rights Reserved. Bust a Move for Breast Health™ is a trademark of QEII Foundation used under license.