West Vancouver Track Workout

Just got back from training a client at the track in West Vancouver. It was pretty cold out so I trained with him. Here's what we did:
- 2-hand kettlebell swings for 30 seconds
immediately on to
- double kettlebell clean and press for 30 seconds
immediately on to
-Lebert bar pushup to dip combo for 30 seconds
immediately on to
-rope smash for 30 seconds
immediately on to
-1 lap of the track (400 meters)

We did this circuit 3 times then went non to

- Alternating kettlebell swings for 30 seconds
immediately on to
-alternating kettlebell press for 30 seconds
immediately on to
-Lebert bar horizontal rows for 30 seconds
immediately on to
- alternating rope smash for 30 seconds
immediately on to
- 1 lap of the track

We did 3 rounds of this circuit as well.

That was the workout. Believe me I was not cold after a few rounds.

For those of you unfamiliar with Lebert bars, here is a short video with the creator, Mark Lebert, demonstrating the rows.



Well, that's all for today,

Dan Webster
Titanium Fitness Personal Training
North Vancouver

Saturday Femsport Bootcamp Returns To North Vancouver

Hey everybody,

Just to let you all know that my Femsport Bootcamp will be starting again this Saturday.

The camp will be held at KO Fitness 1350 Pemberton Ave, North Vancouver, BC.

Plan to show up for noon to register and we will get started at 12:15.

It goes for about an hour and consists of high intensity interval circuit training.

We will be dragging tires, swinging kettlebells and sledgehammers, smashing ropes and doing lots of hard bodyweight exercises.

You can go at your own pace but plan to sweat!

Below is a sample video from last seasons camp.





Hope to see you Saturday.

That's all for today,

Dan Webster
Titanium Fitness Personal Training
North Vancouver

Simple...Not Easy

Ropes are some of my favorite pieces of exercise equipment.

At my gym in North Vancouver, I have a 40 foot piece of 1.5 inch and a 50 foot piece of 2 inch manilla rope.

As a personal trainer, I am always looking for new, unique and, most of all, effective tools for training my clients (not just the latest balance toy!).

The ropes can be used for a full body workout and are especially effective for interval training and circuit training. They can also be used for an intense cardio exercise without using the legs. How many times have you or someone you know had a lower body injury and had a hard time getting a good high intensity cardio workout in. With ropes you can. I personally have a client with rhumetoid arthritis, and therefore very sore knees, who loves using the ropes.

Here is a short video



If you're in North Vancouver or the surrounding area and you'd like to try this unique type of exercise, email me at titaniumfitness@telus.net to set up a free session.

That's all for today,

Dan Webster
Titanium Fitness Personal Training
North Vancouver