Cheryl Pattyn
Cheryl Pattyn


Hey everyone, so for this weeks workout, are you going to set a timer for a set length of time AND do a circuit.  The goal is to get the set number of rounds in before the timer goes off.  If you are not successful then you have something to strive for the next time you do this workout.

Part 1:

set your timer for 5 minutes with the goal of getting in 5 rounds of the 3 exercise circuit.

  1. goblet squat for 12 reps
  2. push-ups for 8 reps
  3. plank hold for 30 seconds

Once you have completed part 1, rest  until about 80% recovered then move onto part 2


Part 2:

set your timer for 4 minutes with the goal of getting in 6 rounds of the 2 exercise circuit

  1. deadlifts for 15 reps
  2. bent over rows for 6-10 reps ( can also do table pull-ups)

Once you have completed part 2, rest and then stretch it out.

Well there you have it folks.

Enjoy your workout!


Cheryl Pattyn
Cheryl Pattyn

Body Weight Conditioning Circuit

This week we are doing a body weight conditioning circuit.  If you have dumbbells at home then feel free to use them for some added resistence.

Each exercise is done for 30 seconds of work with a 10-15 second rest between exercises.  You will do the circuit for 5-6 rounds.

Here we go…

  1. divebomber push ups from the toes or knees
  2. side plank holds (LT and RT sides)
  3. squat with alternating front kicks
  4. jumping jacks – high or low impact
  5. push-ups from toes or knees

Have a great workout!


Cheryl Pattyn
Cheryl Pattyn

Ladder Time!

Hey everyone, this week we are doing a ladder.

All that means is that with each round you will “go up the ladder” by increasing your reps then go “back down the ladder” by decreasing your reps.

You are going to do only 3 exercise but they will work the whole body and if you don’t have a kettlebell for swings, you can use a DB or do squat jumps or total body extensions instead if you have no weights at home.

Here we go…

Swings (squat jumps or total body extensions) 10 reps 15 reps 20 reps 25 reps 25 reps 20 reps 15 reps 10 reps


10 reps 15 reps 20 reps 25 reps 25 reps 20 reps 15 reps 10 reps
abdominal leg raises (double or single leg version) 10 reps 15 reps 20 reps 25 reps 25 reps 20 reps 15 reps 10 reps



take a water break when you need to, make sure to use good form at all times and reduce the weight on the swings if you start to feel your lower back.

Also, keep your hands tucked under your lower back for the ab leg raises to give your back some extra support.

Here are some pics to go with the movement descriptions above.

Have a great workout!



Cheryl Pattyn
Cheryl Pattyn

It’s only 10 minutes

Hey everyone, this week we are doing a 10 minute AMRAP – so no excuses, it’s only 10 minutes!  You can do anything for 10 minutes – like get a good workout in.

All you need is a pair of dumbbells, if you don’t have any dumbbells no worries I will give you a substitution.


Of course you are 🙂

10 shoulder presses (if you don’t have DB, then do a pike push-up)

20 mountain climbers

20 ab. russian twists

10 burpees


Have fun and remember to push hard – its only for 10 mins of you whole day.

your coach.

Cheryl Pattyn
Cheryl Pattyn

Top 3 workout injuries

Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out.

All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain. Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries

The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

  • Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
  • Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
  • Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.


Your 5-Step Injury Prevention Plan

Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch

What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle

Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn’t what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Simply reply to this email or call me today to get started. It’s time to take action and get the results that you deserve!

Cheryl Pattyn
Cheryl Pattyn

Weekly workout

Hey everyone, for this weeks weekly workout, all you will need is at set of dumbbells and if you have 2 kettlebells that are the same weight then awesome, if not no worries.

You are going to set your interval timer for 45 seconds of work : 15 seconds of rest for 5 rounds.  If a 20 minute workout is to much, then feel free to do 3 rounds.

Ok, here we go…

  1. squat to overhead press
  2. alternating side lunges with bicep curls
  3. skier swings
  4. alternating reverse lunge with a twist

Here are some pictures to help describe the movements above and if you have any questions about any of the exercises then please don’t hesitate to send me a quick message.


1. – squat to overhead press


2.   -lateral lunge with bicep curl


3. – skier swings


4.  – lunge with rotation

Cheryl Pattyn
Cheryl Pattyn

Climbing Supersets

Hey everyone, hope your week is going well.  This week you are doing climbing supersets.  You will set your interval timer for 20 seconds of work :10 seconds of rest for 8 rounds making this a 4 minute workout!  If you have DB then feel free to use them on the split lunges and swing lunges.

If you want to do more then you can repeat the sequence for 2-4 rounds.

Here are your exercises

  1. spilt lunge  – left
  2. plank hold (from the forearms)
  3. split lunge – right
  4. plank jacks ( in plank position on either the hands or forearms, then do jumping jack legs)
  5. forward to reverse lunge/swing lunge – left (step forward into a front lunge, then push off and swing the leg back into a reverse lunge.  You can stop in the middle for balance if you need to)
  6. 3 point mountain climber – left leg (you are in a push-up position, take the left leg and bring it wide to the same elbow, then bring it back to start, then bring it center into the chest, then bring it back to start then bring it across the body towards the oppoiste elbow and bring it back to start, repeat until 20 seconds is up)
  7. forward to reverse lunge – right
  8. 3 point mountain climber  – right

rest and repeat if you want.


So true!!! Just do it before you can think of an excuse why you shouldn't!

Cheryl Pattyn
Cheryl Pattyn

the KISS workout

Your first workout of August!  How super exciting is that!  This week we are keeping it KISS (keep it simple stupid) by doing a ladder using 2 exercises only.

You will ladder up then back down then you are DONE!

Here is how it will look

6 DB or KB squats

1 pullup (if you don’t have a pull up bar, use the underside of a table)

8 squats

2 pullups

10 squats

3 pullups

12 squats

4 pullups

rest if needed then repeat by going back down the ladder.


*how to do a pull up if you don’t have a pull up bar.  to make it easier, bend the knees vs having them straight.


Cheryl Pattyn
Cheryl Pattyn

Every Minute On The Minute

I really like EMOM workouts because it keep the workout short but intense.  I find you move faster so you can get a longer rest period too which is great because you are making it more intense just by moving faster.

Also, because you tend to get longer breaks, you can go heavier pushing you out of your comfort zone and plateaus.

You can string all 3 EMOM workouts together for one big workout, or keep them as separate workouts, 1 each day.


Ok, here we go…

#1 – 12 minutes

15 box jumps or 15 step-ups/leg

15 KB or DB swings

10 burpees


#2 – 16 minute

15 goblet squats

10 pushups, any variation


#3 – 15 minutes

12 DB overhead shoulder presses

alternating 20 lunges, any variation

14 squat jumps



Cheryl Pattyn
Cheryl Pattyn

Time to move some iron

Hey everyone, this week we are doing some more resistence or weight training – pushing some iron around!  No interval timers this week, you will be counting reps.

If you don’t have any dumbbells or kettlebells or weight plates, then find some water bottles to use as resistence.

here we go…

1.DB, 1-arm squat with high pull x 12/arm

2. mountain climbers for 20 reps/leg

3. DB, rear delt flys x 12

4. ab reverse crunches x 20

5. DB, lateral lunges x 12/leg

6. ab leg lifts x 20

7. push-up x 12

8. side plank hold x 30-60 secs/side


go through this circuit 2-3 times.


If you have any questions, or are looking for some guidance in your training whether it be at home or at the gym, then let me know.  I would love to see you reach your goals.