SIGNATURE WORKOUTS
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519

Named after the area code for Orangeville and surrounding areas, this workout focuses on 5 total-body exercises, working for 90s at a time. Since these work intervals are on the longer end of the spectrum for Core5, the goal is consistency and perfection in every movement.

Featured movements: Thrusters, Burpees, Loaded Carries

Strength: 4

Balance: 4

Mobility: 3

Cardio: 2

Stamina: 5

Total Points: 18

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ALBERTA

One of Core5's "Benchmark" workouts, Alberta can be used as a measuring stick to see how your fitness has been progressing since the last time you completed this one. The workout is simple enough in its design, but devastating when you turn up the intensity on any of these 4 individual exercises.

Featured movements: Push-ups, Sit-ups, Squats, Kettlebell Swings

Strength: 4

Balance: 3

Mobility: 3

Cardio: 5

Stamina: 5

Total Points: 20

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ALGONQUIN

Algonquin is one of Core5's "Original 5" workouts that debuted with the launch of Core5 in 2017. Repeat intervals allow individuals to perfect and excel in each individual movement. The circuit-style focus also allows continual movement while working opposing muscle groups.

Featured movements: Chest Press, TRX, Lunges

Strength: 4

Balance: 4

Mobility: 3

Cardio: 3

Stamina: 4

Total Points: 18

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BELWOOD LAKE

Belwood Lake was Core5's first-ever workout created and named by one of our long-standing members. In Part 1 of Belwood Lake, we use 4 movements covering nearly the entire body, followed by Part 2, which works as the "cherry on top" to finish off the workout nicely.

Featured movements: Pull-ups, Push-ups, Battle Ropes, Box Jumps

Strength: 4

Balance: 3

Mobility: 4

Cardio: 5

Stamina: 5

Total Points: 21

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BLUE JAY

As one of Core5's seasonal workouts, Blue Jay gets members outside and running. We combine cardiovascular stamina with some resistance training in an increasing-repetition design to get that heart rate up. However, rest is critical here, to maintain a high level of intensity!

Featured movements: Running, Push-ups, Kettlebell Swings

Strength: 4

Balance: 2

Mobility: 3

Cardio: 5

Stamina: 5

Total Points: 19

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BRITISH COLUMBIA

British Columbia first focuses on testing your fitness through a test, of sorts, followed by some top-notch core training to round out the workout nicely.

Featured movements:

Strength: 4

Balance: 3

Mobility: 3

Cardio: 4

Stamina: 4

Total Points: 18

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CANADA

Canada borrows a popular workout concept from the CrossFit world and adds its own Core5 flair to it. The short, fast-paced sets keep the heart-rate high and intensity up. This one is also a mental grind, as most of the work you need to complete comes in the back "half" of the workout.

Featured movements:

Strength: 4

Balance: 3

Mobility: 3

Cardio: 4

Stamina: 5

Total Points: 19

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CANUCK

Descending work intervals is Canuck's bread and butter. By decreasing the length of the work intervals as the workout progresses, we are able to keep the intensity high.

Featured movements: Assault AirBike, Step-up and Press

Strength: 4

Balance: 4

Mobility: 3

Cardio: 3

Stamina: 4

Total Points: 18

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EDMONTON

We're looking to get strong with Edmonton, working for longer periods but focusing on movement quality.

Featured movements: Push-ups, Warrior Post, Core

Strength: 5

Balance: 4

Mobility: 4

Cardio: 2

Stamina: 3

Total Points: 18

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GREAT LAKES

It's simple, 5 Great Lakes, 5 rounds to this fast-paced workout. There is barely enough time to towel off between movements, so you had better keep moving!

Featured movements: Lunges, Rows, Squats, Plyo Box

Strength: 4

Balance: 4

Mobility: 3

Cardio: 4

Stamina: 5

Total Points: 20

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GRIZZLY BEAR

It's time to slow things down here and build strength through "time under tension!"

Featured movements: Bulgarian Split Squats, Push-ups, Bridges

Strength: 5

Balance: 4

Mobility: 4

Cardio: 2

Stamina: 3

Total Points: 18

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HOCKLEY HILLS

The first Core5 workout ever created. This one is pretty straight forward, getting you moving and picking up the pace each subsequent round.

Featured movements: Lunges, Slam Balls, Burpees, Rows, Squats

Strength: 4

Balance: 4

Mobility: 3

Cardio: 3

Stamina: 5

Total: 19

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JASPER

This one puts a med ball in your hands for the entire time. That doesn't sound too bad, does it? Jasper covers many of our primary movement patterns, while loaded with a med ball, to challenge you and get your heart rate soaring.

Featured movements: Lunges, Core

Strength: 4

Balance: 4

Mobility: 3

Cardio: 4

Stamina: 4

Total: 19

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MAPLE LEAF

Slow the pace to improve movement quality here. This is more of an "accessory" workout, focusing on the common trouble areas most individuals have - hips, low back, and shoulders.

Featured movements: Single Leg RDL, Squats, Shoulders

Strength: 4

Balance: 5

Mobility: 4

Cardio: 3

Stamina: 3

Total: 19

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MONTRÉAL

Montréal focuses on a set, descending rep scheme, rather than timed work intervals. This ensures that everyone completes the same amount of required work. Descending reps keeps the intensity high in this strength-focused workout!

Featured movements: Flat Dumbbell Chest Press, Sumo Deadlifts.

Strength: 5

Balance: 3

Mobility: 3

Cardio: 3

Stamina: 4

Total: 18

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MOOSE

2 opposing complexes - one fires up the core, the other attacks the hips and shoulders. We then sprinkle in a couple "speed rounds" to get the heart rate up!

Featured movements: TRX, Push-ups, Squats, Rows, Step-ups

Strength: 5

Balance: 4

Mobility: 3

Cardio: 4

Stamina: 4

Total: 20

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MUSKOKA

3 circuits, 3 exercises per circuit. Muskoka cycles through upper body, core, and lower body to keep the pace and intensity high!

Featured movements: Press Jacks, Mountain Climbers, Lunges

Strength: 4

Balance: 3

Mobility: 3

Cardio: 4

Stamina: 5

Total: 19

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NEWFOUNDLAND

We bring our rowers to this party. Combining cardiovascular with some strength and stability training.

Featured movements: Rowing, Lunges, Push-ups

Strength: 4

Balance: 3

Mobility: 3

Cardio: 4

Stamina: 4

Total: 18

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NORTHERN LIGHTS

This is your 3-for-1 special, combining 3 separate and distinct workouts into one package. All 3 workouts keep the intensity and pace high, making this workout a favourite.

Featured movements: Hang Snatch, Kettlebell Swings, Push-ups, Wall Balls

Strength: 5

Balance: 4

Mobility: 3

Cardio: 5

Stamina: 5

Total: 22

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NOVA SCOTIA

7 exercises done in a circuit. Where Nova Scotia excels is in reducing the work intervals as the workout progresses. Oh yeah, the Assault Bike makes an appearance as well…

Featured movements: Assault Air Bike, Overhead Lunges, Core

Strength: 4

Balance: 4

Mobility: 3

Cardio: 4

Stamina: 5

Total: 20

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ONTARIO

Ontario is another Core5 "benchmark" workout. There are 5 pairs of exercises, and you have 6 total minutes of each pair to accumulate as many repetitions as you can.

Featured movements: Kettlebell Swings, Sit-ups, Rows

Strength: 5

Balance: 3

Mobility: 3

Cardio: 4

Stamina: 5

Total: 20

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ORCA

Orca cranks up the heart rate with a 3-exercise circuit, followed by a strength movement while the heart rate is still high.

Featured movements: Dumbbell Snatch, TRX, Chest Press

Strength: 5

Balance: 3

Mobility: 4

Cardio: 3

Stamina: 5

Total: 20

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POUTINE

The work intervals stay the same throughout Poutine, but the rest keeps getting shorter to turn up the volume on the intensity!

Featured movements: Sumo Deadlift, Core

Strength: 5

Balance: 4

Mobility: 2

Cardio: 3

Stamina: 5

Total: 19

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RIDEAU

There are 5 pairs of exercises, each is done as an alternating Tabata - 20s of work followed by 10s of rest.

Featured movements: Push-ups, Rows, Kettlebell Swings

Strength: 4

Balance: 4

Mobility: 2

Cardio: 5

Stamina: 5

Total: 20

SASKATCHEWAN

Saskatchewan turns the intensity up to 11. Get ready to sweat with one of our toughest workouts!

Featured movements: TRX, Battle Ropes, Wall Ball

Strength: 5

Balance: 3

Mobility: 2

Cardio: 5

Stamina: 5

Total: 20

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SIMCOE

Simcoe is another seasonal workout, as we head outside to run and push some sleds.

Featured movements: Running, Prowler Sleds, Loaded Carries

Strength: 5

Balance: 4

Mobility: 2

Cardio: 5

Stamina: 5

Total: 21

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TORONTO

The theme of Toronto is each circuit builds on the skills and intensity of the one that preceded it.

Featured movements: Burpees, Mountain Climbers, Deadlifts

Strength: 4

Balance: 3

Mobility: 3

Cardio: 4

Stamina: 4

Total: 18

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TREMBLANT

Each exercise in Tremblant has you exercising for 60s at a time but only resting for 20s. I hope you're ready to work!

Featured movements: Push-ups, Skipping, Lunges

Strength: 4

Balance: 4

Mobility: 3

Cardio: 4

Stamina: 4

Total: 19

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TWIN PEAKS

Time to partner up! You and a classmate work together to complete the reps as fast as possible!

Featured movements: Pull-ups, Lunges, Wall Ball

Strength: 5

Balance: 4

Mobility: 3

Cardio: 4

Stamina: 5

Total: 21

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WINNIPEG

The exercises in Winnipeg build in intensity and complexity, but then come back to where you started for a quick and intense finish.

Featured movements: Goblet Squats, Floor Press, Dumbbell Row

Strength: 5

Balance: 4

Mobility: 3

Cardio: 4

Stamina: 4

Total: 20

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YUKON

Coming soon!

Strength:

Balance:

Mobility:

Cardio:

Stamina:

Total:

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207323 Highway 9

Mono, ON L9W 6J2


519.940.3735

info@athleteinstitute.ca

 

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