Week 1 of The CN Tower Preparation Work Out Plan:

The Junction Fitness team has been climbing the CN tower for multiple years in a row now. This year is going to be my second time participating. I remember how nervous I was last year. I really didn’t know what to expect. Doing something like this was so out of my comfort zone and I was worried that I wouldn’t be able to make it to the top. But I was pushed out of my comfort zone by my fabulous colleagues and with their moral support I prepared and successfully completed the stair climb in 26:13 minutes. I remember feeling accomplished and proud as I gazed out the windows of the CN tower overlooking Toronto. It was such a thrilling experience to reach the top with my teammates victoriously greeting me by the finish line.

I would like to share that experience with you this year. Join our team and climb to the top together. Here is the link to either join us or donate to our fundraising page: http://support.wwf.ca/site/TR?team_id=5294&fr_id=1230&pg=team

In order to make sure you too are able to reach to the top of the CN tower confidently and successfully this year, I’m providing you with a 4 week weekly progressive work out plan.


(Please note that you should first consult your physician or other healthcare professional if you have any acute or chronic injuries that might prevent you from climbing up stairs or have any respiratory or cardiovascular diseases or limitations before making the desicion on following this program or signing up for the CN tower climb.)

Without further ado here is Week 1 of The CN Tower Preparation Work Out Plan:

Cardiovascular focus:
Choose the cardio machine of your choice- for example treadmill, rower, elliptical or stairs- and complete steady state cardio 3 times a week for 15 min. Steady state tempo should be somewhat hard. (5 minutes warm up and 5 minutes cool down not included in this time!) With warm up and cool down your total amount of time will be 25 minutes.

Strengh focus:
I added videos showing and explaining each exercise listed below- you find them all attached at the end of this blog post. Please check them out, to make sure you’re performing the exercises correctly. For those of you who have no work out routine established on their own, do as followed:

Do the exercise routine listed below 2-3 times a week.
3 rounds of 15 repetitions each. Complete all 3 rounds first for all the A’s before moving on to B’s and so on. Optional break after completing all rounds for A’s and then again after completing all B’s and so on.

A1 Glutebridge
A2 Clams
A3 Mountain climber

B1 Stationary lunge
B2 Seated Row
B3 Sidelunge

C1 Parachute
C2 Calf raises
C3 Wall squat hold 45 sec


If you’re already working out on a regular basis be sure to add the exercises listed below into your existing work out routine- if they are not already part of your routine:

Perform the following exercises 2-3 times a week.
Complete 3 rounds of 15 repetitions for each.

Clams
Glute bridge
Stationary lunge
Sidelunge
Seated row

Stretch focus:
Stretch as needed:
Figure 4 stretch
Quad stretch
Frog stretch

Let me know if you have any questions!
Me and my colleagues are here to help and support you in your pursuit of acomplishing your health and fitness goals.

Post a comment below or send me an email at jessica@junctionfitnesshub.com, call or stop by at our Junction Fitness Hub location:
511 Mt Pleasant Rd
Toronto, ON
M4S 2M2
Tel: +14164829482

Stay tuned!

I will post Week 2 of The CN Tower Preparation Work Out Plan next week on Friday.

Glute Bridge
Clams
Mountain Climber
Stationary Lunge
Seated Row
Sidelunge
Parachute
Calf Raises
Wall Squat Hold

Published by Jessica Messora

I'm a personal trainer and my life is all about physical, mental and spiritual well-being. Some of my passions are yoga, nutrition and photography.

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