The Stand Up For Yourself Workout
Katelyn Sander

The Stand Up For Yourself Workout

Living Well...together, while apart

Yesterday was Anti Bullying Day in Canada. And so, I donned one of my many pink shirts and sweated out my own version of the Standing 7-Minute Workout.

Powerful on two feet or steadily balanced on one, this workout is designed to get your heart rate up, challenge your lower body, upper body, and core. It’s based on a simple, effective sequence of 12 exercises published in a medical journal 8 years ago. 

Exercise physiologist Chris Jordan developed and published the routine and subsequently created various versions of it, including a quite recent Standing 7-Minute Workout. Like it’s predecessors, this full body workout involves 12 x 30 seconds high intensity efforts (rating a 7-8 on a scale to 10) preceded by only 5 seconds of rest. The routine challenges your heart, upper body, lower body, and core muscles and can be done with zero equipment. The recent version is unique in that it accommodates individuals who may have knee or hip challenges or are not comfortable getting down and up off the floor.

Our version – outlined and posted in our Trainer Moves section below – address the similar goals of intensity and inclusivity of Jordan’s workout, with a little more emphasis on strengthening the back of the body and adds in some rotation and lateral flexion.

It can still be completed in just 7-Minutes. 

Today’s Inspiration

“Don’t you ever let a soul in the world tell you that you can’t be exactly who you are.” - Lady Gaga 

Today’s Live Workouts

Today is going to be a great day because we’ve got our THREE regular live workouts for you to join!

MOBILITY & STABILITY WITH ADRIANA

Join Adriana for your morning pick-me-up! This workout will focus on moving through a full range of motion and develop your full body control, flexibility, and usable range.

Recommended equipment: yoga block or pillow

Join Adriana at 7:30am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 812 2541 6617
Password: 013104

CYCLING WITH JAMES

Get an amazing cardiovascular workout on an indoor bike. The workout will simulate an outdoor ride, including a mix of intervals and hills.

Recommended equipment: bike trainer

Join James at 12:00pm (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 862 7308 7908
Password: 263088

RIP IT UP WITH LAUREN (SUB)

This workout will challenge you to your max! Come out and perform the prescribed workout for the day. This workout utilizes all your skills, from coordination to endurance and strength.

Recommended equipment: dumbbells (or weighted objects)

Join Lauren today at 12:00pm (35 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 842 2984 9491
Password: 510345

WEEKLY SCHEDULE

Click here to view this week’s schedule.

To learn more about our virtual live workouts, please reach out to Lauren directly.

Today’s Trainer Moves

The 7-Minute Stand Up For Yourself Workout


(30 sec.) March in place: The goal is to get your heart rate up. Raise your knees and pump your arms. Pick up the pace if you can.

(5 sec.) Rest.

(30 sec.) Chair-assist squat: Stand with your back to the chair. Place your feet shoulder-width apart. Now squat by bending your knees and lowering yourself toward the chair and back up. (Don’t sit down!) Keep your arms outstretched to counterbalance you. If you can’t go into a deep squat, just go halfway. (The chair is there for safety in case you lose your balance.)

(5 sec.) Rest.

(30 sec.) Counter top or wall pushup: Place your hands against the edge of the counter top or wall and walk your feet back so you’re leaning at a comfortable angle. Keep your body straight from head to heel, and lower yourself toward the wall and push up against it. If it’s too hard, scoot your feet closer to the wall. If it’s too easy, move your feet farther from the wall.

(5 sec.) Rest.

(30 sec.) Standing bicycle crunch: Stand with feet shoulder-width apart, hands behind your head, elbows out. Lift your right knee and twist to meet it with your left elbow. Now do the opposite — touching your right elbow to your raised knee on the left. As you twist your upper body, crunch the abs. If you can’t touch your knee with your opposite elbow just get as close as you can, bringing the upper body toward the lower body.

(5 sec.) Rest.

(30 sec.) Hip hinge and towel row

(5 sec.) Rest.

(30 sec.) Stand and box: Place your feet shoulder-width apart. Now raise your fists and alternately punch the air at about 45 degrees across the front of your body.  The goal here is to get your heart rate up. Punch a bit faster and add a squat if you’d like to make it harder.

(5 sec.) Rest.

(30 sec.) Chair-assist split squat: Stand next to the chair with one leg forward and one leg back. Drop the back leg to the ground and use the chair for balance if you need it. Keep the front knee behind your toes. Switch legs after 15 seconds.

(5 sec.) Rest

(30 sec.) Counter top or wall plank: Place your forearms against the counter top or wall to take the pressure off your wrists. Walk your feet back to a comfortable angle. Keep your body straight from head to heel, hold the position and feel your abs work. To make it harder, scoot your feet back farther from the wall.

(5 sec.) Rest.

(30 sec.) Standing Snow Angel: Mimic the movement of a lat pulldown, extending the arms overhead and pulling the elbows down towards your side by drawing the shoulder blades down and back. At the same time, lift one leg out to the side squeezing the lats, sides of the abdominals and outer thigh.  Repeat with the opposite leg.

(5 sec.) Rest.

(30 sec.) Counter top or wall pushup: Place your hands against the edge of the counter top or wall and walk your feet back so you’re leaning at a comfortable angle. Keep your body straight from head to heel, and lower yourself toward the wall and push up against it. If it’s too hard, scoot your feet closer to the wall. If it’s too easy, move your feet farther from the wall.

(5 sec.) Rest.

(30 sec.) Hip hinge and towel row

(5 sec.) Rest.

(30 sec.) Stepping jacks: This is a jumping jack in slow motion — without the jump! Start from a standing position with your arms at your sides. Step to the left and lift both of your arms over your head, hands briefly touching. Return to starting position. Now repeat, stepping to the right. If it’s too easy, pick up the pace or try a regular jumping jack.

For questions about today’s Trainer Moves, you can connect directly with Meg here.

Today’s Bite

Roast Beef

Classic roast beef recipe using rump roast, round roast, or sirloin tip. This slow roasting method at low heat is good for tougher cuts of beef; the lower heat prevents any gristle from getting too tough.

Ingredients:

  • 3 - 3 1/2 lbs (1.3 - 1.6 kg) of Boneless Rump Roast (pick an end cut with a layer of fat if you can)
  • 1 tbsp extra virgin olive oil
  • 8 - 10 slivers of garlic (3 - 4 cloves, sliced in half or into thirds)
  • Salt and pepper

For the Gravy

  • Red wine, water, and or beef stock
  • Cornstarch

Special Equipment:

  • Meat thermometer

Instructions:

  • The beef should be brought to close to room temperature before you start to roast it so that it cooks more evenly. So, remove it from the refrigerator at least 1 hour, preferably 2 hours, before cooking. Open the wrapping, sprinkle all sides with salt, and wrap it up again.
  • Preheat your oven to 375F (190C).
  • Pat the roast dry with paper towels. Use the tip of a sharp knife to make 8 to 10 small incisions around the roast. Put a sliver of garlic into each cut.
  • Rub olive oil all over the roast. Sprinkle with salt and pepper.
  • Place the roast directly on the middle oven rack, fatty side up, with a roasting pan to catch the drippings on the rack beneath it. Placing the roast directly on the rack like this with a pan on the rack below creates a convection type environment in the oven, allowing the hot air to more easily circulate around the roast, so you don't have to turn the roast as it cooks. Place the roast fat-side up so that as the fat melts it bathes the entire roast in flavour.
  • Cook the roast initially at 375F (190C) for half an hour, to brown it. Then lower the heat to 225F (107C). The roast should take somewhere from 1 1/2 to 2 1/2 hours additionally to cook. The shape of the roast will affect the cooking time. If your roast is long and narrow, rather than a more round shape, it may take less time to cook, so keep an eye on it.
  • When juices start to drip from the roast, and it is browned on the outside, check the roast's internal temperature with a meat thermometer. Remove the roast from the oven when the internal temperature of the roast is: 135F for medium-rare; 145F for medium; 150F for medium-well.
  • Place the roast on a cutting board and tent it with aluminum foil to keep it warm. Let it rest for 20 to 30 minutes before cutting. (Resting the cooked roast is important. If you cut into it too soon, the roast will lose more of its juices.)
  • Thinly slice the roast to serve.

To make the Gravy

  • Remove the dripping pan from the oven and place on the stove top at medium heat. Note that if you are pulling the roast out early, for rare or a medium rare level of doneness, you may not have a lot of drippings. Hopefully you will have some. If not, you may want to leave the roast in a little longer at even lower heat, 175F, to ease some more drippings out of it.
  • Add some water, red wine, or beef stock to the drippings to deglaze (loosen the drippings from the pan). Dissolve a tablespoon of cornstarch in a little water and add to the drip pan. Stir quickly while the gravy thickens to avoid lumping.
  • You can add a little butter if there is not a lot of fat in the drippings. Add salt and pepper to taste. Mom adds some fresh thyme too if she has some.

Serve with your favourite sides.

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Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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