If you know me, you know that I’m not much of a gym person. My preferred workouts are dance classes, yoga, pilates, hiking, etc. When I do go to the gym, it’s either to use the lap pool, or a cardio machine like the step climber or spin bike. But grabbing weights and doing a circuit in the middle of the space? No way!
While I could give you a million reasons why, I think the honest one is that I don’t really know what I’m doing. I’ll occasionally go to a group H.I.I.T or circuit class where I learn some exercises I could do, but really I’m just going for the social aspect and a chance to hang out with my girl friends. So when I flew to Kelowna to visit my childhood best friend Britney Bresciani, I knew she was going to make me take some of the classes at her studio B Indoor Cycle and Strength, and I was NOT looking forward it.
Well, it turns out I may be more of a gym rat that I initially thought! I went straight from the plane to Britney’s arms and abs class, and while I dreaded the hell she was about to put me through, I was actually shocked at how much fun the class was! Britney’s energy is incredible, she knows when to push you and when to make you laugh, has a killer playlist, and most importantly knows what she’s talking about. You get tons of personal attention in her class, and she ensures you’re doing all of the movement correctly and safely. Not to mention Britney is a total beast herself – I would sign up for all of her classes knowing I might have arms like hers one day!
I visited B Indoor Cycle and Strength a couple more times while I was in Kelowna. The studio itself offers a wide variety of classes. Half of the studio is a spin room, while the other half is a strength studio complete with various resistance machines and weight training equipment. The philosophy Britney built the studio on is “if you want to Be Happy, Just Be.” The focus is on creating a positive, encouraging and motivating fitness experience for all who take part. On top of group classes, you can also sign up to work with a personal trainer to help you along your fitness journey.
Britney put together a little circuit for me the last day I was in town, which I can now do confidently on my next solo visit to the gym! I’m sharing it with you in case you could use an extra boost of motivation, as well as direction from a pro. She’s also given an alternate option for each exercise if you don’t have access to the equipment. Take it away Britney!
1. Banded Hip Abduction Squats
4 sets of 15
No equipment option: Squats without a band will still build strength in the legs.
Technique: “Place a resistance band around your legs, just above your knees. Place your feet slightly wider than hip distance apart, so that you feel some tension from the band. Keeping your upper body upright, engage your core, and lower your butt down (as if sitting into a chair) keeping the weight in your heels, and feet planted firmly. Keep tension against the band using your glutes and return to standing by pushing your heels into the ground to drive yourself up.”
2. Weighted Swiss Ball Wall Squat
3 sets of 15
Equipment: Exercise ball
Optional: Added weight
Technique: “Placing the Swiss ball behind your back, press it up against the wall as you lean some body weight into the ball allowing yourself to feel secure and supported. Bring your feet wider than hip distance apart and far enough in front of you to ensure when you squat down, your knees do not cross over your toes. You can now pick up the weight (this step is optional, skip the weight if you are just starting out) and hold the weight at your chest. Squat down to a comfortable depth for you, with the assistance of the wall you have the ability to go deeper than you would in a traditional squat, just ensure you core is engaged (bring your belly button towards your spine). I have chosen to go as low as I can in this squat; to accommodate this, I have brought my feet wider apart and pointed my toes slightly out to protect my knees.”
3. Swiss ball plank
3 sets of 1 min (without lower back pain), increase time as you progress.
No equipment option: You can do this on the ground without an exercise ball.
Technique: “Placing your forearms on the exercise ball, walk your feet out so that your body is in a straight line. Your hips will naturally want to lift up, so ensure you have your hips flat in line, your core engaged to build strength, and to protect your lower back. Hold here for 1 minute, then drop down into child’s pose and relax for 1 minute, repeat. If you are feeling your back arch, or pain in the lower back, start with shorter holds, even 20 seconds at a time will have a tremendous benefit when you’re starting. Gradually increase the time, if you are doing this without pain or discomfort.”
4. Shoulder Press
3 sets of 15
Start with light weights, or a resistance band.
Technique: “Standing upright, with your core engaged and slight bend in your knees. Hold the weights by your shoulders with your palms facing away from you, and your elbows out to the sides bent at a 90° angle. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position. Try to keep your trapezius muscle relaxed.”
5. Offset Push Up
3 sets of 12 (6 per side)
No equipment option: Place one head on a raised object to achieve the same effect.
Technique: “Keeping your core engaged and your body in a straight line, place one hand on the medicine ball (or raised object) and lower yourself down. Push yourself back up and switch the ball to your other hand. Hold your body in a straight line plank throughout the entire exercise.”
6. TRX Row
3 sets of 15
Technique: “Standing with your feet hip distance apart and holding the TRX handles, walk your feet towards the wall until your body is at 45° angle and your arms are straight. Keeping your body in a straight line, and your core engaged, bring your elbows in towards you, squeezing your shoulder blades together. Your hands will now be on either side of your chest.
Tip: The closer you walk your feet to the wall, the more challenging this exercise will be. Similarly, if you have trouble pulling yourself up, walk your feet further away from the wall.”
7. Russian Twist
3 sets of 20 (10 twists per side)
No equipment option: You hold any object while you do this.
Technique: “Sitting on the ground in a sit-up position, keep your back tall and your core engaged. Hold a medicine ball or your choice of weight with both hands in front of your stomach and bend your elbows so that the ball is a few inches in front of you. Raise your feet about 6 inches off the ground and bend your knees. Keeping your core engaged slowing bring the ball to one side, hold briefly, then return to center, repeat on the other side.”
And there you have it! I was feeling the burn after this circuit in the best way possible. If you live in Kelowna (or are just visiting), I highly recommended stopping by B Indoor Cycle and Strength for a class. You will absolutely love Britney, the energy in the studio, and most importantly, how good you feel after your class!
