BlueskyWelcome to our team page!
This May, our team will be moving every single day to raise funds for life-saving research and care at BC Cancer.
This challenge is more than exercise — it's about coming together to go beyond limits in making an impact for the 80,000 British Columbians facing cancer each year.
As we get ready to sweat our way through May, please show your support by donating to our team today. Or consider moving with us and joining our team!
Let's move for the people who cannot, because, together, we are stronger than cancer. Here's the workout plan for the next 5 weeks!
Workout Format
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EMOM (Every Minute on the Minute): Complete the listed exercises within a minute, then rest for any remaining time before starting the next set. SmartWOD Timer app is recommended to set up EMOM.
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Repetitions: Adjust based on ability; start with lower reps and increase if comfortable.
Monday: Full-Body Cardio & Strength (30 min EMOM)
10 Shuttle Runs (Run back and forth a short distance)
10 Box Jumps OR Step-Overs (Use a stable surface or step onto a low box)
5-10 Push-Ups (Modify by doing knee push-ups or wall push-ups)
45-Second Plank (Modify by dropping knees)
30 Air Squats
Tuesday: Core & Leg Power (30 min EMOM)
10 Push-Ups (Regular, knee, or wall)
10 V-Ups
8-10 Burpee Box Jump Overs OR Step-Ups
10 Box Step-Ups
2-4 Walking Lunges
Wednesday: Active Recovery (30 min)
Choose any cardio activity: Walking, Jogging, Biking, Dancing, Swimming, e.t.c.
Thursday: Functional Mobility & Core (30 min EMOM)
2-4 Samson Lunges (Back Step Lunges with a Reach Overhead)
Side Lunges (Left and Right)
Crab Walk with High Hips (Keep the Hips Flat)
Burpee
Side V-Ups (Core Work, Modify with Side Crunches)
Friday: Strength & Agility (30 min EMOM)
Push-Up to Downward Dog (Stretch shoulders and build strength)
Alternating Lunges (Step forward)
Sit-Ups
Shuttle Runs (Adjust speed or walk instead)
Box Jumps OR Step-Ups (Modify by using a lower surface)
Saturday: Full-Body Burn (30 min Circuit)
Jumping Jacks (Modify with step-out jacks)
Alternating Reverse Lunges (Step backward)
Push-Ups (Knee push-ups or against a wall)
Burpees (Modify by stepping back instead of jumping)
Sit-Ups (Modify with crunches or seated core twists)
Sunday: Active Recovery (30 min)
Choose any light cardio activity: Walking, Hiking, Light Yoga, Swimming, etc.
Activity Tracker presented by 