Joshua Wang

5 Minutes to Fame Workout courtesy of Eric Bradshaw Setup: 4 stations, approximately 30-40 m apart Station 1: Push-ups Station 2: Sit-ups Station 3: Burpees Station 4: Sister Mary Catherine 3 Rounds for Time - Round 1: 5 reps, Round 2: 10 reps, Round 3: 15 reps Suggested variations: - Pyramid: 5 rounds, 5-10-15-10-5 (or 10-20-30-20-10) - Explosive/jumping pushups - Pushup burpees - Increased distance between stations Post up times with any variations

I have recently taken up an interest in personal training. I have no formal training, nor am I the best ...yet ;) But I'm very passionate about seeing people become better in all areas of their lives. This includes my involvement with the U of T Iron Dragons dragonboat team and my workouts and adventures with friends. The workout below provides a taste of Tabata . The Tabata routine takes any exercise and turns it into a high-intensity interval workout. As a general overview, one would take a given exercise and perform 8 sets of 20s ON and 10s OFF. ON periods are used for executing repetitions. OFF periods are for resting. The goal is to execute the highest number of repetitions. The following workout was done with Lorraine and Fiona . The routine is 16 minutes of high intensity training. There are no rests. Their scores are posted below. Post scores to comment. Squats : depth, hips below knees. weight mainly on heels. stand all the way up. Pushups (*knees) : Chest to the ground f

A good friend of mine introduced me to the No Meat Athlete's blog post on quitting coffee . I find that I identify with Matt, being an avid runner and a coffee lover. One of my favorite posts he wrote was about coffee talking . Here's an excerpt of what coffee has been telling me : Hi Josh, How's it going? I know things are a bit rough now, but don't worry, it's going to be okay. I know you tried to quit me before. You even went 2 weeks without even touching me! The "coffee purge", haha! That's a good one :) I'm not trying to make fun of you, but let's face it -- you can't live without me. When people think of you, they think of two words: coffee and running. Rejecting me is like rejecting yourself. Things have been much better after you decided to drink again. It's for the best. Yes, I know, you feel like you've been run over a truck. Okay, fine, I tempted you with a new drink: the Grande Quad Long Americano. But I had to! I would

Now, let's change things up a bit. My last couple posts were about my ongoing battle with coffee. (As a brief update, I'm getting better, controlling how much I drink. I have a medium coffee from Timmy's right now ... which doesn't really count lol) This post is about being strong in body. Iron Dragons The Iron Dragons is a dragonboat team from the University of Toronto's Faculty of Applied Science and Engineering (more info here ). This year, I have the great privilege in joining the coaching team of the Iron Dragons. In these upcoming posts, I will post the workouts we do, with a brief description. I will also have a running list of individuals with their scores. Whether or not you are part of the team, you are welcomed to post your scores and provide feedback / comments / advice to our training. Please note that this is only a snapshot of our training and does not reflect the U of T Iron Dragons etc (insert disclaimer). Oh yea, I may end up naming my workouts ran