20-4-20 "Double Blue Workout"

20-4-20 "Double Blue Workout"

Today, for our second last day of the 20-4-20 initiative, where Athletics & Recreation committed to completing or offering 20 acts of outreach to the Sheridan College community and the greater surrounding community for the year 2020. 

Today, marks our 19th act of outreach and today we bring you another recorded workout by a former Bruin, who has studied, competed, graduated and has definitely succeeded!

Our fitness instructor today is Harnaaz Kamboj. Harnaaz is a recent graduate from the Kinesiology and Health Promotion program and former member of our Varsity Women's Rugby and Extramural Women's Flag Football teams. Harnaaz is an Assistant Coach at the Haddock Sport Performance and is currently working towards her masters in Psychological Basis of Kinesiology at the University of Western.

We hope you enjoy her workout!


Full Workout

Grab anything you can use around your house for added weights & an elevated platform or stool and a mat if you prefer!

Warm Up

  • 20 High Knees
  • 10 Front Leg Kicks (each side)
  • 10 Lateral Leg kicks (each side)
  • 5 Hydrants (each side)
  • 10 Squats

Workout Format is to complete each exercise for 3 sets before moving on to the next exercise/superset. 

  • 12-15 Rear Foot Elevated Split Squat  (Modified Exercise Stationary Lunge)

Super Set (No break between exercises)

  • 15 Single Arm Bent Over Row
  • 15 Russian Twist


  • 15 each leg Staggered Dead Lift

Super Set (No break between exercises)

  • 12 Push-Ups
  • 12 Plank Pose


  • 15 Elevated Squats

Super Set

  • 12 Single Arm Bicep Curl to Overhead Press
  • 12 Dead bug


Cool Down/Stretching

  • Side & Front Neck Stretch
  • Peck & Back Stretch
  • Quad Stretch
  • Hamstring Stretch
  • Glute Stretch