Dave Bridges Fitness
5811 Porpoise BayRoad V0N3A3 Sechelt, BC, Canada

The harder you work for your goals, the greater you’ll feel when you achieve them. However, don’t wait until you reach your goals to be proud of yourself, there is something to be proud of in every step you take in striving for a better version of you. In 2021, let’s celebrate the little accomplishments just as much as the big ones!

Hello everyone. Just a message to reminder that the gym will reopen starting tomorrow, Jan 4, 2021. All class times will remain the same. Please pass this message on to everyone who may not use Facebook. I hope to see you all soon. Let's get back to work.

Motivation is what gets you started. Habit is what keeps you going!

Every single improvement matters. Whether it is small or big. Slow progress is better than no progress! Stay determined!

Wishing is not wrong. However, it is only a place to start- turn that wish into one small action everyday. Everyday is another chance to get stronger, to eat better, to live healthier, and to be the best version of you!

ALL GROUP CLASSES POSTPONED FOR AT LEAST 2 WEEKS. I am working on a plan that would allow for a maximum of 3-4 people to use the gym at a time. I probably won't be able to accommodate everyone but I will do what I can to keep you all working out during this lockdown. The lockbox has been taken off of the door. Once I figure out how this will work, I will meet each group to open up for them.

Looking for an easy and delicious breakfast? Try over night oats!

Protein is necessary for both muscle repair and growth- try this protein shake for an easy and delicious post workout treat!

SIMPLE PLAN Combine a good, sensible nutrition plan with 45 minutes - 1 hour of exercise 4-5 days per week, add a sprinkle of patience and your goals will be reached before you know it.

Rome wasn't built in a day, and neither will your dream body be. Be patient, be consistent and be diligent. You WILL reach your goal.

The exact numbers are not important. Just know that the most important part of any fitness routine is NUTRITION, NUTRITION, NUTRITION.

Just a reminder. With all of the new members showing up after hours, It is now becoming more and more important that everyone remember to use the disinfectant spray after using any equipment. If you can't remember if you sprayed and wiped it down, "WIPE IT AGAIN!" It never hurts to be overly cautions.

Monday May 4, 2020 Schedule. 9 am Rachel, Stephanie, Cheryl, Trevor... 10 am Leah, Adrienne, Keith, Andy 1 pm Catherine, Joleen, Eli, Evie 3 pm Stacy, Julie, Wendy, Vanessa Remember to bring water and a towel. I will provide cleaning supplies. TD Park is located behind the housing complexes on Band lands. If you have any problems finding it, give me a text. Social distancing guidelines will be strictly adhered to Thank you to Chief Warren Paull and the Sechelt Nation for allowing us to use the field. See you all tomorrow.

TD Park Workout Starting this Monday, May 4, 2020, I will be guiding 3 classes. Please chose one of the three available times. Max 5 people per class. Text me or reply to this message with the time that you would like to attend. If you chose a class and it is filled, I will move you to the next available time. I will do another class on Wednesday, May 6, 2020. Once the times are finalized, i will post the schedule. Please bring a towel and water. See you all on the field.... 10 AM 1. 2. 3. 4. 5. 1 PM 1. 2. 3. 4. 5. 3 PM 1. 2. 3. 4. 5.

I hope that you are all staying safe. Here is a good three-exercise circuit. Go through this circus 7-10 times. It will be quick but very effective. I am considering doing a few classes at Ted Dixon Park on Monday and Wednesday starting in early May. The classes would be only 4 people per class and mainly running and body-weight exercises will be performed. I have a few people interested now. If you are interested also, let me know, so that I can figure out times.

This is not the toughest exercise group, but it will keep you active. Give it a shot for 3-5 cycles of the video. For anyone new and having problems with the exercises, message me and I will answer your questions as quickly as possible. Enjoy.

Give this one a shot.

Try this workout 3 times. After the first round of 10 exercises, rest for 90 seconds, mix up the order of the exercises and repeat....... All of the suggested reps are in the video. Example second set; 1. Box hops or Power hops 2. Double crunch 3. Alternating curls... 4. Alternating leg reach ups 5. Tricep extensions 6. Lunge walks 7. Plank reach 8. Clean-n-press 9. Skaters 10. Mason twists Either return to the original list, or create your own for the last round. Start or finish this workout with 10 on the treadmill or some other kind of cardio. The entire workout should take approximately 30 minutes to complete.. Stay safe. The next workout will be posted Saturday of next Monday. Have Fun! See more

Oops! This is the wrong video. I will post the correct video with exercise instructions soon.

Try this one 3-5 times. Don't lose all that you have worked for. If you can, keep working hard even during these difficult times. Stay safe, practice social distancing and wash your hands frequently.... Next workout thursday or friday.

Those of you with hardwood flooring or slippery surfaces can try these as a great way to get abs and cardio work.

Be creative. Find something around your home that can be used as extra resistance. Post your time! Do the following workout for 3 circuits. Rest 90 -120 seconds between each 9 exercise circuit. I took me approximately 7 mins to complete 1 circuit. I am sure you can all beat my "Slow-ass" time.... Exercises: 1. 20 Squat Jax 2. 15 situps with overhead lift 3. 8-8-8 pushups. 8 Left stagger, 8 right stagger and 8 regular pushups 4. 16 Jump Lunges 5. 26 wiggle worms 6. 15 hip bridges 7. 3 way saws. 10 total 8. Knee-up Step back lunges. 8 per leg 9. 15 Kickup kickouts Crush It! Post your time. Stay safe, WASH YOUR HANDS. I hope to see you all soon.

Post your times. Do the following video workout with whatever improvised equipment that you have. Go through this workout 3 time, but post your first-round time only. It took me roughly 7 minutes to complete the first round. I know that most of you will be able to beat my "Slow-assed time." Don't be shy, post your time! 1. 20 squat Jax... 2. 15 situps with reach ups. Use what you have. 3. 8-8-8 pushups. 8 staggered on the left, 8 staggered on the right and 8 regular pushups. 4. 16 jump lunges. 8 per side. No weight. 5. 26 wiggle worms. 6. 15 hip bridges. Squeeze, squeeze, squeeze your ass! 7. 3 way saws. Left, right and both equals 1 rep. Do 10 total reps. 8. 8 Knee-up stepback lunges, 8 per leg. 9. 15 Kickout/kickups. Next workout to be posted on Saturday or Monday. It looks like this thing is going to last for at least another month, so I will continue to post workouts as often as I can. Stay safe and healthy, wash your hands frequently and I hope to see you all soon..

Here it is. The first video workout. Part 1 Squat Presses. 15 squat presses followed by 20 seconds rest.... 12 squat presses followed by 20 seconds rest. 10 squat presses followed by 90 seconds rest. Part 2 Kettlebell swings or Wallball and Pushups 15 kb swings or wall ball and 15 pushups 12 kb swings or wall ball and 12 pushups 10 kb swings or wall ball and 10 pushups 90 seconds rest Part 3 Bupree ladder counting up: 1 burpee with 1 pushup 1 burpee with 2 pushup 1 burpee with 3 pushup 1 burpee with 4 pushup 1 burpee with 5 pushup 20 seconds rest counting down: 1 burpee with 4 pushup 1 burpee with 3 pushup 1 burpee with 2 pushup 1 burpee with 1 pushup The burpee ladder will increase by 2 each week, so next week we will be doing up to 7 burpees and then back down to 1. There you go. A quick, intense and effective fat burning workout. The entire workout should take no more than 25-30 minutes even with the tread/walk to begin or end the workout. If you have a treadmill or some other type of home cardio equipment, finish off you workout with a 10-15 minute session. If you don't have any cardio equipment, a 20 minute walk/jog will suffice. If you are currently under self-quarantine and can't get outside for a walk or jog, pick three exercises and do them 30 reps each for 5 minutes. I gave you 3 exercises last week, but I am sure that you can come up with more. Also, anyone needing bands or light weights, you can contact me and I will sign some out to you. The weights are moving fast, so if you need any, let me know. I am down to the 35 pound kettlebells, 25 and 30 pound dumbells, 3 sets of eight pound dumbells and numerous 5 pound dumbells. Next workout to be posted on Saturday or Monday. It looks like this thing is going to last for at least another month, so I will continue to post workouts as often as I can. Stay safe and healthy, wash your hands frequently and I hope to see you all soon..

WEEK 2 Group 1 15 pushups... 50 skips or fake skips 40 wiggle worms 3 times through these 3 exercises with no more than 20 seconds rest after each exercise. When you finish group 1, rest for approx. 1 minute and continue on to group 2. Group 2 15 dips 40 mountain climbers 30 second plank 3 times through these 3 exercises with no more than 20 seconds rest after each exercise. When you finish group 2, rest for approx. 1 minute and continue on to group 3 Group 3 20 Jump lunges 20 band rows or 10 chin or 15 recline chins or 15 two-hand saws. Choose one depending on your equipment. 20/side cross-legged situps. If you have a treadmill or some other type of home cardio equipment, finish off you workout with a 10-15 minute session. If you don't have any cardio equipment, a 20 minute walk/jog will suffice. If you are currently under quarantine and can't get outside for a walk or jog, you can complete the following 3 exercises for 5 minutes. Set your clock for 5 minutes and perform the following exercises - in this order - for five minutes. This can also be used as a pretty good warmup. 30 jax 30 skaters or athlete's hops 20 second per side side plank hold. Also, anyone needing bands or light weights, you can contact me and I will sign some out to you. The weights are moving fast, so if you need any, let me know. Next workout to be posted on Thursday. It looks like this thing is going to last for at least another month, so I will continue to post workouts as often as I can. Stay safe and healthy, wash your hands frequently and I hope to see you all soon.

LEG DAY Part 1 10 pushups... 20 jump lunges 20 abs 10 per leg split leg lunges 15 pushups 40 sissy squats 20 abs 12 per leg split leg lunges 20 pushups 50 skaters 20 abs 14 per leg split leg lunges Note: Get creative, use books, a sturdy box, etc. Split your feet, and slowly lower your body down, so that your knee does not go past your toes. Hold a light weight, if you have them and complete the exercise. Repeat it on the other leg. Part 2. 100 wallball or air squats superset with 100 meet-the-queens and 33 per direction calf raises. If you have a treadmill or some other type of home cardio equipment, finish off you workout with a 10-15 minute session. If you don't have any cardio equipment, a 15-20 minute walk will suffice. Also, anyone needing bands or light weights, you can contact me and I will sign some out to you. The weights are moving fast, so if you need any, let me know. Next workout to be posted on Monday. Maybe a video, if i can figure it out in time. Stay safe, and I hope to see you all soon.

WEDNESDAY'S WORKOUT 10 pushups 20 cockroaches 10 burpees... 15 saws if you have bands or light weights 20 air squats 15 military presses 30 seconds up to 1 minute plank (any type) 30 60 mountain climbers 10 staggered pushups Go through this list 3-5 times. If you have a treadmill or some other type of home cardio equipment, finish off you workout with a 20 minute session. If you don't have any cardio equipment, a 20 minute walk will suffice. Also, anyone needing bands or light weights, you can contact me and I will sign some out to you. Next workout to be posted on Friday. Stay safe, and I hope to see you all soon.

Six Hundred Repetitions - Full Body Workouts This Week. Gonna be tough but doable.