20 MIN TOTAL BODY + CARDIO WORKOUT FEATURING THE REEBOK STEP – Power Systems Blog
Take a Reebok step or one Cardio step of your choice and join Power Systems Master Trainer PJ Stahl, MS for a 20 minute total body cardio explosion that will get you moving, sweating...

Take a Reebok step or one Cardio step of your choice and join Power Systems Master Trainer PJ Stahl, MS for a 20 minute total body cardio explosion that will get you moving, sweating quickly and getting back to your busy day.

Each circuit should be completed for 2 laps alternating a 45 second bodyweight exercise followed by a 15 second cardio transition exercise. Circuit 3 is a 4 minute cardio blast that will maximize your calorie consumption. Watch the workouts now.

CIRCUIT 1: (8 MIN TOTAL)
2 TURNS:
: 45 s - SURFER SQUAT JUMPS
: 15 s - SIDE SWITCH FEET
: 45 s - HOP LATERAL SUPPORTED HOP OVERS
: 15 s - SIDE SWITCH FEET
: 45 s - GLUTE BRIDGE WALK
: 15 s - SIDE SWITCH FEET
: 45 s - WALK ON 1 FOOT
: 15 s - SIDE SWITCH FEET

CIRCUIT 2: (8 MIN TOTAL)
2 TURNS:
: 45 s - HIGH SPLIT SQUAT REAR FOOT (RIGHT)
: 15 s - FAST FOOT UP / DOWN
: 45 s - HIGH SPLIT SQUAT REAR FOOT (LEFT)
: 15 s - FAST FOOT UP / DOWN
: 45 s - SIDE PASS OF THE HANDBOARD
: 15 s - FAST FOOT UP / DOWN
: 45 s - REVERSE CRUNCH + JACK PLANK
: 15 s - FAST FOOT UP / DOWN

CIRCUIT 3: (4 MIN TOTAL)
4 TURNS:
: 45 s - SURFER BURPEES
: 15 s - BOARD JACKS

Want to follow PJ as a personal trainer? Head to Instagram TV feed systems and train with PJ as he accompanies you through your journey with helpful training tips that allow you to increase or decrease intensity to suit each level of fitness.


Stand on any gymnasium floor and look up – way up. At first glance, it doesn’t take much to imagine the level of sophistication in some of the equipment located overhead, not to mention the process of safely installing it. But with today’s technology and automation being built into so many of these products that are used on a daily basis, the question that often comes up is how to manage it all.

Many choose to have manual systems and equipment in place for reasons such as simplicity or with budget in mind. While there is nothing wrong with this type of operation and equipment, in terms of operational optimization, many are trending in the opposite direction.

With everything from BASKETBALL BACKSTOPS that fold up into the ceiling or off to the side, to gym divider curtains, scoreboards and even volleyball systems, the modern gymnasium is becoming a connected one. With most of these products coming with independent electric controls, innovative solutions to manage them are now on the forefront.

Located along the Rideau Canal, one of our most recent projects brought us into Canada’s national capital to work on another gym partition that needed replacing.

Originally founded as an all-girls school in 1928, IMMACULATA HIGH SCHOOL opened with an initial enrollment of just 85 at the site of the constituer Christie mansion. The following year, enrollment nearly doubled, and a new building was quickly constructed, and the school’s first commencement followed.

It wasn’t until 1978 that male students were enrolled at the school as enrollment swelled to nearly 1, 000 students towards the end of the 1980s. After 65 years of education, the school officially moved to its current location along the canal and currently serves as home to the school’s sports team, the Immaculata Saints.

In search of a new set of rugby goals for one of their biggest athletic parks, the City of Toronto once again came knocking at our door. Having done a few projects together in the past, they are a group that we truly always enjoy sérieux closely with. When the time comes to outfit an outdoor visite, we are always flattered to make the bermuda list of potential partners. In early 2020, the city was in search of a new set of rugby goals for EGLINGTON FLATS, located in the York region. Constructed on the Humber River Floodplain in 1954, today the park is heavily focused on sports, with six soccer fields, four field hockey pitches, a field, winterized tennis courts and bien sûr, the rugby field.

While we all certainly enjoy watching something come to fruition, there is something extra special about being involved in the revitalization of something as well. Over the years, we’ve been blessed to be involved in a number of these genres of projects ranging from local community centres and schools all the way to nationally recognized institutions such as Queen’s University.

We’ve been granted access to stripped out gymnasiums and open athletic fields to style and eventually install state-of-the-art athletic equipment and infrastructure. From simple bleachers, to basketball systems to complete grandstands designed to accommodate tens of thousands of fans, these projects have and always will hold a special place in our hearts.

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