HIIT Workout with Stéphanie Hamel - Tonic Performance
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HIIT Workout with Stéphanie Hamel

Stéphanie Hamel:


After years of competing internationally as a Canadian boxing champion, Stephanie Hamel decided to channel her passion for athletics, fitness, health, and wellness into helping others reach their potential, both as a boxing instructor and personal trainer.

Proud owner of Studio Bfit, located in Montreal’s borough of St-Henri, Stephanie has built an inspiring community rooted in the culture of boxing by offering a high-end experience to fitness enthusiasts who want a gym they can call home.


What is your go-to workout playlist?

When I’m boxing, I definitely listen to 50 Cent, but if I’m lifting weights or pushing the sled, I’ll listen to Rammstein.

What’s your training philosophy?

I believe there’s no reason not to move unless there are exceptional circumstances. Even in cases of injury, there are always modified exercises that can be done for other parts of the body. For example, suffering from a sore shoulder should still allow you to train your legs, or abs, or do rehabilitation and strengthening exercises for the injured area.

Also, the most important muscle to keep healthy is the heart. I’m not a big advocate of uniquely programming weight training and avoiding cardio. I try to help people understand that the heart is a muscle and it must equally be trained.

I won’t hide it; I train to maintain my physique and to feel that my clothes aren’t fitting too snugly. Most importantly, I like to feel good not only in my body but also in my mind. Working out is part of my daily lifestyle, and even if I don’t do a full workout every day, I still make it a point to move. The body and the mind are connected and training helps reduce anxiety and depression.

There are always good excuses for canceling a workout or not pushing yourself during a session, but it’s ultimately discipline and consistency that will guarantee results.

Tell us about your new studio in Ville-Émard.

After spending 4 years in my first location on Saint-Ambroise, it was the right time to move to a much larger space and finally add a section for boxing. The new studio was inaugurated in February 2022.

The new studio offers private and semi-private training sessions and group classes, but it isn’t open to walk-ins for “open gym” training. This creates a great atmosphere and a close community that is constantly growing. Our crowd is always friendly with a great team spirit. Whether it’s boxing, circuit training, or HIIT classes, I have always been blessed to teach such a great, motivated clientele.

Tell us about HIIT training.

HIIT is an acronym for High-Intensity Interval Training. It is not a sport in itself, but a way to train.

The principle is as follows: Alternate short bursts of high-intensity exercises with recovery time or more moderate exercises over a given duration of time. A 1:2 ratio of work to rest is a general standard for a HIIT workout, for example, an intense effort for 10 seconds (a sprint) followed by 20 seconds of rest. Alternatively, longer periods of work can be done (30 to 40 seconds) followed by a longer rest period.

HIIT sessions are short and efficient, lasting between 10 and 30 minutes. A HIIT exercise is usually repeated 6 to 10 times. Most exercises, such as squats, burpees, etc… can easily be practiced in HIIT format.

Burpee Man Maker – 10 repetitions
Dumbbells Video & instructions

The Man Maker is a full-body movement that combines a push-up, rows, and a squat clean thruster in a single complex. It’s designed to challenge your upper body, lower body, core, and cardiovascular endurance. Man Makers are also a unilateral movement.
Start in a plank position. Begin with a push-up. At the top of the push-up position, complete a dumbbell row on the right, then a dumbbell row on the left. Jump the fee outside of the dumbbells into a squat stance. Perform squat clean thruster. Reach total hip, knee, and arm extension at the movement’s top.

TRX Pistol Squat – 10 repetitions per side
TRX Video & instructions

The TRX pistol squat is an alternative exercise that primarily targets the quads, glutes, hamstrings, and hip flexors.

Grasp the handles of the TRX and raise your right leg out in front of you off the ground. Next, begin the exercise by squatting down with your left leg while keeping your right leg. Squat down as far as you can.  Return back to the starting position by driving your heel through the ground to rise. This completes one rep.

Plank March with Knee Tuck – 5 repetitions per side
Gliders Video & instructions

This exercise targets your entire body.  Triceps, shoulders, core, and quads.

Begin the workout in a plank position on your elbows and your toes placed on the center of the gliding discs. March up to a high plank one arm at a time (ensure that you are alternating the leading arm for each rep). Maintaining a tight core and flat back, slide both knees into your chest. Slide the feet back and return to a plank position on your elbows. Repeat this movement for 5 repetitions per arm.

Shoulder Bridge to Sliding Leg Curl – 12 repetitions
Gliders Video & instructions

The sliding leg curl is a lower body strength exercise that targets the glutes and hamstrings while also actively engaging the core.

Lay down on your back with your knees slightly bent. Place your heels on a pair of gliding discs. Begin sliding your heels toward your glutes while simultaneously raising your hips to the ceiling. Your shoulders, hips and knees should be in a straight line. Pause in this position before slowly sliding the legs back to the starting position.

Kettlebell Swing to Goblet Squat – 12 repetitions
Kettlebell Video & instructions

The goblet squat targets your quads and glutes while challenging your core stability, as well as lower body flexibility and mobility. The kettlebell swing targets your hamstrings, glutes, lower back, and shoulders.

Deadlift a kettlebell to the standing position. Hinge the hips back and pull the kettlebell back between the legs to build momentum. As you snap the hips forward, allow the kettlebell to travel up to shoulder height and catch it in the alternative grip (by the side of the horns) holding at the chest. From this position lower into a squat. Rise out of the squat and quickly transition your grip back to the original position as you drop the kettlebell to complete the end of the swing.

Kettlebell Curtsy Lunge – 12 repetitions per side
Kettlebell + Mini band Video & instructions

The curtsy lunge targets the quads, and glutes, but also engages the gluteus medius, an important muscle for stability.

Stand with your feet shoulder-width apart and your arms down at your sides.
Putting your weight into your right foot, step back with your left foot, crossing over the midline — as if you’re curtsying — holding the kettlebell in your left hand. Keeping your chest upright and “proud”, begin lowering the body until your right thigh is parallel to the ground.
Rise out of the lunge by slowly straightening your right leg, pushing up through your heel, and return your left foot to the starting position. Repeat the movement on the alternate leg.

Floor DB Chest Press - 15 repetitions
Dumbbells Video & instructions

The dumbbell floor press is an exercise used to strengthen the muscles of the triceps and chest.

Begin the exercise lying on your back with knees bent at roughly 45 degrees and dumbbells at your chest. Once you’re comfortably positioned, press the weights over your chest until your arms are in full extension. Slowly lower the weights until both elbows touch the floor then press both dumbbells back to the starting position.

TRX Reverse fly to Biceps Curl
12 reps
TRX Video & instructions

The reverse fly targets the posterior deltoids and major upper back muscles (rhomboids and trapezius). The biceps curl will target your biceps and challenge core strength.

Grab the handles of the TRX and stand with your body facing the anchor point. Walk your feet toward the anchor point keeping your core tight. This places your body in a declined position with tension on the suspension cables. Ensure that your palms face the ceiling and begin bending your arms keeping your elbows in line with your shoulders. Move with the intention of bringing the handles toward your forehead. Maintaining a strong plank-like position, slowly begin releasing the arms back into full extension, then activate your back muscles as you open your arms wide, keeping a slight bend at the elbows. Return slowly to start.

TRX Squat Jump
15 repS
TRX Video & instructions

The TRX squat jump will help to develop the elastic force component in your legs for more explosive power. It targets the main muscles, quads, glutes, shoulders, and core.

Stand tall facing the TRX anchor with feet shoulder-width apart. Hold the TRX handles with a neutral grip and lower into a squat position. From the squat position, push through the feet in an explosive manner, jumping as high as you can, then landing with control by absorbing the shock by bending at the ankles, knees, and hips.

TRX Pike Plank
12 reps
TRX Video & instructions

It works all the muscles of your core as well as your quadriceps, arms, and shoulders. Because the straps can freely move, you’ll also activate your secondary stabilizing muscles to maintain good form.

With your feet secured in the loops of the TRX, get into a high plank position. Once you’re stable in this position, begin to hinge at the waist and the shoulders bringing your hips to the ceiling and keeping your legs straight. Reverse the movement by lowering the hips back down until your return to a plank position.

The health and safety of our customers and our team continues to remain our priority. The team at Tonic Performance is committed to continue serving the wellness community and we ask that you take note of the following changes:

Thank you for your support and cooperation. We look forward to continuing to serve you safely and efficiently.

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