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WOD of the day

Hello folks!

Voici le programme pour aujourd’hui, style circuit, cardio-muscu.

Here is today’s program, circuit style, cardio and strength.

Exercise #rep #set
Ball leg curl 12 2
Squat-Press 12 2
Bunny hop – 5 burpees combo
Ball leg curl 12 2
Squat-Press 12 2
Bunny hop – 5 burpees combo
bicep curls 21′s 2
tricep extension 15 2
10 jump squat – 10 tuck jumps
bicep curls 21′s 2
tricep extension 15 2
10 jump squat – 10 tuck jumps
jump squats

jump squats

Et pourquoi le faire dehors?

Questions, commentaires, surtout n’hésitez pas à me contacter!

Why not take it outside?

Questions, comments, do not hesitate to contact me!

Cam xxxx

Holidays!!!

1 more day at work and then vacation time!

I’m super excited for the upcoming holidays and I’m not planning a lot of strenuous exercise for that period…so what’s the plan to avoid serious damage?

The goal here is to get into a maintenance phase. I’m not planning any progress in any direction, I just want to keep the level of fitness I have managed to achieve for the past few months.

First, you need to know that in maintenance, you can cut 2/3 of the exercise volume you were doing for about 5 or 6 weeks before you start to regress. For me, this means that I can workout at the same intensity only twice a week for the next couple weeks and I will keep the same fitness level I’m at right now.

Of course, this is true only if your nutrition is on track. During the holidays, this can be quite a challenge. Are you up for it? I am!

Here are our holiday nutrition commitments:

  1. I will make a conscious choice of everything that goes in my mouth

  2. I will not skip meals

  3. There will be protein in every meal and snack

  4. I will have a healthy breakfast even if I overindulged the night before

  5. I will have a snack one to two hours before dinner

  6. I will drink tons of water

  7. I will alternate one alcoholic beverage with one glass of water

  8. I will have dessert and cheese but in small portions

You can also include this short cardio workout every other day :

3 times the 1st circuit with 1 min rest after:

  • 1 min Jumping jacks

  • 30 sec. Burpees

  • 10 Push-ups

  • 20 Reverse crunches

  • 30 sec. Plank

3 times the 2nd circuit with 1 min rest after:

  • 50 Squat (fast)

  • 20 Crossover lunges (10 each leg)

  • 16 Bridges

  • 30 sec. Bicylce crunches

  • 1 min Side planks (30 sec. each side)

and stretch :)

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