Built to last – Fitness Challenge – Day 1

Dreams don´t work unless you do

Are you ready for your first workout? Grab your resistance band, a towell and a bottle of water and let´s start!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout. Yes, you can always print this email, but it’s not that handy!

Here is a playlist to help you maintain a high training pace.

Today we will start easy and slow, focusing on the abdominals, lower and upper back, thighs​, triceps and biceps. This is the exercise list: 

  1. Lower Abs Flutter Kicks – 40 seconds
  2. Easy Obliques – 40 seconds
  3. Easy Crunch – 40 seconds
  4. REST – 20 seconds
  5. Bird-Dog – 40 seconds
  6. Superman Level 1 – 40 seconds
  7. REST – 20 seconds
  8. Bodyweight Forward Lunges – 40 seconds
  9. Standing Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Pulldown – 40 seconds
  12. Lying Biceps Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:


  1. Cat-Cow – 40 seconds
  2. Lying Quad Stretch (left) – 40 seconds
  3. Lying Quad Stretch (right) – 40 seconds
  4. Hurdler Hamstring Stretch (left) – 40 seconds
  5. Hurdler Hamstring Stretch (right) – 40 seconds
  6. Rounded Back Forward Bend – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

It is convenient to weigh yourself and measure your body perimeters, today or tomorrow, to check your progress. Only your weight does not tell us much about your body composition, do not forget to measure your body perimeters. Here is how to do it:

built to last, body perimeters

You can also track this on Evernote, here´s the note to do so.

Eating for succeed

The suggested food for today was chicken! What recipe have you prepared today?

For the next day, I suggest youHalibut. It is delicious and nutritious. Read my blog about the halibut health benefits.

Trainer Tips: #Drink more water

A lot of my clients don’t drink enough water. Changing this habit is one of the easiest ways to help your health. Figure out how you prefer to get your water: Do you like a bottle with a straw or a wide-mouthed top? Whatever your preference, keep a water container at your side as often as you can. You’ll reach for it a lot more if you don’t have to get up to fill a glass.

How much water you need per day depends on your physiological makeup, your activity level and environmental conditions. However, as a baseline aim to consume 2 liters of water every day. Drink little and often in the hours before exercise and avoid consuming large volumes in one go.

Drinking water helps people feel full, and as a result, consume fewer calories. Drinking water also significantly elevates resting energy expenditure (basically the number of calories we’d burn if we sat around all day) and lower water intake is associated with obesity. Pregaming a meal with a glass of water has been linked with more weight loss than cutting calories alone. You can also take some mid-meal breaks and guzzle a little water to give the brain time to register fullness.

When you start to feel hungry, drink some water. A 2015 study in the journal Obesity found that participants who drank about 2 glasses of water before meals were more likely to lose weight than those who skipped the glasses of water and went straight to eating. the more water you drink, the fewer calories you consume, according to research published in The Journal of Human Nutrition and Dietetics. The 2016 study found that those who drink one extra 8-ounce glass of water per day consumed 68 fewer calories; those who drank three extra glasses of water consumed 205 fewer calories, leading to 1/2 pound of weight loss per week.

Increasing water intake from 1.2 liters (about four 8-ounce glasses) to 2.5 liters (eight 8-ounce glasses) for three days helped improve mood and reduce fatigue, according to a study published in PLOS One. The same study found drinking less water was associated with lower moods, headaches and fatigue — and nothing tanks a workout faster than a headache, bad mood and total exhaustion. Increasing your water intake can also increase your metabolism. Drinking one-and-a-half more liters of water every day could help you burn 200 more calories daily.

Maintaining hydration should be an important consideration every day regardless of activity levels or environmental conditions. For training, ensure you start hydrated.

  1. Drink little and often in the hours before exercise.
  2. During exercise listen to your body. Drink water often and avoid consuming large quantities in one go. Staying hydrated helps prevent the decline in performance. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it. One of the first signs of dehydration is dry mouth. If your mouth starts feeling like the Sahara, take a sip!
  3. Rehydration forms an important part of the recovery strategy.

Consistently not drinking enough water for an extended period of time has its effect as well.

Low water, slow metabolism. Your body’s ability to remove waste and detoxify is inhibited. In addition, your metabolism is slower without water.

Increased hunger. When you’re somewhat dehydrated, your body confuses it for hunger, causing you to eat when you don’t need to. Read: weight gain.

Digestion problems.

That constipation? Becomes a regular thing. Not fun. Also not great for weight loss.

General fatigue. You’ll constantly feel tired, unable (or unwilling) to exercise, and unable to concentrate.

I hope you enjoyed the first training and that from today you start to drink more water.

See you on Wednesday!

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12 thoughts on “Built to last – Fitness Challenge – Day 1”

  1. Pingback: Fitness Challenge – Day 1 – Getting Healthy

  2. Hey David, I’m in for tomorrow am… :) Looking forward to this challenge – thank you so much for doing this for us… And Halibut – you don’t have to ask me twice – it is delicious – can’t wait to try your recipes too. My husband and I are lucky enough to be friends with a chef from Italy – and it doesn’t get better than that! I can’t cook, but I’ll ask him to give your recipes a try! Thank you ever so much – this is fabulous! :) hugs!

    1. Cool!! I love halibut 🤤 and I have to say… An Italian chef? I’m so jealous right now… You have to give me some of his recipes 😜
      Hugs back!!

      1. Hahaha! I see! That´s what he says, but he doesn´t want to share his culinary secrets… LOL

  3. I checked out your notes and you provided so much information! This is superb. I only have the bands without the grips/straps. You gave me the push to buy the resistance band set with door anchor. 😊

    1. Awesome!! I’m so glad you like the first workout 😃 💪
      Resistance band sets are handier, no doubt. Anyway, you can make a knot in the middle of your band and use it to anchor the band to the door 😉

Your turn. What do you think about this?

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Rest 30 seconds


Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.


The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.


The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.


The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.


The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.


The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 


The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.


The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 


The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Rest 40 seconds



The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.


A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Rest 120 seconds


Rest 90 seconds


Rest 60 seconds



The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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