Built to last – Fitness Challenge – Day 11

Hello! We´re almost there. Just two workouts to go!

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.

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

Today we´re going to work our core, delts, traps, lats, pecs, triceps, and biceps. This is the exercise list:

  1. Bird-Dog and Crunch (Left) – 40 seconds
  2. Bird-Dog and Crunch (Right) – 40 seconds
  3. Resistance Band Accordion Crunches – 40 seconds
  4. REST – 20 seconds
  5. Rear Shoulder High Row – 40 seconds
  6. Resistance Band Shrugs – 40 seconds
  7. REST – 20 seconds
  8. Resistance Band Push Up – 40 seconds
  9. Lying Lat Pull – 40 seconds
  10. REST – 20 seconds
  11. Standing Overhead Triceps Extension – 40 seconds
  12. Hammer Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:


  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Standing Wall Chest Stretch (left) – 40 seconds
  4. Standing Wall Chest Stretch (right) – 40 seconds
  5. Standing Shoulder Stretch (left) – 40 seconds
  6. Standing Shoulder Stretch (right) – 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

Eating to succeed

The suggested food for today was Cod. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youAvocado. Read my blog about the avocado health benefits.

Trainer Tips: #Weight-Loss Maintenance

When your goal is to lose weight, being tunnel-vision focused on dropping those pounds isn’t totally a bad thing. The more you focus, the more likely you are to stick to your plan, even when you hit roadblocks. And that will help you reach your goal faster. But while thinking short-term can help you lose weight, it can also make it hard to keep the weight off, which is the bigger challenge.

Here’s why keeping weight off is harder than losing weight:

  1. YOUR METABOLISM SLOWS: Our metabolism becomes more efficient when we lose weight. As your metabolism becomes more efficient, you burn fewer calories, leading to regain weight.
  2. YOUR HORMONES CHANGE: Studies found that after losing weight, levels of leptin, which decreases appetite, decrease, while levels of ghrelin, which increases appetite, increase. Because of this change, you are more likely to be hungry and less likely to feel full on foods that used to make you feel full.
  3. EATING IS MORE REWARDING: On top of being more appetizing, food gives you a bigger high when you do eat. When you have food, your brain releases dopamine, the neurotransmitter that’s produced when your brain expects a reward. So that makes food more pleasurable, makes you want it more, makes it harder to resist it and makes you crave it more.

Yes, most of these changes are beyond your control, but that doesn’t mean you are doomed to yo-yo diet. The key to keeping weight off is to think long-term from the beginning. Strive for consistency. Researchers found that following an unwavering schedule of exercising and eating healthy can help you manage your weight long term. It’s about making it a lifestyle that stands the test of time.

See you on Friday!

Don´t miss a workout:

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Rest 30 seconds


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Rest 120 seconds

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