Built to last – Fitness Challenge – Day 12

CONGRATULATIONS!! Ready to finish with a bang? Also, you should weight and measure your body perimeters to check your progress!!

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, thighs, lats, triceps, and biceps. This is the exercise list:

  1. Mountain Climbers – 40 seconds
  2. Lateral Plank (Left) – 40 seconds
  3. Lateral Plank (Right) – 40 seconds
  4. REST – 20 seconds
  5. Wall Squat – 40 seconds
  6. Resistance Band Squat – 40 seconds
  7. REST – 20 seconds
  8. Resistance Band Deadlift – 40 seconds
  9. Bent Over Back Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Extensions inverted grip – 40 seconds
  12. Resistance Bands Seated Preacher Curls – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:


  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Lying Quad Stretch (left) – 40 seconds
  4. Lying Quad Stretch (right) – 40 seconds
  5. Hurdler Hamstring stretch (left) – 40 seconds
  6. Hurdler Hamstring 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 Avocado. 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 youKidney beans. Read my blog about the kidney beans health benefits.

Trainer Tips: #Gym Instructors, Personal Trainers, and Online Training

What exactly do gym instructors do in comparison to personal trainers?

A Gym Instructor is usually employed by the gym and is mainly there to ensure that members are using the equipment properly and safely. The most important responsibility they have is to check that gym members are using the correct technique when performing any exercises. If the wrong technique is used, injuries can occur easily so it is best to have an instructor there to avoid it. Almost exclusively based at a gym, an instructor is there for everyone, often volunteering to spot gym members who are performing slightly more difficult exercises such as lifting heavier weights.

A Personal Trainer is there to help their clients. However, they have a more personal approach, as the name would suggest. Their primary focus is their client reaching their fitness goals. Being a qualified Personal Trainer means that they have the knowledge and tools to work with a client on a specific pathway. This will differ client to client but will usually be based around working out their current level of fitness through fitness testing, developing long term and short term goals for the client and then developing a plan to assist the client to achieve these goals.

They also assess the progress and adjust the goals accordingly to help maintain the motivation of the client. If the client wants to lose x amount of weight, the PT will work on developing a workout that will turn that into a reality. A Personal Trainer also has studied nutrition and as a result will be able to amend clients eating habits not only to help them to achieve the goals that the clients have set for them but in order to assist them to become a healthier individual in general.

A Personal Trainer is also there to provide motivation, to ensure the client doesn’t give up. Developing this long-standing relationship is one of the key differences between that of a PT and a gym instructor. While the gym instructor will help you, their services are utilized on a more ad hoc basis.

Personal Training and Online Training: People tend to think there is an obvious difference between face-to-face training and distance training as if they were two separate realities. But the truth is that today, there is no such difference. There is quality personal training, which involves caring for the client and making sure that they achieve their goals. Quality training is related to the service received by the client. It is not about face-to-face or online. It is about paying attention.

The statistics offer a revealing fact: clients perform less than five face-to-face sessions per month on average. This means that clients work with their personal trainer an average one day per week. The reasons? Cancellations due to schedule problems, trips, meetings, unscheduled issues… whatever. The truth is that clients training face-to-face, work with their coach less than five times per month. This can make achieving significant changes very difficult.

The purpose of online training is providing a new service to the client, based on specific objectives. It is about always being in touch, and monitoring all of your client’s progress on the go, no matter where they are. It is necessary to be there for the clients every day throughout the training plan. Technology makes this possible, effective and bi-directional. Client and coach can be in touch despite physical distance, adjusting online sessions to the needs and personal circumstances of the client each day, giving an astonishing added value.

Thanks for joining and completing the challenge! I hope you´ve enjoyed it and, most important, got the results you´re expecting.

Don´t miss a workout:

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

      1. Like it? I LOVED it! Best workout ever! I love that I could review your YourTube video’s until I understood exactly how to do each one. You are the BEST Trainer EVER! Thank you, thank you, thank you!
        Bigger Hugs :) LOL

      2. Coming from a personal trainer like you, this is the best compliment EVER!! Thank you very much for getting involved in this challenge the way you did!! Big hugs!!

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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