Built to last – Fitness Challenge – Day 3

Take your dreams seriously.

Last workout of the week. You´ve done it great so far!

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 another playlist to help you maintain a high training pace.

Today, is all about abs, lower and upper back, traps, triceps and biceps. This is the exercise list:

  1. Lower Abs Leg Circles – 40 seconds
  2. Side Lying Oblique Crunch (Right) – 40 seconds
  3. Side Lying Oblique Crunch (Left) – 40 seconds
  4. REST – 20 seconds
  5. Superman Level 1 – 40 seconds
  6. Superman Level 3 – 40 seconds
  7. REST – 20 seconds
  8. Bent Over Back Row – 40 seconds
  9. Upright Row – 40 seconds
  10. REST – 20 seconds
  11. Standing Overhead Triceps Extension – 40 seconds
  12. Standing Biceps Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  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. Standing Toe Touch Stretch – 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 for succeed

The suggested food for today was Sweet Potato. 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 youTurkey! Read my blog about the turkey health benefits.

Trainer Tips: #Sleep

In addition to proper nutrition, hydration and recovery days, sleep can be one of the top factors that can make or break your fitness performance. In a recent study looking at sleep quality and athletes, researchers noted that people who are in training tend to experience more sleep issues than non-athletes, due to training load and stress. The study also suggests athletes require more sleep than those who don’t work out because they have higher recovery needs. But knowing that you should sleep and getting that sleep can be two very different things.

It might seem obvious, but if you find you are often more tired than not, you probably need more sleep. Creating a simple routine helps you sleep better and benefits your overall health. Among the detrimental effects of inadequate sleep are diminished alertness, concentration and psychomotor function, plus insufficient sleep is associated with hormonal changes that can lead to increased appetite and weight gain.

The good news is developing a healthy sleep routine doesn’t take long — a few weeks at most — and it results in long-lasting health benefits. Athletes may notice increased performance due to improved recovery during sleep, and people watching their weight may find adequate sleep helps them lose weight. Your nighttime routine doesn’t have to be elaborate; here are the three things you should do to get a better night’s sleep:

  1. SET — AND KEEP — A BEDTIME: It’s best to go to bed and wake up at about the same time every day. Fluctuating sleep and wake times can wreak havoc on your body and throw off your sleep quality. If your schedule isn’t the same day-to-day and setting a consistent time for sleep seems impossible — or is constantly interrupted — you should at least try to get an adequate amount of sleep. For adults, that means 6.5–8 hours of sleep.
  2. PRACTICE GOOD SLEEP HYGIENE: Sleep hygiene also refers to what you do before bed. Abstaining from tobacco, alcohol, caffeine, strenuous exercise and stimulating mental activity in the hours leading up to bedtime is a good idea. For those who prefer to work out at night — or whose schedules only allow for post-work workouts — moving them to the late afternoon is beneficial when it comes to sleep.
  3. DITCH TECHNOLOGY: This may be the hardest step for you to follow; even harder than ending a night out early to get to sleep at your regular time. However, limiting your exposure to technology — and keeping it out of the bed with you — will help you sleep better. Best case scenario: Do your bathroom routine and then read non work-related material in low light, ideally not in bed. If nothing else, avoid blue light from your smartphone, tablet or computer 1–2 hours before bed. Reading a book — yes, those still exist in paperback and hardcover — is best; doing so out of bed is even better. Limiting your activities in bed throughout the day can help signal to your brain that when you get into bed it is time to sleep and not just to relax.

Have a great weekend and sleep as much as possible!

See you on Monday.

Don´t miss a workout:

3 thoughts on “Built to last – Fitness Challenge – Day 3”

    1. Thanks, Josh!
      That´s true, sometimes you´re so tired that you can´t sleep :D I know it´s weird but it happens more than you think ;)

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Rest 30 seconds

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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.

Deltoids

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.

Infraspinatus

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.

Biceps

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.

Triceps

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.

Forearm
(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.

Forearm
(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.

Pecs

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. 

Abs

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.

Obliques

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. 

Glutes

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

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Quadriceps

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”.

Hamstrings

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

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Rest 90 seconds

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Rest 60 seconds

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Trapezius

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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