Built to last – Fitness Challenge – Day 4

Do not let

I know from experience that the second week can be hard so, here is a beautiful poem to lift up your week

Do not let the day end without having grown a bit,

without being happy,

without having risen your dreams.

Do not let overcome by disappointment.

Do not let anyone you remove the right to express yourself,

which is almost a duty.

Do not forsake the yearning to make your life something special.

Be sure to believe that words and poetry it can change the world.

Whatever happens, our essence is intact.

We are beings full of passion.

Life is desert and oasis.

We breakdowns, hurts us, teaches us, makes us protagonists of our own history.

Although the wind blow against the powerful work continues:

You can make a stanza. Never stop dreaming, because in a dream, man is free.

Do not fall into the worst mistakes: the silence.

Most live in a dreadful silence.

Do not resign escape.

“Issued by my screams roofs of this world,” says the poet.

Rate the beauty of the simple things.

You can make beautiful poetry on little things, but we can not row against ourselves. That transforms life into hell.

Enjoy the panic that leads you have life ahead. Live intensely, without mediocrity.

Think that you are the future and facing the task with pride and without fear.

Learn from those who can teach you. The experiences of those who preceded us in our “dead poets”, help you walk through life.

Today’s society is us “poets alive.” Do not let life pass you live without that.

Walt Whitman

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 new playlist to help you maintain a high training pace.

To start this week, we´ll work abs, thighs, shoulders, triceps and biceps. This is the exercise list:

  1. Reverse Crunch – 40 seconds
  2. Bicycle Crunch – 40 seconds
  3. Lying Toe Touchers – 40 seconds
  4. REST – 20 seconds
  5. Wall Squat – 40 seconds
  6. Bodyweight Forward Lunges – 40 seconds
  7. REST – 20 seconds
  8. Lateral Raise – 40 seconds
  9. Rear Shoulder High Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Extensions inverted grip – 40 seconds
  12. Standing Biceps Curl (high anchor) – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:



Eating to succeed

The suggested food for today was Turkey. 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 youLentils. Read my blog about the lentils health benefits.

Trainer Tips: #The benefits of strength training

Strength training isn’t about body-building or bulging muscles. Strength training focuses on building functional strength, which means strengthening your muscles, connective tissues and bones to handle a variety of moves, whether it’s lifting, pushing or pulling. Whether you’re looking to sign up for a 5K or simply live a healthier life and engage in a wide range of activities with greater ease, strength training can help you achieve your goals.

Strength training decreases the risk of heart attack and stroke, lower blood pressure and improves glucose metabolism and insulin sensitivity.

Strength training also has a positive influence on bone density, helping prevent osteoporosis in aging adults. Although aerobic exercise is still cited as an important component of promoting overall health, strength exercises play a particularly vital role in building and maintaining bone mineral content and density, fortifying your bones against injuries during exercise.

If it’s a svelte figure you’re gunning for, regular resistance training has been shown to improve body composition. It also assists in reducing belly fat and building lean mass. Also, studies have demonstrated that weight training improves performance in other sports.

Other studies have shown that regular strength work can have a positive influence on reducing feelings associated with anxiety, depression and chronic fatigue. What’s more, there’s no denying the boost in self-esteem you get when you look and feel stronger.

Congrats! Day 4 is in the books! Wish you a great week ahead.

See you on Wednesday!

Have you still discovered this challenge today? Subscribe and start from the first day:

13 thoughts on “Built to last – Fitness Challenge – Day 4”

      1. I know, I anchored like you mentioned on the door but the band was uneven…
        One question Sir, do I need to do cardio in days in between? And about food how many times one should have meal. I have once a days that too huge.. portion!!

      2. Anchor the band properly is what needs more practice 😁 but still, no worries. Next time will be easier 👌
        Cardio: you don’t NEED to, but it’s recommended, at least take a walk, if the weather permits 😅
        About food: you have to calculate your daily needs, then divide into 3 or 5 smaller meals. At least you should have 3 meals per day 💪😉

  1. I really like the idea to set aside your total intake needs and then dividing it up. That is so much easier to gauge and hopefully not go over. Love that idea!!!!

    1. Haha! I’d like to take credit for the idea but it’s just the way to do it. You have daily needs and the entire day to fulfill them. 3, 4, 5 or 6 meals, that depends on your schedule, lifestyle and preferences.
      I’m very happy you find this old advice useful 😃😘
      Big hugs!!

Your turn. What do you think about this?

This site uses Akismet to reduce spam. Learn how your comment data is processed.

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.

%d bloggers like this: