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:

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      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 💪😉

      3. One question Sir, do I need to do cardio in between days and how many times I should have meal?

  1. Hey I’ve just ordered custom fitness plan for woman, I’ve few days off! So I wanted to exercise properly!

  2. 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!!

Rest 30 seconds


Rest 40 seconds


Rest 60 seconds


Rest 90 seconds


Rest 120 seconds

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