Built to last – Fitness Challenge – Day 7

Hello! Let’s conquer this week!

Don’t give up, you still have time
to reach up and start anew,
Accept your shadows,
Bury your fears,
Free your burdens,
Fly again.

Don’t give up, that’s what life is
Continue the journey,
Follow your dreams,
Unstuck time,
Move the rubble,
And uncover the sky.

Don’t give up, please don’t give way,
Even if the cold burns,
Even if fear bites,
Even if the sun sets,
And the wind goes silent,
There is still fire in your soul
There is still life in your dreams.

Because life is yours and yours is the desire
Because you have loved it and because I love you
Because wine exists and love is true.
Because there are no wounds that time doesn’t cure.

To open the doors,
Take away the locks,
Abandon the walls that have protected you,
To live life and accept the challenge
Get back laughter,
Practice a song,
Lower the guard and extend the hands
Open the wings
And try again,
Celebrate life and take back the skies.

Don’t give up, please don’t give way,
Even if the cold burns,
Even if fear bites,
Even if the sun sets,
And the wind goes silent,
There is still fire in your soul
There is still life in your dreams.

Because every day is a new beginning, 
Because this is the hour and the best moment.
Because you are not alone, because I love you.

Mario Benedetti

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, pecs, rear shoulder, triceps, and biceps. This is the exercise list:

  1. Plank Twist – 40 seconds
  2. Bird-Dog and Crunch (Left) – 40 seconds
  3. Bird-Dog and Crunch (Right) – 40 seconds
  4. REST – 20 seconds
  5. Resistance Band Squat – 40 seconds
  6. Bodyweight Forward Lunges – 40 seconds
  7. REST – 20 seconds
  8. Push ups – 40 seconds
  9. Rear Shoulder High Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Pulldown – 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 Chest Stretch – 40 seconds
  7. Standing Shoulder Stretch (left) – 40 seconds
  8. Standing Shoulder Stretch (right) – 40 seconds
  9. Standing Triceps Stretch (left) – 40 seconds
  10. Standing Triceps Stretch (right) – 40 seconds
  11. Standing Biceps Stretch (left) – 40 seconds
  12. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Chickpeas. 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 youSalmon. Read my blog about the salmon health benefits.

Trainer Tips: #10 Reasons Why You Should Be Stretching

Flexibility training is an essential, yet often overlooked health-related component of fitness. Numerous studies support the short- and long-term benefits of various types of stretching, including static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF), just to name a few. Here are 10 reasons why you should be stretching on a regular basis.

1. Decreased stress: Chronic stress can produce a number of undesirable responses in the body, including increased feelings of anxiety, fatigue and tension. Regularly stretching has been shown to reduce mental tension and, when combined with mindful breathing techniques, may also help to decrease anxiety and depression.

2. Reduced pain and stiffness: Excessive muscular tension can increase discomfort throughout the body. However, studies have shown that regularly performing static stretching can help to decrease stiffness, reduce pain levels (especially in individuals with chronic neck or low-back pain), and may even reduce the frequency and severity of muscle cramps.

3. Improved health: Regularly performing stretching exercises, such as PNF stretching, static stretching, and stretches from mind-body disciplines such as yoga, can help to reduce blood pressure, heart rate and breathing rate, counteracting the body’s physiological responses to stress and muscular tension.

4. Enhanced range of motion: Various types of stretching as well as other supportive self-care strategies, such as self-myofascial releasing using a foam roller, can help to enhance unrestricted movement of the major joints of the body, including key areas that are designed to be mobile, such as the hips and shoulders.

5. Improved function: As a result of poor posture, repetitive movement patterns, improper body mechanics, and spending long periods of time seated, muscles in the body can become chronically tense, tight and contracted, causing them to become less strong and supple. Regular stretching helps to improve overall function by ensuring that the body can more effectively respond to the stresses imposed by various types of daily movement and activity.

6. May reduce risk of injury: Although the evidence is far from definitive, there are some promising findings regarding the role that stretching may play in helping to reduce the risk for injury.

7. Enhanced performance: When included as part of a well-rounded fitness routine, regular flexibility training, can help enhance agility, power, speed and muscular strength.

8. Improved blood flow and circulation: Regular flexibility training can help to improve blood flow and circulation, thereby allowing for the enhanced transportation of oxygen and nutrient-rich blood throughout the body.

9. Minimized wear and tear on joints: When muscles become chronically tight and tense, opposing muscles become weakened, producing unnecessary wear and tear on various joint and structures within the body. Regular stretching helps to ensure the muscles on each side of a joint maintain an equal degree of pull so that the joint is able to move freely and efficiently in all directions, allowing for optimal movement and less stress on the body.

10. Improved quality of life: Although there are physiological changes that occur as we grow older, regularly stretching and performing range of motion exercises can improve flexibility at any age, helping to increase longevity and enhance overall quality of life.

See you on Wednesday!

Don´t miss a workout:

5 thoughts on “Built to last – Fitness Challenge – Day 7”

  1. Pingback: Throw in the towel with the challenge? – Getting Healthy

  2. thanks for another great workout David – I’m a bit behind as I took a vacation for my birthday and Thanksgiving, but I’m back on it! Thank you!!

  3. Humm, I’m not sure why my likes aren’t working, I’ve gone through and could have sworn I ‘liked’ each page as I finished the workout, but when I went back, they are gone… I’m wondering what happened with them – they appear for a few minutes, but I leave the page and go back and it’s gone… Strange! But I want you to know that I am liking it and I like the YouTube’s very much – they are great!

    1. I think you have to sign in to your WP account, because I’m not seeing your avatar and your name is “someone” 😅

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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

0

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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