10 MINUTES – CORE CARDIO
10 MINUTES – CARDIO2 MINUTES – COOL DOWN
10 MINUTES – LOWER BODY
www.facebook.com Chris Ducharme
Saturday April 4, 2009
I’m almost there. 3 more workouts remaining and BAM! Emeril Laggasse style. Todays workout was great of course. Today, I didn’t bother wearing my polar Hr monitor. I tried, but I think my chest strap is dead.
The last three workouts are killer. Total Body workout being the toughest of the bunch.
The last week I have been awful in sticking with my eating plan. I pack my lunches, but I don’t eat them. I eat out at BP, RR, WS… Not good.
Tomorrow, my daughter Karis has a singing recital. She’s singing 3 songs becasue she is just so good. She is so good that she even wront her own song “You make me feel” and it’s awesome.
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MY PRE-PLANNED 5 MEALS
MEAL 1 – 9:30 am – Oatmeal (2) packages and Protein Shake (70g protein) with glutamine
MEAL 2 – 11:30 pm– www.edojapan.com Teriyaki Chicken with Shrimp on rice with cabbage. Medium Coke.
MEAL 3 – 2:30 pm – Protein Shake from Euro Health Club on West 4th in Kitsilano. (these are really good!) 25g protein and taste like ice cream!
MEAL 4 – 3:30 pm – MISSED
MEAL 5 – 5:30 PM – Tortillas with Salsa and Avocadoes
MEAL 6 – 7:30 PM – www.silvercity.com The Haunting in Connecticut – Popcorn with butter and glossette raisins w/ Water!
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CARDIO
“10 MOVES 10 MINUTES”
2:00 – 0:00 Warm-Up (I’d recommend)
10:00 – 9:00 Combo Run
9:00 – 8:00 Warrior Lunges
8:00 – 7:00 Tires
7:00 – 6:00 off The Line
6:00 – 5:00 Charlestown Kick
5:00 – 4:00 Circle Run
4:00 – 3:00 “The Gretch”
3:00 – 2:00 Defensive Slide
2:00 – 1:00 Side Lunge – Side Kick
1:00 – 0:00 Hop Squat – Run Home
2:00 – 0:00 Cool down (I’d recommend)
“Start Strong, Finish Stronger”
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CARDIO CORE – 10 MOVEMENTS / 10 MINUTESTOMORROWS WORKOUT IS:
2:00 – 0:00 Warm-up (RECCOMENDED)
10:00 – 9:00 CRESCENT PRESS (WITH USE OF RESISTANCE BELT)
9:00 – 8:00 OBLIQUE HOP SQUAT
8:00 – 7:00 TOWEL HOP SQUAT
7:00 – 6:00 THE BELLA TWIST
6:00 – 5:00 TWISTING SPRINTER
5:00 – 4:00 SPEED SKATER
4:00 – 3:00 LOADING DOCK (4 THE WAREHOUSE GUYS)
3:00 – 2:00 TRAVELING BODY BLOWS
2:00 – 1:00 ARC TWIST
1:00 – 0:00 REACHING SKATER
2:00 -0:00 COOL DOWN (RECCOMENDED)
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UPPER BODY – 10 Movements in 10 Minutes
2:00 – 0:00 Warm-Up (I’d reccomend)
10:00 – 9:00 3 x 5 Chest Press
9:00 – 8:00 Lunging Lawn Mower
8:00 – 7:00 3 Level Shoulder Fly’s
7:00 – 6:00 Crazy Eights
6:00 – 5:00 Kick back / Throw combo
5:00 – 4:00 Incline / Decline Chest press
4:00 – 3:00 High / Low Lat Row
3:00 – 2:00 Shoulder Fly / Chest Press combo
2:00 – 1:00 Police Curls
1:00 – 0:00 One-arm Tricep Extension
2:00 – 0:00 Cool down (i’d reccomend)
“start strong, finish stronger”
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2 MINUES – WARMUP
