10 MINUTES – TOTAL BODY
10 MINUTES – YOGA FLEX
10 MINUTES – CARDIO2 MINUTES – COOL DOWN
www.facebook.com Chris Ducharme
Today, I’m am back to the original me and I thank Tony and the 1420 minutes of training I completed in the last 84 days. For ever minute I did exercising on the 10 minute trainer, I lost .02 pounds. Interesting isn’t it?
————————————————————————————————–
MY PRE-PLANNED 5 MEALS
MEAL 1 – 9:30 am – Oatmeal (2) packages with Protein shake 50grams with Glutamine added.
MEAL 2 – 11:30 pm – Chinese food from New Town Bakery (House special crispy noodles)
MEAL 3 – 1:30 pm – missed (karis had her recital)
MEAL 4 – 3:30 pm -missed again (
MEAL 5 – 5:30 PM – missed again (played basketball @ Hamilton CC.)
MEAL 6 – 8:30 PM – House special crispy noodles left overs.
———————————————————————————————————-
MY PLANNED WORKOUT
CARDIO CORE – 10 MOVEMENTS / 10 MINUTES
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)
—————————————————————————————————————-
CARDIO – 10 Movements in 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”
——————————————————————————————————————
LOWER BODY – 10 MOVES / 10 MINUTES
2:00 – 0:00 WARM-UP (I recommend)
10:00 – 9:00 3 part Squats
9:00 – 8:00 Alternating Lunges
8:00 – 7:00 Front Knee + Front Kick
7:00 – 6:00 in & Out Hop Squats
6:00 – 5:00 Pendulum
5:00 – 4:00 3 way Jogging squats
4:00 – 3:00 Side Lunge + Side Kick
3:00 – 2:00 Tip Toe squats
2:00 – 1:00 Band Hip Raises
1:00 – 0:00 4 direction ISO Lunge
2:00 – 0:00 Cool-down (recommended)
“Start Strong, Finish Stronger”
——————————————————————————————–
2 MINUES – WARMUP
10 MINUTES – TOTAL BODY
10 MINUTES – YOGA FLEX
10 MINUTES – CARDIO2 MINUTES – COOL DOWN
www.facebook.com Chris Ducharme
Unsubscribe at any time.