10 MINUTES – CARDIO
10 MINUTES – CARDIO CORE
10 MINUTES – ABS
2 MINUTES – COOL DOWN
www.facebook.com Chris Ducharme
Some of my successes so far!
Stay tuned for my before and after pictures.
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MY PRE-PLANNED 5 MEALS
MEAL 1 – 9:30 am – Protein shake with glutamine and mixed berries added.
MEAL 2 – 11:30 am – Sleeping
MEAL 3 – 1:30 pm – Sleeping
MEAL 4 – 3:30 pm – Slurpee and hotdog with cheese, onions, relish and black olives from www.7eleven.com
MEAL 5 – 6:30 pm – Pinacoco bun.
MEAL 6 – 7:30 pm – Meat Lasagna
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MY PLANNED WORKOUT
TOTAL BODY
“10 Movements in 10 Minutes”
2:00 – 0:00 Warm-up (RECCOMENDED)
10:00 – 9:00 Chuck Ups
9:00 – 8:00 Switch Wrist Lawn Mower
8:00 – 7:00 Corkscrew-Military Press
7:00 – 6:00 Crazy Eights
6:00 – 5:00 Tricep Kickback Throws
5:00 – 4:00 Band / Tubing Crunch
4:00 – 3:00 Cyclone
3:00 – 2:00 Rocking Iso Lunge
2:00 – 1:00 Deep Seats (close, medium, wide width)
1:00 – 0:00 Carlito Pushups
2:00 -0:00 COOL DOWN (RECCOMENDED)
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“YOGA FLEX”
10 Movements in 10 Minutes
2:00 – 0:00 Warm-up (not reccomended)
10:00 – 9:00 Sun Salutations
9:00 – 8:00 Split Leg Hamstring stretch
8:00 – 7:00 Runners Angel Pose
7:00 – 6:00 Right Angle Pose
6:00 – 5:00 Warrior II + Reverse Warrior
5:00 – 4:00 Hamstring stretch
4:00 – 3:00 Wide leg + Cobblers Stretch
3:00 – 2:00 Pigeon Stretch
2:00 – 1:00 Torso Twist
1:00 – 0:00 Cat / Camel & Child pose
2:00 – 0:00 Cool-down (reccomended)
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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”
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2 MINUES – WARMUP
10 MINUTES – CARDIO
10 MINUTES – CARDIO CORE
10 MINUTES – ABS
2 MINUTES – COOL DOWN
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