Sundays are busy, busy, busy and I was still able to fit in a 10 minute workout and I am thinking and most likely will do another 10-minute session. Even if it was only 10 minutes, it was an amazing good workout I tell ya. Tony’s Total Body workout was a challenge. Lack of personal conditioning is playing a part in these workouts being a challenge. I plan to change that. I’ve already made the decision that I’m getting back into shape and I’m commited to eating right and training harder and harder every day for the next 180 days. When I achieve my goal, then we will evaluate the results, quickly celebrate and set a new target to reach. I will be 210 and Lean and fast and conditioned in now 175 days remaining…
This workout was hard or should I say a challenge to complete. My shoulders were burning by the 4th minute, my core was weak when doing the tubing crunches and my shoulders were burning bad when doing the squats near the end. Others who are doing the training are probably thinking man this guy is a wuss.. My goal when I’m doing these workouts is to max on Form and effort. So, keep in mind for the 10 minutes, I’m doing
- Full range of motion
- 100% all out effort.
- Full stretch
- Full contraction
- I’m pushing myself to break down my muscle fibers.
- I’m pushing myself to stretch that little extra.
- and thus by minute 4, I’m fatigued.
I don’t give up, I just know that the next time I do this workout, I’ll be better, stronger and it will become easier.
Here’s the workout
TOTAL BODY – 10 Movements in 10 Minutes
2:00 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)
P.S My grub for the day
Meal 1 – Meta Protien Shake (oats, flax seed, greens plus, nuts, protien powder, Cold water, frozen blueberries)
Meal 2 – missed it (was at Drive Basketball with Cedric and karis)
Meal 3 – Veggie bucket with Crab meat (polluck), one Flax cookie by WWW.RSQUARE.COM (Red Square) a fitness town customer. These cookies are so awesome.
Power Flax cookies contain 23g protien, 34g carbs (13g fibre) , 24g fat (high in Omega fatty acids – a good thing) They are made from soy protien, ground flax seeds, dark rye flour, non-hydrated 100% vegatable margarine, brown sugar, blackstrap molasses, pure vanilla extract, baking powder. I purchased mine at SAVE-ON, but they are $2 cheaper if you buy direct @ Red Square off Marine and Boundary are.
www.rsquare.com
Flax seeds are very high in dietary fibre, protien and omega-3 fatty acids.
Meal 4 – Smoked turkey meat w/
Meal 5 – cooking family dinner. Two freshly fillet Cods. topped with onions and tomatoes and lemon. Baked. with Spinich and
Meal 6 – Carrot salad (grated carrots, pineapple, plain fat free yogurt, golden raisens, and some splenda sweetner) delicious.
Meal 7 - Bbq Peanuts 1/2 cup.
I haven’t bee drinking enough water lately, so I plan to up my intake of water.
In Awesome Health
Chris Ducharme
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