Sunday March 29, 2009
If you don’t got abs, you’re fired! that’s funny stuff. Abs are hard to get because it takes a lot of hard work, good eating habbits and time. I’m experiencing the result of Time, hardwork and nutrition because I’m getting some wicked abs. I found this great article at www.askmen.com . Read it because it may prevent you from getting fired!
10 Minute Trainer ABS workout
Date: March 29nd , 2009
Start time: 10:15 am Workout Duration: 50:17
Calories Burned: 400 Fat Calories: 50%
Max. HR: 153 bpm // 71% my max Heart rate
Avg. HR: 113 bpm // 53% my max HR.
Exercise Time In Zone of (117 – 133): 11:36 minutes
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MY PRE-PLANNED 5 MEALS
MEAL 1 – 10:30 am - Whole wheat toast.
MEAL 2 – 12:30 pm- (2) packages of Apple and Cinnamon oatmeal with heated apples topped with vanilla, sugar and cinnamon sprinkles
MEAL 3 – 2:30 pm - Anator P70 shake with BCAA’s added.
MEAL 4 – 4:30 pm - www.hons.ca on Robson st. Dinner with the family (Minced beef with raw egg on rice, sweet n’ sour pork, pot stickers, and Crispy noodle with chicken and bean sprouts. mmmmm…
MEAL 5 – 6:30 PM - www.lacasagelato.com - Vanilla with butterscotch chips on a Waffle chocolate dipped cone.
MEAL 6 – 9:30 PM - Mini Wheats with milk
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2:00 - 0:00 Warm-up (recommended)
10:00 – 9:30 Cross Crunch
9:30 – 9:00 Bridge Crunch
9:00 – 8:30 Iso Bike
8:30 – 8:00 Speed Bike
8:00 – 7:30 Golden Gate
7:30 – 7:00 Side arm “O” crunch
7:00 – 6:30 Switch sides – Side arm “O” crunch
6:30 – 6:00 Hip lift kick
6:00 – 5:30 Switch sides – Hip lift kick
5:30 – 5:00 Plank “O” crunch
5:00 – 4:30 3-point Plank Crunch
4:30 – 4:00 Switch Sides – 3-point Plank Crunch
4:00 – 3:30 Lolasana
3:30 – 3:00 the Dawn
3:00 – 2:30 Mountain Climber
2:30 – 2:00 Superman Crunch
2:00 – 1:30 Tic-Toc-Lift
1:30 – 1:00 Peek-a-Boo
1:00 - 0:30 Scissor Crunch
0:30 – 0:00 Scissor Lift.
2:00 - 0:00 Cool-Down (recommended)
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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”
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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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TOMORROWS WORKOUT IS
2 MINUES – WARMUP
10 MINUTES – CARDIO
10 MINUTES – CARDIO CORE
10 MINUTES – UPPER BODY
2 MINUTES – COOL DOWN
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