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The 10 minute trainer is coming to an end.  One more day left and I have successfully completed the program.

Some of my successes so far!

  • My kids being able to wrap their arms around me entirely when they hug me.

  • Unlimited energy in everything I do all day every day. Being able to play sport after sport after sport.

  • My resting heart rate is under 60 bpm now

  • Ripped abs!

  • 30lbs weight loss.


Stay tuned for my before and after pictures.

————————————————————————————————–

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

———————————————————————————————————-

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)

—————————————————————————————————————

“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)

—————————————————————————————————————————-

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”

——————————————————————————————————————

2 MINUES - WARMUP




10 MINUTES - CARDIO

10 MINUTES - CARDIO CORE

10 MINUTES - ABS

2 MINUTES - COOL DOWN 

www.ducharme.ws

www.youtube.com/mrreman 

 www.facebook.com Chris Ducharme


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