Simply Fit New York Edition - 6 tips to stay fit and healthy in NYC

Train like Pallesen – The full customized workout program (Day 3)

this way by pallesen, simply fit, fitness, workout, personal training, customized program, pt, personlig træning, TRX, HIIT, hight intensity interval training, tabata, day 1, senses, yoga, costume, blogger, travel, stay fit, ferie, i form, stay motivated, motivation, motion, plyometric training, resistance,It’s time for the third and final day of Julie’s workout routine, read more about Julie and see the full program for day 1 here and day 2 here. The program has 3 days, and should be spread out during your week. In between you can do other activities such as yoga, a longer run, lay on your sofa or whatever you like:)
Julie?s shape has accelerated over the past years, and we ended up competing whenever we had the chance in classes or when working out together. Due to my knee injury, Julie is wearing the crown, for now…
She lives a busy life with a lot of traveling, one of the number one reasons for people to get out of shape! Julie didn?t want that to happen, so I started making workout programs for her to use, when out of the country. This is individually made for her and her shape, strengths and weakness, but might give you some inspiration for your own workouts.
This actually her 4th program, you can see the first 3 on her blog This Way by Pallesen.
IMPORTANT: Start at your own level and listen to your body. This is customized for Pallesen, but feel free to try it out;)!
this way by pallesen, simply fit, fitness, workout, personal training, customized program, pt, personlig træning, TRX, HIIT, hight intensity interval training, tabata, day 1, senses, yoga, costume, blogger, travel, stay fit, ferie, i form, stay motivated, motivation, motion, plyometric training, resistance,
Day three focuses mainly on strength training. Building strength and shaping the areas Julie wanted to focus on. In this case there’s a large focus on legs and upper back. Keep in mind that you need to train your entire body and make sure there’s balance. This program is made for Julie, her wishes and her weakness, in order to create balance in her body:)

DAY 3:

Light Warm-up
10 minutes (run/eliptical/jump rope)
Strenghtraining
(1 minute breaks between sets)
Leg press (1×20/1×30/1×40/1×50) (40kg, full range of motion)
Stability ball leg curl / 1 leg  (3×10 to each side) (keep hip up)
Walking lunges 6kg. Each hand (3×20 steps)
Pull-ups / underhand grip (5×3) If you can’t pull yourself up all of the times, then jump up, and go slowly down, keeping your core straight and still.
Bumbbell Row / bent over /single arm (x12 each arm)
Stability Ball Pullover / dumbbell (3×10-12) 6kg. Maybe more
Stability ball Hyperextension / legs up (3×20)
Tabata training (8 rounds)
Wall sits
Stretching and foam roller (Chest openers with foam roller*)

*Google if necessary
Pallesen combines her workout with yoga, boxing, surfing and whatever she?s able to do on her adventuress travels around the world. And she eats a healthy and balanced diet;)
Have a look at day 1 and day 2 for this program, and stay tuned for next workout routine;) #simplyfit
this way by pallesen, simply fit, fitness, workout, personal training, customized program, pt, personlig træning, TRX, HIIT, hight intensity interval training, tabata, day 1, senses, yoga, costume, blogger, travel, stay fit, ferie, i form, stay motivated, motivation, motion, plyometric training, resistance,

   

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Simply Fit New York Edition - 6 tips to stay fit and healthy in NYC