Article written in collaboration with Philippe Morvan, training supervisor at Énergie Cardio and accredited kinesiologist.
Every new year brings with it new resolutions! If one of your resolutions is to get back into shape after the holidays, Énergie Cardio proposes a gym-based four-to-six week exercise program. If you feel you’re short on motivation, a trainer is ideal to encourage you, give you expert advice and find the perfect exercises for your needs. Of course, the more regular your workout, the quicker the results. Don’t hesitate to sign up for group courses at a gym near you to complete this program.
Combined with healthy eating and lifestyle habits, this program put together by a kinesiologist will help you build your strength and tone, while increasing your cardio-vascular capacity. So get ready to push yourself!
LEG EXERCISES
Strong legs help you be more effective when doing other exercises and keep the lower body mobile and healthy.
Slowly lower as if your knee wants to touch the ground, while keeping the trunk vertical and the legs hip width.
Respect your amplitude of movement and make sure to keep your knees slightly flexed and avoid hyper-extending them.
UPPER BODY EXERCISES
A toned trunk improves your posture for both your workouts and daily life.
Keeping the abs engaged throughout the exercise, lower close to the ground then come back up without over-extending the elbows. If the exercise is too demanding, you can do it on your knees.
With the arms extended, the trunk bent backwards and feet on the ground, do a pull-up to bring the wrists to the level of the torso. Keep the back straight by engaging the glutes and the back extensors.
In a seated position with your back straight and the weights on each side of the body at the height of your chin, push the weights up to extend the arms, then return to initial position.
ABS EXERCISES
These exercises are great for toned abs.
Raise onto the forearms and tips of your feet, and keep the posture for 30 to 60 seconds.
CARDIOVASCULAR WORKOUT
Don’t forget that a complete workout must include cardio exercises.
Walk or jog on the treadmill for 15 minutes to an intensity of 6/10, meaning “a bit difficult”: you should be able to speak but have difficulty finishing your sentences.
Do 5 repetitions of 1 minute of effort followed by 1 minute of rest. The intensity is 8/10, meaning “very difficult”: you should be unable to speak or maintain the pace for over two consecutive minutes.
FLEXIBILITY EXERCISES
Flexibility exercises are perfect for maintaining amplitude of movement and to ensure functional mobility.
Push the forearms against the wall and turn your trunk slightly in the opposite direction.
Bring the foot to the level of the opposite knee. Flex the hip by trying to touch the toes of the extended leg.
In lunge position, with the trunk straight, bring your leg back to the level of the bum.
Each of these exercises is important. Some will certainly be tougher than others, but if you work out regularly, you’ll quickly notice progress. You may want to keep a journal of your workouts to keep track of your improvement and keep yourself even more motivated. Go for it!
Feel like testing out one of the Énergie Cardio gyms near you? Just fill out the form for 7 days’ limited access to the facilities and group courses at one of the 33 branches in Quebec.
The publications on this site are for information and educational purposes only. Before starting the workout, ensure that this program is right for you with a kinesiologist. If you experience health problems, it is recommended that you consult a doctor before starting the workout program. This program is designed for an asymptomatic clientele.
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