The Doctor Away Blog: 8118 Day 19 IT’S RAINING BUT WE ARE STILL TRAINING – GET FIT

The Best Weight Loss Secrets "THEY" Don't Want You To Know About!

WINNERS WILL BE ANNOUNCED SOON – WOODBURY COMMON AGAIN TODAY

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FREE Music also listed below if you want to use it during your training session.

Some of these scenes where filmed on different days as the weather was miserable on Day 17!

Please leave a comment below and answer todays question *** Why are you looking to get fitter and lose weight?**** DETAILS OF TODAY PROGRAM LISTED BELOW

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If you follow this program and eat responsibly making sure you burn off more calories than you eat then you will lose weight, become fitter and stronger. You will feel better in yourself and this will help towards you having a healthy lifestyle ……remember 100% effort and enjoy! Todays program is below!

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About This Video:

In this series of videos, we share training programs, nutritional tips and top tips on keeping fit, getting fit, losing weight and maintaining weight and it is totally free no gimmicks and no cost.
If you follow this program and eat responsibly making sure you burn off more calories than you eat then you will lose weight, become fitter and stronger. You will feel better in yourself and this will help towards you having a healthy lifestyle ……remember 100% effort and enjoy! Todays program is below!

DAY 19 PROGRAM

3 Sets of the following #8118 Program

28 Squats
28 Lunges
28 Press-Ups
28 Sit-Ups

REPEAT THREE TIMES FOLLOWED BY THE FOLLOWING CV WORKOUT

Your choice – Cross Trainer, Cycling, Turbo Trainer, Tread Mill, Run, Rowing Machine etc.

REPEAT THREE TIMES FOLLOWED BY THE FOLLOWING CV WORKOUT
Your choice – Cross Trainer, Cycling, Turbo Trainer, Tread Mill, Run, Rowing Machine etc.
s
15 Mins Warm Up (40% Max HR)
10 Mins – 40 SEC Sprint (75% Max HR) 20 SEC Steady Pace (HR 50% Max) Repeat 10 Times
Warm Down – at least 10 mins (HR approx. 40%) or till the end of the NETFLIX program which ever is the longest!

Todays Music Track for training is by:

Netapy – Legacy [Bass Rebels Release]
Song – https://youtu.be/hdZwk8JK8ds
Download/Stream- http://smarturl.it/Legacy-br
Follow Netapy – http://smarturl.it/Netapy-br

HOW TO WORK OUT YOUR MAXIMUM HEART RATE
220 MINUS YOUR AGE EQUALS YOUR MAXIMIUM HEART RATE heres and example:
• Subtract your age from 220 to get your maximum heart rate.
• Calculate your resting heart rate by counting your heart beats per minute when you are at rest, such as first thing in the morning. It’s usually somewhere between 60 and 100 beats per minute for the average adult.
• Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate.
• Multiply your HRR by 0.7 (70 percent). Add your resting heart rate to this number.
• Multiply your HRR by 0.85 (85 percent). Add your resting heart rate to this number.
• These two numbers are your training zone heart rate. Your heart rate during exercise should be between these two numbers.