8118 BEST Fitness & Weight LOSS Programme on Exmouth BEACH Day 29 Trailer – 8118 CHARITY CHALLENGE

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CANCER RESEARCH – HELP FOR HEROS – THE FIRE FIGHTERS CHARITY

To support this initiative whilst having a bit of fun and getting fit this is what you need to do:

1: Make a video you or a group doing the #8118 Program – 10 Reps of each exercise (Sit-Ups, Press-Ups, Lunges and Squats) the funnier the better by yourself in big groups or in strange and wonderful places.

2: Edit it or send it to us to edit it using the background music “Stick Together” by Elias Näslin from our short clip https://youtu.be/0ARYFQijV_k you can also find it on this site https://videoblocks.go2cloud.org/SHCB where you get a free trail of their music.

3: Post it on Twitter with the hashtags #8118 #8118Charity tagging @8118Fitness

4: Post it on Instagram with the hashtags #8118 #8118Charity tagging @8118fitness

5: Post it on FaceBook with the hashtags #8118 #8118Charity tagging @Fitness8118

6: In your description please SHARE the just giving page YOU WISH TO PROMOTE AND SUPPORT and money raised will go to the 3 charities

HELP FOR HEROS – https://www.justgiving.com/fundraising/hieth-george1

FIRE FIGHTERS CHARITY – https://www.justgiving.com/Hieth-George2

CANCER RESEARCH – https://www.justgiving.com/fundraising/hieth-george

Feel free to put it on YouTube as well if you like, we will then start to collate them weekly and do a montage every week, we will also DECIDE WHICH ONE WE LIKE THE BEST AND SEND OUT A PRIZE
We will also have an email set up if you want to send us message or videos to edit, plus the 8118 FaceBook, Twitter and Instagram pages will be ready and waiting for your support and comments.

FaceBook : https://www.facebook.com/Fitness8118/
Twitter : https://twitter.com/8118Fitness
Instagram : https://www.instagram.com/8118fitness/

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

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

Check out the rest of our channels & visit our social media sites for extra ideas and support

MY FITNESS PAL APP:

Android: https://www.myfitnesspal.com/android
iPhone/iPad: https://www.myfitnesspal.com/iphone

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!

The Truth About Getting Fit

DAY 29 PROGRAM

3 Sets of the following #8118 Program

38 Squats
38 Lunges
38 Press-Ups
38 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 3 TIMES FOLLOWED BY THE FOLLOWING CV WORKOUT
Your choice – Cross Trainer, Cycling, Turbo Trainer, Tread Mill, Run, Rowing Machine etc.

10 Mins Warm Up (40% Max HR)
10 Mins – 1 min Sprint (75% Max HR) 1 MIN Steady Pace (50% Max HR) 5 Times
Warm Down – at least 15 mins (HR approx. 40%) or till the end of the NETFLIX program which ever is the longest!

Todays Music Track for training is by:

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

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