8118 Weight Loss & Strength training Programme Day 4 stop lying on the floor & watch Peaky Blinders

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FREE GRENADE CARB KILLER BARS – FREE FITNESS PLAN – 8118 Program Day THREE – FREE PROTEIN BARS

WIN 5 GRENADE BARS IN OUR FREE PRIZE DRAW CLICK THIS LINK TO ENTER

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3 LUCKY WINNERS WILL BE ANNOUNCED NEXT FRIDAY NO LIMIT TO THE NUMBER OF ENTRIES YOU CAN MAKE – WE WILL THEN POST THE BARS OUT TO THE WINNERS FREE OF CHARGE
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FREE Music also listed below if you want to use it during your training session.

Please leave a comment below and answer today’s question:

*** Why are you looking to get fitter and lose weight ?****

DETAILS OF TODAYs PROGRAM LISTED BELOW

Don’t forget to subscribe so you don’t miss tomorrows program and can enter our free prizes draws leave us some comments and suggestions of what you want to see next.

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! Today’s program is below!
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MORE FREE PRIZES DRAWS ON THE WAY IN THE MEAN TIME CLICK THIS LINK FOR HALF PRICE ON GRENADE BARS AND IF YOU SPEND £50 YOU GET A FURTHER 25% OFF

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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! Today’s program is below!

DAY THREE PROGRAM

3 Sets of the following #8118 Program

13 Press-Ups
13 Squats
13 Sit-Ups
13 Lunges

REPEAT THREE TIMES FOLLOWED BY THE FOLLOWING CV WORKOUT

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

Warm Up – 15 mins (HR approx. 40%)

Sprinting – 10 mins

20 Secs Sprint (HR approx. 75% – 85% Max) 10 Sec Rest Repeat 4 times (total 4 minutes)
30 Secs Sprint (HR approx. 75% Max) 30 Secs Steady pace or Jog (HR approx. 50% Max)

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:

Track: Egzod – Mirage (feat. Leo The Kind) [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://youtu.be/jrnUNG9vgZM
Free Download / Stream: http://ncs.io/MirageYO

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.

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