Hello everyone and thank you for joining us for Day 9 of the Fitness Challenge!
Today you’ll be doing your first cardio session of the programme!
If you’re looking to lose weight, it’s important to include cardio sessions in your fitness routine: cardio is great for your heart and helps burn fat, boost your metabolism, and strengthen your heart and lungs. There are plenty of cardio activities to choose from — cycling, running, dancing…
But if you don’t have the option to do those, here’s a cardio routine you can do right at home.
Enjoy your session, everyone!
EXERCISES
This cardio circuit consists of 6 exercises. Perform each exercise for 30 seconds. The full sequence of 6 exercises should be completed without stopping and repeated 2 to 3 times depending on your fitness level, with a 2-minute rest between each round. Remember, if you’re not feeling great, you can take a longer break, drink some water, or shorten the duration of your exercises! The goal is to give it your best!
Exercise 1: High Knees
This exercise will work your cardio as well as your abs and quads!
Stand tall and engage your core. Alternately lift your left knee then your right knee towards your chest. Repeat as fast as you can.
Exercise 2: Mountain Climbers
Get into a plank position on your toes. Extend your legs and arms. Engage your core and bring your right knee towards your right elbow without letting your foot touch the ground. Drive back and switch to the left leg.
Exercise 3: Crunches
Lie on the floor with your knees bent and feet flat on the ground.
Place your fingers behind your ears, elbows out to the sides.
Engage your abs and lift your upper body towards your knees — your shoulders should rise off the floor using your abdominal muscles. Sit up with your arms extended in front of you.
Keep your gaze straight ahead; your chin should not touch your chest. Do not pull your head forward.
Lower your body back to the starting position.
Repeat.
Exercise 4: Jumping Jacks
Stand upright with your arms at your sides. Jump while simultaneously spreading your legs and raising your arms until your hands meet above your head.
Land in this position (arms up, feet apart), then jump again, bringing your legs together and lowering your arms back to the starting position.
Keep your back straight and your abs engaged.
Repeat.
Exercise 5: Jump Rope
Standing up, hold the jump rope in both hands and look straight ahead.
Place the rope behind your feet.
The exercise consists of jumping repeatedly while swinging the rope over your head. Keep jumping without stopping. The rope should rotate from your wrists.
You can pick up the pace for an extra challenge.
Repeat the exercise.
Exercise 6: Plank
Lie face down and prop yourself up on your forearms and toes.
Once in position, engage your core as much as possible along with the rest of your body.
Keep your body as straight as possible, in a horizontal line.
TIPS
How to improve your cardio?
- Set yourself goals (distance, time…)
- Mix up your activities: running, cycling, swimming, dancing…
- Use apps to track your progress and stay motivated
- Share your results with friends to keep each other going
THE ANTI-CELLULITE TIP
4 tips to incorporate into your daily routine to tackle cellulite:
- Don’t wear high heels every day. They prevent good circulation in your legs.
- Remember to squeeze your glutes several times a day. To make it a habit, link these micro-movements to everyday moments: while waiting for the bus or metro, during a coffee break, when checking your emails…
- Avoid lifts and escalators as much as possible. Try climbing stairs on your tiptoes while squeezing your glutes.
- Try getting off one stop early on the metro or bus and walking a little more each day.
Your daily bonus: Use the CelluBlue cup every day on the areas where you have cellulite to visibly reduce it in just a few weeks!
CHALLENGE VALIDATION STEP
At the end of the day, don’t forget to confirm your participation in Day 9 by heading to our Facebook page and/or our Instagram account and leaving a comment under today’s post with “DAY 9 DONE!”
Join us on social media and share your daily selfies during your workout with the hashtag #defifitnesscellublue! Our coaching team will be checking in every day on all the brave participants taking on the challenge! 🙂
Useful categories : Slimming Program.