Hello everyone !
Today is monday
Let's go for the 1st training of the Our Fitness Journey Guide !
Let's go for the first session
it's going to burn !
To access directly to the video of each workout
you just have to click on the link in the pdf
and it sends you to the video !
So let's go !
First circuit
Hello friends, it's been a long time since we vlogged
at least for us it's been a while, but you might have seen our Japan vlogs
There is a lot of others japan vlogs to edit , a lots of you are waiting for them
it takes us a lot of time to edit so I will do one at a time
There is several things that happened, since then, since our trip to Japan
You might have follow this on our social networks, on Instagram. We passed our driving licence !
We find a little car, and we just released our program
A bodyweight program, to do at home
And right now, Clem is starting the 1st day of the program, she's all for it !
I'll show you briefly
So we are super excited and happy, I would love to start the program too
but the only thing is that
I didn't show you but since Japan something silly happened to me
I broke my finger
So it's been a month and a half, almost two months
since I broke my finger
at the gym, foolishly in a seat that closed on my finger
So I keep training at the gym
I changed my workouts
I do this with a strap to compensate for
and I changed some exercises
But then I wanted to start to program, but there is a lot of movements like burpees
or others where you're supposed to have your hands flat on the ground, so I won't be able
I'll try it later, but Clem started it
Some of you started it too, we wish you the best
We are going to move out really soon, so I have to remove something that's been here for years
I show you
It's my beer collection
I have a beer collection, that I brought here six years ago
I was collecting beers, everytime I drunk a beer from a different country I would keep it
So what I'm gonna do today to keep track of these, I am going to take a picture of each one
And then I will throw these away
So let's go
I pulled out the first shelf
I have to take a picture one by one
And you have in the back Clem who's working out
The contrast
So now we are going to to the gym
I am going to show a little shoulders, biceps, triceps workout
with a broken finger
Come with us, let's go
Wait for me I don't have my bag
We just came back from the gym
We are going to have lunch
we wanted a talk a little bit more of the program because we had a lot of questions
we wanted to add some informations
we worked 1 year on this program, Clem spent a year testing, and trying the best exercises, the best circuits..
So it can be the most efficient as possible
First of all, maybe your first question is
How long does the program last ?
The program lasts 12 weeks
it's composed of three workouts a week
and each workout lasts 30min
For example, on monday, you have 3 circuits of 10 min each
and each little circuit is made of 4 exercises that you repeat for 5 rounds
Here it is about the composition of the program
Now in english !
So a question we've been often asked too
regarding the exercises
so first of all, in the pdf, you have all the exercises detailed with little pictures
So for the execution of the movement, everything is explained
and in addition to that
on each circuit, you can click on a link
and the link sends you directly on to the corresponding video
So you don't bother, you click on the link, you have the video
and with this it allows you to have music to motivates you
and the chrono, which is really convenient
and the fact of watching someone doing the workout with you
we focus less on having muscles pain
we are a little bit more distracted, by seeing someone doing the workout too
so time goes faster, and it's get easier
it's more motivating
why does the program is necessarily going to work on you ?
it's because we alternate between periods of intense exercises and rest
In english, maybe you've already heard this term, it's called HIIT
High intensity interval trainings
So you alternate periods of intense exercises with periods of rest
what happen is that your body is burning calories intensively during the workout
But it is still going to burn after
up to 48 hours after the training
so your burn during and you burn again after up to 48 hours
whereas if you are running, you are burning calories for sure
but you are burning during the run
once you're done running, it's over, you're body stops burning
that's why HIIT are really interesting
because you can train like in our program for 30min
so it's doesn't take two hours a day
you burn during the 30min and after up to 48 hours
We choose exercises that are going to make you work a lot !
they are muscular, but they also made your heartbeat up so you can burn a lot of calories
The effect I am talking about, burning calories after the training
it's called.. after effect...
is it after effect or effect after burn ?
No it's the after burn effect !
after effect is a software
it's adobe !
so it's the after burn effect
so in your workout, you have 3 circuits of 10 min each
and in between each circuits, I recommend you to rest for 1min30 to 2min
You breathe, you drink some water
but you start again right after, don't sit or anything because if you do it's gonna be hard
you have to give the best you can
but honestly I did it I was sweating a lot
and I don't easily sweat during my workouts !
So that means your body is chocked
it's true that we didn't share a lot of the inside of the program
you certainly understand why, well .. we are not gonna..
we are not going to tell our secret !
no but.. we won't put this, ok, we don't care
yes, yes I will put it, I put everything of this video
everything you said, even you were scratching your nose, I put it on the edit
you're gross
We tried to do this the easiest we could
you'll see that in the preface of the program
I advice you take a picture of your body before starting the program
and then regularly, every week
because you have to stop
relying on the number on the scale my friends
you can weigh yourself now and then, but don't get crazy with it, don't weigh yourslef every day
the most important I think
you can measure yourself
and you watch the reflect of your body in the mirror, your clothes
you will easily see your progress by watching your body directly and with the pictures you took
you'll see it directly, you take a picture every week, by the end of the week
you'll see the evolution
and at the end of the program you'll see the difference, like crazy
it's important to take picture because after it becomes concrete
so take pictures
even if you don't really like it, it's for yourself
it's for you, so do it
we also told you if you want to send us your pictures
if you want us to share your progress on our social networks
we gave an email address, only if you want to send these
but once again this is for you
what's interesting in this program is that we gave you enough informations
so you can be independent
ouch
wait
so you can be independent
and that you can keep
learning by yourself, the program is so varied
that after the 12 weeks, you can continue
there is also a little nutrition section
because we know that for having progress you have to train
but you also have to adapt your food and care for the amount of calories you're eating
we explained you everything,
I made you a section about nutrition
maybe
maybe there will be a next pdf about nutrition
that would be really more complete
so tell us in the comments if you would be interested in having, not a program, but
a really complete pdf about nutrition
with recipes, ideas, examples
we could give the amount of calories per recipe etc
I hope we told you the essential of the program
obviously if you have any question
for those who buy the program too
if you questions day by day, you can ask us on instagram
or even below this video
don't hesitate, no question is silly so don't worry
you ask and we'll answer
So here it is
I think we told the essential
don't hesitate of sending messages on instagram
we answer easily, we are pretty accessible
and if you want to get your program
the link is in the description box
spread the word around you,
we opened a facebook group, there is already a few people who started training
everyday people are asking us how we get motivated etc
but I think that when you start working out
and you plan to do it 3 days a week
you just have to tell you that it's a part of you schedule
it's like when you have to do your gocery shopping, you have to do it, so you do it
it's the same with working out
at first maybe it's going to be hard to do it every time
better this than eating chips in front on the tv all the time
it's also cool, it's nice, we like it, sometimes
the fact to put this in your daily schedule
at the end you don't even need motivation
it's one of your daily activities
and you do it, and once you get that after every workout you feel so good
because the endorphins of the after workout
honestly you don't even need motivation in fact
we are going to end our lunch
and I hope you enjoyed this video
I don't if there is something after this clip
you'll see !
I hope you enjoyed this video
we are certainly going to post some Japan vlog
because it was awesome
you need to see this
you only saw 1/20th of everything we filmed there
we really filmed everything there
everything we did, everything we discovered, everything we ate
we would love to share this trip with you
let us know if you are waiting for these
if you like the Japan vlogs
See you next week
and don't forget to like the video
check the link down below
to get your program
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