REMISE EN FORME à la maison : le programme idéal ! 💪

Hello team! And that's it! Hello and welcome to this 7-day fitness program. It's the program that will allow you to keep in shape throughout your life and also if you want to get back into sport, it's a program that will allow you to get back into sport, into physical activity, in the best conditions. This program will consist of 7 days, 2 videos of 10 minutes per day. From Monday to Saturday, you will have 2 videos per day, so 2 videos on Monday, 2 videos on Tuesday, etc. until Saturday. The first 10-minute video will be about the whole body. It's a full-body video, and it's fitness exercises, a little bit of muscle strengthening, but it will warm up the whole body for 10 minutes. The second video that I offer you per day, of 10 minutes also, will consist of a targeted reinforcement per area. We will see the arm area, the leg area, the back area, the abdominal area, the buttocks area. So you will see, you have a set to also strengthen each area of your body. This reinforcement video, you can do it 1 or 2 times, and the first 10-minute video, the full-body video, you can do it 1 to 2 times. This will allow you to have just the first video, 10 minutes full body. If that's enough for you, you only do that. You can do 10 minutes full body, plus 10 minutes targeted reinforcement, or you can do 2 times the first 10-minute video, it will make you 20 minutes, plus targeted reinforcement, it's already 30 minutes of sport per day, it's very, very good. And if you want to push a little bit, you do 2 times the first video, which will make you 30 minutes of complete reinforcement, it's 3 sets of 10 minutes, it's very good. And then you finish with 10 minutes of targeted reinforcement. If you really, really, really want to push the thing, you do 3 times the first video, and 2 times the second, which makes you 50 minutes in all, and you really worked well. But you don't have to do all this, of course, and you can just do the first 10-minute video, or both targeted and full-body reinforcement. On Sunday, you also have 2 videos of 10 minutes, the first is full-body stretching, so you're going to have stretching exercises for the whole body, and the second 10-minute video, it's going to be a little more intense stretching, a little deeper, a little more in depth, to stretch even more. You can of course do one or the other, or do both. If you do both, you first do the first, and intense stretching in the second. In each video, it will always work the same way, you will have 10 minutes, and each time you will have an exercise that lasts 1 minute, and for each video, you will have 10 different exercises. So 10 exercises, 10 minutes, 1 exercise per minute. For this program, you will need a yoga mat, you can also wear sneakers if you are more comfortable, and you don't want to slip. I prefer to be barefoot or in socks, because it doesn't slip at all on my mat, but if you want, you can be completely barefoot, or put on sneakers, it's as you prefer. You can take out your most beautiful dumbbells, your laces and your elastic bands, possibly. I will not use the laces or the elastic bands during this program, however, I will mainly take dumbbells for the targeted reinforcement, and sometimes for the first 10-minute video, full body, we will need a few dumbbells, but you can take 0.5 kg, 1 kg, 2 kg, 3 kg, 4 kg, 5 kg. So I admit that I didn't use 4 and 5, I think 3, I didn't warm up too much either, but you can use the smallest weights, and you will see each time, you adapt. In the next video, we will see the exercises, exercise by exercise, to do them well, so that later in the program, there is no explanation part, and that right away, we do the 10 minutes, and that you don't waste time. So, the dumbbells, of course, that's what I meant, is that you don't have to use them. If you don't want a load carrier, and that you are just starting, you can do the movements empty, without a load carrier, without dumbbells. If you want, you can use weights of 0.5 kg, 1 kg, etc. 2 kg, 1.5 kg, etc. You do according to your pains, for example, if you have pain, you do according to your feeling. At each exercise, you do at your own pace. There is no repetition of exercises. It's not, we do this exercise 20 times, we don't do this exercise 30 times, it's 1 minute. So in this minute, if you want to do the exercise 3 times, you do it 3 times, if it's your rhythm. If you want to do it 30 times, you do it 30 times. Each time, I'm going to give a little rhythm, but of course, you adapt it to you. You adapt it to your morphology, to your level, because it's all level. Because we can adapt and make variations. That's in the next video, you'll see. You can adapt to the load carrier, you can adapt to the speed of execution. You can adapt by doing variations. That's what we'll see in the next video. So here is the little explanatory video of this program. I really invite you to do the 5-minute warm-up video before each video, but you don't have to do it. It depends on what time of the day you start this program. I wish you a good program, the explanatory video of the exercises, very important to watch. And then you just have to start. See you in the next video. Hello team! That's it!