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AMICALE OFFICE

President: Denis HUBER

Co-President: Nathalie VERNEAU

Vice-President: Ellen FOURNIER

Treasurer: Catherine GUERRERO

Executive Secretary: Renée MORITZ

Elected Members: Keltoum BELAID, Alla HEITZ, Janis SYMONS

SECRETARIAT

AGORA - Office A1.09V
+33(0)3 88 41 32 66 
amicale@coe.int

 

HORAIRES D'OUVERTURE : 

Du lundi au vendredi :

- de 9h30 à 12h30

- 14h00 à 17h00.

Offres Avantages
ASCE - Sport ASCE - Sport
Stay fit, 28th day

Stay fit, 28th day

Calendar from 18/05/2020 to 31/05/2020

MONDAY 18 MAY 2020

Today's exercises have been prepared by Olivia Conrad. It is a cardio-fitness training made out of 9 exercises. Its called "Fit & firm workout".

Look carefully at the picture to adapt your position for each exercise. You will need a step or small chair and dumbbells (max 1 or 2 kilos). Let's go!

1. 20 Step up on a step or a chair.

2. 20 dips on a chair. Watch the video for more precision on the body movement to do: https://youtu.be/ZFQ6yZ6JqYg

3. 20 mountain climbers. Watch the video for more precision on the body movement to do: https://youtu.be/UNBiOYnQLRo

4. 20 squats with dumbbells. Start with your outstretched arms in front of you and go down on the squat position with your dumbbells placed between your knees.

5. 20 classic squats. Watch the video for more precision on the body movement to do: https://youtu.be/9GRp13UT1Jc

6. 20 Sumo squats. Watch the video for more precision on the body movement to do: https://youtu.be/9ZuXKqRbT9k

7. 20 arm extension with dumbbells on the side; do ten on the left side, 10 on the right side.

8. 20 Skater movement; do ten on the left side, 10 on the right side.

9. 20 “T” position, with your outstretched arms in front of you, your eyes fixing on one spot in front of you, and your leg outstretched on the same level as your arms. Switch your legs, left leg then right leg.

Done for today! Stay fit and tuned to discover more cardio-fitness exercises tomorrow. 

Take good care of yourself and your families.