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Training Program Just in Time for Summer (Part 3)

Traininf program part 3

That’s it, it’s now time to share with you the third and last program to help you get back in shape. The following program can be performed by anyone. It contains a variety of exercises, and aims to strengthen the lower body and improve trunk stability and posture. For optimal results, make sure the last repetitions are hard to complete for each exercise. Adjust the weight accordingly.

Program #3
Duration: About 35 minutes
Frequency: 2-3 sessions/ week

Warm-up: 3-5 minutes. Perform enough cardio to break a sweat.

Exercise 1 : Extension of the lower limbs

Extension membres inferieurs keiser

Main target areas: Glutes, quadriceps
Accessories: Machine Leg Press
3 sets of 8 repetitions
Rest between sets: 2 minutes


  • While exhaling, perform a complete leg extension without locking your knees. Bring your legs back down until your they are close to a 90-degree angle.


  • Knees caving in.
  • Holding your breath.

Exercise 2: Extension of the lower limbs

Extension membres inferieurs keiser

Main target areas: Glutes, quadriceps
Accessories: Machine Leg Press
set of 20 repetitions

Description :

2 minutes after the last set of the first exercise, perform an additional set of 20 repetitions  – using a lighter weight, of course.

Exercise 3 : Dumbbell flye on the exercise ball

Rotation interne des bras

Main target areas: Pectorals, stabilizing muscles of the torso
Accessories: Exercise ball, dumbbells
3 sets of 8 slow repetitions
Rest between sets: 1 minute 45 seconds


  • Laying down with your elbows slightly bent, spread your arms apart until the dumbbells are level with your shoulders.
  • Push your arms back up until the dumbbells touch.
  • Perform the movement in a slow and controlled manner. This usually means a slower than usual speed. Aim for a tempo of 3-1-3, i.e., 3 seconds to lower dumbbells,  1 second of pause at the bottom position, and 3 seconds to lift the dumbbells.


  • Changing the angle of your elbow while performing the exercise.

Exercise 4: Seated cable row, triangle grip

Traction horizontale

Main target areas: Latissimus dorsi, biceps
Accessories: Cable station
3 sets of 10 repetitions
Rest between sets: 1 minute 30 seconds


  • Grip the handles in half pronation (as pictured).
  • Keep your back straight, and pull the handles horizontally toward your navel. Squeeze your shoulder blades together at the end of the movement.


  • Bouncing with your back to use the momentum to move the weight.
  • Lifting your shoulders while pulling on the handles.

Exercise 5: Dumbbell upright row

Traction verticale bras

Main target areas: Trapezius, deltoids
Accessories: Dumbbells
2 sets of 12 repetitions
Rest between sets: 1 minute 15 seconds


  • Standing with a dumbbell in each hand as pictured, pull the dumbbells under your chin, and make sure to lift your elbows as high as possible.
  • Control the dumbbells on the way down to the initial position.


  • Using gravity to lower the weight instead of maintaining muscular tension.
  • Not lifting your elbows high enough.

Exercise 6: Crunch on the exercise ball


Main target areas: Abs, stabilizing muscles
Accessories: Exercise ball
2 sets of 15 repetitions
Rest between sets: 45 seconds


  • Laying down on the exercise ball with the tip of your fingers on your ears, look at a spot on the ceiling.
  • Flex your torso by about 30 degrees while keeping your eyes on the same spot.


  • Trying to pull your upper body by sticking your chin to your chest.
  • Pushing behind your head with your hands.

Remember that the number of repetitions for a set determines the weight used. If, using a certain weight, you can perform more repetitions than prescribed for one set, it means you need to increase the weight.

Do you have questions, comments, ideas, suggestions? Don’t be shy to share them with me! Until then, have a great workout!

By Xavier Jutras

Xavier Jutras

Holder of a bachelor’s degree in kinesiology from the Université Laval, Xavier has decided to join the ranks of Nautilus Plus during the winter of 2012 to share his passion about training and sports in general. In sports, he has tried it all (soccer, tennis, dek-hockey, hockey, mountain biking, running, crossfit, etc.), so we could say he qualifies as a hyperactive person. That being said, between two sports, he particularly enjoys writing. Philosopher and blogger in his spare time, he gave himself the mission of selling you physical activity as the (sometimes unsuspected) solution to many of your questions and problems. With a very pragmatic approach, he will know how to guide you through the steps that will lead you to succeed in what should be one of the most important projects of your life: your own well-being. His motto: A healthy body leads to a healthy mind.

Training Program Just in Time for Summer (Part 3)is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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