Getting in shape after the holidays: the exclusive TotalFitness program from Énergie Cardio

Article written in collaboration with Philippe Morvan, training supervisor at Énergie Cardio and accredited kinesiologist.

Every new year brings with it new resolutions! If one of your resolutions is to get back into shape after the holidays, Énergie Cardio proposes a gym-based four-to-six week exercise program. If you feel you’re short on motivation, a trainer is ideal to encourage you, give you expert advice and find the perfect exercises for your needs. Of course, the more regular your workout, the quicker the results. Don’t hesitate to sign up for group courses at a gym near you to complete this program.

Combined with healthy eating and lifestyle habits, this program put together by a kinesiologist will help you build your strength and tone, while increasing your cardio-vascular capacity. So get ready to push yourself!


Strong legs help you be more effective when doing other exercises and keep the lower body mobile and healthy.

Exercise for the legs without a machine: static lunges

  • Sets: 1 to 3
  • Reps: 8 to 15

Slowly lower as if your knee wants to touch the ground, while keeping the trunk vertical and the legs hip width.


Exercise for the legs with machine: leg press

  • Sets: 1 to 3
  • Reps: 8 to 15

Respect your amplitude of movement and make sure to keep your knees slightly flexed and avoid hyper-extending them.



A toned trunk improves your posture for both your workouts and daily life.

Equipment-free exercise for the arms and abs: push-ups on the ground

  • Sets: 1 to 3
  • Reps: 8 to 15

Keeping the abs engaged throughout the exercise, lower close to the ground then come back up without over-extending the elbows. If the exercise is too demanding, you can do it on your knees.


Exercise for the arms and the back with equipment: inclined pull-ups with TRX

  • Sets: 1 to 3
  • Reps: 8 to 15

With the arms extended, the trunk bent backwards and feet on the ground, do a pull-up to bring the wrists to the level of the torso. Keep the back straight by engaging the glutes and the back extensors.


Exercise for the arms and shoulders with weights: overhead press with free weights in a seated position

  • Sets: 1 to 3
  • Reps: 8 to 15

In a seated position with your back straight and the weights on each side of the body at the height of your chin, push the weights up to extend the arms, then return to initial position.



These exercises are great for toned abs.

Exercise for the abs without machine: abdominal plank

  • Sets: 1 to 3
  • Tenue : 30 to 60 seconds

Raise onto the forearms and tips of your feet, and keep the posture for 30 to 60 seconds.



Don’t forget that a complete workout must include cardio exercises.


  • 15 minutes

Walk or jog on the treadmill for 15 minutes to an intensity of 6/10, meaning “a bit difficult”: you should be able to speak but have difficulty finishing your sentences.


Stationary bike

  • Set : 1
  • Reps: 5

Do 5 repetitions of 1 minute of effort followed by 1 minute of rest. The intensity is 8/10, meaning “very difficult”: you should be unable to speak or maintain the pace for over two consecutive minutes.



Flexibility exercises are perfect for maintaining amplitude of movement and to ensure functional mobility.

Stretch for the pectorals

  • Sets: 2
  • Hold: 30 to 60 seconds
  • Repeat on the other side

Push the forearms against the wall and turn your trunk slightly in the opposite direction.


Stretch for the hamstrings

  • Sets: 2
  • Hold: 30 seconds
  • Repeat on the other side

Bring the foot to the level of the opposite knee. Flex the hip by trying to touch the toes of the extended leg.


Stretch for the quadriceps

  • Sets: 2
  • Hold: 30 seconds
  • Repeat on the other side

In lunge position, with the trunk straight, bring your leg back to the level of the bum.


Each of these exercises is important. Some will certainly be tougher than others, but if you work out regularly, you’ll quickly notice progress. You may want to keep a journal of your workouts to keep track of your improvement and keep yourself even more motivated. Go for it!

Feel like testing out one of the Énergie Cardio gyms near you? Just fill out the form for 7 days’ limited access to the facilities and group courses at one of the 33 branches in Quebec.

The publications on this site are for information and educational purposes only. Before starting the workout, ensure that this program is right for you with a kinesiologist. If you experience health problems, it is recommended that you consult a doctor before starting the workout program. This program is designed for an asymptomatic clientele.