June 2015 Challenge ~~ Jun 22nd - Jun 28th
cpanus
Posts: 20,321 Member
BODY WEIGHT EXERCISES
I borrowed this from POPSUGAR. I did the best I could with the youtube examples. Wish I could copy and paste the pictures from my word docs, but I don't know how. Ask me if you have any questions.
Directions: Repeat each three-exercise circuit TWO times. Start with 10 reps of each exercise, building up to 15 reps of each move as you get stronger.
1. Reverse Lunge and Kick
This is a great move for warming up the entire body. It's a dynamic stretch for both the hip flexors and the hamstrings.
https://www.youtube.com/watch?v=_ggxoUsCx7A
• Step back with your left foot coming into a deep lunge bending both knees to 90 degrees.
• Press the right heel into the ground as you push off with your left foot, kicking your left leg to touch your left toes to your right hand.
• With control, return to the lunge position. This completes one rep.
• Do 10 reps on each leg.
2. Single-Leg Forward Reach
Similar to yoga's Warrior 3, this exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too.
https://www.youtube.com/watch?v=qBE4v-CM9iw
• Stand with all your weight in your left foot, abs engaged and chest lifted.
• Reach your torso forward as you lift your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor.
• Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
• Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the right foot lightly on the ground. This completes one rep.
• Do 10 reps before switching sides.
3. Squat and Reach
Adding an overhead reach to a squat challenges the core while engaging and toning the upper back.
https://www.youtube.com/watch?v=VB5Dn-QyIt4
• Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
• Keeping your weight in your heels, and sit back into your deep squat. Make sure your knees do not go beyond your toes.
• Holding your squat, raise both of your arms overhead. Hold this position for a moment, then return to standing while lowering your arms to your sides. This completes one rep.
• Do 10 reps.
***REPEAT CIRCUIT***
4. Lateral Plank Walk
This move will challenge your core and define your deltoids, shaping your shoulders. This youtube has a pushup that you can do or not. Up to you.
https://www.youtube.com/watch?v=WwqPD0Z9IGw
• Begin in plank position with your hands underneath your shoulders, and your body in one straight line.
• Simultaneously cross your right hand toward the left as you step your left foot out to the left. Then simultaneously step your left hand and right foot to the left, returning to the plank position. Your hands move together as your feet step apart. Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level. This completes one rep.
• Reverse directions taking three steps the right.
• Do 10 reps in each direction to complete one set.
5. Push-Up and Rotate
Add a twist to your basic push-up to work your waist even more — rotation never felt so good.
https://www.youtube.com/watch?v=iu3VptPuikY
• Begin in a plank position with your feet in line with your hips.
• Lower your body toward the floor, then push through your arms returning to plank.
• Twist to the left, reaching your left arm to the ceiling without letting your pelvis raise or lower.
• Return to plank position, bringing your hand back to the floor. Complete another push-up and twist to the right. This completes one rep, and 10 reps completes a set.
6. Reverse Plank Bridge
This move is the ultimate booty burner, and it gets the triceps nicely too.
https://www.youtube.com/watch?v=m711wcrFJWU
• Begin seated with your hands behind you with your fingers pointed away from you.
• Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees.
• Lower your pelvis back to the ground to complete one rep.
• Do 10 reps.
***REPEAT CIRCUIT***
7. Scarecrow With Back Lunge
Holding a lunge tones the leg, while the scarecrow motion works small muscles that support the shoulder joint, which are known collectively as the rotator cuff. This youtube exercise uses weights. You don't use weights and you don't do the side lift.
https://www.youtube.com/watch?v=PuZzTEi1ADw
• Step your left leg back into a deep lunge, making 90-degree angles with both knees.
• Raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees making a loose fist with your hands.
• Hold the lunge while as you rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This complete one rep.
• Do 10 reps, then lunge with your left leg back for 15 more reps to complete a set.
8. Single-Leg Balance Touch
This exercise really works the deep glutes while challenging your core and sense of balance.
https://www.youtube.com/watch?v=aOm3Zp5zJ_g
• Begin standing with arms overhead with all your weight on your left foot.
• Keeping your spine long, reach forward bending your left knee, and touch both hands to the ground. Keep your abs engaged to keep your torso stable.
• Lower your right leg down while lifting your torso, bringing your arms overhead to complete one rep.
• Do 10 reps on each side.
9. Plank With Creepy Crawler
Bringing the knee toward your elbow while holding the plank is an effective way to work the obliques and tone your muffin top.
https://www.youtube.com/watch?v=M1GLCBjqrd8
• In a plank position, bring your left knee to your left elbow; then return the left leg back to plank position. Repeat this action on the right side to complete one rep.
• Do 15 reps to complete a set.
***REPEAT CIRCUIT***
Let me know what you think. Let me know if you want the arm exercises posted.
Chris
I borrowed this from POPSUGAR. I did the best I could with the youtube examples. Wish I could copy and paste the pictures from my word docs, but I don't know how. Ask me if you have any questions.
Directions: Repeat each three-exercise circuit TWO times. Start with 10 reps of each exercise, building up to 15 reps of each move as you get stronger.
1. Reverse Lunge and Kick
This is a great move for warming up the entire body. It's a dynamic stretch for both the hip flexors and the hamstrings.
https://www.youtube.com/watch?v=_ggxoUsCx7A• Step back with your left foot coming into a deep lunge bending both knees to 90 degrees.
• Press the right heel into the ground as you push off with your left foot, kicking your left leg to touch your left toes to your right hand.
• With control, return to the lunge position. This completes one rep.
• Do 10 reps on each leg.
2. Single-Leg Forward Reach
Similar to yoga's Warrior 3, this exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too.
https://www.youtube.com/watch?v=qBE4v-CM9iw• Stand with all your weight in your left foot, abs engaged and chest lifted.
• Reach your torso forward as you lift your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor.
• Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
• Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the right foot lightly on the ground. This completes one rep.
• Do 10 reps before switching sides.
3. Squat and Reach
Adding an overhead reach to a squat challenges the core while engaging and toning the upper back.
https://www.youtube.com/watch?v=VB5Dn-QyIt4• Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
• Keeping your weight in your heels, and sit back into your deep squat. Make sure your knees do not go beyond your toes.
• Holding your squat, raise both of your arms overhead. Hold this position for a moment, then return to standing while lowering your arms to your sides. This completes one rep.
• Do 10 reps.
***REPEAT CIRCUIT***
4. Lateral Plank Walk
This move will challenge your core and define your deltoids, shaping your shoulders. This youtube has a pushup that you can do or not. Up to you.
https://www.youtube.com/watch?v=WwqPD0Z9IGw• Begin in plank position with your hands underneath your shoulders, and your body in one straight line.
• Simultaneously cross your right hand toward the left as you step your left foot out to the left. Then simultaneously step your left hand and right foot to the left, returning to the plank position. Your hands move together as your feet step apart. Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level. This completes one rep.
• Reverse directions taking three steps the right.
• Do 10 reps in each direction to complete one set.
5. Push-Up and Rotate
Add a twist to your basic push-up to work your waist even more — rotation never felt so good.
https://www.youtube.com/watch?v=iu3VptPuikY• Begin in a plank position with your feet in line with your hips.
• Lower your body toward the floor, then push through your arms returning to plank.
• Twist to the left, reaching your left arm to the ceiling without letting your pelvis raise or lower.
• Return to plank position, bringing your hand back to the floor. Complete another push-up and twist to the right. This completes one rep, and 10 reps completes a set.
6. Reverse Plank Bridge
This move is the ultimate booty burner, and it gets the triceps nicely too.
https://www.youtube.com/watch?v=m711wcrFJWU• Begin seated with your hands behind you with your fingers pointed away from you.
• Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees.
• Lower your pelvis back to the ground to complete one rep.
• Do 10 reps.
***REPEAT CIRCUIT***
7. Scarecrow With Back Lunge
Holding a lunge tones the leg, while the scarecrow motion works small muscles that support the shoulder joint, which are known collectively as the rotator cuff. This youtube exercise uses weights. You don't use weights and you don't do the side lift.
https://www.youtube.com/watch?v=PuZzTEi1ADw• Step your left leg back into a deep lunge, making 90-degree angles with both knees.
• Raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees making a loose fist with your hands.
• Hold the lunge while as you rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This complete one rep.
• Do 10 reps, then lunge with your left leg back for 15 more reps to complete a set.
8. Single-Leg Balance Touch
This exercise really works the deep glutes while challenging your core and sense of balance.
https://www.youtube.com/watch?v=aOm3Zp5zJ_g• Begin standing with arms overhead with all your weight on your left foot.
• Keeping your spine long, reach forward bending your left knee, and touch both hands to the ground. Keep your abs engaged to keep your torso stable.
• Lower your right leg down while lifting your torso, bringing your arms overhead to complete one rep.
• Do 10 reps on each side.
9. Plank With Creepy Crawler
Bringing the knee toward your elbow while holding the plank is an effective way to work the obliques and tone your muffin top.
https://www.youtube.com/watch?v=M1GLCBjqrd8• In a plank position, bring your left knee to your left elbow; then return the left leg back to plank position. Repeat this action on the right side to complete one rep.
• Do 15 reps to complete a set.
***REPEAT CIRCUIT***
Let me know what you think. Let me know if you want the arm exercises posted.
Chris
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Replies
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I love that green mat.
Here is my yellow peony. Have a great fathers day everyone! 0 -
Shelly, that peony is breathtaking. Wow yellow!
Chris, I'm going to do last week's challenge along with the tank top challenge since I pretty much blew it off last week. Trying to get my mojo back. Wasn't feeling it last week for many reasons but ready to get back in the game.
Have a good week ladies!
Kathy0 -
It looks like a yellow rose Kathy. I think it does because one does not expect to see yellow on a peony! I also have yellow lupine in the same bed. And iris. It is the yellow bed.
I also was not feeling it this weekend. Probably since I lost my little Mandi. 
I ran the nitrates again and the test came out negative for them. So maybe Brett will be ok. Up to him now. Is that Strawberry Fields forever daylily in your photo Kathy?
I ate to much for Fathers Day. Tonight is JM 30 day shred DVD again.
Shelley0 -
Shelley, I love your flower!
Kathy, I get like that too. I'm back at it today. Last week was a bust!
Walked with DH and Bean this morning for 5.21 miles then shopped w/DDD then made soup...a good soup! Logged all my food and the walk. I was going to get a DVD in there but it didn't work out. We had other people coming and going today. Tomorrow will be better. I may go off by myself for a fast 4 miles after I walk with DH and Bean. I want to get back to doing that if my feet would cooperate, that is. Maybe DDD will want to walk. We'll see.
Totals for today = 7.81 miles for 17,049 steps. Must read now.
Chris0 -
Uh oh, I switched photos. These are two of my oldest varieties. The yellow is still in my pictures though.
I did good also Chris. I want to get good enough to kick Jillians butt!
Yep did the shred again and then walked with DH and the boys.
Have to get my blood drawn tomorrow for my appointment on the second of July. Brett seems to be doing better still. Nitrates still reading at zero. And he is eating a little.
Shelley
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I like these flowers too! Good job on your workout. What is your appointment on the second for? <-- me being nosy.
Chris0 -
Go, Brett!
Brother's 60th today! SIL arranged for 50 of us to be waiting for him when he got home. Surprise! What a great smile on his face.
Forgive me, exhausted. Going to collapse and sleep. :yawn:
Paula0 -
Miss nosy it is for them to check my thyroid count.
I should take a picture of the pink bush that just started to open. It is my favorite peony bush. Did I mention I have 7 peony bushes to date? I was supposed to go to Zumba tonight. But I really need to do a water change on the 65 gallon and check all the levels.
Paula, Brett is eating more yet. But he seems shy. I must get him a buddy. He always comes out more then.
A surprise party, how fun. 10 more friends and he would have had 60 at his 60th!
I was bad, I bought doughnuts for work today. I have not done that in several years.
Now Paula how did you get a yawning guy to work?
Shelley0 -
Shelley, I hope your count is where it should be. Did I ever tell you my very first job while in high school was at Dunkin' Donuts??
I hope you enjoyed the donuts and that they are all gone!!!
Paula - A surprise party!!! Yay! I bet it was a blast! hmmm...I don't think I even know 50 people...
Got our walking done this morning...shopped with DDD then I took a nap! I was melting in my chair...weird. I slept for exactly one hour, and now I'm okay. No DVD or extra walking.
Today's totals -- 6.87 miles for 15,003 steps.
My weight this morning was the same as yesterday's. Tomorrow will be a rest day.
Hope you all have a grand Wednesday.
Chris
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Chris I so could not work where doughnuts were part of the menu. I did eat a little for dinner after working on the yard for an hour. Also changed out 10 gallons of water. I hope so also, but I think there will be needed some tweaking at first.
Kathy and I decided to remove some of her inspirational quotes. I just want to thank Kathy for them. And to also let you know that you can make posts under them. Just like we do with these lovely weekly workouts that Chris is so wonderful to put up for us.
Chris my weight was down this morning. Not so sure I want to check it tomorrow though!
Shelley0 -
Hi Chris and Shelley,
to get the old icons, you need to type them in. : yawn : (without the spaces) :yawn: or : drinker : :drinker: or : laugh : :laugh: or : sad : :sad: I love them, they are so vibrant and they move! : flowerforyou : :flowerforyou: or : noway : (below) - their names are still available where you send a message.
:drinker: Go Brett! :drinker: Beautiful flowers - thank you for pictures.
My weight hit 150, which is okay, but the top of the range i set for myself. so i cracked down and started taking notes at work so i can log when i get home. found out there is no room for that bowl of cereal at the end of the day. i'd been justifying it because its bran, but still :noway: especially not with sugar on top.
I used to work at winchels - part of the reason i got to 317#. we had crowds at night cuz thats when we cooked and a donut fresh out of the vat is Amazing. thank god i'm allergic (dairy) now - a lifesaver in my case literally...
started walking last week, stairs this week, bicycling next week (and wore heels today - 30yr old ferragamos that hadn't fit in years)... week after next is last PT.
PT today. rest tonight.
fondly,
paula0 -
Shelley thanks for removing the quotes. I will manage them better in future. I had no idea how..nor did I know that you guys were posting under them. Please except my apologies for not responding but I was clueless!
Paula I missed several of your messages. I promise in the future I will check for messages
Kathy0 -
Kathy, Paula knew long before I. She was keeping it a well kept secret!
Paula thanks for the info. I also hit 150, and also that is the top of where I will be. Work time for us.
Shelley0 -
Well time for bed. I did the 30 day shred again. Increased weights. Third day, level one, with added abs workout. Did better all around. Sweated tons. Yuch, I stink! Muahaha. Worked in the garden until dark. Mostly cleaning out dying spring foliage and dead heading.
Night all,
Shelley0 -
Shelley, Good thing you don't live here where we only shower once a week. :noway:
Food tracking is helping, dropped a half pound. Thanks to MFP and you guys.
Paula0 -
Paula you are so right. But I do shower every other day. And I hate to admit that to the people here. They think that is gross. Spoiled is all I can say. But it is not good for your skin or hair. My boys get a biweekly grooming though. Keep the scale in that direction! :drinker:
Shelley0 -
Sorry, ladies. I'll be back tomorrow.
Chris0 -
Bye Chris, hope you are off to have fun.
I took some new photos of my favorite pink peony tonight. DH keeps threatening to thin this peony back. Not to worry though. He has no clue how to divide a peony. :laugh: It is about 4 feet tall and 4 wide.
Almost ready for the garden tour coming through Saturday.
Shelley0 -
Sorry - just getting over the flu. Head lift and water glass curls were amazing workouts. Lost three pounds!0
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Shelley, Thinking of you and your tour today. So glad your peonies and irises were so beautifully cooperative. :flowerforyou:
Chris, Hope you're doing okay. Missing you.
I'm going to try these exercises now. Wish me luck.
Paula0 -
Paula glad you lost 3 pounds in such an innovative way. :laugh: The garden walk was fun. They brought snack for their group and water on ice. It was such a fun group. The kids were great. Cooper loved the older ladies. Must have reminded him of his first mom. There were even a couple of guys. And we received a gift certificate. I handed out a list of 10 items to find. The 3 raccoons in a tree was the hardest. It was a stepping stone. Lol
Paula hope the exercises turned out great.
Chris hope everything is ok with you.
Shelley0 -
GM. Headed to our tennis matc today. Not playing but going to watch and support. We're starting early to try and beat the heat...10:00 instead of 12:00.
Doing better but still not where I need to be mentally. I guess I need to plan another vacation....that was great motivation.
Shelley - glad your garden walk was a success...great fun.
Paula - hope you're feeling better.
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I did not do so well on the exercises. My balance is not what it used to be. Obviously need these, but maybe gradually. :ohwell:
I can do the reverse bridge, and lunges - if holding the side of cat apartment (or TRX), and squats - if holding TRX ( TRX), and a wobbly warrior for a short time. The creepy plank feels like a mountain climber but harder (like a burp oops). I can touch fingers to toes if I use my other hand to pull my foot up (while leaning against cat apartment).
Rotating pushups and walking planks (which have a point where your arms and legs are crossed like "X"s) remind me of what happened when I tried to surf and ended up still kneeling on the surfboard, but upside-down and underwater. I roll over when teetering.... :laugh:
Hopefully amusingly yours,
Paula0 -
Sorry, gang, we were away for the weekend with the kids. They wanted to take DH away before his hip-fix surgery. Needless to say it was a delightful weekend full of food and fun! I'm sorry, did I mention food? Yeah well...all food and no exercise makes happy at the time and sad when I try to get in my jeans. We just got back, so I'll post a new week in a bit.
I hope you all had fun this weekend and Paula, you made me laugh!
Chris0
This discussion has been closed.