January 2016 Challenge ~~ Jan 11th - Jan 17th
cpanus
Posts: 20,301 Member
Sorry I'm so late with this...went out of my brain!!
I borrowed this from another challenge...I just liked it!
For the challenge, you should do the following at least 5 times this week.
THE 5-4-3-2-1 WORKOUT
5 MINUTES
-any cardio you want...walk, run, elliptical, bike
-if you are at home
- 1 min high knees
- 1 min JJs
- 1 min front kicks
- 1 min JJs again
- 1 min running in place
4 MINUTES
- 1 min lunges or walking lunges
- 1 min mountain climbers
- repeat for 4 minutes
3 MINUTES
- 10 push ups/rest
- 15 tricep dips/rest
- repeat for 3 minutes
2 MINUTES
- 30 seconds reg squats
- 30 seconds jump squats
- 30 seconds reg squats
- 30seconds jump squats
1 MINUTE
- plank
Total time 15 minutes; intermediate repeat 2X through; advanced repeat 3X through
Drink H20 + take breaks whenever you need them
Let me know what you think.
Chris
I borrowed this from another challenge...I just liked it!
For the challenge, you should do the following at least 5 times this week.
THE 5-4-3-2-1 WORKOUT
5 MINUTES
-any cardio you want...walk, run, elliptical, bike
-if you are at home
- 1 min high knees
- 1 min JJs
- 1 min front kicks
- 1 min JJs again
- 1 min running in place
4 MINUTES
- 1 min lunges or walking lunges
- 1 min mountain climbers
- repeat for 4 minutes
3 MINUTES
- 10 push ups/rest
- 15 tricep dips/rest
- repeat for 3 minutes
2 MINUTES
- 30 seconds reg squats
- 30 seconds jump squats
- 30 seconds reg squats
- 30seconds jump squats
1 MINUTE
- plank
Total time 15 minutes; intermediate repeat 2X through; advanced repeat 3X through
Drink H20 + take breaks whenever you need them
Let me know what you think.
Chris
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Replies
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DON'T STOP
Clara, I'd like to see Fiji!! I hope your trip is a success. And cake sounds good right about now. Think I'll have an orange!!
Shelley...Fiji does sound pretty nice! I should go out and get a ticket for the next drawing.
Clara how are you feeling?
Paula...and you, my 4 pounds down friend...how's it going?
to you all,
Chris
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Chris do get a ticket. I am sure if one of us win we will all get to go to Figi or some other warm place. We will need passports possibly.
But I will not do jump squats! And I had a huge Apple today.
Got in an hour walking today. Should have stretched it out more between half hours. My foot hurts. Walking on concrete can be hard on your feet. My heel hurts alot.
Shelley0 -
So I was looking up a new Kelly Coffey Meyer DVD. It was cheaper to buy several so I could get free shipping. Picked up some from Collage Video. I got NYC Body Sculpting, Shape Up, Cardio Pump & Muscle Up Lift 2B Fit. Most were on sale. I have gone through most of the ones I have. Staring a small book so I can keep track of which I like and what they are about. And which I did not like and why. Then also keep track of my workouts. I feel like I am really enjoying working out again.
Shelley0 -
Cool buy, Shelley! Let me know how you like them. I like your idea about writing your thoughts about the workout down. I wish I'd done that. I really dislike starting a DVD and then remembering I didn't care for the workout. Good thinking!
Chris0 -
I got a giggle bout you needing to up your weights, Shelley. :laugh: So impressive!
I have a plan and will report if it becomes reality.
Sticking together!
:flowerforyou: Paula0 -
Chris I would have bet that you were already keeping notes! :laugh: Pens Up!
Paula I love surprises.
Shelley0 -
Guys, I'm feeling much better.
Shelly, you've got a good fitness library going.
Will be buying some new DVDs but first must buy new workout shoes
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Clara I sure do. I have to wonder how long it takes to go through them. :laugh: Glad you are feeling better. I recommend the Kelly Coffey Meyer Body Definition. Two full body workouts. And individual muscle groups.
Did the individual muscle groups again. Only tonight I did Back & Shoulders. Added some abs and a Tony Little back stretch. This is a very versatile DVD. By using heavier weights you can make it very challenging.0 -
Everyday I one step closer to my goal!
Shelley...I do keep an exercise journal, but I never rated/kept notes on the DVDs I liked or disliked.
Paula...can't wait to hear your plan.
Clara...what Shelley said. And I love new shoes!
Walked w/DH and Bean (6.86 total miles for 14,974 steps), biked for 13.10 miles in 45 mins and worked out with our trainer for an hour today. It was a good Wednesday!
Chris0 -
I did it, friends! Did an extended version of the 7-minute HIIT workout and boy do my shoulders hurt! Walked this afternoon too.
Hope this is just the beginning. Can't wait to get the "love the pain" feeling back. Until then I'm going to live on Tylenol. Owwwww...
:flowerforyou: Paula0 -
Paula...good job on the HIIT workout. Did you like it? I mean besides the hurt and pain it caused your shoulders?
Did I tell you that it was just me and our trainer yesterday? For an entire hour she hammered me relentlessly...egad!! I'm up to 139.0 this morning! My muscles cryin' inside my body cuz she worked me hard??? Tomorrow is my weigh in. Ugh!
Chris
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Walked w/DH and Bean this morning then all motivation flew out the window. Didn't get on the bike. Didn't exercise to a DVD. Maybe a good nights sleep will fix it. Don't know. Breakfast and lunch were fine...dinner was another story all together. I'll just have to see what tomorrow brings.
Chris0 -
Chris I remember you telling us about your workout log. :drinker: Sounds like you had a great workout with the trainer. You should get a photo of her, DVD & you! Crossing my fingers for your weigh in tomorrow.
Paula congratulations girlfriend! You make me glad to be your friend!
Ok another KCM DVD, Weights! I did the second workout. If I remember correctly it was Abs, Triceps, Biceps and Shoulders. Only a small amount of squats. But there were several sections of 2 minute cardio abs. They made this workout fun. I used my 7 & 10 pound weights for it. It lasted about 27 minutes. I followed it up with 11 minutes of yoga. That was sad. Pathetic actually. I need to do more. I got in around 40 minutes of hallway walking today also.
Shelley0 -
Oh dear Chris, sounds like you're doing what I've been doing. Text me when you're tempted, okay? I don't pickup at work, but it's almost Friday night!
Just call me "your own personal distraction"... :flowerforyou:0 -
Back home from DC and ready to get back with it. Walked a lot but my eating/drinking wasn't great. Getting on the scale tomorrow after spending today drinking loads of water.
I'm so proud of you ladies you are all doing great. Rainy and cold here in Georgia. My plan is to complete the challenge and a DVD.
TGIF!
Kathy0 -
Kathy you are so right! TGIF Glad you had a good trip. Time to make up for all that fun though. Nice workout plan.
We have snow and wind here. And I am up a pound. :sad: Going to work out more this weekend. New DVD's should be here on Tuesday. I am excited.
Shelley
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I am awesome!
Thanks, Paula. I'm okay now. Just two really weak days. Back on track and strong again!
Today was my REST DAY, but I got on the bike after 1st grade. I did 12.50 miles in 45 mins and an episode of Castle. Tomorrow will be much better.
Chris
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Didn't do what I planned but did get a couple of things done. 5,029 steps for 2.07 miles. And I completed the challenge with modified lunges and all regular squats.
Final winter tennis match today.
I think I may invest in new exercise videos...I'm bored with the ones I have. I know you all love the KCMs...any other suggestions? Emphasis on strength training not cardio. I have plenty of those.
Kathy0 -
didn't workout today due to an upset tummy, but did keep on track with my eating. Managed to go to work, and got stuff done. Off tomorrow and Monday, yay!0
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I am healthy!
Kathy, I did KCM's Slim Sculpting today...kettlebells for both workouts. Also there is Muscle Up - Lift 2B Fit.
Clara, I hope you feel better soon.
Walked w/DH this morning (7.00 total miles for 15,264 steps) then got on the bike for 12.75 miles in 45 mins and an episode of Castle then I did KCM's kettlebell workout then I went shopping then I made soup...now I'm gonna read!
I read that eating two kiwi an hour before bedtime will help me fall asleep faster...gonna try it tonight. I also read that 1/4 cup of walnuts helps breakdown belly fat. Not crazy about walnuts...no salt...no glaze on these...AND a quarter cup...about 13 walnut halves...is 200 calories...crimeny! I don't know about that one.
Tomorrow will be great! Okay that's it...
Chris0 -
i just caught up on logging my food for the day and found out I don't get to eat anything else. Oh maaaannnn....
Clara - Good job staying on track! It is so much easier to maintain than to catch up. I was fighting last couple of weeks, but have got to a place where I can just hold steady and not fight so much. Whew!
Really Chris, belly fat? If you do it and it works, let me know. But 200 calories, that hurts...
I just realized if I exercise, I get more calories. Yum!! Double win! :bigsmile:0 -
We loss our last tennis match...its been a rough winter season. Rest and recovery for at least half the team.
I got in 9,474 steps for 3.77 miles. Today will be a rest day. My knees are sore and I need to get caught up on housework and laundry.
Chris - thanks for the DVD suggestions...headed to Amazon to order a couple.
Clara - I hope you feel better soon.
Paula - yes the exercise calories can be a lifesaver!
Kathy0 -
Sorry about your last tennis match, Kathy. Nice steps though!
Walked w/DH this morning 4.75 miles in 110 mins (6.49 total miles for 14,174 steps) then got on the bike for 13.00 miles in 46 mins and an episode of Castle. It was a good Sunday.
Eating is in order...no junk or trigger food. Weighed in at 139.0 this morning. Tomorrow will be even lower. Yeppy, yep!
Chris0
This discussion has been closed.