week 3 ten point challenge
xqueenbee24x
Posts: 271 Member
Week 3 - 5 point challenge: ABSolute Killer...
For this weeks 10 point challenge each person is to post one ab/core exercise to this thread. Additionally each person must create a circuit from at least 4 exercises posted by other participants. In order to earn the full 10 points for the challenge you must complete both parts (posting an exercise and completing the four part circuit). You must complete 4 sets with at least 10 reps per set in order to earn points for the challenge. You may so more than what is required.
Reply to this thread as soon as possible with your exercise. You have until Sunday at 11:59pm Est to reply a second time with the four exercises you did and the number of sets and reps you completed.
For this weeks 10 point challenge each person is to post one ab/core exercise to this thread. Additionally each person must create a circuit from at least 4 exercises posted by other participants. In order to earn the full 10 points for the challenge you must complete both parts (posting an exercise and completing the four part circuit). You must complete 4 sets with at least 10 reps per set in order to earn points for the challenge. You may so more than what is required.
Reply to this thread as soon as possible with your exercise. You have until Sunday at 11:59pm Est to reply a second time with the four exercises you did and the number of sets and reps you completed.
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Replies
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Cardio & Core Physical
Set 1
1.Side cross kick (60 seconds) Stand with arms raised at 90 degrees. Kick each leg to your opposite arm, crossing your body with the leg.
2. Squat jacks (60 seconds) A more intense jumping jack! Jump with your feet out, perform a squat then jump your feet together with hands down.
3.Rest(15 seconds)
4.Scissors kick (60 seconds) Extend one leg up with the other raised in front. Do scissor-like motions with legs. Keep your lower back pressed into the floor.
5.Rest (15 seconds)
Set 2
1.Walking Lunges (45 seconds) Step forward into a lunge with both knees in 90 degree angles. Step feet together and keep your body upright while alternating legs.
2.Rest (15 seconds)
3. Push Ups (45 seconds)
4. Rest (15 seconds)
5. Squat with Raised Arms(45 seconds) Stand with feet hip-width apart with arms raised overhead. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.
6. Rest (15 seconds)
7. Double crunches (45 seconds)
8. Rest (15 seconds)
Love this challenge, let's have fun with it! Good luck everyone, let's be creative with our workouts!0 -
One of my favourite core exercises is a weighted lunge with core rotation.
http://youtu.be/G_q2ETQBZuI?t=1m7s
1. Step into your lunge holding the weight in front of you.
2. Rotate to one side, than to the other and step out of the lunge.
I've attached a YouTube clip because I suck at explaining!
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Since I am all about building core and back muscles, I can't stress enough how awesome planks help strengthen these areas. My challenge to all of you is a 25 second plank. Make sure you have the right form to prevent injury.
http://ready4lifegame.com/exercise-challenge-plank/
I have posted a picture so you can see the correct form. Enjoy the burn!0 -
My trainer had me do a Superman exercise the other day. Guess we should call it the Superwoman exercise! Lay on your stomach, with arms extended as if you're Superman flying. Pick up arms and legs and move them up and down. I've included a link to a video with different variations.
https://www.youtube.com/watch?v=cc6UVRS7PW4 0 -
This is my usual ab workout that I try to do after each run:
Oblique Crunch (10 each side)
Cross leg Oblique Crunch (10 each side)
Bicycle Crunches (10 each side)
Reverse Crunches (20 each side)
Horizontal Oblique Crunches (10 each side))
Hell Touch Crunches (20)
Leg Lifts (20)
Side Plank Crunches (10 each side)
Russian Twists (20 each side)
Side Plank Hip Drops (10 each side)
http://media-cache-ak0.pinimg.com/originals/31/d1/d9/31d1d9a3d47fb22bcc5019d537188158.jpg0 -
I started a 30 day ab challenge (that certainly has been a challenge) but the one core excersize that I notice has really been hard for me and I've seen the most results from is the leg lift:
http://www.wikihow.com/Do-Leg-Lifts
I can really feel it in different areas of my abs, I think combining it with the other pieces of the routine have been very beneficial (and I feel it!!)0 -
I'm out on this one.
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Did four sets of this before my (snowy!) run this morning:
25 second plank
10 push ups
10 Squat with Raised Arms
10 crunches0 -
I also started the 30 day ab challenge plus the 30 day kettlebell challenge
http://kettlebellsworkouts.com/30-day-kettlebell-challenge/
http://30dayfitnesschallenges.com/30-day-abs-challenge/0 -
We did not get a wide variety of exercise posts on this topic....Hmmm.0
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I did brdgt's workout and it was great! Clara0
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Did four sets of this before my (snowy!) run this morning:
25 second plank
10 push ups
10 Squat with Raised Arms
10 crunches
This is what I did. 4 sets/10 reps each. Had my hubby time the planks. Nice challenge!0
