WEEK 4 - 05/05/2014 - 05/11/2014
jesiann2014
Posts: 521 Member
Ok Troops, we are already at Week 4! I hope you have benefitted from this group up to this point and beyond. Let's preview our exercises for this week.
Our beginning warm-up exercise doesn't have an official name that I know of. It's a great warm-up that I do often in lieu of jogging in place or jumping jacks, both of which I can't perform at this time. So let's call this exercise... The Mocha Warm-up! Like a nice jolt of caffeine to get that body ready.
MOCHA WARM-UP
Stand up straight and tall. Feet a mere foot or so apart. Make sure your legs and feet are pointed straight in front of you. A lot of times we don't realize that our form isn't as straight as is safest. Extend your arms out to the sides. There are 2 major moves in this exercise. As you lift one leg behind you as if to kick backward, bend your arms at the elbow bringing your forearm toward your face so your fists are at your jawline while your arms themselves are still lifted shoulder-level. Then pump arms back out. So arms are pumping in and out as legs are alternately lifted toward your backside. Feel the movement in your lower body at the back thigh and glute. The leg that is holding you should not be straight with knee locked. Keep a slight bend to the knee. Don't forget to breathe!!
AB CRUNCH - Remember, hands lightly supporting head, elbows out to the side. The top of the movement requires a tilt of your tailbone toward your middle as your bellybutton is held tight toward your spine.
PUSH-UPS - Last week we took a break from the push-up. Let's add it back in this week. Remember wall push-ups if the plank-style push-up is too difficult. Also, performing from your knees is fine too. Just keep that back straight and core tight.
LOWER BACK STRENGTHENER - If you are like most of the population, you have a weak lower back. I have found that keeping this one exercise in my daily routine has strengthen my lower back more than any other. As you continue to perfect this move, you will begin to feel the muscles in your lower back constricting and working properly. Remember to keep your feet on the floor. The move is a small move. Simply lift up to where your face is about a foot or so from the floor then slowly lower back down. Keep your core tight, bellybutton sucked toward your spine.
GLUTE BRIDGE - Yes! More of those booty-lifting bridge moves! Gotta love that tighter and perkier-looking rear! At the top of the move, squeeze those glutes! And press through the heels, not the balls of the feet.
SQUAT WITH LEG LIFT - Feel free to add some arm exercises to this move. If you have free weights, grab them and pump those biceps along with this move.
THIGH STRETCH - This moves feels wonderful and is a great end to any workout. Enjoy that stretch for a good 5-count on each leg.
There you have it! Your week of fun! Try to perform 3 sets of each either all at once or throughout your day. Posting completion of each day is completely optional, but if you choose to, please do so under this topic. LET'S DO THIS! Also, please remember the step challenge. Try to get 10,300 steps in per day.
The key word here is 'try'. Do your best and if you can't complete a given day, no self-dreprecating negativity allowed!! Tomorrow is a new day. Start it fresh with gratitude and optimism. You may be surprised to find that those two states of mind are contagious! Pass it on, Crew!
MONDAY - 05/05/2014
Mocha Warm-Up - 40
Ab Crunch - 20
Push-Up - 15
Lower Back Strengthener - 8
Glute Bridge - 20
Squat With Leg Lift - 15
Thigh Stretch - 2 slow counts of 5 each leg
TUESDAY - 05/06/2014
Mocha Warm-Up - 40
Ab Crunch - 20
Push-Up - 15
Lower Back Strengthener - 8
Glute Bridge - 20
Squat With Leg Lift - 15
Thigh Stretch - 2 slow counts of 5 each leg
WEDNESDAY - 05/07/2014
Rest Day!
THURSDAY - 05/08/2014
Mocha Warm-Up - 43
Ab Crunch - 23
Push-Up - 18
Lower Back Strengthener - 9
Glute Bridge - 23
Squat With Leg Lift - 18
Thigh Stretch - 2 slow counts of 5 each leg
FRIDAY - 05/09/2014
Mocha Warm-Up - 43
Ab Crunch - 23
Push-Up - 18
Lower Back Strengthener - 9
Glute Bridge - 23
Squat With Leg Lift - 18
Thigh Stretch - 2 slow counts of 5 each leg
SATURDAY - 05/10/2014
Mocha Warm-Up - 45
Ab Crunch - 25
Push-Up - 20
Lower Back Strengthener - 10
Glute Bridge - 25
Squat With Leg Lift - 20
Thigh Stretch - 2 slow counts of 5 each leg
SUNDAY - 05/11/2014
Rest Day!
Our beginning warm-up exercise doesn't have an official name that I know of. It's a great warm-up that I do often in lieu of jogging in place or jumping jacks, both of which I can't perform at this time. So let's call this exercise... The Mocha Warm-up! Like a nice jolt of caffeine to get that body ready.
MOCHA WARM-UP
Stand up straight and tall. Feet a mere foot or so apart. Make sure your legs and feet are pointed straight in front of you. A lot of times we don't realize that our form isn't as straight as is safest. Extend your arms out to the sides. There are 2 major moves in this exercise. As you lift one leg behind you as if to kick backward, bend your arms at the elbow bringing your forearm toward your face so your fists are at your jawline while your arms themselves are still lifted shoulder-level. Then pump arms back out. So arms are pumping in and out as legs are alternately lifted toward your backside. Feel the movement in your lower body at the back thigh and glute. The leg that is holding you should not be straight with knee locked. Keep a slight bend to the knee. Don't forget to breathe!!
AB CRUNCH - Remember, hands lightly supporting head, elbows out to the side. The top of the movement requires a tilt of your tailbone toward your middle as your bellybutton is held tight toward your spine.
PUSH-UPS - Last week we took a break from the push-up. Let's add it back in this week. Remember wall push-ups if the plank-style push-up is too difficult. Also, performing from your knees is fine too. Just keep that back straight and core tight.
LOWER BACK STRENGTHENER - If you are like most of the population, you have a weak lower back. I have found that keeping this one exercise in my daily routine has strengthen my lower back more than any other. As you continue to perfect this move, you will begin to feel the muscles in your lower back constricting and working properly. Remember to keep your feet on the floor. The move is a small move. Simply lift up to where your face is about a foot or so from the floor then slowly lower back down. Keep your core tight, bellybutton sucked toward your spine.
GLUTE BRIDGE - Yes! More of those booty-lifting bridge moves! Gotta love that tighter and perkier-looking rear! At the top of the move, squeeze those glutes! And press through the heels, not the balls of the feet.
SQUAT WITH LEG LIFT - Feel free to add some arm exercises to this move. If you have free weights, grab them and pump those biceps along with this move.
THIGH STRETCH - This moves feels wonderful and is a great end to any workout. Enjoy that stretch for a good 5-count on each leg.
There you have it! Your week of fun! Try to perform 3 sets of each either all at once or throughout your day. Posting completion of each day is completely optional, but if you choose to, please do so under this topic. LET'S DO THIS! Also, please remember the step challenge. Try to get 10,300 steps in per day.
The key word here is 'try'. Do your best and if you can't complete a given day, no self-dreprecating negativity allowed!! Tomorrow is a new day. Start it fresh with gratitude and optimism. You may be surprised to find that those two states of mind are contagious! Pass it on, Crew!
MONDAY - 05/05/2014
Mocha Warm-Up - 40
Ab Crunch - 20
Push-Up - 15
Lower Back Strengthener - 8
Glute Bridge - 20
Squat With Leg Lift - 15
Thigh Stretch - 2 slow counts of 5 each leg
TUESDAY - 05/06/2014
Mocha Warm-Up - 40
Ab Crunch - 20
Push-Up - 15
Lower Back Strengthener - 8
Glute Bridge - 20
Squat With Leg Lift - 15
Thigh Stretch - 2 slow counts of 5 each leg
WEDNESDAY - 05/07/2014
Rest Day!
THURSDAY - 05/08/2014
Mocha Warm-Up - 43
Ab Crunch - 23
Push-Up - 18
Lower Back Strengthener - 9
Glute Bridge - 23
Squat With Leg Lift - 18
Thigh Stretch - 2 slow counts of 5 each leg
FRIDAY - 05/09/2014
Mocha Warm-Up - 43
Ab Crunch - 23
Push-Up - 18
Lower Back Strengthener - 9
Glute Bridge - 23
Squat With Leg Lift - 18
Thigh Stretch - 2 slow counts of 5 each leg
SATURDAY - 05/10/2014
Mocha Warm-Up - 45
Ab Crunch - 25
Push-Up - 20
Lower Back Strengthener - 10
Glute Bridge - 25
Squat With Leg Lift - 20
Thigh Stretch - 2 slow counts of 5 each leg
SUNDAY - 05/11/2014
Rest Day!
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Replies
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No workout Monday
...Tuesday I managed to do last week's workout because that's what I wrote in my journal :huh: ...Wednesday went for a bike ride w/hubby :happy: ...yesterday I did the correct workout plus managed to get 22,576 steps. My feet were whining :sad: and I just couldn't manage the final 2,424. :noway:
Today I get off work at 10:00 :bigsmile: and get to pick up my grandpuppy for the afternoon. We'll get in a pretty fun walk over at the school then I'll get to my challenges.
I hope everyone has a terrific Friday! I love Fridays! :bigsmile:
Chris0 -
I can't seem to fit the daily challenges in right now plus my exercise goals I have already. I have a week and a half until I am off work for the summer and will be far less active with not working, so hopefully can add them in then.
This week I started the Stronglifts 5x5 program. So I spent an hour at the gym (45 minutes of actual work) on Sunday, Tuesday and Thursday. The days in between are supposed to be rest days, but Monday my students had Special Olympics and I ran around like a chicken with my head cut off. Tuesday I was off work due to some sick kids so on top of my gym workout I did some elliptical training and walked my little doggie as well. Wednesday I had a field trip with my students to go on a 4 mile walk on the Riverfront trail. And I had Thursday off work so I did my gym workout, plus again some doggie walking time and the elliptical trainer. Today I went to Body Pump and then did a bunch of deep cleaning at my house.0
