90 day Challenge only 3 weeks left!! Push yourself
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bluemagic33
Posts: 284 Member
Ok Ladies there are only three weeks left of this challenge.. Really push yourselves these next couple of weeks.. Spring break is the perfect opportunity to do something for you!! No school requirments.. Really challenge yourself this week to complete all your task..
Several really enjoyed last weeks challenge and some were just coming back so we are going to do as follows
Warm up cardio:
1) Standing mountain climbers: One Minute or approx 50 reps
Stand feet hip width apart, right arm and left leg go up together, left arm right knee go up together it’s a fast paced movement (pretend your climbing a rope)
2) Skaters:
The speed skater exercise targets your shoulders, back, arms, abs, butt and legs. Do 2 sets of 25 reps. This one is fun!!
When you lean to the side, keep that quarter squat in your landing leg. The wider you jump, the more you'll work This is literally like skating you take on the same form and position the lower your squat the better the burn. Really swing your arms like you are a speed skater.
3) squats
2 sets of 25
4) Chair dips ( per request)
15 reps I do mine on the stairs more stable
5) doggie lifts: for hips and saddlebags
On all fours lift knee out to the side 2 sets of 10 each side
6) donkey kicks hips and saddlebags (try to make sure you foot is flat. like you would leave a foot print on the ceiling)
On all fours you draw you knee into your chest and kick up to the ceiling going slow 2 sets of 10 each leg
7) push ups X 2 sets of 25 (challenge yourself to do these on your toes this week if you have been doing them on your knees)
8) Pelvic lifts
Lie on the floor knees bent lift hips to the ceiling squeeze your glutes as tight as you can during the lift lower to floor 25 reps
9) bicycle crunches:
On your back crunch bringing right elbow to left knee while right leg is extended, >left elbow to right knee with left leg extended one cycle equals one rep.
50 reps.
Stretch:
Side bends. Stand tall, feet shoulder width apart, hands on hips. Then reach up to the sky with the left hand, bend to the right from the waist, bringing the left hand and arm overhead and reaching to the right. Slowly return to start with hands on hips, then bring right hand up and lean and reach to the left. Continue alternating, reaching and leaning to the opposite side with each hand, with the arm fully extended, hold for 30 seconds
Quad stretch: Stand reach with left hand grab left foot (use a chair for support if you need too ) Hold for 30 seconds repeat with right leg
Sit and reach. Sit upright on the floor with legs straight in front of you. Extend your arms straight, reaching toward your toes, and gently lean forward. You do not have to reach your toes—just stretch to the point that you feel a gentle tension, but no discomfort. Hold for 30 seconds, and then relax.
that’s it ..
Congrats that was 12-15 minutes you spent on you today..And you got a full body workout.. And I am sure you are feeling it
You’re done!
4-7 days a week
8/8oz water 7/7
cardio 45- 60 minutes 6-7 days
Hip hop abs on the agenda for today
Good luck everyone, and don't give up on you stop with excuses!! Go after your results...!!! that is the only way you are going to get them..No one can do this for you.. Sorry if that sounds harsh, but only you can make this happen for you...
Several really enjoyed last weeks challenge and some were just coming back so we are going to do as follows
Warm up cardio:
1) Standing mountain climbers: One Minute or approx 50 reps
Stand feet hip width apart, right arm and left leg go up together, left arm right knee go up together it’s a fast paced movement (pretend your climbing a rope)
2) Skaters:
The speed skater exercise targets your shoulders, back, arms, abs, butt and legs. Do 2 sets of 25 reps. This one is fun!!
When you lean to the side, keep that quarter squat in your landing leg. The wider you jump, the more you'll work This is literally like skating you take on the same form and position the lower your squat the better the burn. Really swing your arms like you are a speed skater.
3) squats
2 sets of 25
4) Chair dips ( per request)
15 reps I do mine on the stairs more stable
5) doggie lifts: for hips and saddlebags
On all fours lift knee out to the side 2 sets of 10 each side
6) donkey kicks hips and saddlebags (try to make sure you foot is flat. like you would leave a foot print on the ceiling)
On all fours you draw you knee into your chest and kick up to the ceiling going slow 2 sets of 10 each leg
7) push ups X 2 sets of 25 (challenge yourself to do these on your toes this week if you have been doing them on your knees)
8) Pelvic lifts
Lie on the floor knees bent lift hips to the ceiling squeeze your glutes as tight as you can during the lift lower to floor 25 reps
9) bicycle crunches:
On your back crunch bringing right elbow to left knee while right leg is extended, >left elbow to right knee with left leg extended one cycle equals one rep.
50 reps.
Stretch:
Side bends. Stand tall, feet shoulder width apart, hands on hips. Then reach up to the sky with the left hand, bend to the right from the waist, bringing the left hand and arm overhead and reaching to the right. Slowly return to start with hands on hips, then bring right hand up and lean and reach to the left. Continue alternating, reaching and leaning to the opposite side with each hand, with the arm fully extended, hold for 30 seconds
Quad stretch: Stand reach with left hand grab left foot (use a chair for support if you need too ) Hold for 30 seconds repeat with right leg
Sit and reach. Sit upright on the floor with legs straight in front of you. Extend your arms straight, reaching toward your toes, and gently lean forward. You do not have to reach your toes—just stretch to the point that you feel a gentle tension, but no discomfort. Hold for 30 seconds, and then relax.
that’s it ..
Congrats that was 12-15 minutes you spent on you today..And you got a full body workout.. And I am sure you are feeling it
You’re done!
4-7 days a week
8/8oz water 7/7
cardio 45- 60 minutes 6-7 days
Hip hop abs on the agenda for today
Good luck everyone, and don't give up on you stop with excuses!! Go after your results...!!! that is the only way you are going to get them..No one can do this for you.. Sorry if that sounds harsh, but only you can make this happen for you... 0
Replies
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I think this week I'm going to try to do everything every day and hope I don't gain muscle. That sounds weird, but I want to lose weight first and then maybe gain muscle. Apparently, I like the number on the scale. So I'll be attempting 7 strength days, 7 cardio days, and of course the water. And then my other challenge I'm doing, too. I've been jogging in place as my cardio for seven minutes at a time. I actually find it fun. Yesterday I went for 10 minutes once, and I had sweat on my forehead too. Good luck, everyone!0
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That sounds like a good plan Chickadee.
I'm going for 7 days of cardio and 4 days of strength. If the weather holds, I'm going to double my time on cardio each day by adding kayaking in the afternoon.
Three more weeks - if I really buckle down, I could get close to my goal.
With all your work hours on top of keeping the challenge going, you are an inspiration Bluemagic! Thanks again.0 -
Kayaking sounds fun, Winnie! I've never been.0
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bump:)0
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#81
Water 1/7
Cardio 0/7
Strength 1/7
Like last week, I'll add my cardio up as I go.0 -
I forgot to check in last night
water 1/7
cardio 1/7
strength 1/7
3/11/110 -
#81
Water 2/7
Cardio 0/7
Strength 2/70 -
EDIT: I ended up getting my 45 minutes of cardio in. Yay! I haven't been able to do that in one day for a few weeks. Go me! :laugh:
#81
Water 2/7
Cardio 1/7
Strength 2/70 -
water 2/7
strength 2/7
cardio 2/7
Did zumba today for my cardio... Love it.....0 -
#62
Water 2/7
cardio 1/7
Going to really push this week! Thanks blue magic for the exercises.
I did Zumba on Thursday for the first time since January, and was VERY sore Friday and Saturday. Today my son was in a soccer tournament, so didn't get the exercise in today but might try tonight after the family goes to bed!0 -
Water 3/7
Cardio 2/7
Strength 3/70 -
#62
water 3/7
strength 0/7
cardio 2/7
I might be able to get some strength in later tonight will update again if that happens0 -
Late night again tonight, the wedding is tomarrow.. yippee..
water 4/7
cardio 4/7
strength 3/7
busy next couple of days. Keep up the good work....0 -
Have fun at the wedding!0
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Water 4/7
Cardio 3/7
Strength 4/7
I'll be walking only for this week and hope that my foot gets to feeling better. I need a pair of new tennis shoes. Anyway, I got in 80 minutes of walking, all my strength, and the water.0 -
#62
water 4/7
strength 0/7
cardio 3/70 -
My niece got married and my sister in law passed away within hours of each other.. Going to be a trying week.. I will try to get here.. I can log my food from my touch but hard to post on it.. I am with you all in thoughts keep up the good work and I will be back here as soon as I can get to a computer..
yesterday for me all I can add is the water.. I did lots of walking but not way to measure it up..
water 5/7
cardio 4/7
strength 3/70 -
Water 5/7
Cardio 3/7
Strength 4/7
I don't feel much like doing anything today, so I'm taking it easy. Hoping to get back on track tomorrow. I think I'll have 8 waters in by the end of the day, but if not, I'll change it on here.0 -
EDIT: I did end up getting it done, the strength. Heck yeah! I feel a lot better now.
Water 5/7
Cardio 3/7
Strength 5/70 -
My niece got married and my sister in law passed away within hours of each other.. Going to be a trying week.. I will try to get here.. I can log my food from my touch but hard to post on it.. I am with you all in thoughts keep up the good work and I will be back here as soon as I can get to a computer..
yesterday for me all I can add is the water.. I did lots of walking but not way to measure it up..
water 5/7
cardio 4/7
strength 3/7
I am sorry for your loss. I will keep you and your family in my prayers.
Keep logging in on your phone. It will help even if your dont post we will be here when you get back!
Debbie0
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