RAWROTONGA Week 3 (Closed Group)
CassandreNoreen
Posts: 158 Member
Hello RAWROTONGAns!
I hope you all had a marvelous week! I know a lot of us have had some tough times, but we've powered through and, I can tell, have started to kick September's butt for real!
Now, as you're probably aware, Gary posts all challenges on http://mfpchallenges.blogspot.com/ , but I will post the Week 3 exercises nonetheless.
Pygmy:
Day 1 - 10 Globe Jumps, 10 Burpees, 25 Toe Touches, 25 Squat Kicks, 2 mile walk, jog, run
Day 2 – 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers
Day 3 - 10 Globe Jumps, 10 Burpees, 25 Toe Touches, 25 Squat Kicks, 2 mile walk, jog, run
Day 4 - 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers
Day 5 - 10 Globe Jumps, 10 Burpees, 25 Toe Touches, 25 Squat Kicks, 2 mile walk, jog, run
Day 6 - 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers
Day 7 – REST YOU DESERVED IT! BTW If you did all the walking congratulations you completed 6 miles. A 5k is only 3.1 You've now walked 2 5K's this week! See I knew you could do it!
Week Two Weekly Team Challenge
Same water and calories challenge plus 500 crunches/sit ups for the entire week! No groaning you can do this!
Make sure you perform abdominal stretches after the crunches. They are key to a quick painless recovery. You can do the crunches anyway you want 100 a day, 50 in the a.m. 50 at night or all 500 in one day. It's up to you!
*Modification for Burpees - get down on the floor on your hands and knees (four on the floor) and then quickly go to standing position and raise your hands above your head and then immediately return to the 4 on the floor position and repeat.
Bushmen:
Day 1 - 50 Toe Touches, 50 Crunches, 50 Windshield Wipers, 50 Kick Squats (don’t pop those knee joints), 50 Globe jumps (each jump up counts as one), 50 Lunges (25 each leg)
Day 2 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 3 - 50 Toe Touches, 50 Crunches, 50 Windshield Wipers, 50 Kick Squats (don’t pop those knee joints), 50 Globe jumps (each jump up counts as one), 50 Lunges (25 each leg)
Day 4 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 5 - 50 Toe Touches, 50 Crunches, 50 Windshield Wipers, 50 Kick Squats (don’t pop those knee joints), 50 Globe jumps (each jump up counts as one), 50 Lunges (25 each leg)
Day 6 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of Woodchops, 30 Pushups (modified if needed)
Day 7 – REST YOU DESERVE IT! Week 3 we’re are stepping it up to another level! BE PSYCHED!
Week Three Weekly Team Challenge
Same water and calories challenge plus walk, run, jog 5 miles this week all at once. No break , No stopping!
Now, I know I personally cannot and will not be able to jog 5 miles without stopping, so I think I'm going to do the Bushmen exercises, with the Pygmy crunches. I feel like that shouldn't be a problem.
I'm also in the process of doing Week 3 in the Google Docs spreadsheet (and thanks for keeping that up -- you guys are making my job 100% easier).
I will post results as soon as I have the majority of Week 2 results.
You guys rock! Keep it up!
Cassandre
I hope you all had a marvelous week! I know a lot of us have had some tough times, but we've powered through and, I can tell, have started to kick September's butt for real!
Now, as you're probably aware, Gary posts all challenges on http://mfpchallenges.blogspot.com/ , but I will post the Week 3 exercises nonetheless.
Pygmy:
Day 1 - 10 Globe Jumps, 10 Burpees, 25 Toe Touches, 25 Squat Kicks, 2 mile walk, jog, run
Day 2 – 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers
Day 3 - 10 Globe Jumps, 10 Burpees, 25 Toe Touches, 25 Squat Kicks, 2 mile walk, jog, run
Day 4 - 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers
Day 5 - 10 Globe Jumps, 10 Burpees, 25 Toe Touches, 25 Squat Kicks, 2 mile walk, jog, run
Day 6 - 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers
Day 7 – REST YOU DESERVED IT! BTW If you did all the walking congratulations you completed 6 miles. A 5k is only 3.1 You've now walked 2 5K's this week! See I knew you could do it!
Week Two Weekly Team Challenge
Same water and calories challenge plus 500 crunches/sit ups for the entire week! No groaning you can do this!
Make sure you perform abdominal stretches after the crunches. They are key to a quick painless recovery. You can do the crunches anyway you want 100 a day, 50 in the a.m. 50 at night or all 500 in one day. It's up to you!
*Modification for Burpees - get down on the floor on your hands and knees (four on the floor) and then quickly go to standing position and raise your hands above your head and then immediately return to the 4 on the floor position and repeat.
Bushmen:
Day 1 - 50 Toe Touches, 50 Crunches, 50 Windshield Wipers, 50 Kick Squats (don’t pop those knee joints), 50 Globe jumps (each jump up counts as one), 50 Lunges (25 each leg)
Day 2 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 3 - 50 Toe Touches, 50 Crunches, 50 Windshield Wipers, 50 Kick Squats (don’t pop those knee joints), 50 Globe jumps (each jump up counts as one), 50 Lunges (25 each leg)
Day 4 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 5 - 50 Toe Touches, 50 Crunches, 50 Windshield Wipers, 50 Kick Squats (don’t pop those knee joints), 50 Globe jumps (each jump up counts as one), 50 Lunges (25 each leg)
Day 6 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of Woodchops, 30 Pushups (modified if needed)
Day 7 – REST YOU DESERVE IT! Week 3 we’re are stepping it up to another level! BE PSYCHED!
Week Three Weekly Team Challenge
Same water and calories challenge plus walk, run, jog 5 miles this week all at once. No break , No stopping!
Now, I know I personally cannot and will not be able to jog 5 miles without stopping, so I think I'm going to do the Bushmen exercises, with the Pygmy crunches. I feel like that shouldn't be a problem.
I'm also in the process of doing Week 3 in the Google Docs spreadsheet (and thanks for keeping that up -- you guys are making my job 100% easier).
I will post results as soon as I have the majority of Week 2 results.
You guys rock! Keep it up!
Cassandre
0
Replies
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Well I am doing as much as I can but my neck is still bothering me, I am going to the doctors on wed, so hopefully I will get that all figured out and I can get back to more normal workout stuff for me0
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I am determined to pass the 15 pound lost mark this week. I really want to lose 20 more pounds by my birthday (11/17). I'd be in ONEDERLAND then.0
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Each jump counts as one? How did I miss that! So I've been doing 150 more of those stupid globe jumps than I needed to??? *faints*0
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I'm gonna do the pygmy this week. I don't know about the five miles. if i have a chance to hit the gym on Sunday morning, i'll try to knock it out then. I really want to stay on track ... my birthday is looming (10/16) and i want to look FABULOUS!!0
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Well I am doing as much as I can but my neck is still bothering me, I am going to the doctors on wed, so hopefully I will get that all figured out and I can get back to more normal workout stuff for me
Let us know! I really hope you get better soon! I know it can be frustrating...0 -
I am determined to pass the 15 pound lost mark this week. I really want to lose 20 more pounds by my birthday (11/17). I'd be in ONEDERLAND then.
You can do it! ONEDERLAND feels great!0 -
Everyone's been really quiet this week (myself included)! I miss you guys! How's everyone doing?!0
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Everyone's been really quiet this week (myself included)! I miss you guys! How's everyone doing?!
Stressed at work, exhausted at home, but still meeting the challenges.0
This discussion has been closed.
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