Belinda's November TEAM Challenge

bmfrazie

Ok, I googled all the exercises you have listed that I wasn't too sure of.

The Toe touches seem to be an advanced cheerleading jump... however, it doesn't sound like the way you describe it. I think you are describing that we touch our toes right?

Sorry I didn't post videos tonight. Some people didn't like having to watch videos so I tried to describe them. The toe toe are a very simple workout. It isn't the cheerleaders move or the one for abs where you lay on the ground. Just imagine like you are standing with feet shoulder width and then bending at the waist to touch your toes. Pretty simple just touch your toes and come back up.

azeria

Thanks! That's what I was picturing when you said it. Just so you know, I love the videos! I'm a visual learner. I love that these challenges are teaching me exercises that I've never even heard of! Gives me something to talk to my stepson about (he's a weightlifter), so it helps to build that relationship! Thank you so much!

bmfrazie

Thanks! That's what I was picturing when you said it. Just so you know, I love the videos! I'm a visual learner. I love that these challenges are teaching me exercises that I've never even heard of! Gives me something to talk to my stepson about (he's a weightlifter), so it helps to build that relationship! Thank you so much!

I will make sure and include the video and instruction so people can watch or not. How old is your step son?

kirstyfromscotland

SUPRISE! Tomorrow the bonus points will be earned in the form of calories BURNT! Your team will earn 1 point for every 100 calories that your team earns. If your team burns a total of 5,024 points that is 50 extra points....or if your teams pulls of 906 then your team earns 9 points. The points will be rounded to the closest 100.


The workout for tomorrow will be posted shortly!

what a boost im going for 1000 burn today! :bigsmile:

kirstyfromscotland

Ok, I googled all the exercises you have listed that I wasn't too sure of.

The Toe touches seem to be an advanced cheerleading jump... however, it doesn't sound like the way you describe it. I think you are describing that we touch our toes right?

Sorry I didn't post videos tonight. Some people didn't like having to watch videos so I tried to describe them. The toe toe are a very simple workout. It isn't the cheerleaders move or the one for abs where you lay on the ground. Just imagine like you are standing with feet shoulder width and then bending at the waist to touch your toes. Pretty simple just touch your toes and come back up.

i also like having videos as some of them i dont have a clue, i just watch the 1's that i dont know, but i usually watch them all so i can check that i am doing it right. Im so looking 4ward to today, thanx. :bigsmile:

BetterWithAge

WOOHO!! It's my spin day

I think this has been a great challenge. I am sore from the planks yesterday. Love it!!

bmfrazie

If the one leg squats are too hard for anyone they can use the tip of the toe on their opposite foot to stabilize them OR they can sub in lunges in the place of the one leg squats.

Good luck everyone!

azeria

Thanks! That's what I was picturing when you said it. Just so you know, I love the videos! I'm a visual learner. I love that these challenges are teaching me exercises that I've never even heard of! Gives me something to talk to my stepson about (he's a weightlifter), so it helps to build that relationship! Thank you so much!

I will make sure and include the video and instruction so people can watch or not. How old is your step son?

My stepson is going to be 18 at the end of the month.

I do have one more question, since I never used to exercise much, at least nothing official. I think I need to learn some stretches to do. Does anyone have any recommendations? I have no clue, since I was never really active, but I don't really want to hurt myself.

bmfrazie

Thanks! That's what I was picturing when you said it. Just so you know, I love the videos! I'm a visual learner. I love that these challenges are teaching me exercises that I've never even heard of! Gives me something to talk to my stepson about (he's a weightlifter), so it helps to build that relationship! Thank you so much!

I will make sure and include the video and instruction so people can watch or not. How old is your step son?

My stepson is going to be 18 at the end of the month.

I do have one more question, since I never used to exercise much, at least nothing official. I think I need to learn some stretches to do. Does anyone have any recommendations? I have no clue, since I was never really active, but I don't really want to hurt myself.

Just so you know I am a Health and PE teacher so I do have some background in this area

Stretching is very important and it is good that you are asking about it. Since you are a visual learner it might be a good bonding moment to ask your stepson for some help in the stretches area. My guess is with him being a weight lifter he should know all of the general basic stretches. I will send you a PM with some more info on what I have my athletes and students do.

BetterWithAge

I HAVE to stretch, especially around my joints. I have had to go see a physical therapist due to the pain in my shoulders and hips. Since I started running, I am having pain in my feet so am finding whatever stretches I can find before it gets worse.

oxavecamourxo

Is there anything we can do instead of the 1 mile run/walk? Some of my team members won't be able to get it in until late & don't want to be out late in the dark.

kirstyfromscotland

please remember i am on hols from thursday for a week, i will not get on after wednesday night until thursday 17th. I will post this to my captain too. :bigsmile:

bmfrazie

oxavecamourxo: They can walk or jog around/in place in there house for 18 mins since they can't go outside for a true mile. That is the only thing I can offer up on this since there really is not something equal to it other than using a treadmill.

Kirsty: Are you wanting me to give you workouts to do while you are gone or are you going to do zero while gone? If you need workouts for those 6 days I can message you something. Just let me know.

bmfrazie

Wednesday = arms

If you need to adjust or modify any of these to your ability level please do. If you have questions on modifications please message me. I am also including videos for those that want to watch them....

Everything should be broken up into 3 sets of 10

Standing Bicep Curls: http://www.youtube.com/watch?v=av7-8igSXTs
Shoulder Press: http://www.youtube.com/watch?v=B-aVuyhvLHU&feature=relmfu
Tricep Extension: http://www.youtube.com/watch?v=nRiJVZDpdL0&feature=relmfu
Pec/chest Fly: http://www.youtube.com/watch?v=JmXSO_EqNeY
Push ups (you can modify these to be on your knees or against a wall)

kirstyfromscotland

oxavecamourxo: They can walk or jog around/in place in there house for 18 mins since they can't go outside for a true mile. That is the only thing I can offer up on this since there really is not something equal to it other than using a treadmill.

Kirsty: Are you wanting me to give you workouts to do while you are gone or are you going to do zero while gone? If you need workouts for those 6 days I can message you something. Just let me know.

yes that would be great, i can do them while im away, i wont get on to log but ill def do the workouts prob wont get all my water in everyday tho being honest. i will b on tonight and then first thing thurs morning b4 i go to work about 430 am but i wont get on again, Thanks thats gr8.x

bmfrazie

Keep an eye out everyone because today I am going to try my best to work hard and post workouts for the next week or so. I will add day and date with each workout so there are no confusions. There will be one more daily challenge this week that I will post later today.

I will also try to make an annoucement later today about scores fromt he Calorie burn. I can tell you for sure that one specific team kicked some butt by having one person burn over 2000 calories. Most teams do not have all of their numbers turned in. Please try to get these posted this morning if at all possible.

bmfrazie

I am trying to listen to feedback and keep things ever changing. I am trying to keep each day different and focus on different areas. I will have some days that are filled with exercises that you are use to doing and other days will have new exercises to give you a wider knowledge of what is out there. I hope that you guys all appreciate that I am giving you a week worth of exercises in one day. It is def time consuming to think of workouts and then find videos to go with each exercise. I have also tried to increase difficulty as we are moving on. If these are too hard or you need a modification please message me and we will see what we can work out.

Thursday 11/10 -- abs
Break thes up however you would like but I do want to stress that if you are a begginner do break them up!!
- 60 Floor Toe Touch (not what we did the other day) --- http://www.youtube.com/user/ScottHermanFitness#p/c/6979E71ACA9AAC9D/3/QiDNLfNKBYA
- 50 Standing Oblique twist --- http://www.youtube.com/user/ScottHermanFitness#p/c/6979E71ACA9AAC9D/7/I5YbtdqK6g0
- 60 Scissor kicks --- http://www.youtube.com/watch?v=nWKTmFv76I8
- 35 V sit --- http://www.youtube.com/watch?v=kPHTGgn6r2c
- 40 Full body roll up --- http://www.youtube.com/watch?v=MP9Zzq2xf2E

Friday 11/11 -- Glutes and thigh workout
3 sets of 10-15 on every exercise on EACH LEG ---- So 20 - 30 of each exercise if they are leg specific
- Kneeling Leg Raise --- http://www.youtube.com/watch?v=LC9OX5i_dOo
- Inner thigh leg lifts --- http://www.youtube.com/watch?v=5OQXAm7JKuM
- Reverse Lunge with Rear Leg Raise - http://www.youtube.com/watch?v=U9U3gdrFVNc&feature=related
- Sumo Squat --- If you want an extra burn add a jump at the end of each squat http://www.youtube.com/watch?v=9ZuXKqRbT9k&feature=related
- Side Lunge -- http://www.youtube.com/watch?v=FUX6Pz8vV0s

---- Make sure you stretch out at the end. Try some of these great Glute stretches http://www.youtube.com/watch?v=6h9XqRyY04A (The last stretch is one of my fav stretches)



Saturday 11/12 --
3 sets of 12 of each arm workout. These are the same workouts from our first arm workout with the pec fly added to the mix.
-- Swimmers Press --- http://www.youtube.com/watch?v=edj1s-BdyLA&feature=related
-- Wood chops --- http://www.youtube.com/watch?v=ShEMC1Z2U4c
-- Tricep Kickbacks -- http://www.youtube.com/watch?v=GOeiqKL0jS4 (note this is 15 per SIDE so 30 per set)
-- 21's --- http://www.youtube.com/watch?v=gIL7f7Ljb9A (note these are 7 in each position)
-- Pec Fly -- http://www.youtube.com/watch?v=JmXSO_EqNeY


Sunday 11/13 = REST!!! --- Get your weights in


Monday 11/14 -- Total Body
3 sets with 12-20 reps depending on ability level (30-60 sec rest). We are doing this as a circut workout so you will do 1 complete set of the 8 workouts before you start the 2nd set. This is designed to work your entire body and have max burn in a short time. You can determine what your ability level is on how many reps you will be doing of each exercise.

- Jump Rope for 1 minute for starters and 2 min for advance (if you don't have a jump rope air jump like you have one)
- Crunchs
- Fusion Glide (1 count is doing both right and left side) http://www.youtube.com/watch?v=5SsajHuCEr4&feature=results_video&playnext=1&list=PL5095738D47309BAE
- Incline push up http://www.youtube.com/watch?v=t9TocAxv-Qk&NR=1
- Burpies http://www.youtube.com/watch?v=6DVzT5mqeew (the end of this video show an alternate version of this if you have bad knees) If you think this is easy ad a jumping jack at the end of each burpee
- Tricep Dips http://www.youtube.com/watch?v=tKjcgfu44sI
- Alternating Superman http://www.youtube.com/watch?v=g-d7akq040w
- Jumping Jacks 30 - 60 seconds non stop

Tuesday 11/15 -- Legs
100 jumping jacks
50 squat kicks --- http://www.youtube.com/watch?v=TGRa8ImLY-E
1 mile run/walk on top of what you already had planned for the day. If 1 mile is easy make it a 5k
75 calf raises --- can be done on flat ground. Add weight or a ledge to increase difficulty
20 Kneeling Side Leg Raise -- http://www.youtube.com/watch?v=9MZPEq2o9Mk&feature=related


Wednesday 11/16 -- Arms
Everything should be broken up into 3 sets of 12-15

Standing Bicep Curls: http://www.youtube.com/watch?v=av7-8igSXTs
Shoulder Press: http://www.youtube.com/watch?v=B-aVuyhvLHU&feature=relmfu
Tricep Extension: http://www.youtube.com/watch?v=nRiJVZDpdL0&feature=relmfu
Pec/chest Fly: http://www.youtube.com/watch?v=JmXSO_EqNeY
Push ups (you can modify these to be on your knees or against a wall)

BetterWithAge

WOOHOO!! EXCELLENT!!

bmfrazie

The last daily challenge for this week will be on THURSDAY! It is a miles challenge based on how many miles you walk/run. If they are biked then divide by 4 === bike 100 miles will equal 25 miles. Any other questions?

Next week we will have a week long challenge again. It will be 1 point for each day you stay UNDER or smack on your calorie goal. Each person can earn a max of 6 points for the team....30 extra points all together. This means you have to track ALL of your food intake.

Good luck everyone!

Pammie1000

This challenge is helping me so much!!! Thank you Belinda :flowerforyou:

ingot81

The last daily challenge for this week will be on THURSDAY! It is a miles challenge based on how many miles you walk/run. If they are biked then divide by 4 === bike 100 miles will equal 25 miles. Any other questions?

Next week we will have a week long challenge again. It will be 1 point for each day you stay UNDER or smack on your calorie goal. Each person can earn a max of 6 points for the team....30 extra points all together. This means you have to track ALL of your food intake.

Good luck everyone!

I'm going to struggle with this one. I teach two Zumba classes on a Thursday. Could we use this to convert our exercises to miles?

https://aom3.americaonthemove.org/~/media/Tools/Activity_Conversion_Adult.ashx

1 mile is roughly 2000 steps so find your exercise and times the number by the number if minutes you do. Then divide by 2000 to find the total miles.

No worries if we can't.

kirstyfromscotland

The last daily challenge for this week will be on THURSDAY! It is a miles challenge based on how many miles you walk/run. If they are biked then divide by 4 === bike 100 miles will equal 25 miles. Any other questions?

Next week we will have a week long challenge again. It will be 1 point for each day you stay UNDER or smack on your calorie goal. Each person can earn a max of 6 points for the team....30 extra points all together. This means you have to track ALL of your food intake.

Good luck everyone!

thank you so much for doing the challenges for the week, i will write them down and pack it in my case, i WILL be doing them all. Also i will not get to log this but i will be doing a 3.5 mile power walk home from work tommorrow then leaving for my hols, thanks again, i know getting all the challenges planned ahead must have been a challenge itself. :bigsmile:

timadotcom

Belinda, thanks for the weekly update of exercises, definatly made everything easier for me. Also, could you let me know who is on the waiting list, one of my teamates had to leave. I need this ASAP in order for everything to be ready in time for tomorrow's challenge.

Thanks

bmfrazie

I just thought I would share team points for the Tuesday Calorie Burn. Some teams are still missing all of there numbers so take that into mind.

Moves_To_Improve 62 points
Turkey Trotters 41 points
Fall's Foxy Femmes 35 points
Fall's Fab Five 30 points
Let the Pounds Fall 30 points
Bestest Burners 28 points
Flab-u-less 25 points
Vivacious Vixens 21 points

These points don't always mean that these are the team winners for the week. Don't forget that if your team does all of the exercises everyday you get bonus points. PLUS we have a milage challenge set up for tomorrow that will allow for more points to be added on. Every part of the mile counts. So please mark your decimals. The spreadsheet will then round out the points once it gets the team total.

kirstyfromscotland

wow that took ages to watch all the videos n take notes for going away, i have notes and little diagrams with matchstick men lol! :bigsmile:

azeria

Thanks! That's what I was picturing when you said it. Just so you know, I love the videos! I'm a visual learner. I love that these challenges are teaching me exercises that I've never even heard of! Gives me something to talk to my stepson about (he's a weightlifter), so it helps to build that relationship! Thank you so much!

I will make sure and include the video and instruction so people can watch or not. How old is your step son?

My stepson is going to be 18 at the end of the month.

I do have one more question, since I never used to exercise much, at least nothing official. I think I need to learn some stretches to do. Does anyone have any recommendations? I have no clue, since I was never really active, but I don't really want to hurt myself.

Just so you know I am a Health and PE teacher so I do have some background in this area

Stretching is very important and it is good that you are asking about it. Since you are a visual learner it might be a good bonding moment to ask your stepson for some help in the stretches area. My guess is with him being a weight lifter he should know all of the general basic stretches. I will send you a PM with some more info on what I have my athletes and students do.

I really appreciate all the help I can get! I look forward to your message. :-)

BetterWithAge

The last daily challenge for this week will be on THURSDAY! It is a miles challenge based on how many miles you walk/run. If they are biked then divide by 4 === bike 100 miles will equal 25 miles. Any other questions?

Next week we will have a week long challenge again. It will be 1 point for each day you stay UNDER or smack on your calorie goal. Each person can earn a max of 6 points for the team....30 extra points all together. This means you have to track ALL of your food intake.

Good luck everyone!

Hi Belinda, I found the post that I missed. :-D

azeria

Hey Belinda!

I wanted to thank you for the videos and stretch suggestions for tomorrow.

BetterWithAge

Yes, thank you... Love the videos

bmfrazie

Don't forget today is weigh in day for Week 2! Good luck everyone! Is anyone noticing any differences in their bodies this month?