Fall's Fab Five (CLOSED GROUP) - Nov 1st
Replies
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I am trying to end out this week a little different. I know that some people have said that they would like more cardio based workouts. Please give feedback on what you think of different workouts or exercises
Thurday 11/17 -- 10 min cardio workout
Do this video. It is an 10:00 min workout. If you are advance you need to do this 2 times.
http://www.youtube.com/watch?v=M38HDCGmhm4
Friday 11/18 - Tabata Workout
A Tabata workout is 20 second of exercise 10 second rest. YOU MUST HAVE A STOP WATCH TO TIME THIS!! This will only be an 8 minute workout! EASY DAY!!!
--- It will be 4 repeated 4 times -- 20 second workout and 10 second rest for a total of 8:00 mins
1. Jumping Jack
2. Squat with shoulder press:
http://www.youtube.com/watch?v=O_nUrGGEHKc
3. Jump Rope
4. Modified or true push ups
Saturday 11/19
30 mins of ANY FORM of cardio ---walking, biking, running, eleptical ---YOUR CHOICE!! Only catch is you MUST share with your group what you did for your 30 mins. It also must be at one time and not 30 mins split up through the day.
Sunday 11/20 -- REST!!! WEIGH IN AND LAST DAY TO TURN IN DETAILS FOR THIS WEEK!!
Weekly Challenge Starting 11/21 --- FRUITS AN VEGGIES!!
We are suppose to get 5 Fruits and Veggies a day. You can earn 1 point per 5 F/ V that your team consumes. This is for a FULL serving not a partial serving. When you report back to your captain how many fruits and veggies you had you must also list what you had. EX: 3 consumed by 1 banana, 1 apple and 1 cup of green beans. --- Captains please enter in the total number earned and the sheet will figure out the math for you.
Monday 11/21 - 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 11/22 - Abs
50 crunches/sit ups
25 righ oblique crunches
25 left oblique crunches
30 bicycle crunches VIDEO:
http://www.youtube.com/watch?v=5L8BIvIu5pU&feature=BFa&list=PL384172C6326E29EF&lf=rellist
35 bridge VIDEO:
http://www.youtube.com/watch?v=CUNiGFvb0qY
30 plank intervals (by this I mean start with arms extended then lower one arm to rest on your forearm and then lower the other so you are in a lower plank. Hold for a few seconds and then raise back up one arm at a time). Each complete revolution counts as one. VIDEO: FIRST ONE SHE DOES!!!
http://www.youtube.com/watch?v=uwmSDIVpDuo
Wednesday 11/23 - Cardio/ Kickboxing videos (13 min youtube video) -- If you have any issues with this contact me EARLY!!
http://www.youtube.com/watch?v=20RaCqharLk&feature=related
Thursday 11/24 --- Legs
60 Squat kicks -
http://www.youtube.com/watch?v=TGRa8ImLY-E
100 Calf Raises
30 Kneeling Side Leg Raise -
http://www.youtube.com/watch?v=9MZPEq2o9Mk&feature=related
30 Reverse Lunges with Rear Leg Raise -
http://www.youtube.com/watch?v=U9U3gdrFVNc&feature=related
Friday 11/25 - Arm
Sets of 12-15 of each arm workout.
-- 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
-- Push ups (you can modify these to be on your knees or against a wall)
Saturday 11/26 - Glutes and thigh workout
3 sets of 12-20 on every exercise on EACH LEG ---- So 24 - 40 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)
Sunday 11/27 REST -- WEIGH IN!!!0 -
9/16 - exercise done and under callories
0 -
16/11
exercise done, under on calories!0 -
11-17
will be under cals
exercise movie done.0 -
11/17 - exercise and calories done 0
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17/11
exercise done, under calorie0 -
11-18
exercises done.... will be under calories. I ate too much yesterday.0 -
I apologize for being MIA this week - just haven’t had time to post but I have been under cals all week!!! I wasn't able to the exercises for Thursday - the rest I have done!!
Thanks - you all are doing great!!! 0 -
11/18 - exercises done and under calories0
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THURS UNDER CALS BUT FRIDAY I GAVE MYSELF A CHEAT DAY AFTERALL TO GO OUT TO EAT AND TREAT MYSELF TO A MEAL WITH MY FAMILY... BUT I WILL DO BETTER TODAY!! EXERCISES COMPLETE WILL WRITE BACK AFTER TODAY IS DONE. I HAVE TO WEIGH IN TODAY B/C SUNDAYS I MAY NOT BE ABLE TO GET ON HERE. I AM STILL STRUGGLING AT 238.2 SO I HOPE THIS WEEK I CAN GET IT TO START MOVING AGAIN. HOPE U ALL HAVE A GREAT DAY0
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11-19
I ran 3.4 miles on the treadmill and did a 5K in 40 minutes.0 -
18/11
exercise done and under calories
19/11
exercise done - went for a walk with the kids - 40minutes0 -
11/19 - under calories and exercises done, I walked for 30 minutes. 0
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Great job everyone. . 0
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18/11
exercise done and under calories
19/11
exercise done - went for a walk with the kids - 40minutes
forgot to add i was under calorie too0 -
11-20
weight 129. (holding! yea)0 -
Great job Libby
My weight today is 197.80 -
Happy Monday Fab Five.
We have a weekly challenge...
Weekly Challenge Starting 11/21 --- FRUITS AN VEGGIES!!
We are suppose to get 5 Fruits and Veggies a day. You can earn 1 point per 5 F/ V that your team consumes. This is for a FULL serving not a partial serving. When you report back to your captain how many fruits and veggies you had you must also list what you had. EX: 3 consumed by 1 banana, 1 apple and 1 cup of green beans. --- Captains please enter in the total number earned and the sheet will figure out the math for you.
Here are today's exercises...
Monday 11/21 - 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 uphttp://www.youtube.com/watch?v=t9TocAxv-Qk&NR=1
- Burpieshttp://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 Dipshttp://www.youtube.com/watch?v=tKjcgfu44sI
- Alternating Supermanhttp://www.youtube.com/watch?v=g-d7akq040w
- Jumping Jacks 30 - 60 seconds non stop
Go get 'em :-D0 -
Weight is 131 lbs - also was under cals all week, evercises were done except for last Thurs and Sat.
Thanks!0 -
11-21
i was under calories.
I ate:
Banana, orange, dried cherries, carrots, yams.
I am REALLY sorry I did not exercise today. I kept meaning to and just never got to it.
tomorrow for sure. :sad: 0 -
Today sucked. I did not exercise. I did have three servings of mixed veggies, a banana and strawberries0
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I did the exercise - can I know add tricep dips to burpees in the list of exercises i truly hate!
onto a better topic I had kidney beans, grapes, sweetcorn, mushrooms and pepper0 -
Tuesday 11/22 - Abs
50 crunches/sit ups
25 righ oblique crunches
25 left oblique crunches
30 bicycle crunches VIDEO:http://www.youtube.com/watch?v=5L8BIvIu5pU&feature=BFa&list=PL384172C6326E29EF&lf=rellist
35 bridge VIDEO:http://www.youtube.com/watch?v=CUNiGFvb0qY
30 plank intervals (by this I mean start with arms extended then lower one arm to rest on your forearm and then lower the other so you are in a lower plank. Hold for a few seconds and then raise back up one arm at a time). Each complete revolution counts as one. VIDEO: FIRST ONE SHE DOES!!!http://www.youtube.com/watch?v=uwmSDIVpDuo 0 -
Tuesday 11/22 - Abs
50 crunches/sit ups
25 righ oblique crunches
25 left oblique crunches
30 bicycle crunches VIDEO:http://www.youtube.com/watch?v=5L8BIvIu5pU&feature=BFa&list=PL384172C6326E29EF&lf=rellist
35 bridge VIDEO:http://www.youtube.com/watch?v=CUNiGFvb0qY
30 plank intervals (by this I mean start with arms extended then lower one arm to rest on your forearm and then lower the other so you are in a lower plank. Hold for a few seconds and then raise back up one arm at a time). Each complete revolution counts as one. VIDEO: FIRST ONE SHE DOES!!!http://www.youtube.com/watch?v=uwmSDIVpDuo
Don't forget the fruits/veggies 0 -
I did the exercise - can I know add tricep dips to burpees in the list of exercises i truly hate!
onto a better topic I had kidney beans, grapes, sweetcorn, mushrooms and pepper
LOL... I hate burpees too0 -
11-21
i was under calories.
I ate:
Banana, orange, dried cherries, carrots, yams.
I am REALLY sorry I did not exercise today. I kept meaning to and just never got to it. tomorrow for sure. :sad:
No worries...you have been kicking booty!! 0 -
11-22
exercises done and then some!
I ate:
dried cherries/ v8 juice/grapes/ banana/ (2) carrotts0 -
11/22 - exercises done
Fruit/veggies - (2) potatoes, (2) butternut squash, banana0 -
exercise done
bailed on the fruit and veg :sad:0 -
Wednesday 11/23
Cardio/ Kickboxing videos (13 min youtube video) -- If you have any issues with this contact me EARLY!!http://www.youtube.com/watch?v=20RaCqharLk&feature=related
Don't forget the fruits and veggies 0
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