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Vivacious Vixens - CLOSED GROUP - Week 1
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Got my water and exercise in yesterday!0
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yesterday's challenge is complete!0
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wow that was a good set, i did all the challenges, i also power walked 7 miles and did 1 hour zumba class. cals burned today.........(drum roll)............ 1428. water will be done as well im almost there and have 3 hours till bed time. :bigsmile:0
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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 Belinda too. :bigsmile:0
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Challenge complete
55 min: Cardio Boot Camp
Walked 1 mile on treadmill
Calories Burned: 6650 -
Water done!0
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good job ladies! how about everyone else? did everyone get their challenges in?0
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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)0 -
Got my water and exercise in yesterday!0
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got my exercise and water in for yesterday (Tuesday) on to arms today!!!! Already did some exercise this am... woot woot! Go girls!0
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im gutted we came last for the tuesday challenge :sad: I have got all the workouts for the week from Berlinda for while im away, ive watched videos and taken notes so i know how to do them all. Todays challenge done plus a 3.5 mile power walk. Water done again too. Catch u all after my hols. :bigsmile:0
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Today's challenge done
Water done
592 calories burned today0 -
right i decided to get up very extra early :yawn: this morning to do todays challenge b4 work, Well to say im aching would be an understatement lol, those scissor kicks were a killer lol. but got done. catch u all in a week :bigsmile:0
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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)0 -
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!0 -
Got my water and exercise in yesterday!
Do you mean next week will be a short week?0 -
Arms and water done yesterday!0
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walked 1 mile also did 30 DS LEVEL 2
Water done0 -
exercise and water done for yesterday (Thursday)0
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Water and exercise done for yesterday!
So today is the miles challenge correct? Next week is just saying under your calories? No exercise?
Im a little confused since I only been logging in long enough at the hotel to see the exercises. Sorry but Im back now0
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