Exercises and Weekly Challenges

bmfrazie

The weekly Challenge that will run for Week 1 of December is going to be the dreaded 100 oz of water a day. Your team will get 1 point per day per person that drinks 100 oz a day. That means each person could earn there team 4 points each and a team has the chance to earn an extra 20 points from the get go. THIS RUNS WEDNESDAY TO SATURDAY ONLY!

Sunday the 4th will be a rest day.

Exercises to be posted soon for Wed - Saturday.

Pammie1000

Bump

AngieMMc

Bump

luvmybeebees

bump

bmfrazie

Since tomorrow is day one and we have lots of new comers I am going to keep this rather simple. You can break these up into a circut instead if you would rather.

75 jumping jacks
40 crunches/sit ups
30 squats
10 push ups

bmfrazie

You are correct on the water. You will drink 100 oz of water per day on Thursday, Friday and Saturday. The exercises that have been posted are only the Thursday exercises. Each day will be different for exercises. Sunday will always be rest and weigh-in though.

I still need to post the exercises for Friday and Saturday. Sorry guys but I have had a medical issue come up today so I will be a little behind.

bmfrazie

Friday Dec 2nd - Arms

2 Sets of 15 swimmers press, 2 sets of 15 wood chops, 2 sets of 21's and 2 sets of 15 tricep kickbacks

Video:
Swimmers press: http://www.youtube.com/watch?v=edj1s-BdyLA&feature=related
Wood Chop: http://www.youtube.com/watch?v=ShEMC1Z2U4c
21's: http://www.youtube.com/watch?v=gIL7f7Ljb9A (note these are 7 in each position)
Tricep Kickbacks: http://www.youtube.com/watch?v=GOeiqKL0jS4 (note this is 15 per SIDE so 30 per set)

bmfrazie

Saturday 12/3 -- abs
Break thes up however you would like but I do want to stress that if you are a begginner do break them up!! They need to be done as one workout though. They should not he broken up through the day.
- 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

Sunday 12/4 rest and weigh in.

Water challenge ends on the 3rd.

babybellyfat

I try to add the challenges to my diary and could not find them! What do you choose?

bmfrazie

I try to add the challenges to my diary and could not find them! What do you choose?

I normally log mine as circuit training but you can also log it as Calisthenics (pushups, sit-ups), vigorous effort. They both burn about the same calories. I just normally do my workout in the circuit style.

bmfrazie

Monday 12/5-- Total Body
3 sets with 10-15 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 burpie
- 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

This week we will have two daily challenges instead of one week long challenge. The first will be a mileage challenge on Tuesday. Your team will get 1 point per mile you walk or run. This should not be counted with a tinker over the span of the day but as a workout. If you bike we will count that distance as 1/4 of the distance. So if you bike 100 miles your team gets 25 points. If you are counting biking distance make sure your captain knows if you already divided the number or if they need to still do that. Any questions please feel free to ask.

bmfrazie

Tuesday - 12/6 - Arms

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)

luvmybeebees

Okay, just to clarify, before I put it out for the team -

There are two challenges going on - the strength(exercises) and the miles?

I'm not sure what the mileage challenge is. I know the exercises are given daily, but are we starting the miles today thru Saturday?

Thanks!

bmfrazie

Okay, just to clarify, before I put it out for the team -

There are two challenges going on - the strength(exercises) and the miles?

I'm not sure what the mileage challenge is. I know the exercises are given daily, but are we starting the miles today thru Saturday?

Thanks!

No problem explaining this. It should help keep it clear for all future challenges. The team has an option each week to earn points in three areas (weight, exercises and daily/weekly team challenges). The weekly challenge last week was water. This week we will have two daily challenges. The first daily challenge is the mile challenge tomorrow. I have not announced the second daily challenge but it will be on Friday or Saturday. These daily/weekly challenges are totally separate than the exercises.

Does that answer the question?

luvmybeebees

Thank you! I just got thrown off a little...missed that there were gonna be two OTHER challenges on top of the daily. I need to start reading slower! :ohwell:

bmfrazie

Thank you! I just got thrown off a little...missed that there were gonna be two OTHER challenges on top of the daily. I need to start reading slower! :ohwell:

Haha no worries. I am sure your not alone. Did you get that you earn points off the weight your team drops?

luvmybeebees

For the weight, is it a point per pound? Or how do you calculate this?

bmfrazie

For the weight, is it a point per pound? Or how do you calculate this?

That is correct.

luvmybeebees

Me again! :noway:

I have been asked about walking/running in place, and/or with a game (wii). How will those be counted?

Thanks again!

bmfrazie

Me again! :noway:

I have been asked about walking/running in place, and/or with a game (wii). How will those be counted?

Thanks again!

Can they track the distance? If they can track the distance then it counts the same as a mile. Sorry but if no distance can be tracked then it doesn't count.

Oh and just so everyone knows this is a team total so partial miles also count. You can add in any decimal. The sheet will add the team total and then round to the nearest point.

bmfrazie

Wednesday 12/07 -- 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)