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)

bmfrazie

Thursday - 12/8
Lots of people worked hard on the mile challenge. Therefore, I am giving one of the few simple challenges...30 mins of exercises of your choice. Just depot back to your captain on what you did to reach your 30 mins.

bmfrazie

Friday 12/09 arms
3 sets of 12 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

The weekend is normally when people cave and have issues with what they eat. Friday and Saturday I challenge everyone to stay under or smack on for calorie intake. This means you must track everything you eat this weekend. Since we are doing this for 2 days each person has the chance of earning 2 extra points for the team (10 points max per team).
Good luck everyone!

bmfrazie

Saturday 12/10 - abs
Start with this video: http://www.youtube.com/watch?v=_DfuU3TSsFM

55 crunches/sit ups
30 right oblique crunches
30 left oblique crunches
40 bicycle crunches VIDEO: http://www.youtube.com/watch? v=5L8BIvIu5pU&feature=BFa&list=PL384172C6326E29EF&lf=rellist 45 bridge VIDEO: http://www.youtube.com/watch?v=CUNiGFvb0qY
25 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

Heads up for next week challenge....it will be a fruits and veggie challenge. You will earn points for how many fruits and veggies your team eats next week. More details to come on Sunday

LadyPersia

chanllenges met for thepast week. I enjoyed being sore all week long:)

bmfrazie

Weekly Challenge Starting 12/12 --- 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. --- Captains please enter in the total number earned and the sheet will figure out the math for you. If you only enter 1 point for each 5 you will not get your full points. You must add the total daily.

Monday 12/12 - 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 2 minute for starters and 3 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 45 - 90 seconds non stop

bmfrazie

Tuesday 12/13 - 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 exercises 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

Sorry this us late. I wasn't feeling so hot yesterday and fell asleep early.

bmfrazie

Wednesday 12/14 -- 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

bmfrazie

Thursday - 12/15 - Arms

Everything should be broken up into 3 sets of 12

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)

Friday will be legs and Saturday is abs. Those workouts will be posted tomorrow.

bmfrazie

Pre-warning that I will be out of town for three days. I am not sure how service is so I might not get back as quick as normal with questions.

Friday 12/16 - legs
You can break this up however you like. However, it has to be done in one workout.
110 jumping jacks
100 calf raises
50 squats
30 lunges or singles leg squats

Saturday 12/17-- abs
Break this 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 --- 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 12/18 - rest and weigh in

bmfrazie

After having a rest day on Sunday we are going to have a hardCORE Monday.
75 crunches/sit ups
35 righ oblique crunches
35 left oblique crunches
40 bicycle crunches VIDEO: http://www.youtube.com/watch? v=5L8BIvIu5pU&feature=BFa&list=PL384172C6326E29EF&lf=rellist 50bridge VIDEO: http://www.youtube.com/watch?v=CUNiGFvb0qY
35 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

Plus do this video BEFORE you start your workout. http://www.youtube.com/watch?v=_DfuU3TSsFM

The weekly challenge will be to stay under on your sodium daily. If you don't have your settings set to show your daily sodium please make this adjustment. Each person can earn 1 point per day for this. We will also have 1 mile challenge this week. I will announce the day stir that challenge later in the week.