Exercises and Weekly Challenges
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Monday - arms (10 min video)
http://www.fitsugar.com/10-Minute-Workout-Sexy-Sculpted-Arms-21620326
Tuesday - legs
Wednesday - full body
Thursday - abs
Friday - arms
Saturday - legs0 -
bump0
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Tuesday - 8/07 - Legs
2 minute Bear Walk
100 Jumping Jacks
50 Squats
50 Lunges
50 Calf Raises
You can break this up, and make it a circuit if you like.0 -
Thanks for helping me out.Tuesday - 8/07 - Legs
2 minute Bear Walk
100 Jumping Jacks
50 Squats
50 Lunges
50 Calf Raises
You can break this up, and make it a circuit if you like.0 -
You're welcome! :flowerforyou:0
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Wednesday 8/8 - Total Body (15 min)
Complete as many rounds possible in 15 minutes. Allow yourself 30 second rest between each different type of exercise.
Dumbell push up row - x 8
Lying Knee Raised Crunch - x 8 OR clay if moderate x 8 (x12 if advanced)
Overhead Squat - x8
Pull up or Row followed by a Burpee x4 (beginner) x6 if moderate or x 8 if advanced
All exercises are shown in this video
http://www.youtube.com/watch?v=GK0uNBvjPhk
Thursday 8/9- ABS
Do 3 sets of 10
Butterfly Crunches - http://www.youtube.com/watch?feature=endscreen&v=5ZBXpwsJHT0&NR=1
Windshield Wipers - (side to side is 1 rep)
http://www.youtube.com/watch?NR=1&v=3RjBYZJVytw&feature=endscreen
Bird Dogs -
http://www.youtube.com/watch?v=PS332XrXLzc&feature=related
Torso Twists - This video has 2 versions - the first one shown is with your legs on the ground. Do this version.
http://www.youtube.com/watch?v=ePe8OemOZh0
Alternate Toe Touches -
http://www.youtube.com/watch?v=8QAMiK8Fqsk&feature=related 0 -
Friday - Arms
3 Sets of 15 swimmers press, 3 sets of 15 wood chops, 3 sets of 21's and 3 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) 0 -
Saturday-- Glutes and thigh workout
3 sets of 8-12 on every exercise on EACH LEG ---- So 16-24 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) 0 -
Week Challenge:
Sodium.... Stay under your sodium for this week. Your team can earn 1 point for each day you are under. That means each person can earn 6 points and every team can earn an extra 30 points in this team challenge.
Monday - 8/13 - legs
Tabata video (4 min workout) do twice if you are advanced
http://www.youtube.com/watch?v=AkSUudxOTnI 0 -
Tuesday - 8/14 - hardCORE
You can break these up into reasonable sets for yourself. Please keep them as one workout though.
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
40 bridge0 -
I need a definition of 'bridge'.0
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I need a definition of 'bridge'.
This is a bridge...
http://www.youtube.com/watch?v=yOPkM2pzznc&feature=youtube_gdata_player. 
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Happy Hump Day!
Surprise work of the day is a free choice day :happy: You earn your team points by completing 30 mins of any type of exercise. Only catch is cooking and cleaning don't count.0 -
Thursday 8/16 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)0 -
Friday - 8/17 circuit training (24 mins)
This will workout will have 2 different sets of workouts that we will do for 12 min each.
How it works: Do all of the exercises in circut for 45 seconds with 15 seconds rest. Repeat circut A two more times. Rest for 1 minute. Do circut B three times.
Circut A
Push ups
High knees
Elbow planks to extended arm plank
Squats
Circut B
Mountain climber
Crunches
Wall sit
Fast feet0 -
Saturday 8/18. full Body
The 100!!
Exercise 1: 100 Jumping Jacks
Exercise 2: 90 Abdominal Crunches
Exercise 3: 80 Squats
Exercise 4: 70 Leg Lifts
Exercise 5: 60 Jumping Jacks
Exercise 6: 50 Abdominal Crunches
Exercise 7: 40 Squats
Exercise 8: 30 Leg Lifts
Exercise 9: 20 Jumping Jacks
Exercise 10: 10 Minutes of Running
This can be spread throughout the day, but each exercise step should be done all at once. For example, you would complete 100 jumping jacks at one time, 90 crunches all at once, etc. If you use this workout regularly, the end goal is to complete this in one session!0 -
Muffin top Monday
Follow the specifics listed in this link. http://www.fitsugar.com/Exercises-Get-Rid-Muffin-Top-2251180
Side bends
Standing twist
Jack knife
Weekly challenge - do not drink your calories! You can earn 2 points per day for not drinking calories at all. That means each person can earn 12 points for the week for their team.0 -
page not found0
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The link does not work for me either! :sad:
Also, can we have a better definition of 'don't drink your calories'? Is this like sodas, fancy coffees? Or just anything with calories? I have a few that have to drink milk for medical reasons.
Thanks!0 -
Try this link... It looks like Belinda's link was missing the number nine at the end
http://www.fitsugar.com/Exercises-Get-Rid-Muffin-Top-225118090 -
Thanks for fixing the link for me. I posted that from my phone and I guess it cut part of it off. I just had a deep fried oreo sundae and think I might need to do that workout 10 times :laugh:
The challenge is to drink nothing with calories or in other words only consume beverages that have zero calories.0 -
Thanks for fixing the link for me. I posted that from my phone and I guess it cut part of it off. I just had a deep fried oreo sundae and think I might need to do that workout 10 times :laugh:
The challenge is to drink nothing with calories or in other words only consume beverages that have zero calories.
No problem, I have done it before. I was surprised that I found it 0 -
Tuesday - Legs
20 squats
30 lunges
40 toe touches
50 second wall squat
100 jumping jacks
50 second wall squat
40 toe touches
30 lunges
20 squats
This workout should be done in one setting. You can take 30 second rest between each exercise.0 -
8/22 - 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 0 -
8/23 Total body
Find a UNIQUE total body workout online. Share the workout with your team and give it a rating on a 1 to 5 scale (5 being the best). If it is a video please share the link with your team.0 -
8/23 Total body
Find a UNIQUE total body workout online. Share the workout with your team and give it a rating on a 1 to 5 scale (5 being the best). If it is a video please share the link with your team.0 -
Do 3 sets of 15
Butterfly Crunches - http://www.youtube.com/watch?feature=endscreen&v=5ZBXpwsJHT0&NR=1
Windshield Wipers - (side to side is 1 rep) http://www.youtube.com/watch?NR=1&v=3RjBYZJVytw&feature=endscreen
Bird Dogs -http://www.youtube.com/watch?v=PS332XrXLzc&feature=related
Torso Twists - This video has 2 versions - the first one shown is with your legs on the ground. Do this version.http://www.youtube.com/watch?v=ePe8OemOZh0
Alternate Toe Touches -http://www.youtube.com/watch?v=8QAMiK8Fqsk&feature=related 0 -
Saturday - 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 exercises 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)
-Crunches
- 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 stop0 -
Welcome to the last week of August! Congrats to everyone that has stuck it out for this far. We only have 5 challenges left. This week we will test your strength and creativity.
Monday - create your own tabata workout
With this being the end of the month I hope you guys are ready for this task. We have done several different type of exercises in different routines. Today you need to create your own tabata style workout. This system is the 20 second exercise followed by 10 second rest. Your work out should have 4 different exercises and go for 8 minutes. Each rotation of the 4 exercises should take 2 minutes. That means 4 complete rotations.
Ex....
20 sec exercise 1 - 10 sec rest
20 sec exercise 2 - 10 sec rest
20 sec exercise 3 - 10 sec rest
20 sec exercise 4 - 10 sec rest
Repeat this 4 times - tell your team what 4 exercises you picked and post in the format above. Remember it is 20 seconds of one exercise with 10 secondary read followed by a different exercise. YOU DO NOT REPEAT THE SAME EXERCISE 4 TIMES AND THEN MOVE TO THE NEXT.
Report back to your team on what you created for your tabata style workout.
At a different time test your limits on squats! How many can you complete non-stop? Report back to your team
Weekly challenge - Miles and burns
With this being the end of the week I am going to challenge everyone to get some mileage in! August has been a tough month for weight for most of us and hopefully this will help you blast past your old weight.
Monday, Wednesday and Friday will all be days that we record our miles and in return Tuesday and Thursday will be our burn days.
The points possible for this challenge are endless! The miles challenge counts for full points on miles that are either walked, run, or you use the elliptical. The distance bikes is counted for HALF THE MILEAGE. That means is you bike 10 miles your team earns 5 points. Partial miles count also so record the full amount!
The burn challenge points are divided by 100 of your burn. Therefore, if you burn 1217 your team will earn 12 points. Make sure you post the entire calorie burn and not just the points earned.
Snap to it!0 -
Tuesday - (5-4-3-2-1 total body workout)
5 minute
- Any cardio you want (walk, run, elliptical, bike)
- If you are at home do 1 min high knees, 1 min jumping rope (do the motions if you don't have a rope), 1 min jumping jacks, 1 min run in place, 1 min butt kicks
4 minutes
- 1 min lunges ---
http://www.youtube.com/watch?v=Z2n58m2i4jg
-1 min mountain climbers:
http://www.youtube.com/watch?v=DyeZM-_VnRc
Repeat for 4 mins (should be 2 rotations)
3 minutes
-10 pushups/ rest for 30 seconds (can modify)
- 15 tricep dips/ rest for 30 seconds -
http://www.youtube.com/watch?v=0326dy_-CzM
- Repeat for the total 3 mins
2 minutes
- 30 seconds regular squats
- 30 seconds jump squats -
http://www.youtube.com/watch?v=FeZxFZ7sTac
- 30 seconds regular squats
- 30 seconds jump squats
1 minute
--- Plank or sit ups
This should be a total of 15 minutes. Take breaks for water as needed but try to complete the full workout in 30 mins.0
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