Exercises and Weekly Challenges
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3/20 - Legs - Tabata video (4 min workout)
http://www.youtube.com/watch?v=AkSUudxOTnI
Do this video twice0 -
Just to clarify the distance challenge is the amount of miles that you run/walk, bike or use the eliptical. The bike you get 1/2 of the distance as you get for doing the other two. So if you bike 6 miles it counts for 3 miles.
--- I am running behind on posting scores due to having MANY personal issues yesterday and working today. I will get to this as soon as I have 30 mins free.0 -
3/21 - biggest loser circut
Simple full body workout Bob Harper said last night on The Biggest Loser.
20 push UPS
20 lunges
20 jumping jacks
3-5 sets of these three exercises0 -
3/22 - 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 -
Friday 3/23 - 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)0 -
Saturday free day
45 mins of your choice0 -
Welcome to the last week of March! This SHOULD be the hardest challenges that we have had so far. Most of them will require you to test your ability levels and create different workouts.
Week Challenge: Sodium.... Stay under your sodium for this week. Your team can earn 1 point for each day you are under. Every team can earn an extra 30 points in this team challenge.
Monday 3/26 Biggest Loser workout
20 jumping jacks
20 push ups
20 lunges (per leg)
Repeat 4 times0 -
Tues 3/27 -Arms
3 sets of 15 swimmer presses
3 sets of 15 wood chops
3 sets of 21’s
3 sets of 15 lawnmowers
3 sets of 15 tricep kickbacks0 -
Wednesday is a burn day!
-i am also asking the captains to post some challenges this week. Will betterwithage please post an exercise video of your choice from YouTube to go with the burn day?
Thursday will have an ab test
Friday will be a leg test
Saturday will be an ARM test.
---more details will be posted tomorrow0 -
Wednesday is a burn day!
-i am also asking the captains to post some challenges this week. Will betterwithage please post an exercise video of your choice from YouTube to go with the burn day?
Thursday will have an ab test
Friday will be a leg test
Saturday will be an ARM test.
---more details will be posted tomorrow
This is a 10 minute cardio kickboxing workout to go with those arms.
www.youtube.com/watch?v=9XFBkv2xjbU0 -
Wednesday is a burn day!
-i am also asking the captains to post some challenges this week. Will betterwithage please post an exercise video of your choice from YouTube to go with the burn day?
Thursday will have an ab test
Friday will be a leg test
Saturday will be an ARM test.
---more details will be posted tomorrow
This is a 10 minute cardio kickboxing workout to help with the burn.
www.youtube.com/watch?v=9XFBkv2xjbU
Sorry... It was early when I posted this originally and had arms on my mind. LOL0 -
3/29 Thursday - abs
Test your limits! Pick your favorite ab exercise (crunches, obliques, bicycle crunches etc). Complete as many of this one exercise as you can in 5 minutes. Pick a second exercise and do as many as you can in 5 minutes.
Report back to your team what two exercises you picked and how many you completed of each exercise in your 10 minutes.0 -
3/30 Fridayy - 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.0 -
3/31- arms -FINAL WORKOUT
4 sets of 12-15
1. Pec flies
2. Bar bell curls
3. Narrow grip bench press - can use 2 dumb bells tight together
4. Alternate dumb bell raises
5. Tricep kickbacks
6. Non-modified Push up max out - tell your team how many you do. Can be done before or after ARM workout as a separate workout0 -
:smooched: :smooched: :smooched: :smooched:
START OF APRIL
:smooched: :smooched: :smooched: :smooched:0 -
Weekly challenge starting April 2nd - 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. You can get unlimited points based off of how many fruits and veggies your team earns. (1 point per 5 consumed)0
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MONDAY APRIL 2ND: (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 -
Tuesday 4/3-- abs
Break thes up however you would like but I do want to stress that if you are a begginner do break them up!! The easiest way to break these up is into 5 sets of 10 or 2 sets of 25 but you can totally decide how you want to do it. They need to be done as one workout though. They should not he broken up through the day.
- 50 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
- 50 Scissor kicks ---
http://www.youtube.com/watch?v=nWKTmFv76I8 0 -
Oops... Didn't see the F&G, I am all over it 0
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Wed 4/4 - Thighs
30 jumping jacks
10 lunges on each leg
15 squats
10 lunges on each leg
25 inner thigh lifts per leg
10 lunges on each leg
30 jumping jacks
20 donkey kicks
STRETCH! I am on my phone so I can't post pics tonight. If you don't know one of the exercises look on YouTube. If I have time to post videos in the morning before I go to work I will.0
