Exercises and Weekly Challenges
Options
Replies
-
Sorry this is late. I crashed as soon as I stopped moving last night. Gotta love long days with little sleep.
Thursday - 4/5 - arms (10 min video)
http://www.fitsugar.com/10-Minute-Workout-Sexy-Sculpted-Arms-216203260 -
Friday 4/6 - Good Friday
Find a fun workout video on YouTube. Complete and share the link with your team. The workout needs to be atleast 5 mins long. Have a great day! (dont forget that you don't earn points if you don't post the link)0 -
Belinda, I have really liked this weeks workouts! Great job! Love how you keep it interesting!0
-
Saturday 4/8 - 15 minute Total Body workout
This workout is one that should only take 15 minutes out of your day and can be done in any place with no equipment.
1. (1:30) Jump Rope - If you don't have a jump rope air jump rope. (30 sec rest)
2. (1 minute) Plyometric Push - up - This can be do either in modified push up form or normal push up form.
http://www.youtube.com/watch?v=jMqPf7TTv2s (30 sec rest)
3. (1 minute) Standing Crunch To Squat - I don't have video of this as a flowing exercise BUT here is a worded instruction and a video on the Standing Crunch.
http://www.youtube.com/watch?v=4Vd4AoebNmg -- Stand with feet shoulder width apart, hands behind your head, elbows out to sides. Bend from the hips to the right as your bring your right knee toward your elbow (out and up like in video). Return to starting position and repeat with left knee and left elbow. Return to Stating position then do one
squat.
These three steps count as one rotation. (30 sec rest)
REPEAT 2 time. If you are more advanced repeat three times.0 -
Easter Sunday - rest day
Every Sunday is a rest day. Don't forget to get your captain your current weight on Sunday morning.0 -
4/9 - Monday - Burn Day
No requiements for today other than BURN BURN BURN!!! Your team will get 1 point per 100 calories that you burn today! Please tell your captain the total number of calories that you burn. EX 1215 cals = 12 team points or 500 cals = 5 team points
Week 2 weekly challenge
- 100 oz of water per day. Often times you end up over eating because you are thirsty. This week we will be working on making sure you up your water intake. You earn 1 point per day for drinking atleast 100 oz of water a day. That is a total of an additional 6 points per person and 30 extra points possible per team.0 -
4/10 - Legs - Tabata video (4 min workout)
http://www.youtube.com/watch?v=AkSUudxOTnI
For my advanced participants do this video twice0 -
Wednesday 4/11 - 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 -
Thursday 4/12 - 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)
-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 -
Friday 4/13 - 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 -
Thanks for helping me out! I was dead after my track meet last night. Plus I love seeing new exercisesFriday 4/13 - 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 -
Saturday 4/14 - Tabata
http://www.youtube.com/watch?v=3mU9QteShsE&feature=relmfu
Advanced exercisers can do it twice
0 -
Saturday 4/14 - Tabatahttp://www.youtube.com/watch?v=3mU9QteShsE&feature=relmfu
Advanced exercisers can do it twice
Lunges and Mountain Climbers are my downfall... I just hate lunges and there is no way I can do the Mt. Climbers
0 -
Would you consider having Sunday a rest day OR a "make-up" day for someone (yes, like me)
who doesn't get to complete a challenge during the week, so that the teams can still get the point(s)? 0 -
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.0 -
Monday - circut 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 -
Bump!0
-
Tuesday 4/17 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 -
Wednesday 4/18 - get moving
Today you have a free day! Get moving for 30 mins or more! The only catch is this should be something other than cleaning house. Report back to your team what you did for your 30 mins.0 -
Thursday 4/19 - Legs
Back & Forth Lunges -
http://www.drgourmet.com/exercise/no-equipment/bodyweightbflunges.shtml
Glute Kick-backs - (alternate, 10 on one side, then go to the other side)
http://www.drgourmet.com/exercise/no-equipment/glutekickbacks.shtml
Fire Hydrants - (alternate 10 one side, then go to the other side)
http://www.youtube.com/watch?v=zRLCHUajCps
Side Seated Leg Lifts - (alternate 10 one side, then go to the other side)
http://www.drgourmet.com/exercise/no-equipment/sideleglifts.shtml0
