Exercises and Weekly Challenges
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Monday - ABS
Do 3 sets of 12
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
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Tuesday - circut training (24 mins)
This 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 -
Wednesday - Thighs
40 jumping jacks
15 lunges on each leg
20 squats
15 lunges on each leg
30 inner thigh lifts per leg
15 lunges on each leg
40 jumping jacks
25 donkey kicks
STRETCH!0 -
Thursday - arms
3 sets of 12
- Bicep Curls
- Tricep Dips
- Lateral Raises-http://www.youtube.com/watch?v=kDqklk1ZESo
- Tricep Extensions0 -
Friday - 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 uphttp://www.youtube.com/watch?v=t9TocAxv-Qk&NR=1
- Burpieshttp://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 Dipshttp://www.youtube.com/watch?v=tKjcgfu44sI
- Alternating Supermanhttp://www.youtube.com/watch?v=g-d7akq040w
- Jumping Jacks 45 - 90 seconds non stop0 -
Saturday - 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 -
Can't get the Fusion Glide video to work! It says unavailable.0
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Can't get the Fusion Glide video to work! It says unavailable.
Try this link, I think it's the same video:http://www.youtube.com/watch?v=5SsajHuCEr4
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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 5/21 - arms (10 min video)
http://www.fitsugar.com/10-Minute-Workout-Sexy-Sculpted-Arms-216203260 -
Tuesday - 5/22 - (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 -
Wednesday - 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 -
Thursday - free day
I always try to add one of these days from time to time. Be active! You can pick whatever you want to do (other than cleaning) for 30 mins. Have a fun day! Try something new!0 -
Friday - ABS
Do 3 sets of 12
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
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Saturday 5/26-- 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 squathttp://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 stretcheshttp://www.youtube.com/watch?v=6h9XqRyY04A (The last stretch is one of my fav stretches)
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Monday - arms
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 workout
Weekly challenge - Miles and burns
With this being the end of the week I am going to challenge everyone to get some mileage in and have some big burns! Monday, and Wednesday will all be days that we record our miles and in return Tuesday/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 if 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. Please make sure you record the full numbers on your burns.
-Due to the holiday weekend the spreadsheet will not be updated until Tuesday or Wednesday0 -
Tuesday - 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 -
Wednesday - 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 -
June will be an off month for the challenge. I will keep everyone posted on when to start building teams back up for July0
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Thursday - Total Body
LAST WORKOUT OF THIS CHALLENGE!!
http://www.youtube.com/watch?v=pHp07nFycmo
Row and Deadlift 2 x (20 sex x 10 sec rest)
Lunges and Hammer Curl 2 x (20 sec x10 sec rest)
Squat and Press 2 x (20 sec x 10 sec rest)
Lunge and Extensions 2 x (20 sec x 10 sec rest)
Walkout and Push 2 x (20 sec x 10 sec rest)
1 minute rest
Do this 3-4 times
You will do each exercise for 20 seconds with a 10 second rest. Then repeat the same exercise another 10 sec rest and then move onto the next workout. Each full rotation should take you 6 minutes with your full rest. If you do 3 sets it should be an 18 min workout or 4 sets will be a 24 min workout.0