Belinda's Team Challenge

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Exercises and Weekly Challenges

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  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    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
    bmfrazie Posts: 2,391 Member
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    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
    bmfrazie Posts: 2,391 Member
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    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
    LadyPersia Posts: 1,444 Member
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    chanllenges met for thepast week. I enjoyed being sore all week long:)
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    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
    bmfrazie Posts: 2,391 Member
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    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
    bmfrazie Posts: 2,391 Member
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    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
    bmfrazie Posts: 2,391 Member
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    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
    bmfrazie Posts: 2,391 Member
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    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
    bmfrazie Posts: 2,391 Member
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    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.
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Tuesday 12/20 - zumba video

    Time for a different type of workout. Here is a zumba workout that is about 13 mins long.

    http://www.youtube.com/watch?v=4NoS_2pNyfQ
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Wednesday 12/21 -- Legs
    100 jumping jacks
    50 squat kicks --- http://www.youtube.com/watch?v=TGRa8ImLY-E
    1 mile run/walk on top of what you already had planned for the day. If 1 mile is easy make it a 5k
    75 calf raises --- can be done on flat ground. Add weight or a ledge to increase difficulty
    20 Kneeling Side Leg Raise -- http://www.youtube.com/watch?v=9MZPEq2o9Mk&feature=related
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Thursday 12/22 - Arms
    3 sets of 10-20 of each arm workout
    1.Push up (can modify if needed)
    2. Tricep Push ups (hands in a triangle in front of you instead or shoulder width) Modify as needed
    3. Tricep press/dip
    4, Walking or high/low plank
    5. On floor chest fly
    6. Side to side push up
    YOU CAN SKIP the yoga pump at the end unless you want an extra advanced workout.

    All of the examples for this workout can be found here http://www.youtube.com/watch?v=FfNAueeUWIA

    Friday 12/23
    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
    ***mile challenge today***

    Saturday I will post workout tomorrow
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    I hope that everyone has an amazing Christmas! Since it is Christmas eve and we have limited time here is a kick boxing video that will only take about 13 mins of your day.
    Saturday 12/24 - Cardio/ Kickboxing videos (13 min youtube video) --
    http://www.youtube.com/watch?v=20RaCqharLk&feature=related
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    I hope everyone had a good holiday weekend. This is our last week of 2011 and your last week to reach your final goals for this year. Take the time this week to take about goals with your team.

    Monday 12/26 - 45 mins of cardio of your choice. Share with your team what you did for your day after Christmas workout.

    We will have several different types of daily challenges this week. Monday is a water day. Drink 100 oz of water to flush your system and re hydrate
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    12/27 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. If you want to see an example of this workout look at the tabata video I provided earlier this month or look it up on YouTube.

    Tuesday daily challenge of calorie burn. 1 point per 100 call the team burns.
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    12/28 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.

    Wednesday is another water day. Earn 1 point for 100 oz of water.
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    12/29 - Thursday - Glutes and thigh workout
    3 sets of 12-20 on every exercise on EACH LEG ---- So 24 - 40 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

    Thursday will be another calorie burn day. Your team can earn 1 point per 100 calories that your team burns.
    Friday will be water again.
    Saturday is the last day of the year and will count for a burn day because it is your last ditch effort.

    GET YOUR WEIGHT TO YOUR CAPTAIN EITHER SATURDAY MORNING OR SUNDAY MORNING ASAP SO WE CAN GET ALL OF OUR SCORES FIGURED OUT BEFORE WE START OUR NEXT CHALLENGE.
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    12/30 Friday - arms
    4 sets of 8-15
    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

    Friday is the last water day of this challenge!
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    12/31 - Saturday -New Years Eve - Total Body

    :smile: LAST WORKOUT OF THIS CHALLENGE!!:smile:

    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.

    Saturday is also our last burn day of the year!

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