Exercises and Weekly Challenges
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Weekly Challenge starting MONDAY 1/9 - 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)
Monday 1/9 - 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 0 -
i did it!!! my knee hurts but i did it :-)0
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Tuesday 1/10 - arms
2 Sets of 15 swimmers press, 2 sets of 15 wood chops, 2 sets of 21's and 2 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 1/11 -- 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 -
Thursday 1/12 - choice
You get the pleasure of a choice. Pick your own 30 min workout. Report back to your group on what you decided to do for your 30 min workout.0 -
Thursday 1/12 - choice
You get the pleasure of a choice. Pick your own 30 min workout. Report back to your group on what you decided to do for your 30 min workout.
Like this! I'm still not 100% yet with my legs.0 -
Isn't it funny how when we get to pick our own, everyone does more then is asked of them! Truly enjoyed the exercise challenge for today!0
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Friday 1/13 -- 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 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
- 30 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 0 -
woohoo0
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Saturday 1/14 - 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.
- 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 add 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 -
Burpees today and alternate planks yesterday - goody! ;-) seriously though, thanks Brenda!0
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Burpees today and alternate planks yesterday - goody! ;-) seriously though, thanks Brenda!
:laugh: I gave you guys an easy day on Thursday. Figured you needed the extra work since tomorrow is a rest day :laugh:
Sunday - REST - Weigh In
Next week the team challenge is going to be to consume 100 oz of water a day.0 -
Can't seem to get the Fusion Glide link to work... It asks me to log in. Is there a way round that?
OMW... Been dreading the water challenge!!!
mmm... Brenda I think you may enjoy causing us pain!!! (Did my first planks EVER!!!):flowerforyou:0 -
Monday 1/16 - hardCORE Monday
Monday is a great day for an an workout. 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 VIDEO: http://www.youtube.com/watch? v=5L8BIvIu5pU&feature=BFa&list=PL384172C6326E29EF&lf=rellist 45 bridge VIDEO:
http://www.youtube.com/watch?v=CUNiGFvb0qY
Weekly challenge starting Monday and ending on Saturday. Each person can earn 1 point for drink 100 oz each day. This means that everyone can earn 6 points for the team...30 extra possible points for the team.0 -
Tuesday 1/17 - BURN DAY
Change it up a little. I am letting you have a choice day of whatever you would like. I am not setting any time limit. If you log a TRUE workout you get your points....no points for housework sorry. The kicker is we are also going to be collecting points off your total daily burn! Your team will total up all of the burns and divide by 100 to give total extra points ON TOP of the 1 point you get for being active! If you burn 500 cals tomorrow then you earn an extra 5 points for your team!
Captains this is a team total so you need to add the full number of the burn. The spreadsheet will do the math for you. 0 -
Wednesday - 1/17 - 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 -
Thursday 1/19 - tabata style leg 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. Lunges0 -
Friday 1/20 - 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 claw 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 videohttp://www.youtube.com/watch?v=GK0uNBvjPhk
If you can't jump back in your burpees step back like they show in the video0 -
Saturday 1/21 -- 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 0 -
Weekly team challenge:
Stay within 100 +/- your daily calorie in take. One point per day per person.0 -
Hey Belinda!
No individual Monday challenge? Or is it coming later?
Thanks!0 -
Weekly team challenge:
Stay within 100 +/- your daily calorie in take. One point per day per person.
Pre exercise?! Please say yes!! Don't say it's net!0 -
I know I am slow, but please explain todays exercise. Thanks,0
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Eek I thought I posted it last night when I posted the weekly challenge. Sorry everyone. I will have it up shortly.Hey Belinda!
No individual Monday challenge? Or is it coming later?
Thanks!0 -
1/23 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.0 -
Weekly team challenge:
Stay within 100 +/- your daily calorie in take. One point per day per person.
Pre exercise?! Please say yes!! Don't say it's net!
INCLUDING EXERCISE CALORIES!0 -
Weekly team challenge:
Stay within 100 +/- your daily calorie in take. One point per day per person.
Pre exercise?! Please say yes!! Don't say it's net!
INCLUDING EXERCISE CALORIES!
I think multiple people are confused by this challenge. If you burn 1000 calorie from exercise you are not expected to eat an extra 1000 calories. However, you also shouldn't be super under on your calorie in take. So if you base calorie intake should be 1200 you shouldn't be eating only 1000 calories. You are allowed to eat between 1100-1300 calories per day UNLESS you eat extra to consume exercise calories. The reason why I include exercise calories is because some people eat more because of exercising. Does this make since?
---- So it should be 100 +/- your base calories unless you are eating back your exercise calories. If you eat back exercise calories do not go over more than 100 calories.
Any other questions?0 -
1/24 Tuesday - 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 -
1/25 - Wednesday - choice day
I feel like being extra nice because I get to find out the gender of my baby on the 25th! I know everyone loves when I give this workout. 45 min of your choice of a workout. Report to the your team how you completed this challenge.
Happy Wednesday0 -
Oh Belinda, you are just too good to us!:bigsmile:0
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