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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    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
  • lubilu24785
    lubilu24785 Posts: 48
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    i did it!!! my knee hurts but i did it :-)
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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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)
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    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)
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    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.
  • BeautifulArtemis
    BeautifulArtemis Posts: 641 Member
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    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.
  • azeria
    azeria Posts: 535 Member
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    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!
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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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
  • LadyPersia
    LadyPersia Posts: 1,444 Member
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    woohoo
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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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 stop
  • vanessaclarkgbr
    vanessaclarkgbr Posts: 765 Member
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    Burpees today and alternate planks yesterday - goody! ;-) seriously though, thanks Brenda!
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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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.
  • MaudeBeige
    MaudeBeige Posts: 282
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    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:
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    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.
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    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!

    :smile: 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. :smile:
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    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)
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    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. Lunges
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    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 video http://www.youtube.com/watch?v=GK0uNBvjPhk

    If you can't jump back in your burpees step back like they show in the video
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    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
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Weekly team challenge:
    Stay within 100 +/- your daily calorie in take. One point per day per person.

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