Belinda's Team Challenge

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Exercises and Weekly Challenges

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  • BeautifulArtemis
    BeautifulArtemis Posts: 641 Member
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    Biked 23.6 miles this AM :)
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Saturday - Abs
    50 crunches/sit ups
    25 righ oblique crunches
    25 left oblique crunches
    30 bicycle crunches VIDEO: http://www.youtube.com/watch?v=5L8BIvIu5pU&feature=BFa&list=PL384172C6326E29EF&lf=rellist
    35 bridge VIDEO: http://www.youtube.com/watch?v=CUNiGFvb0qY
    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

    Sunday - Rest - Weigh in

    Monday will be a total body workout
    Tuesday will be an ab workout - FINAL WEIGHT AND MEASUREMENTS DUE!!!
  • wannareduce
    wannareduce Posts: 91 Member
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    Bump!
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    1/30 - Monday - Total Body

    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.
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Weekly challenge - sodium
    Stay under your sodium on Monday and Tuesday
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Final workout
    Tuesday 1/31- Cardio/ Kickboxing videos (13 min youtube video) --
    http://www.youtube.com/watch?v=20RaCqharLk&feature=relate

    Today is theast day of the challenge. I had planned an ab workout but went a different route since it is the end of the challenge.

    Please get your captain your final weight and measurements today if you have not already done so.

    Team scores for last week will be posted this morning with final scores posted tomorrow!

    If your team is carrying on I need to know ASAP
  • BeautifulArtemis
    BeautifulArtemis Posts: 641 Member
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    Final workout
    Tuesday 1/31- Cardio/ Kickboxing videos (13 min youtube video) --
    http://www.youtube.com/watch?v=20RaCqharLk&feature=relate

    Today is theast day of the challenge. I had planned an ab workout but went a different route since it is the end of the challenge.

    Please get your captain your final weight and measurements today if you have not already done so.

    Team scores for last week will be posted this morning with final scores posted tomorrow!

    If your team is carrying on I need to know ASAP

    YEAH BABY!
  • azeria
    azeria Posts: 535 Member
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    Belinda,

    I just tried to do the video and it says that it is no longer available due to a copyright claim :-(

    I'll see if I can find another kick boxing video that lasts about 13 minutes?
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Belinda,

    I just tried to do the video and it says that it is no longer available due to a copyright claim :-(

    I'll see if I can find another kick boxing video that lasts about 13 minutes?
    Hmm if you can't get this one to work find another cardio type of video that is about 13 mins long. Sorry!
  • Pammie1000
    Pammie1000 Posts: 365 Member
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    I was just about to do it myself, has it been gone all day? Not sure what to do now :frown: I guess I'll look for another video, or do an arm routine, since that was the original plan ???
    I just saw this was answered, I find another video, Thanks Belinda!
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    :happy: :tongue: :happy: :tongue: :happy: :tongue: :happy: :tongue: :happy:
    End of January challenge
    :happy: :tongue: :happy: :tongue: :happy: :tongue: :happy: :tongue: :happy:
  • azeria
    azeria Posts: 535 Member
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    I just did 2 different video workout to compensate for the one that I could not view. Here are the videos that I did.

    http://www.youtube.com/watch?v=ZlX_Gy4HP2E

    I preferred this second one... but the first one had some good stretches.

    http://www.youtube.com/watch?v=yCekB36YGEc

    Thanks for all the hard work you do Belinda!
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Welcome to the February team challenge!

    Weekly Challenge - 100 OZ of water
    Our weekly challenge is going to be focusing on your water in take. If you manage to reach the 100 oz of water your team earns 1 point. Each team has 5 people and this counts from Wednesday to Saturday of week one....so each team can earn an extra 20 points in week one by focusing on drinking plenty of water all day. This helps you stay hydrated and curbs hunger.

    2/1 - 10 minute Total Body workout
    This workout is one that should only take 10 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 1 time. If you are more advanced repeat twice.

    Questions?
  • Pammie1000
    Pammie1000 Posts: 365 Member
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    I just did 2 different video workout to compensate for the one that I could not view. Here are the videos that I did.

    http://www.youtube.com/watch?v=ZlX_Gy4HP2E

    I preferred this second one... but the first one had some good stretches.

    http://www.youtube.com/watch?v=yCekB36YGEc

    Thanks for all the hard work you do Belinda!
    Thanks Azeria! the 2nd one was really fun!!!
  • azeria
    azeria Posts: 535 Member
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    I thought so too! Glad you liked it!
  • luvmybeebees
    luvmybeebees Posts: 681 Member
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    Hey Belinda!

    I think there is some confusion with the water challenge because you mention staying under in sodium in the second sentence. But it's just the water this week right?

    Thanks,
    Jackie
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Hey Belinda!

    I think there is some confusion with the water challenge because you mention staying under in sodium in the second sentence. But it's just the water this week right?

    Thanks,
    Jackie
    Just water. Thanks for catching my error. I have corrected it.
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Thursday 2/2 -- 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 or 2 sets of 25 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
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Friday 2/3 - 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)
  • bmfrazie
    bmfrazie Posts: 2,391 Member
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    Saturday 2/4 - 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 that will burn max calories in a small amount of time.
    --- 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

    Sunday is rest day. Get your captain current weights and all weekly updates ASAP.

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