Exercises and Weekly Challenges
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Weekly Challenge starting MONDAY 2/6 - 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 2/6 - 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 -
Belinda is working today and asked me to post the workout for today!! I like this one.
30 minutes of your choice. Don;t forget to get your 5 vegetables and fruits in today as well.0 -
thanks libby0
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Thank you Libby
I usually check first thing in the morning before I head to the gym (5:30am) and it's not always posted.0 -
thank you Libby =]0
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Wednesday 2/8 -- 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 2/9 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 -
Thursday 2/9 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)
LOVE THIS BECAUSE I DO IT WHILE I DO MY MORNING WALK 0 -
daily challenge complete. Ate celery, cabbage, tomatoes onions and grapes today!0
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Friday 2/10 -- 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 -
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Weekly Challenge - SODIUM Our weekly challenge for this week is going to be focusing on your sodium. If you stay under on your daily sodium your team earns 1 point. Each team has 5 people and this counts from Monday to Saturday of week three....so each team can earn an extra 30 points this week by watching how much sodium you take in.
2/13 - Monday 15 minute Total Body workout
This workout is one that should only take 15 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 2 time. If you are more advanced repeat three times.
A few votes....would you like me to post the rest of the week? The first month I use to post several days to a week together and people said they liked me posting one day at a time. Any thoughts?0 -
Belinda, I know you are busy, so whatever is easier for you! Take care!0
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I like it at least for 2 days at a time. That gives me an idea what I have to do for the next day. But what ever works for you is good. I have gotten us to daily as well.0
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i'm with Libby, I like knowing what is coming too, but do it however is easiest for you right now, love the hard work you put into it all already0
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I like a week at a time. 0
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i like a week at a time, but you do what's easiest for you. 0
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Tomorrow will be an ab workout. If I am not working I will post several days.0
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2/14 - Tuesday - hardCORE
Valentine day sounds like a great day for an ab 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 0 -
2/14 - Tuesday - hardCORE
Valentine day sounds like a great day for an ab 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
tried watching bicycle crunch vid... says it's unavailable :frown:
anyone else having the same issue?0
http://www.youtube.com/watch?v=yCekB36YGEc