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  • bmfrazie
    bmfrazie Posts: 2,380 Member
    3/20 - Legs - Tabata video (4 min workout)

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

    Do this video twice
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Just to clarify the distance challenge is the amount of miles that you run/walk, bike or use the eliptical. The bike you get 1/2 of the distance as you get for doing the other two. So if you bike 6 miles it counts for 3 miles.

    --- I am running behind on posting scores due to having MANY personal issues yesterday and working today. I will get to this as soon as I have 30 mins free.
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    3/21 - biggest loser circut
    Simple full body workout Bob Harper said last night on The Biggest Loser.
    20 push UPS
    20 lunges
    20 jumping jacks

    3-5 sets of these three exercises
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    3/22 - hardCORE
    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
    40 bridge
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Friday 3/23 - 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: 2,380 Member
    Saturday free day
    45 mins of your choice
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Welcome to the last week of March! This SHOULD be the hardest challenges that we have had so far. Most of them will require you to test your ability levels and create different workouts.

    Week Challenge: Sodium.... Stay under your sodium for this week. Your team can earn 1 point for each day you are under. Every team can earn an extra 30 points in this team challenge.

    Monday 3/26 Biggest Loser workout
    20 jumping jacks
    20 push ups
    20 lunges (per leg)

    Repeat 4 times
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Tues 3/27 -Arms

    3 sets of 15 swimmer presses
    3 sets of 15 wood chops
    3 sets of 21’s
    3 sets of 15 lawnmowers
    3 sets of 15 tricep kickbacks
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Wednesday is a burn day!

    -i am also asking the captains to post some challenges this week. Will betterwithage please post an exercise video of your choice from YouTube to go with the burn day?

    Thursday will have an ab test
    Friday will be a leg test
    Saturday will be an ARM test.
    ---more details will be posted tomorrow
  • BetterWithAge
    BetterWithAge Posts: 691 Member
    Wednesday is a burn day!

    -i am also asking the captains to post some challenges this week. Will betterwithage please post an exercise video of your choice from YouTube to go with the burn day?

    Thursday will have an ab test
    Friday will be a leg test
    Saturday will be an ARM test.
    ---more details will be posted tomorrow

    This is a 10 minute cardio kickboxing workout to go with those arms. :)

    www.youtube.com/watch?v=9XFBkv2xjbU
  • BetterWithAge
    BetterWithAge Posts: 691 Member
    Wednesday is a burn day!

    -i am also asking the captains to post some challenges this week. Will betterwithage please post an exercise video of your choice from YouTube to go with the burn day?

    Thursday will have an ab test
    Friday will be a leg test
    Saturday will be an ARM test.
    ---more details will be posted tomorrow

    This is a 10 minute cardio kickboxing workout to help with the burn. :)

    www.youtube.com/watch?v=9XFBkv2xjbU

    Sorry... It was early when I posted this originally and had arms on my mind. LOL
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    3/29 Thursday - 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.
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    3/30 Fridayy - 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.

    Report back to your team on what you created for your tabata style workout.

    At a different time test your limits on squats! How many can you complete non-stop? Report back to your team.
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    3/31- arms -FINAL WORKOUT
    4 sets of 12-15
    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 as a separate workout
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    :smooched: :smooched: :smooched: :smooched:
    START OF APRIL
    :smooched: :smooched: :smooched: :smooched:
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Weekly challenge starting April 2nd - 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)
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    MONDAY APRIL 2ND: (5-4-3-2-1 total body workout)

    5 minute
    - Any cardio you want (walk, run, elliptical, bike)
    - If you are at home do 1 min high knees, 1 min jumping rope (do the motions if you don't have a rope), 1 min jumping jacks, 1 min run in place, 1 min butt kicks

    4 minutes
    - 1 min lunges --- http://www.youtube.com/watch?v=Z2n58m2i4jg
    -1 min mountain climbers: http://www.youtube.com/watch?v=DyeZM-_VnRc
    Repeat for 4 mins (should be 2 rotations)

    3 minutes
    -10 pushups/ rest for 30 seconds (can modify)
    - 15 tricep dips/ rest for 30 seconds - http://www.youtube.com/watch?v=0326dy_-CzM
    - Repeat for the total 3 mins

    2 minutes
    - 30 seconds regular squats
    - 30 seconds jump squats - http://www.youtube.com/watch?v=FeZxFZ7sTac
    - 30 seconds regular squats
    - 30 seconds jump squats

    1 minute
    --- Plank or sit ups

    This should be a total of 15 minutes. Take breaks for water as needed but try to complete the full workout in 30 mins.
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Tuesday 4/3-- 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
  • BetterWithAge
    BetterWithAge Posts: 691 Member
    Oops... Didn't see the F&G, I am all over it :)
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Wed 4/4 - Thighs

    30 jumping jacks
    10 lunges on each leg
    15 squats
    10 lunges on each leg
    25 inner thigh lifts per leg
    10 lunges on each leg
    30 jumping jacks
    20 donkey kicks

    STRETCH! I am on my phone so I can't post pics tonight. If you don't know one of the exercises look on YouTube. If I have time to post videos in the morning before I go to work I will.
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Sorry this is late. I crashed as soon as I stopped moving last night. Gotta love long days with little sleep.

    Thursday - 4/5 - arms (10 min video)

    http://www.fitsugar.com/10-Minute-Workout-Sexy-Sculpted-Arms-21620326
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Friday 4/6 - Good Friday

    Find a fun workout video on YouTube. Complete and share the link with your team. The workout needs to be atleast 5 mins long. Have a great day! (dont forget that you don't earn points if you don't post the link)
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Belinda, I have really liked this weeks workouts! Great job! Love how you keep it interesting!
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Saturday 4/8 - 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.
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Easter Sunday - rest day
    Every Sunday is a rest day. Don't forget to get your captain your current weight on Sunday morning.
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    4/9 - Monday - Burn Day

    No requiements for today other than BURN BURN BURN!!! Your team will get 1 point per 100 calories that you burn today! Please tell your captain the total number of calories that you burn. EX 1215 cals = 12 team points or 500 cals = 5 team points

    Week 2 weekly challenge
    - 100 oz of water per day. Often times you end up over eating because you are thirsty. This week we will be working on making sure you up your water intake. You earn 1 point per day for drinking atleast 100 oz of water a day. That is a total of an additional 6 points per person and 30 extra points possible per team.
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    4/10 - Legs - Tabata video (4 min workout)

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

    For my advanced participants do this video twice
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Wednesday 4/11 - 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: 2,380 Member
    Thursday 4/12 - 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)
    -Crunches
    - 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
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Friday 4/13 - ABS

    Do 3 sets of 10

    Butterfly Crunches - http://www.youtube.com/watch?feature=endscreen&v=5ZBXpwsJHT0&NR=1

    Windshield Wipers - (side to side is 1 rep)
    http://www.youtube.com/watch?NR=1&v=3RjBYZJVytw&feature=endscreen

    Bird Dogs - http://www.youtube.com/watch?v=PS332XrXLzc&feature=related

    Torso Twists - This video has 2 versions - the first one shown is with your legs on the ground. Do this version.
    http://www.youtube.com/watch?v=ePe8OemOZh0

    Alternate Toe Touches -
    http://www.youtube.com/watch?v=8QAMiK8Fqsk&feature=related
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