Belinda's Team Challenge

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Exercises and Weekly Challenges

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  • bmfrazie
    bmfrazie Posts: 2,380 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
    Thanks for helping me out! I was dead after my track meet last night. Plus I love seeing new exercises :)
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Saturday 4/14 - Tabata

    http://www.youtube.com/watch?v=3mU9QteShsE&feature=relmfu

    Advanced exercisers can do it twice :tongue:
  • rsmblue
    rsmblue Posts: 353 Member
    Saturday 4/14 - Tabata

    http://www.youtube.com/watch?v=3mU9QteShsE&feature=relmfu

    Advanced exercisers can do it twice :tongue:

    Lunges and Mountain Climbers are my downfall... I just hate lunges and there is no way I can do the Mt. Climbers :(
  • rsmblue
    rsmblue Posts: 353 Member
    Would you consider having Sunday a rest day OR a "make-up" day for someone (yes, like me) :cry: who doesn't get to complete a challenge during the week, so that the teams can still get the point(s)?
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    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.
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Monday - circut training (24 mins)

    This will workout will have 2 different sets of workouts that we will do for 12 min each.
    How it works: Do all of the exercises in circut for 45 seconds with 15 seconds rest. Repeat circut A two more times. Rest for 1 minute. Do circut B three times.

    Circut A
    Push ups
    High knees
    Elbow planks to extended arm plank
    Squats

    Circut B
    Mountain climber
    Crunches
    Wall sit
    Fast feet
  • moxleymama6
    moxleymama6 Posts: 532 Member
    Bump!
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Tuesday 4/17 Arms
    3 Sets of 15 swimmers press, 3 sets of 15 wood chops, 3 sets of 21's and 3 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: 2,380 Member
    Wednesday 4/18 - get moving
    Today you have a free day! Get moving for 30 mins or more! The only catch is this should be something other than cleaning house. Report back to your team what you did for your 30 mins.
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Thursday 4/19 - Legs


    Back & Forth Lunges -
    http://www.drgourmet.com/exercise/no-equipment/bodyweightbflunges.shtml



    Glute Kick-backs - (alternate, 10 on one side, then go to the other side)
    http://www.drgourmet.com/exercise/no-equipment/glutekickbacks.shtml


    Fire Hydrants - (alternate 10 one side, then go to the other side)
    http://www.youtube.com/watch?v=zRLCHUajCps


    Side Seated Leg Lifts - (alternate 10 one side, then go to the other side)
    http://www.drgourmet.com/exercise/no-equipment/sideleglifts.shtml
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Oops!

    3 sets of 10 for the exercises!

    Sorrry about that!
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    3/20 Friday - Abs
    http://www.youtube.com/watch?v=j6MH7dR_UQA
    Watch full video before starting. Please do the build up like he explains in the video. You want to get to a build up of ten in a row of each exercise
  • azeria
    azeria Posts: 527 Member
    3/21 Saturday - Full Body workout

    http://www.youtube.com/watch?v=yCekB36YGEc&feature=endscreen&NR=1
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Welcome to the last week of April! Congrats to everyone that has stuck it out for this far. We only have 6 challenges left. This week we will test your strength and creativity.

    Monday - 4/23 - 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

    Weekly challenge - Miles and burns
    With this being the end of the week I am going to challenge everyone to get some mileage in! April has been a tough month for weight for most of us and hopefully this will help you blast past your old weight.
    Tuesday, Thursday, Saturday will all be days that we record our miles and in return Monday, Wed, Friday will be our burn days.
    The points possible for this challenge are endless! The miles challenge counts for full points on miles that are either walked, run, or you use the elliptical. The distance bikes is counted for HALF THE MILEAGE. That means is you bike 10 miles your team earns 5 points. Partial miles count also so record the full amount!
    The burn challenge points are divided by 100 of your burn. Therefore, if you burn 1217 your team will earn 12 points.

    Snap to it!
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    FYI to those captains that have not recorded the distance or burn challenges before you just need to put in the total number under the correct column. The spreadsheet is set to do your math. The only math you do have to do is if someone reports miles biked.
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Tuesday - Thighs

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

    STRETCH! We did this workout earlier this month. I upped the numbers though! You are stronger!
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Wednesday - 4/25 ARMS

    3 sets of 15:

    - Tricep Dips

    - Bent over row with tricep kickback http://www.youtube.com/watch?v=mtHi8Bs23LA&feature=youtube_gdata

    - Swimmers Press

    -Chest/Pec fly

    -Standing bicep curls


    At a different time test your limits on pushups! How many can you complete non-stop? Report back to your team
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Thursday 4/26 - abs

    This week has been all about testing yourself and pushing yourself to new limits. Today you will be picking any one ab exercise and making out on it for 5 mins. Report back to your team on the exercise you picked and what your max was.

    We will also do a small ab workout with 6 different exercises. It will be 3 sets of 30
    Reverse crunch
    Bicycle crunch
    Windshield wipers
    Right oblique crunch
    Left oblique crunch
    Full body roll up
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Friday - 4/27
    After a hard week full of major workouts take 10 mins to stretch and 30 mins of any form of fitness.
  • Pammie1000
    Pammie1000 Posts: 365 Member
    Friday - 4/27
    After a hard week full of major workouts take 10 mins to stretch and 30 mins of any form of fitness.
    Oh my! that sounds nice!
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Saturday - choice of crazy/fun video
    Http://www.youtube.com/watch?v=r_J8btnIEKQ&feature=related -- 10 MIN Booty Shaking Waist Workout
    OR
    http://www.youtube.com/watch?v=21w6wFo7x3I - 80'S WORKOUT

    Don't forget this is your last day for the challenge. Please get your capt your weight and measurements if you did them.
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Welcome to the May 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.

    3/2 - 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?
  • danagettinfit
    danagettinfit Posts: 83 Member
    Bump

    Whos excited?
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Thursday 5/3- 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
  • danagettinfit
    danagettinfit Posts: 83 Member
    Thursday 5/3- Tabata Workout
    A Tabata workout is 20 second of exercise 10 second rest. YOU MUST HAVE A STOP WATCH TO TIME THIS!!

    Theres an app for that! Tabata timer or interval timer
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Happy Friday!
    5/4 - arms
    Here is a great YouTube upper body workout. All you need is a set of weights. If you don't have weights use canned food or other found objects from around your house. The video should ram you about 12 mins.

    http://www.youtube.com/watch?v=yz-yH04Ue70&sns=em
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Saturday 5/05 - 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
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    I officially appologize ahead of time for the delay I have. I am super busy and a little over whelmed with my track season at the moment. I am going to be postin this weeks exercises this morning. I will be also be getting out our team spreadsheets within a few hours. Please be patient with me as I have a ton going on at the moment. ONLY 4 WEEKS UNTIL MY DUE DATE ALSO!!

    Weekly challenge: Tracke EVERYTHING you eat! This should be an easy weekly challenge for MOST people. 1 point per day per person for tracking EVERYTHING you eat!

    Monday - Total body workout
    45 Jumping Jacks
    15 squats
    5 jump squats
    50 Russian Twists: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1130
    30 second Plank
    10 standing calf raises
    5 push ups
    30 second Superman: http://www.youtube.com/watch?v=cc6UVRS7PW4
    10 lunges per leg
    40 crunches

    Tuesday - Hip, Bum, Thigh workout - 15 mins
    --- Watch the video and do what she says for 15 mins!
    http://www.youtube.com/watch?v=-xPoD5qTaHk&feature=relmfu

    Wednesday - ABS
    10 min walk or cardio of choice - Do this circut 6 times
    - V-Sit (30 seconds)
    - Plank (30 seconds)
    - Bicycle Crunch (30 Seconds)
    - Mountain climbers (30 seconds)

    Thursday - Arms
    3 sets of 10
    - Bicep Curls
    - Tricep Dips
    - Lateral Raises- http://www.youtube.com/watch?v=kDqklk1ZESo
    - Tricep Extensions

    Friday - Youtube workout
    - Find your own youtube workout that is atleast 10 mins. Share with your team and give feedback on what you thought of your video.

    Saturday - BURN DAY
    I know most of you love when I give you free days. You can do whatever you want and your team earns more points based off of what type of activity that you decide to do. You will get 1 point per 100 cals burnt. So if you burn 1267 cals then you earned 12.67 points for your team! If you burn 175 cals you have earned 1.75 points. Enjoy your free day and report back to your team how you managed to burn cals today.
  • shareajones
    shareajones Posts: 99 Member
    Tabata was awesome!
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Weekly challenge - 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)
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