Exercises and Weekly Challenges
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I haven't tried to get it since we've done it before, it's the one where you lay down with your head off the floor, hands under your bum, or out to the side and do a bicycle motion. I hope I remember it right.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 -
I am not by a computer so I can't post a different link. If you go to you tube and search bicycle crunch you can use a different video.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 -
Wednesday 2/15 burn day
Your choice of exercise and time. Your team will earn 1 point per 100 call burnt. if you burn 1300 call then you earn 13 points.0 -
I LOVE this day!!Wednesday 2/15 burn day
Your choice of exercise and time. Your team will earn 1 point per 100 call burnt. if you burn 1300 call then you earn 13 points.0 -
2/13- exercise not done/under sodium
2/14-exercises done/under sodium
2/15-
2/16-
2/17-
2/18-
2/19-
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I LOVE this day!!Wednesday 2/15 burn day
Your choice of exercise and time. Your team will earn 1 point per 100 call burnt. if you burn 1300 call then you earn 13 points.
Meeee tooooo!!0 -
me too!0
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Thursday 2/16 - 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)0 -
2/17 - Legs - Tabata video (4 min workout)
http://www.youtube.com/watch?v=AkSUudxOTnI
If you want more of a workout do this video twice0 -
2/17 - Legs - Tabata video (4 min workout)http://www.youtube.com/watch?v=AkSUudxOTnI
If you want more of a workout do this video twice
Wow this was a workout! Only did it once this time but will try it again for a couple of times around!! Kudos on this one Belinda! How about one with a kettlebell??0 -
Saturday - repeat Monday's workout
Sunday rest and weigh in0 -
Thanks for all your hard work Belinda!
Since I never voted on Monday, I remember the first month I thought it would be easier to get everything on a daily basis, now I realize that getting it ahead of time might be easier for me, so that I can plan ahead...
I'm thinking it might also be easier for you, since you might not have to worry about it every day... However, whatever works best for you is what really matters. You put so much work into all of this and I truly appreciate all that you do! These challenges of yours has been my greatest motivation to keep going for the last 4 months, even through the depressing moments that I had. Being part of this challenges helps to keep me accountable and honest to my own success.
Thanks again for all your hard work!!!0 -
Monday 2/20 - Create your own workout
Create your own workout from these 12 workout videos. Pick 5 exercises and do 3 sets of 12-15 of each exercise. Report to your captain what 5 exercises that you decided to do. You do not have to pick every exercise in the video you pick. You can decide if you want to focus on one area or create a full body workout.
http://www.youtube.com/watch?v=dJjGJTyLWog&feature=autoplay&list=SP584429C0B2C04EFF&lf=list_related&playnext=2 0 -
Weekly challenge:
This week we will have two daily challenges instead of one week long challenge. We will have TWO miles challenges. Your team will get 1 point per mile you walk or run. This should not be counted with a ticker over the span of the day but as a workout. If you bike we will count that distance as 1/3 of the distance. So if you bike 90 miles your team gets 30 points. If you are counting biking distance make sure your captain knows if you already divided the number or if they need to still do that. Eliptical counts the same as walking. Any questions please feel free to ask.
TUESDAY AND SATURDAY distance are what we are counting. The rest of the week you DO NOT track anything for extra points.0 -
Tuesday 2/21 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) 0 -
2/22 - Wednesday 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.
2/23 Thursday - Legs
3 sets of 10-12
Calf Raises -
http://www.youtube.com/watch?v=VGq8YzBsrjw -- You can do these on flat ground for an easier workout.
Single leg Hip raises -
http://www.youtube.com/watch?v=qawL0JLCGis&feature=relmfu
Figure Eight -
http://www.youtube.com/watch?v=UNS-8cMZ9_g&feature=relmfu
Leg lifts -
http://www.youtube.com/watch?v=5OQXAm7JKuM&feature=relmfu
Side Step Lunges -
http://www.youtube.com/watch?v=egITs8S5R8c&feature=relmfu
2/24 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.
2/25 - Saturday - Arms
4 sets of 8-12
1. Pec fly -
http://www.youtube.com/watch?v=-kndB3OJg3Y
2. Barbell curls -
http://www.youtube.com/watch?v=HEl4yKBABvo --- can be done with dumb bells also
3. Narrow grip bench press - can use 2 dumb bells tight together -
http://www.youtube.com/watch?v=Zp42JdlNz4o
4. Alternate dumb bell raises -
http://www.youtube.com/watch?v=hhF2-u6nSzw
5. Tricep kickbacks -
http://www.youtube.com/watch?v=ZO81bExngMI
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. --- How far have you come on the amount of push ups you can do?0 -
THANKS...For posting the rest of the week.2/22 - Wednesday 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.
2/23 Thursday - Legs
3 sets of 10-12
Calf Raises -http://www.youtube.com/watch?v=VGq8YzBsrjw -- You can do these on flat ground for an easier workout.
Single leg Hip raises -http://www.youtube.com/watch?v=qawL0JLCGis&feature=relmfu
Figure Eight -http://www.youtube.com/watch?v=UNS-8cMZ9_g&feature=relmfu
Leg lifts -http://www.youtube.com/watch?v=5OQXAm7JKuM&feature=relmfu
Side Step Lunges -http://www.youtube.com/watch?v=egITs8S5R8c&feature=relmfu
2/24 Friday - Abshttp://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.
2/25 - Saturday - Arms
4 sets of 8-12
1. Pec fly -http://www.youtube.com/watch?v=-kndB3OJg3Y
2. Barbell curls -http://www.youtube.com/watch?v=HEl4yKBABvo --- can be done with dumb bells also
3. Narrow grip bench press - can use 2 dumb bells tight together -http://www.youtube.com/watch?v=Zp42JdlNz4o
4. Alternate dumb bell raises -http://www.youtube.com/watch?v=hhF2-u6nSzw
5. Tricep kickbacks -http://www.youtube.com/watch?v=ZO81bExngMI
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. --- How far have you come on the amount of push ups you can do?
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This is great! Thanks Belinda!0
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Thank you Belinda, Hope you feel better soon.0
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Hey Belinda!
Just thought I'd let you that my team loves the exercises being posted ahead of time!
Thanks again for all you do for us!
Take cre,
Jackie0
