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Exercises and Weekly Challenges

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  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Monday - ABS

    Do 3 sets of 12

    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
  • loveme445
    loveme445 Posts: 2,439 Member
    bump
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Tuesday - circut training (24 mins)

    This 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
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Wednesday - 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!
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Thursday - arms
    3 sets of 12
    - Bicep Curls
    - Tricep Dips
    - Lateral Raises- http://www.youtube.com/watch?v=kDqklk1ZESo
    - Tricep Extensions
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Friday - 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
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Saturday - 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
  • moxleymama6
    moxleymama6 Posts: 532 Member
    Can't get the Fusion Glide video to work! It says unavailable. :(
  • Pammie1000
    Pammie1000 Posts: 365 Member
    Can't get the Fusion Glide video to work! It says unavailable. :(

    Try this link, I think it's the same video:
    http://www.youtube.com/watch?v=5SsajHuCEr4
  • 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. That means each person can earn 6 points and every team can earn an extra 30 points in this team challenge.

    Monday 5/21 - arms (10 min video)

    http://www.fitsugar.com/10-Minute-Workout-Sexy-Sculpted-Arms-21620326
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Tuesday - 5/22 - (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
    Wednesday - 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
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Thursday - free day

    I always try to add one of these days from time to time. Be active! You can pick whatever you want to do (other than cleaning) for 30 mins. Have a fun day! Try something new!
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Friday - ABS

    Do 3 sets of 12

    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
    Saturday 5/26-- 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)
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Monday - arms
    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

    Weekly challenge - Miles and burns
    With this being the end of the week I am going to challenge everyone to get some mileage in and have some big burns! Monday, and Wednesday will all be days that we record our miles and in return Tuesday/Thursday 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 if 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. Please make sure you record the full numbers on your burns.

    -Due to the holiday weekend the spreadsheet will not be updated until Tuesday or Wednesday
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Tuesday - 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
    Wednesday - 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
    June will be an off month for the challenge. I will keep everyone posted on when to start building teams back up for July
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Thursday - Total Body

    :smile: LAST WORKOUT OF THIS CHALLENGE!!:smile:

    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: 2,380 Member
    Just wanted to let everyone know that we will be back at it for August! Get your team of 5 set up and ready to start next week!
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    :smile: :smile: :smile: :smile: NEW MONTH:smile::smile: :smile:
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Welcome to the August 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.

    Wednesday 8/1 - 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)

    Complete the three exercises for 1 complete rounds (5 mins) if you are new to this or 2 complete rounds (10 mins) if you are advanced.

    Questions?

    Thursday 8/2 - 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)

    Friday 8/3 - Legs

    Saturday 8/4 - Abs

    Sunday 8/5 - REST --- Weigh in
  • healthyjen342
    healthyjen342 Posts: 1,435 Member
    ok, I've gotten my my 10oz of water AND I did today's challenge...are we supposed to report this somewhere? Someone please give me a refresher course!
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    ok, I've gotten my my 10oz of water AND I did today's challenge...are we supposed to report this somewhere? Someone please give me a refresher course!
    Report to your team captain
  • bmfrazie
    bmfrazie Posts: 2,380 Member
    Friday 8/3 - Legs 10 or 15 min workout

    Today we are going to either do a 10 minute workout if you are a beginner or 15 minutes if you are advanced. We only have three specific exercises. You will do as many sets as you can get in your set amount of time. Take breaks of 30 -60 seconds as you feel needed. Watch this 4 minute video if you are not sure what the different exercises look like. http://www.youtube.com/watch?v=-xPoD5qTaHk

    1. Walking Lunges (50 or 25 per leg equals one set)
    2. Squats (50 equals one set)
    3. Back extension (25 equals one set)

    Saturday 8/4 - Abs
    Our workout today will have 5 different ab exercises that you will do for 30 second intervals. Complete 6 full rounds. If you are a beginner take 30 second breaks between each exercise. If you are advanced only rest at the end of each full round if needed.

    1. V - Sit - http://www.youtube.com/watch?v=kPHTGgn6r2c
    2. Plank with Alternating Arms - http://www.youtube.com/watch?v=9mQPmO6RtHg
    3. Bicycle Crunch - http://www.youtube.com/watch?v=wqoD0Bdggto
    4. Tone it up Tummy tuck - you can do this bent are and rest on your forearms if needed - http://www.youtube.com/watch?v=T75o55WQb_4
    5. Bridge - http://www.youtube.com/watch?v=CUNiGFvb0qY&feature=relmfu

    Sunday 8/5 - REST --- Weigh in
  • MzNeecie
    MzNeecie Posts: 107 Member
    :( i left my assignment at work on my desk so i am behind a day with the exercise however i will be adding Wed and Thur assignments together this evening for one hellofa burn!!! oh yeah i am going to make up for yesterday today! but i did manage to get all my water in !
  • sundance2032
    sundance2032 Posts: 376 Member
    Bump :)
  • malibootie
    malibootie Posts: 614 Member
    :laugh: Hey everyone- I hope your teams are all doing well! The arms were ok last night, but I am worried about the abs on Sat. I CAN DO IT!

    (yea.. this was my way of having an inspirational "bump" )
  • 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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