Exercises and Weekly Challenges
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2/27 Monday - Legs - Tabata video (4 min workout)
http://www.youtube.com/watch?v=AkSUudxOTnI
This is our last leg workout of the month. You need to do the workout TWICE.
Weekly challenge:
50 extra crunches on top of workout0 -
Do you mean 50 each day?0
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Yes.0
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Tuesday 2/28 - Total Body (20 min)
Complete as many rounds possible in 20 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 claw 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
If you can't jump back in your burpees step back like they show in the video0 -
FINAL WORKOUT!!!! 2/29 - Another Total Body
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.
BONUS POINTS --- ADD 3 ADDITIONAL POINTS TO WEEKLY CHALLENGE IF YOU DO EITHER OF THESE VIDEOS
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 0 -
FINAL WORKOUT!!!! 2/29 - Another Total Bodyhttp://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.
BONUS POINTS --- ADD 3 ADDITIONAL POINTS TO WEEKLY CHALLENGE IF YOU DO EITHER OF THESE VIDEOShttp://www.youtube.com/watch?v=r_J8btnIEKQ&feature=related -- 10 MIN Booty Shaking Waist Workout
ORhttp://www.youtube.com/watch?v=21w6wFo7x3I - 80'S WORKOUT
OMGawsh - a wicked 80's flashback. how fun!!0 -
Welcome to the March 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 Monday to Saturday of week one....so each team can earn an extra 30 points in week one by focusing on drinking plenty of water all day. This helps you stay hydrated and curbs hunger.
3/5 - 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?0 -
Tuesday 3/6-- 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 0 -
Sorry for the delay. I was having some pregnancy related issues last night and didn't make it to this. I will post the rest of this week later today.
Wednesday 3/7 - 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)0 -
Sorry for the delay. I was having some pregnancy related issues last night and didn't make it to this. I will post the rest of this week later today.
Wednesday 3/7 - 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)
Hope all is okay!!!
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Thursday 3/8-- Legs
60 jumping jacks
35 squat kicks ---
http://www.youtube.com/watch?v=TGRa8ImLY-E
1 mile run/walk on top of what you already had planned for the day.
50 calf raises --- can be done on flat ground. Add weight or a ledge to increase difficulty --
http://www.youtube.com/watch?v=GJwRFpRXZzY&feature=relmfu
15 Kneeling Side Leg Raise each leg --
http://www.youtube.com/watch?v=9MZPEq2o9Mk&feature=related 0 -
Friday - 3/9
30 min choice day - you can determine your own workout as long as it is 30 minutes long and does not include cleaning or moving. It should be exercise specific. Please share with your team on how you filled your 30 mins.0 -
Saturday 3/10 - 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
Sunday is rest day. Get your captain current weights and all weekly updates ASAP.0 -
Weekly Challenge starting MONDAY 3/12 - 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 3/12 - 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 videohttp://www.youtube.com/watch?v=GK0uNBvjPhk 0 -
Tuesday 3/13 -- 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 -
Wednesday - 3/14 Abs
50 crunches/sit ups
25 righ oblique crunches
25 left oblique crunches
30 bicycle crunches VIDEO: http://www.youtube.com/watch? v=5L8BIvIu5pU&feature=BFa&list=PL384172C6326E29EF&lf=rellist 35 bridge VIDEO:
http://www.youtube.com/watch?v=CUNiGFvb0qY
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 -
Got the ab workout in....ouch....
And I'm posting in the wrong place! LOL0 -
Thursday 3/15- 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)0 -
Here is the rest of the week....
Friday - choice of crazy/fun videohttp://www.youtube.com/watch?v=r_J8btnIEKQ&feature=related -- 10 MIN Booty Shaking Waist Workout
ORhttp://www.youtube.com/watch?v=21w6wFo7x3I - 80'S WORKOUT
Saturday - 45 min
You get to decide what you do for your workout. The workout should be 45 mins and report to your team how you achieved this.
Sunday - rest day
Take a break and report your weight back to your capt. Make sure all of your workouts have been recorded. Also, make sure that you have reported all fruits and veggies for the 6 days of this week.0 -
3/19 - 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
---- Spring has sprung and instead of having a weekly challenge we will have three days of distance challenges ---
Tuesday, Thursday and Saturday will count for the distance challenge0
