Week 3 Mini Challenge
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luvs_choc8
Posts: 788 Member
Oh Where does time go!!!! We are already in the third week of the month. Hope everybody is enjoying the summer. The time is flying by so fast, it will be winter again before we know it. Take some time this week to get out and enjoy the sunshine.
Monday Mini Challenge:
Food: stay within your calorie limit and give up one of your must have foods (sugar in your coffee, soda,butter on your toast etc)
Cardio/Strength: Do 10 jumping jacks followed by 20 crunches and repeat 10 times.
Water: make sure to drink at least 8 glasses of water today.
Tuesday Mini Challenge:
Food: stay within your calorie limit and make today and homemade day. Which means nothing premade, nothing take-out, nothing fast-food etc)
Cardio: Do 30-45 minutes of increased heart rate activity.
Strength: Do 10 sets of 10 push-ups
Water: make sure to drink at least 8 glasses of water today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and try something healthy that you have never eaten before.
Cardio/Strength: do 20 knee lifts followed by 20 tricep kick-backs with 3-5 lbs
Water: make sure to drink at least 8 glasses of water today.
Thursday Mini Challenge:
Food: stay within your calorie limit and make today a no salt day. Hide the salt shaker and try using other spices to add flavour to your food.
Cardio: do 30-45 minutes of increased heart rate activity
Strength: do 12 sets of 10 squats.
Water: make sure to drink at least 8 glasses of water today.
Friday Mini Challenge:
Food: stay within your calorie limit and try to eat small meals throughout the day and close the kitchen at 8 PM.
Cardio/Strength: do 20 forward lunges with bicep curls using 3-5 lbs repeat 10X
Water: make sure to drink at least 8 glasses of water today.
Saturday Mini Challenge:
Food: stay within your calorie limit and make sure that your snacks are healthy ones.
Cardio; do 30-45 minutes of increased heart rate activity. Maybe play in the park with your kids, take your dog for a walk, yard work etc.
Strength: do some extra crunches, squats, arm exercises to your liking.
Water: make sure to drink at least 8 glasses of water today.
Sunday Mini Challenge:
Food: stay within your calorie limit.
Cardio/Strength: take a well deserved day off today.
Water: make sure to drink at least 8 glasses of water today.
Would love to know what everybody is doing for these challenges. If there is something specific you would like me to post please let me know. Please feel free to add additional topics within our group if you have questions or need some support. We are all here for the same reason.
Have a great week.
Keep smiling
:happy: 
Monday Mini Challenge:
Food: stay within your calorie limit and give up one of your must have foods (sugar in your coffee, soda,butter on your toast etc)
Cardio/Strength: Do 10 jumping jacks followed by 20 crunches and repeat 10 times.
Water: make sure to drink at least 8 glasses of water today.
Tuesday Mini Challenge:
Food: stay within your calorie limit and make today and homemade day. Which means nothing premade, nothing take-out, nothing fast-food etc)
Cardio: Do 30-45 minutes of increased heart rate activity.
Strength: Do 10 sets of 10 push-ups
Water: make sure to drink at least 8 glasses of water today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and try something healthy that you have never eaten before.
Cardio/Strength: do 20 knee lifts followed by 20 tricep kick-backs with 3-5 lbs
Water: make sure to drink at least 8 glasses of water today.
Thursday Mini Challenge:
Food: stay within your calorie limit and make today a no salt day. Hide the salt shaker and try using other spices to add flavour to your food.
Cardio: do 30-45 minutes of increased heart rate activity
Strength: do 12 sets of 10 squats.
Water: make sure to drink at least 8 glasses of water today.
Friday Mini Challenge:
Food: stay within your calorie limit and try to eat small meals throughout the day and close the kitchen at 8 PM.
Cardio/Strength: do 20 forward lunges with bicep curls using 3-5 lbs repeat 10X
Water: make sure to drink at least 8 glasses of water today.
Saturday Mini Challenge:
Food: stay within your calorie limit and make sure that your snacks are healthy ones.
Cardio; do 30-45 minutes of increased heart rate activity. Maybe play in the park with your kids, take your dog for a walk, yard work etc.
Strength: do some extra crunches, squats, arm exercises to your liking.
Water: make sure to drink at least 8 glasses of water today.
Sunday Mini Challenge:
Food: stay within your calorie limit.
Cardio/Strength: take a well deserved day off today.
Water: make sure to drink at least 8 glasses of water today.
Would love to know what everybody is doing for these challenges. If there is something specific you would like me to post please let me know. Please feel free to add additional topics within our group if you have questions or need some support. We are all here for the same reason.
Have a great week.
Keep smiling
:happy: 0
Replies
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Hi.
You've probably explained it somewhere in the past, and I have not done them... but what are these?
"20 tricep kick-backs"
Thanks,
Linda0 -
The kickback is a common triceps exercise which involves extending the arm while the torso is in a bent position. For this exercise, you can do one arm at a time and use heavier weights or you can extend both arms at the same time, which will involve more lower back stabilization.
1.Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back.
2.Begin the movement by bending the arms and pulling the elbows up to torso level.
3.Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
4.Bend the arms back to starting position and repeat0 -
Thank you! I've done these before but just didn't know that name.0
