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  • luvmybeebees
    luvmybeebees Posts: 681 Member
    SO sore from yesterday! Wobbled around all day! :tongue:

    I got on the treadmill for a few minutes and it seemed to help. Hopefully tomorrow will be better! My kiddies sure are enjoying it tho! :laugh:

    Have a great Tuesday!
  • Mamafred
    Mamafred Posts: 196 Member
    Hi :flowerforyou:
    I had a very good cardio workout yesterday. I did 32 minutes on the treadmill with 2 minute walk/jog intervals. Jackie, that seems very puny compared to your 10K (which, by the way, I am very proud of you for that), but for me, it is major. It totaled to 14 minutes of jogging and I managed it without going into cardiac arrest. I remember not too many months ago, when my goal was three jogging intervals at 30 seconds each. I think I am making great strides.

    Now, having said that, I fell flat on the crunches. I intended to do them after supper which is perhaps not the best time to do an ab workout. I ended up sitting on the couch with a good book and vegatating. :blushing:

    I am not going to get to the gym on my lunch hour today. My husband has his next 6 month cancer checkup this afternoon and I am using my lunch hour to go with him. It was 4 years on August 20th since he had his right kidney removed with a malignant mass in it. So far he is doing super. Here is a prayer for continued good health!
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Tuesday = Jan 1st

    Happy New Year!! Just working on 100 oz of water today, and for the rest of the week.
    Taking a walk with hubby maybe! 

    *
    Wednesday Jan 2nd - 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.

    *
    Thursday - Jan 3rd - Arms

    2 Sets of 15 swimmers press, 2 sets of 15 wood chops, 2 sets of 21's and 2 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)

    **
    Friday Jan 4 - legs
    You can break this up however you like. However, it has to be done in one workout.
    100 jumping jacks
    75 calf raises
    50 squats
    25 lunges or singles leg squats
  • Mamafred
    Mamafred Posts: 196 Member
    Boy can I ever tell that I have been slacking off. I did 3 sets of the Wednesday workout and it really kicked my butt!
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Sorry, I'm lagging! I haven't done ANY of the challenges except for water! :drinker:

    I WILL do better next week! I need this!
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Weekly Challenge starting MONDAY 1/7 - 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


    Monday 1/7 - 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

    *

    Tuesday 1/8 - arms
    2 Sets of 15 swimmers press, 2 sets of 15 wood chops, 2 sets of 21's and 2 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)

    *

    Wednesday 1/09 -- 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)

    *
    Thursday 1/10 Jumping-jack pyramid
    Do as many jumping jacks as you can in 10 seconds. Rest for an equal amount of time. Next, do as many jumping jacks as you can in 20 seconds, and rest 20 seconds. Then do 30 seconds of jumping jacks followed by 30 seconds of rest. Now work your way back down the pyramid (30, 20, 10). Repeat three times.

    *

    Friday 1/11 -- 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 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
    - 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

    *

    Saturday 1/12 - tabata style leg 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! EASY DAY!!!
    --- 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
  • luvmybeebees
    luvmybeebees Posts: 681 Member
    Tuesday 1/15 - 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! EASY DAY!!!
    --- 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. Modified or true push ups


    Wednesday 1/16-- abs
    Break this up however you would like but I do want to stress that if you are a begginner do break them up!! They need to be done as one workout though. They should not he broken up through the day.
    - 60 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
    - 60 Scissor kicks --- http://www.youtube.com/watch?v=nWKTmFv76I8
    - 35 V sit --- http://www.youtube.com/watch?v=kPHTGgn6r2c
    - 40 Full body roll up --- http://www.youtube.com/watch?v=MP9Zzq2xf2E


    Thursday – 1/17 - 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)

    Friday 1/18 -- 10 min cardio workout
    Do this video. It is an 10:00 min workout. If you are advance you need to do this 2 times. http://www.youtube.com/watch?v=M38HDCGmhm4

    Saturday 1/19 - legs
    You can break this up however you like. However, it has to be done in one workout.
    110 jumping jacks
    100 calf raises
    50 squats
    30 lunges or singles leg squats

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