Thursday 1.31.13 Exercises
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Gary6030
Posts: 593 Member
The first day we will start a little simple and work up til Monday because Monday its on! No joke it will be on!
Beginner
30 Second Plank (modification can be upright against a wall)
20 pushups (modification can be on knees, fitness ball or against the wall)
25 Crunches (modification sit in a chair raise knee straight up and with back straight lean forward causing the core to tighten)
20 squats (partial squat if you cannot do a deep squat)
20 squat kicks
20 Toe Touches each side
20 Waist Twists
20 High Knee Raises tough the top of your knee
40 Jumping Jacks (if these are difficult do side steps instead of jumping)
20 Lunges per leg
20 Leg Lifts while lying on your side per leg
Walk 1 mile or as far as you can go!
Advanced
30 second Plank
30 second side Planks (both sides)
20 Push ups
100 Crunches
50 Toe Touches
30 Deep Squats
30 Jump Squats
20 Squat Kicks
25 Walking lunges (leg extended and knee to the floor)
50 Russian Twists
1 Minute High Knees Jog
100 Jumping Jacks
50 additional crunches
Run/Jog 1.5 Mile
Plank
http://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank
http://www.youtube.com/watch?v=Tm1QxM9lehY
Russian Twists
http://www.youtube.com/watch?v=4DYuSXvpu0g
Walking Lunge
http://www.youtube.com/watch?v=xYTNEh4r5PI
Deep Squats
http://www.youtube.com/watch?v=p3g4wAsu0R4
Squat Kicks
http://www.youtube.com/watch?v=WSu-wci9uTo
Beginner
30 Second Plank (modification can be upright against a wall)
20 pushups (modification can be on knees, fitness ball or against the wall)
25 Crunches (modification sit in a chair raise knee straight up and with back straight lean forward causing the core to tighten)
20 squats (partial squat if you cannot do a deep squat)
20 squat kicks
20 Toe Touches each side
20 Waist Twists
20 High Knee Raises tough the top of your knee
40 Jumping Jacks (if these are difficult do side steps instead of jumping)
20 Lunges per leg
20 Leg Lifts while lying on your side per leg
Walk 1 mile or as far as you can go!
Advanced
30 second Plank
30 second side Planks (both sides)
20 Push ups
100 Crunches
50 Toe Touches
30 Deep Squats
30 Jump Squats
20 Squat Kicks
25 Walking lunges (leg extended and knee to the floor)
50 Russian Twists
1 Minute High Knees Jog
100 Jumping Jacks
50 additional crunches
Run/Jog 1.5 Mile
Plank
http://www.youtube.com/watch?v=pSHjTRCQxIwSide Plank
http://www.youtube.com/watch?v=Tm1QxM9lehYRussian Twists
http://www.youtube.com/watch?v=4DYuSXvpu0gWalking Lunge
http://www.youtube.com/watch?v=xYTNEh4r5PIDeep Squats
http://www.youtube.com/watch?v=p3g4wAsu0R4Squat Kicks
http://www.youtube.com/watch?v=WSu-wci9uTo 0
Replies
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Inbox me if you have questions. Most of these are pretty straight forward and the videos are listed below the exercises! Not responsible for videos and please note I'm only focusing on form and the actual exercise how to. I do not have time to search for non hot people videos. I try to put both men and women doing different exercises. I'm not hear to gaze upon people I'm here to lose weight. So no emails about you think someone looks slutty or whatever. Just exercise and turn that criticism into a calorie burning machine! DIE FATTY DIE!0
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Thanks for that! Just to be clear, below is the daily exercise routine till Monday. Isnt it?
Beginner
30 Second Plank (modification can be upright against a wall)
20 pushups (modification can be on knees, fitness ball or against the wall)
25 Crunches (modification sit in a chair raise knee straight up and with back straight lean forward causing the core to tighten)
20 squats (partial squat if you cannot do a deep squat)
20 squat kicks
20 Toe Touches each side
20 Waist Twists
20 High Knee Raises tough the top of your knee
40 Jumping Jacks (if these are difficult do side steps instead of jumping)
20 Lunges per leg
20 Leg Lifts while lying on your side per leg
Walk 1 mile or as far as you can go!0 -
I'm done...and all I can say is ow! LOL...I've been working out for a couple of weeks now and I think I just found a couple of muscles that have been hiding during that time! Very proud of myself though
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Lol I second that ow! Fatty is definitely dying after that...This had me questioning if I was even working out before. And that's supposed to be taking easy until Monday? Lol (Also proud that I pushed myself)0
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I see your evil plan...you're trying to kill us off!0
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Is anyone else scared.....*cowering behind couch in my running shoes and sports bra* But I can do this!!0
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Advanced
30 second Plank
30 second side Planks (both sides)
20 Push ups
100 Crunches
50 Toe Touches
30 Deep Squats
30 Jump Squats
20 Squat Kicks
25 Walking lunges (leg extended and knee to the floor)
50 Russian Twists
1 Minute High Knees Jog
100 Jumping Jacks
50 additional crunches
Run/Jog 1.5 Mile
GUESS WHO HAS MADE IT TO ADVANCED LEVEL THIS YEAR?!?!?!?!?! THIS GIRL!!!!!0 -
NO this is for today. Another will be posted tonight! We're gonna burn FATTY UP IN FEBRUARY! FRIED FATTY!Thanks for that! Just to be clear, below is the daily exercise routine till Monday. Isnt it?
Beginner
30 Second Plank (modification can be upright against a wall)
20 pushups (modification can be on knees, fitness ball or against the wall)
25 Crunches (modification sit in a chair raise knee straight up and with back straight lean forward causing the core to tighten)
20 squats (partial squat if you cannot do a deep squat)
20 squat kicks
20 Toe Touches each side
20 Waist Twists
20 High Knee Raises tough the top of your knee
40 Jumping Jacks (if these are difficult do side steps instead of jumping)
20 Lunges per leg
20 Leg Lifts while lying on your side per leg
Walk 1 mile or as far as you can go!0 -
I am going for the advanced, the run/jog scares me a little lol...question, do we do this in ADDITION to our 'regular' stuff, because I already had a MAJOR spin session this morning.....just curiousThe first day we will start a little simple and work up til Monday because Monday its on! No joke it will be on!
Beginner
30 Second Plank (modification can be upright against a wall)
20 pushups (modification can be on knees, fitness ball or against the wall)
25 Crunches (modification sit in a chair raise knee straight up and with back straight lean forward causing the core to tighten)
20 squats (partial squat if you cannot do a deep squat)
20 squat kicks
20 Toe Touches each side
20 Waist Twists
20 High Knee Raises tough the top of your knee
40 Jumping Jacks (if these are difficult do side steps instead of jumping)
20 Lunges per leg
20 Leg Lifts while lying on your side per leg
Walk 1 mile or as far as you can go!
Advanced
30 second Plank
30 second side Planks (both sides)
20 Push ups
100 Crunches
50 Toe Touches
30 Deep Squats
30 Jump Squats
20 Squat Kicks
25 Walking lunges (leg extended and knee to the floor)
50 Russian Twists
1 Minute High Knees Jog
100 Jumping Jacks
50 additional crunches
Run/Jog 1.5 Mile
Plankhttp://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plankhttp://www.youtube.com/watch?v=Tm1QxM9lehY
Russian Twistshttp://www.youtube.com/watch?v=4DYuSXvpu0g
Walking Lungehttp://www.youtube.com/watch?v=xYTNEh4r5PI
Deep Squatshttp://www.youtube.com/watch?v=p3g4wAsu0R4
Squat Kickshttp://www.youtube.com/watch?v=WSu-wci9uTo0 -
So proud of you! Just think last year about this time you were still trying to find that strength! SuzMac will be the first person to tell you all that when I say "You are much stronger than your body will allow" that its true! Tell Fatty to Shut Their Freaking Mouth and get it done! I think its Jillian who says pain is just weakness leaving your body. Get out I've got a new life to live! So proud of you Suz....so very very proud!
Advanced
30 second Plank
30 second side Planks (both sides)
20 Push ups
100 Crunches
50 Toe Touches
30 Deep Squats
30 Jump Squats
20 Squat Kicks
25 Walking lunges (leg extended and knee to the floor)
50 Russian Twists
1 Minute High Knees Jog
100 Jumping Jacks
50 additional crunches
Run/Jog 1.5 Mile
GUESS WHO HAS MADE IT TO ADVANCED LEVEL THIS YEAR?!?!?!?!?! THIS GIRL!!!!!0 -
I can do the beginner crunches-- everything else will mess with my hip/back problem... better than nothing!! I could probably even do the advanced crunches... (I was running 2 miles a dat prior to my problem)0
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Excited to get started! Are we supposed to do the exercises in one session or is it ok to break it up into mini sessions throughout the day?0
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HIt wasn't easy but I did all of the beginner stuff except for tne 1 mile....which I will do this evening after work. I found it difficult because I did my first spin class last night and I'm in pain....but man it feels good! :-)0
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Looking forward to this challenge..Can these be broken up throughout the day??0
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I am going for the advanced, the run/jog scares me a little lol...question, do we do this in ADDITION to our 'regular' stuff, because I already had a MAJOR spin session this morning.....just curiousThe first day we will start a little simple and work up til Monday because Monday its on! No joke it will be on!
Beginner
30 Second Plank (modification can be upright against a wall)
20 pushups (modification can be on knees, fitness ball or against the wall)
25 Crunches (modification sit in a chair raise knee straight up and with back straight lean forward causing the core to tighten)
20 squats (partial squat if you cannot do a deep squat)
20 squat kicks
20 Toe Touches each side
20 Waist Twists
20 High Knee Raises tough the top of your knee
40 Jumping Jacks (if these are difficult do side steps instead of jumping)
20 Lunges per leg
20 Leg Lifts while lying on your side per leg
Walk 1 mile or as far as you can go!
Advanced
30 second Plank
30 second side Planks (both sides)
20 Push ups
100 Crunches
50 Toe Touches
30 Deep Squats
30 Jump Squats
20 Squat Kicks
25 Walking lunges (leg extended and knee to the floor)
50 Russian Twists
1 Minute High Knees Jog
100 Jumping Jacks
50 additional crunches
Run/Jog 1.5 Mile
Plankhttp://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plankhttp://www.youtube.com/watch?v=Tm1QxM9lehY
Russian Twistshttp://www.youtube.com/watch?v=4DYuSXvpu0g
Walking Lungehttp://www.youtube.com/watch?v=xYTNEh4r5PI
Deep Squatshttp://www.youtube.com/watch?v=p3g4wAsu0R4
Squat Kickshttp://www.youtube.com/watch?v=WSu-wci9uTo
Good question, I have football practice tonight, should I still do this workout as well???0 -
Looking for the same answer - can this be broken up during the day in pieces?0
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I know it's gonna hurt, but I'm so excited! DIE FATTY!0
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So glad I read this after I'd been on the treadmill this morning ~ don't know if I could have done c25k after that workout. Did I really sign on to do this daily?! Here's to ridding myself of Fatty!0
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I kind of did a mixture of beginner and advanced, as there were some things I was more capable of, like plank, side plank, crunches, but had to stop advanced after I got a twinge in my back doing a russian twist! And the jumping ones were difficult coz I'm in a 2nd floor flat and didn't want to upset the neighbours by jumping on their celing!
About to go on the 1.5 mile jog/run, feeling pretty good so may brave jumping squats on the run if no one's looking!0 -
That was pretty tough for me, but I must admit I enjoyed the feeling of accomplishment I got when I was done :happy:0
