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2/5 - 2/7 Exercises!

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Gary6030
Gary6030 Posts: 593 Member
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Day 1 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank

Day 2 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)

Day 3 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank

Day 4 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)

Day 5 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank

Lawnmower Exercise
http://www.youtube.com/watch?v=oWOEzJRo7zw

Windshield WIper Exercise
http://www.youtube.com/watch?v=X59_4RrU_aA

High Plank to Low Plank
http://www.youtube.com/watch?v=anVtEmyTIas

Burpees
http://www.youtube.com/watch?v=PYfNA_lmkHM

Bearwalk
http://www.youtube.com/watch?v=BF8RJsjVISY

Split Squats (you can use a chair or anything that is the correct height)
http://www.youtube.com/watch?v=TvbrM1tFvIs

21's
http://www.livestrong.com/article/501115-7-7-7-bicep-exercise/

so 7 lower bicep curl, then 7 upper bicep curl then 7 full bicep curl for a total of 21 and you would perform 3 sets of the 7-7-7 or more commonly known as 21's!

All other exercises if you just put into YOUTUBE.COM you can find them very easily there!

Have a great burn! A Killy Fatty!
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Replies

  • Gary6030
    Gary6030 Posts: 593 Member
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    BEGINNER STYLE

    Day 1 - 1 minute bear walk, 100 Jumping Jacks, 50 Crunches, 25 Split Squats, 1.5 mile walk, jog, run

    Day 2 – 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers

    Day 3 - 1 minute bear walk, 100 Jumping Jacks, 50 Crunches, 25 Split Squats, 1.5 mile walk, jog, run

    Day 4 - 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers

    Day 5 - 1 minute bear walk, 100 Jumping Jacks, 50 Crunches, 25 Split Squats, 1.5 mile walk, jog, run
  • marta07
    marta07 Posts: 79 Member
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    hey can you please explain how i do burpees, windshield wipers, split squats and high to low plank. thanks and sorry im kinda new lol
  • marta07
    marta07 Posts: 79 Member
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    nvm i youtubed everything lol thanks
  • Gary6030
    Gary6030 Posts: 593 Member
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    Lawnmower Exercise
    http://www.youtube.com/watch?v=oWOEzJRo7zw

    Windshield WIper Exercise
    http://www.youtube.com/watch?v=X59_4RrU_aA

    High Plank to Low Plank
    http://www.youtube.com/watch?v=anVtEmyTIas

    Burpees
    http://www.youtube.com/watch?v=PYfNA_lmkHM

    All other exercises if you just put into YOUTUBE.COM you can find them very easily there!

    Have a great burn! A Killy Fatty!
  • Gary6030
    Gary6030 Posts: 593 Member
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    See in the original post I added the links. I thought I grabbed them from my word document and missed them somehow! Great ready for a great burn!
  • kate123174
    kate123174 Posts: 15 Member
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    Thanks Gary! Glad to see you back :happy: Hope all is well with the family :flowerforyou:
  • bella_babe_86
    bella_babe_86 Posts: 503 Member
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    Going to be out of the house tonight, I'll double up tomorrow and get this going first thing in the morning! Love the chalenges Gary glad to have you back!

    Edited to say: Could I break these up into a circuit? Like the jumping jacks and crunches, do 20 at a time through the rest of the workout? Still all at the same time to get maximum burn just change up the order a bit?
  • Lil14U
    Lil14U Posts: 40 Member
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    Thanks Gary, good to have you back. :bigsmile:
  • Gary6030
    Gary6030 Posts: 593 Member
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    Going to be out of the house tonight, I'll double up tomorrow and get this going first thing in the morning! Love the chalenges Gary glad to have you back!

    Edited to say: Could I break these up into a circuit? Like the jumping jacks and crunches, do 20 at a time through the rest of the workout? Still all at the same time to get maximum burn just change up the order a bit?

    Yep however you can do it! Its best to just get them all done at one time if possible. I break mine up like a circuit because I don't have my own video yet....you know what I mean. I get them all done but I'm pushing myself just like everyone else!

    Keep up the great work and so glad to see you kickin Fatty's Butt!
  • robsnest64
    robsnest64 Posts: 9
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    This is great really enjoying the hurt....I have involved my daughter and we are supporting each other through the challenge ...great family bonding :)

    Thank you
  • cpanus
    cpanus Posts: 19,386 Member
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    Day 1 down! Had to modify two of the advanced, but I'm good with that. Going to just sit here now...
  • chris_sy
    chris_sy Posts: 214 Member
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    Finished day 1 and 2 (advanced) - thanks for the challenge :flowerforyou:
  • Darkangel321
    Darkangel321 Posts: 8 Member
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    Can somebody tell me what are "21's"? Can't find an exercise on youtube under that. Extremely frustrating!
  • Gary6030
    Gary6030 Posts: 593 Member
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    Can somebody tell me what are "21's"? Can't find an exercise on youtube under that. Extremely frustrating!

    21's are a bicep exercise. here is a link http://www.livestrong.com/article/501115-7-7-7-bicep-exercise/

    so 7 lower bicep curl, then 7 upper bicep curl then 7 full bicep curl for a total of 21 and you would perform 3 sets of the 7-7-7 or more commonly known as 21's!
  • MumOfADuo
    MumOfADuo Posts: 294 Member
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    Does it matter what weight we use? I assume a weight that pushes us but just wondering.....ps I HATE BURPEES!!!!!!!!!
  • BellaLunaFleur
    BellaLunaFleur Posts: 154 Member
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    I did a combo or advanced and beginner but i did them all and i sure feel it. Now off to do my regular workout. Hope everyone is kicking fatty's butt!
  • Gary6030
    Gary6030 Posts: 593 Member
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    Does it matter what weight we use? I assume a weight that pushes us but just wondering.....ps I HATE BURPEES!!!!!!!!!

    Not at all. Use enough weight to be able to successfully do the sets of 21's. If you can't complete all 3 sets then drop the weight. Many people will use can's of soup, or tomato juice cans. 2 Liter bottles filled with water will work well. Then graduate up to sand and then graduate up to mercury...just kidding its an illegal substance and is poisonous. Plus I don't think you could lift 2 liters of mercury.
  • Gary6030
    Gary6030 Posts: 593 Member
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    This is great really enjoying the hurt....I have involved my daughter and we are supporting each other through the challenge ...great family bonding :)

    Thank you

    My daughter and wife and I are all working out together as well! I love them so much and I'm so proud of them! Keep up the great workout and family bonding! You got this!
  • bella_babe_86
    bella_babe_86 Posts: 503 Member
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    Doing double duty this week all week, day 1 and 2 done today! Saturday is my anniversary and there will be all kinds of debauchery going on food and other wise so I better burn baby burn while I can! Although I'm pretty sure I'll atleast be burning off some of the empty alchohol calories Saturday night on the dance floor. Hope y'all have a great week! Keep at it!
  • BakerRunnerBadass
    BakerRunnerBadass Posts: 1,359 Member
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    I am a bit behind on this, but I will double up on day 1 and 2 of the advanced tonight.....can't wait for that burn!!!

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