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Change to May Challenge
zumbaforever
Posts: 7,124 Member
Sunday 04/28/13
Schedule for April 28th -- May 4th
Stretch or Yoga, 30 minutes on
May 3rd, Rest on May 4th
Second Challenge
(Start April 28th)
Punches with exaggerated twist to warm up 45 seconds
Lunges: Do 10 lunges on each leg, repeat X 1
Planks: Do each of the following for 30 seconds
Side Plank, Center Plank, Side Plank, then ten sit-ups
Repeat the Planks and Sit-ups one more time
Rows & Curls, do 1 set of 10 for each exercise, repeat X 1
Arnold Presses, do two sets of 10, rest 30 seconds between sets
Flys & Kickbacks, do 1 set of 10 for each exercise, repeat X 1
Repeat this Challenge Once (twice total)
First Challenge
(Start April 29th)
40 Jumping Jacks
20 Squats
3 Burpees
10 Pushups
30 Mtn. Climbers
Repeat One Time
Alternate these two Challenges for five days. On day six do either a 30 minute stretch or 20-30 minutes of yoga.
Then "Rest" on day 7. Walking is ok for day 7. But all bodies need a day of rest to adequately prepare for the next week.
All of these exercises can be found on the web. Look them over before starting and be sure you know how to perform
each safely and correctly. You can do all exercises that use weights w/o the weights at first to be sure you are using proper
form. Also on the Punches be sure to NOT overextend your arms. This can cause injury to your elbows. You can do the Flys on the floor if you do not have a bench. The CENTER PLANK is done on your forearms for this challenge.
How much weight? Often I am asked this question. Simple: start out low and adjust over time. You want to feel the weight in
your muscles, not your joints! Keep track of the weight you use so you won't be guessing the next time.
Schedule for April 28th -- May 4th
Stretch or Yoga, 30 minutes on
May 3rd, Rest on May 4th
Second Challenge
(Start April 28th)
Punches with exaggerated twist to warm up 45 seconds
Lunges: Do 10 lunges on each leg, repeat X 1
Planks: Do each of the following for 30 seconds
Side Plank, Center Plank, Side Plank, then ten sit-ups
Repeat the Planks and Sit-ups one more time
Rows & Curls, do 1 set of 10 for each exercise, repeat X 1
Arnold Presses, do two sets of 10, rest 30 seconds between sets
Flys & Kickbacks, do 1 set of 10 for each exercise, repeat X 1
Repeat this Challenge Once (twice total)
First Challenge
(Start April 29th)
40 Jumping Jacks
20 Squats
3 Burpees
10 Pushups
30 Mtn. Climbers
Repeat One Time
Alternate these two Challenges for five days. On day six do either a 30 minute stretch or 20-30 minutes of yoga.
Then "Rest" on day 7. Walking is ok for day 7. But all bodies need a day of rest to adequately prepare for the next week.
All of these exercises can be found on the web. Look them over before starting and be sure you know how to perform
each safely and correctly. You can do all exercises that use weights w/o the weights at first to be sure you are using proper
form. Also on the Punches be sure to NOT overextend your arms. This can cause injury to your elbows. You can do the Flys on the floor if you do not have a bench. The CENTER PLANK is done on your forearms for this challenge.
How much weight? Often I am asked this question. Simple: start out low and adjust over time. You want to feel the weight in
your muscles, not your joints! Keep track of the weight you use so you won't be guessing the next time.
0
Replies
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I'm a little late hopping on board, but I hope to try this tomorrow! I miss circuit training! Thanks for doing this. Looks great!0
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Joan you are welcome to pop in anytime. And start wherever you feel it will benefit you the most. Chris wants some mason twists added. I think it is a great idea. If you want to, add them where the second set of warm up punches are. Great back and abs workout.
Shelley0
This discussion has been closed.