May 19th - May 25th
zumbaforever
Posts: 7,029 Member
May 19th -- May 25th
Stretch or Yoga, 30 minutes on
May 17th, Rest on May 18th
Second Challenge
(Start May 20th)
Punches with exaggerated twist to warm up 45 seconds:
Lunges: Do 12 lunges on each leg, repeat X 1 (add weights, a bar or dumbbells are fine)
Planks: Do each of the following for 50 seconds
Side Plank, Center Plank, Side Plank, then 13 sit-ups (do bicycles if more is needed for 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
Mason (Russian) Twists For 50 seconds, feet should remain off the ground during the entire time
Lunges 12 lunges on each leg, repeat, (add weights, a weighted bar or dumbbells are fine)
Do each of the following for 50 seconds, SIDE PLANK, CENTER PLANK, SIDE PLANK
Bicycles for 30 seconds REPEAT
Bent Over Rows & Seated concentration curls. Do 1 set of 10 reps for each exercise, repeat X 1
Arnold Presses, do two sets of 10, rest 30 seconds between sets
Flys (use dumbbells) & Simmons Presses. Simmons Presses are like skull crushers. Only using hand weights, palms facing inwards and go down to your ears. Do 1 set of 10 reps for each exercise, repeat X 1
Kyle Brayer has a really good, short video showing how to do a proper Seated Concentration Curl.
First Challenge
(Start May 19th)
65 Jumping Jacks
50 Squats
15 Burpees
20 Pushups
50 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.
Stretch or Yoga, 30 minutes on
May 17th, Rest on May 18th
Second Challenge
(Start May 20th)
Punches with exaggerated twist to warm up 45 seconds:
Lunges: Do 12 lunges on each leg, repeat X 1 (add weights, a bar or dumbbells are fine)
Planks: Do each of the following for 50 seconds
Side Plank, Center Plank, Side Plank, then 13 sit-ups (do bicycles if more is needed for 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
Mason (Russian) Twists For 50 seconds, feet should remain off the ground during the entire time
Lunges 12 lunges on each leg, repeat, (add weights, a weighted bar or dumbbells are fine)
Do each of the following for 50 seconds, SIDE PLANK, CENTER PLANK, SIDE PLANK
Bicycles for 30 seconds REPEAT
Bent Over Rows & Seated concentration curls. Do 1 set of 10 reps for each exercise, repeat X 1
Arnold Presses, do two sets of 10, rest 30 seconds between sets
Flys (use dumbbells) & Simmons Presses. Simmons Presses are like skull crushers. Only using hand weights, palms facing inwards and go down to your ears. Do 1 set of 10 reps for each exercise, repeat X 1
Kyle Brayer has a really good, short video showing how to do a proper Seated Concentration Curl.
First Challenge
(Start May 19th)
65 Jumping Jacks
50 Squats
15 Burpees
20 Pushups
50 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.
0
Replies
-
This week is going to be a little tougher. Lets do the best we can. There are a number of small changes to the new challenge. Good Luck. And don't sweat it is you need to take a break.
Shelley0 -
This looks good, Shelley.
I knocked out the 15 burpee challenge this afternoon after all my whinin' and cryin'. I'm such a baby!! I went on to finish all my challenges. I changed up to Jillian Michael's Body Revolution instead of 30DS. Not too bad. She's pretty funny through it...plus she's wearing false eyelashes which I think is hysterical! But it's a pretty good upper body workout for me. Day 2 is different, I'll see what that is tomorrow. So it's D1 then D2...D1, D2...for two weeks. Then D3, D4...D3, D4 for two weeks, and so on. We'll see.
At least I'll sleep good tonight!
Have a great Monday.
TTYL
Chris0 -
False eyelashes? Honestly what was she thinking. I knocked out the new one. And with two days rest from this I thought the 50 second planks were easy, lol. That is until the second set came around. I wasn't laughing then. :P Doing the skull crushers were easier this time around. Still used the 15 pounders. I am sure I will be a weakling and little cry baby when I return from vacation. LOL I will post next weeks for you before I leave. Then you can just copy and paste them and make any changes you want to. That should take care of next week and the first week in June. I will be back by the second week.
So is the arm doing better? Or still taking it easy? Did you notice that I had to have us repeat the 10 day burpee challenge for two weeks. If not we would of been doing the 20 burpee one for two weeks! Ouch. I know we both just usually do the 15 one, but 20!
Gotta run, raining here, again. Send me some sunshine.
Shelley0 -
Good evening ladies,
Sorry I have not been on as much... Finding computer time is hard. My back is better and I have been trying to do what I can. The hubby and the kids wanted to take the boat out for fishing and beach time... So, I tried to get a workout in by walking in the sand and walking up the sand dunes...climbing up several times got my heart pumping and my legs are a little sore today. Such a great feeling!
Looking forward to the new workout tomorrow. Spent a good part of today at the doctors with my little boy and just didn't get to it today.
Off to bed. Have a great one.
Jennifer0 -
Jennifer - Glad your back is getting better. I hope your little boy is okay and that it was a regular doctor's visit.
Shelley - I'm still taking it easy with the right armpit muscle...it's getting better. I'm all for the 15 burpee set...the 20 just killed me and made me unhappy!! I hope you have fun on your vacation. And I'm thinking sunshine for you!
Got our new challenge done...only I did straight-arm center planks for 30 seconds both times and no lying down flys and very light, slow skull crushers the rest were done with the 6 pounders. Then I walked with Sara and Bean for an hour. Now, I'm done! Coffee-Meyer and Ms False Eyelashes will just have to wait until tomorrow!!
It was really hot here today. We didn't walk until 7:00 p.m., and it didn't really start to cool off until about 8:15. I loved it! We might do the same tomorrow.
Well, got to get ready for tomorrow. Hope your evening was terrific!
Chris0 -
Jennifer I sure hope your little one is doing better.
Hope you enjoyed your vacation. Any workout at all during vacation time is a plus. But vacation is for refueling mind and soul.
Chris sounds like you did awesome even with the pain. I almost did the twenty today, then I woke up, lol. We had sunshine today finally. So I was able to walk my guys today with my hubby. I did the 13 burpee challenge first. I did do the second set of squats on first one leg, then the other. Lol, I was able to do them so much better when I was sleeping. Reality was not nearly as great. Bwahahaha.
Your back will get stronger and those center planks will get easier. I close my eyes and try to think of something far away, it does work, some of the time.
I hope tomorrow is a great day for all of us.
Shelley0 -
Shelley - I would so fall on my tush if I attempted a one-legged squat! Nice job! Wow! I'd have to hang on to something...a pole...and what an impression that would make!! I agree with you dream statement...I'm graceful and don't sweat in my dreams, either!
I got our 15 burpee challenge done and a few other challenges then JM's Body Revolution D2 then I walked for 35 minutes or so...by myself...~:-( ...so I'm good for today. I think I may lay off the push ups for a bit. I didn't feel the muscle today until I did those. I'll see what tomorrow brings.
Hope you have a great Wednesday!
Chris0 -
Well the tops of my knees are a little sore today. Guess them fall on our tush one legged squat attempts work.
. Sounds like you are starting to heal nicely. I did not get our challenge done today. I worked late. Then I had to dig up a couple dozen irises and a few other plants. I need to get them into the mail tomorrow. Sending them to one of my friends on this site. Plus gave some to a lady who lives down the road from me aways. She fell in love with one iris in particular. So I called her and told her if she was still interested to come get it. She took away a dozen different types. Lol
Well I will do today's tomorrow. And who knows about the next couple of weeks. I will be on vacation.
Shelley0 -
Sounds like you have a huge garden! And that you are very generous with your flowers. That's really nice of you.
Got most of our new challenge done today...skipping anything that would cause me pain! Spent another 30 mins on other little challenges, 30 mins on the cardio DVD of Body Revolution and started the Coffee-Meyer Healthy Back, but I only got half way through it...side planks and such, so I walked for 30 minutes. It was a good day.
Your vacation is going to be great!
Have to get lunch ready for work tomorrow. Have a great evening.
Chris0 -
Well, Thursday was my regular REST DAY and I was going to do all my challenges today BUT life just got in the way and I had to go shop with my sweet daughter!! I didn't do anything today!! It was great!
I'll be here tomorrow for sure. Hope your Friday was terrific!
Chris0 -
We all need a day off for family and shopping. I made sure everything was in order yesterday for us leaving today. Cleaned, prepped all my friends to care for my pets, now we are off.
Bye now
Shelley0 -
Have fun Shelley!
I did half our 15 burpee challenge and spent a total of 85 minutes on all my other challenges. I'm trying really hard not to do any exercise that messes with that muscle. So squats, leg lifts, back exercises, ab work, etc.
I walked with Sara and Bean this morning then brought him home for a while. My SO took him in the backyard and they played with the water! Bean loves to play in the spray. He tries to eat it! It's a riot to watch! He's so funny! Now he's pooped!
I'll figure out tomorrow later.
Hope your vacation started out perfect!
TTYL
Chris0
