Exercises and Weekly Challenges
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Just wanted to let everyone know that we will be back at it for August! Get your team of 5 set up and ready to start next week!0
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NEW MONTH 0 -
Welcome to the August team challenge!
Weekly Challenge - 100 OZ of water
Our weekly challenge is going to be focusing on your water in take. If you manage to reach the 100 oz of water your team earns 1 point. Each team has 5 people and this counts from Wednesday to Saturday of week one....so each team can earn an extra 20 points in week one by focusing on drinking plenty of water all day. This helps you stay hydrated and curbs hunger.
Wednesday 8/1 - 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)
Complete the three exercises for 1 complete rounds (5 mins) if you are new to this or 2 complete rounds (10 mins) if you are advanced.
Questions?
Thursday 8/2 - ARMS
Everything should be broken up into 3 sets of 10
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 8/3 - Legs
Saturday 8/4 - Abs
Sunday 8/5 - REST --- Weigh in0 -
ok, I've gotten my my 10oz of water AND I did today's challenge...are we supposed to report this somewhere? Someone please give me a refresher course!0
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Report to your team captainok, I've gotten my my 10oz of water AND I did today's challenge...are we supposed to report this somewhere? Someone please give me a refresher course!0 -
Friday 8/3 - Legs 10 or 15 min workout
Today we are going to either do a 10 minute workout if you are a beginner or 15 minutes if you are advanced. We only have three specific exercises. You will do as many sets as you can get in your set amount of time. Take breaks of 30 -60 seconds as you feel needed. Watch this 4 minute video if you are not sure what the different exercises look like.
http://www.youtube.com/watch?v=-xPoD5qTaHk
1. Walking Lunges (50 or 25 per leg equals one set)
2. Squats (50 equals one set)
3. Back extension (25 equals one set)
Saturday 8/4 - Abs
Our workout today will have 5 different ab exercises that you will do for 30 second intervals. Complete 6 full rounds. If you are a beginner take 30 second breaks between each exercise. If you are advanced only rest at the end of each full round if needed.
1. V - Sit -
http://www.youtube.com/watch?v=kPHTGgn6r2c
2. Plank with Alternating Arms -
http://www.youtube.com/watch?v=9mQPmO6RtHg
3. Bicycle Crunch -
http://www.youtube.com/watch?v=wqoD0Bdggto
4. Tone it up Tummy tuck - you can do this bent are and rest on your forearms if needed -
http://www.youtube.com/watch?v=T75o55WQb_4
5. Bridge -
http://www.youtube.com/watch?v=CUNiGFvb0qY&feature=relmfu
Sunday 8/5 - REST --- Weigh in0 -
i left my assignment at work on my desk so i am behind a day with the exercise however i will be adding Wed and Thur assignments together this evening for one hellofa burn!!! oh yeah i am going to make up for yesterday today! but i did manage to get all my water in ! 0 -
Bump 0
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:laugh: Hey everyone- I hope your teams are all doing well! The arms were ok last night, but I am worried about the abs on Sat. I CAN DO IT!
(yea.. this was my way of having an inspirational "bump" )0 -
Weekly challenge - 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. When you report back to your captain how many fruits and veggies you had you must also list what you had. --- Captains please enter in the total number earned and the sheet will figure out the math for you. If you only enter 1 point for each 5 you will not get your full points. You must add the total daily. You can get unlimited points based off of how many fruits and veggies your team earns. (1 point per 5 consumed)0
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Monday - arms (10 min video)
http://www.fitsugar.com/10-Minute-Workout-Sexy-Sculpted-Arms-21620326
Tuesday - legs
Wednesday - full body
Thursday - abs
Friday - arms
Saturday - legs0 -
bump0
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Tuesday - 8/07 - Legs
2 minute Bear Walk
100 Jumping Jacks
50 Squats
50 Lunges
50 Calf Raises
You can break this up, and make it a circuit if you like.0 -
Thanks for helping me out.Tuesday - 8/07 - Legs
2 minute Bear Walk
100 Jumping Jacks
50 Squats
50 Lunges
50 Calf Raises
You can break this up, and make it a circuit if you like.0 -
You're welcome! :flowerforyou:0
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Wednesday 8/8 - 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
All exercises are shown in this video
http://www.youtube.com/watch?v=GK0uNBvjPhk
Thursday 8/9- ABS
Do 3 sets of 10
Butterfly Crunches - http://www.youtube.com/watch?feature=endscreen&v=5ZBXpwsJHT0&NR=1
Windshield Wipers - (side to side is 1 rep)
http://www.youtube.com/watch?NR=1&v=3RjBYZJVytw&feature=endscreen
Bird Dogs -
http://www.youtube.com/watch?v=PS332XrXLzc&feature=related
Torso Twists - This video has 2 versions - the first one shown is with your legs on the ground. Do this version.
http://www.youtube.com/watch?v=ePe8OemOZh0
Alternate Toe Touches -
http://www.youtube.com/watch?v=8QAMiK8Fqsk&feature=related 0 -
Friday - Arms
3 Sets of 15 swimmers press, 3 sets of 15 wood chops, 3 sets of 21's and 3 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) 0 -
Saturday-- 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) 0 -
Week Challenge:
Sodium.... Stay under your sodium for this week. Your team can earn 1 point for each day you are under. That means each person can earn 6 points and every team can earn an extra 30 points in this team challenge.
Monday - 8/13 - legs
Tabata video (4 min workout) do twice if you are advanced
http://www.youtube.com/watch?v=AkSUudxOTnI 0 -
Tuesday - 8/14 - hardCORE
You can break these up into reasonable sets for yourself. Please keep them as one workout though.
Start with this video:
http://www.youtube.com/watch?v=_DfuU3TSsFM
55 crunches/sit ups
30 right oblique crunches
30 left oblique crunches
40 bicycle crunches
40 bridge0
