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 in

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 in

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)

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 - legs