Slin-2-Win (august)
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Here are the excerises for Friday and SaturdayFriday 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
Hope everyone is doing well.0 -
Wednesday 8/1 - Exercise Done Water Done
Thursday 8/2 - Exercise Done Water Done
Friday 8/3 - Exercise Done
Saturday 8/4 -
Sunday 8/5 -0 -
Wednesday 8/1 - Exercise Done 100 oz water consumed
Thursday 8/2 - Exercise Done and 100 oz water consumed
Friday 8/3 -
Saturday 8/4 -
Sunday 8/5 -0 -
Wednesday 8/1 - Done! (exercise and water down)
Thursday 8/2 - done! Exercise and water down
Friday 8/3 - Done to both!!! Back stretches felt amazing!!!
Saturday 8/4 -
Sunday 8/5 -0 -
Wednesday 8/1 - Exercise Done Water Done
Thursday 8/2 - Exercise Done Water Done
Friday 8/3 - Exercise Done Water Done
Saturday 8/4 -
Sunday 8/5 -0 -
Wednesday 8/1 - Exercise Done Water Done
Thursday 8/2 - Exercise Done Water Done
Friday 8/3 - Exercise Done Water Done
Saturday 8/4 - Exercise Done Water Done
Sunday 8/5 -
please message me or post on here your excercise and water intake if you have not done so for our spreadsheet. I need to have it done by midnight tomorrow.
Thanks0 -
Wednesday 8/1 - Done! (exercise and water down)
Thursday 8/2 - done! Exercise and water down
Friday 8/3 - Done to both!!! Back stretches felt amazing!!!
Saturday 8/4 - Exercise and Water done
Sunday 8/5 -0 -
Hope everyone had a good first week. I have BeautifulArtemis and my weights updated if everyone else can please send them to me that would be great. I will post in the morning here the excerise and weekly challenge that Belinda posted for this week.0
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Here are the weekly challenge and today's exceriseWeekly 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
Hope everyone has a great day, and please remember to post on here or message me the fruits and veggies that you ate as well as once you finished the excerises. Thanks.0 -
Challenge complete and ate blackberries banana spinach tomatoes and lettuce0
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8/6 - Excersie Done - Ate 1 serving of Raspberries and 2 full servings of carrots, Broccoli and Cauliflower.0
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Here is the excerise challanger for today.
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 -
challenge complete. Had pineapple, spinich, blackberries, lettuce and tomatoes (one serving each)0
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Excersie Done. Had Raspberries, carrots, Broccoli and Cauliflower. 1Serving Each0
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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 videohttp://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
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:happy: WEEK 1 SCORES:
Olympians: 41 points (ahelgers10 -5 pounds)
Less IS More: 38 points (Malibootie -3.2 pounds)Slim-2-win: 35 points (mommy2ajs -2.6 pounds)
Shakers: 34 points (allnamesraken -2.2 pounds)
ALL-IN: 29 points (BetterWithAge -0.5pounds)
Fat-Bullies: 28 points (Canidoit11 -4 pounds)
Pound-Droppers : 24 points (everyone gained)
Movers: 23 points (lil_pixie -2 pounds)
Vicious & Delicious: 22 points (no change in weight)
Fit-Fine&Divine: 11 points (Lilpe5512 -1.4 pounds)
Congrats to the Olympians who won week 1 with a score of 41 points. They also had the biggest loser. Ahelgers10 dropped an amazing 5 pounds in our short first week!0 -
Daily challenge complete. Had Spinich, Red Peppers, Jalepenos, Pineapple and Mandarin Oranges.0
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Excersise Done. Had raspberries, apple, broccoli, cauliflower, carrots0
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Daily challenge complete and ate orange lettuce spinach pineapple and graoes0
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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)
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