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

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)

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

Happy Hump Day!
Surprise work of the day is a free choice day :happy: You earn your team points by completing 30 mins of any type of exercise. Only catch is cooking and cleaning don't count.

Muffin top Monday

Follow the specifics listed in this link. http://www.fitsugar.com/Exercises-Get-Rid-Muffin-Top-2251180
Side bends
Standing twist
Jack knife

Weekly challenge - do not drink your calories! You can earn 2 points per day for not drinking calories at all. That means each person can earn 12 points for the week for their team.

Thanks for fixing the link for me. I posted that from my phone and I guess it cut part of it off. I just had a deep fried oreo sundae and think I might need to do that workout 10 times :laugh:

The challenge is to drink nothing with calories or in other words only consume beverages that have zero calories.

Tuesday - Legs
20 squats
30 lunges
40 toe touches
50 second wall squat
100 jumping jacks
50 second wall squat
40 toe touches
30 lunges
20 squats

This workout should be done in one setting. You can take 30 second rest between each exercise.

8/23 Total body

Find a UNIQUE total body workout online. Share the workout with your team and give it a rating on a 1 to 5 scale (5 being the best). If it is a video please share the link with your team.

Do 3 sets of 15

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

Welcome to the last week of August! Congrats to everyone that has stuck it out for this far. We only have 5 challenges left. This week we will test your strength and creativity.

Monday - create your own tabata workout

With this being the end of the month I hope you guys are ready for this task. We have done several different type of exercises in different routines. Today you need to create your own tabata style workout. This system is the 20 second exercise followed by 10 second rest. Your work out should have 4 different exercises and go for 8 minutes. Each rotation of the 4 exercises should take 2 minutes. That means 4 complete rotations.
Ex....
20 sec exercise 1 - 10 sec rest
20 sec exercise 2 - 10 sec rest
20 sec exercise 3 - 10 sec rest
20 sec exercise 4 - 10 sec rest
Repeat this 4 times - tell your team what 4 exercises you picked and post in the format above. Remember it is 20 seconds of one exercise with 10 secondary read followed by a different exercise. YOU DO NOT REPEAT THE SAME EXERCISE 4 TIMES AND THEN MOVE TO THE NEXT.

Report back to your team on what you created for your tabata style workout.

At a different time test your limits on squats! How many can you complete non-stop? Report back to your team

Weekly challenge - Miles and burns
With this being the end of the week I am going to challenge everyone to get some mileage in! August has been a tough month for weight for most of us and hopefully this will help you blast past your old weight.
Monday, Wednesday and Friday will all be days that we record our miles and in return Tuesday and Thursday will be our burn days.
The points possible for this challenge are endless! The miles challenge counts for full points on miles that are either walked, run, or you use the elliptical. The distance bikes is counted for HALF THE MILEAGE. That means is you bike 10 miles your team earns 5 points. Partial miles count also so record the full amount!
The burn challenge points are divided by 100 of your burn. Therefore, if you burn 1217 your team will earn 12 points. Make sure you post the entire calorie burn and not just the points earned.

Snap to it!