Saturday 8/18. full Body

The 100!!

Exercise 1: 100 Jumping Jacks

Exercise 2: 90 Abdominal Crunches

Exercise 3: 80 Squats

Exercise 4: 70 Leg Lifts

Exercise 5: 60 Jumping Jacks

Exercise 6: 50 Abdominal Crunches

Exercise 7: 40 Squats

Exercise 8: 30 Leg Lifts

Exercise 9: 20 Jumping Jacks

Exercise 10: 10 Minutes of Running

This can be spread throughout the day, but each exercise step should be done all at once. For example, you would complete 100 jumping jacks at one time, 90 crunches all at once, etc. If you use this workout regularly, the end goal is to complete this in one session!

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!

Here is my workout:

20sec high knees
20sec push-ups
20sec jump rope
20sec crunches

I will post my squat count after I am done them.

Tuesday - (5-4-3-2-1 total body workout)

5 minute
- Any cardio you want (walk, run, elliptical, bike)
- If you are at home do 1 min high knees, 1 min jumping rope (do the motions if you don't have a rope), 1 min jumping jacks, 1 min run in place, 1 min butt kicks

4 minutes
- 1 min lunges --- http://www.youtube.com/watch?v=Z2n58m2i4jg
-1 min mountain climbers: http://www.youtube.com/watch?v=DyeZM-_VnRc
Repeat for 4 mins (should be 2 rotations)

3 minutes
-10 pushups/ rest for 30 seconds (can modify)
- 15 tricep dips/ rest for 30 seconds - http://www.youtube.com/watch?v=0326dy_-CzM
- Repeat for the total 3 mins

2 minutes
- 30 seconds regular squats
- 30 seconds jump squats - http://www.youtube.com/watch?v=FeZxFZ7sTac
- 30 seconds regular squats
- 30 seconds jump squats

1 minute
--- Plank or sit ups

This should be a total of 15 minutes. Take breaks for water as needed but try to complete the full workout in 30 mins.