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Friday 2.1.13

Gary6030
Gary6030 Posts: 593 Member
in Social Groups
You did great you made the warm up exercises now its time to have some fun!

Start off by watching the following video and then doing the movement with Beyonce. It's all about moving and this is a great little 4 minute warm up that's a bit more fun then jogging in place. Take control and move your body!


EVERBODY BOTH FITNESS LEVELS PERFORMS THIS VIDEO

http://m.youtube.com/watch?v=MYq0zAQ3lHY

Once you've completed your warm up video please follow your level of fitness exercises as outlined below. Remember to drink water. If you are bloated I believe more water will flush that excess sodium and fluid right out of your system!

Each exercise can be done in two sets. Do your best to complete all exercises in on period. I want you moving but 2 here and 2 there won't get that heart rate burning. Fat burning starts around 20 minutes into exercise so its important to keep that heart pumping and pushing!

Beginner
START HERE ********** http://m.youtube.com/watch?v=MYq0zAQ3lHY ***************************
30 Second Plank
5 Burpees (see video and watch for the modification for beginners and yes you can do this!)
10 Mountain Climbers
25 High Knees (touch knees to hands raised at midrift)
40 Jumping Jacks
20 pushups
25 Crunches
20 Leg Lifts
Jog in place for 1 minute
20 Toe touches (stand raise hands above head and taking left hand touch right foot then alternate hands = 1)
25 Waist Twists (arms in front elbows out and twist waist side to side with head facing forward.
Grab you soup cans!

30 Wood Chops (Use cans of soup or vegetables for a hand weight!)
20 Military Presses
20 Bicep Curls (each arm)
20 Tricep Kickback (each arm) use a chair
20 Butterflys (lay on floor)
20 Bench Presses (lie on floor and press evenly and upward)

Walk 1.25 Miles today or farther than you did Thursday!


Advanced
START HERE ********** http://m.youtube.com/watch?v=MYq0zAQ3lHY ***************************
30 Second Plank
30 Second Side Plank (each side 30 second)
20 Mountain Climbers
50 Crunches
50 Jumping Jacks
25 Squat Kicks
25 Jump Squats
10 Windshield WIpers
20 Leg lifts
10 Burpees (if you can't jump down into a press modify with dropping to a knee then the other knee then to all 4's then get back up again. Just as effective)

1 Minute of HIgh Knees Jogging in place

Grab your weight or soup cans
50 Wood Chops
20 Military Presses
20 Bicep Curls (each arm)
20 Tricep Kickbacks (each arm) use a chair
20 Butterfly's (lay on floor)
20 Bench Presses (lie on floor and press evenly and upward)

Repeat Weight Section for a set of 2

Run 2 Miles or farther than you did yesterday!

Video Examples

Wood Chops http://www.youtube.com/watch?v=6_ERi8EpOUM
Bicep Curls http://www.youtube.com/watch?v=sAq_ocpRh_I
Military Press http://www.youtube.com/watch?v=BdNUOtYt9-8
Butterfly's http://www.youtube.com/watch?v=eozdVDA78K0
Burpee's http://www.youtube.com/watch?v=CIQx1FiQt50 (watch the video for beginner and advanced)
Plank http://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank http://www.youtube.com/watch?v=6I990Wbr1JE
Leg Lifts http://www.youtube.com/watch?v=dHSIerbp-CE
Windshield Wipers http://www.youtube.com/watch?v=X59_4RrU_aA
WINDSHIELD WIPER ROCKSTAR WHEN FATTY IS DEAD VIDEO CAN"T WAIT TO DO THESE!
http://www.youtube.com/watch?v=C_42Vk-APXQ Just Amazing
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Replies

  • PandaFit450
    PandaFit450 Posts: 619 Member
    Day 2 - done!
  • GC2B
    GC2B Posts: 168 Member
    Thanks so much for posting.
    Day 2 done.
  • 89nunu
    89nunu Posts: 1,082 Member
    Done :)
  • shoputnam
    shoputnam Posts: 2 Member
    I am done with everything but the walking. I will do that after work :)
  • pab88
    pab88 Posts: 499 Member
    Everything done but the 1.5 mile walk. I will have to do the walk during my lunch hour at work...but will get it done. Loved the 4 min. warm-up!
  • Clarissa11s
    Clarissa11s Posts: 43 Member
    Day 2 done! Trembling just to sit down. Fatty was definitely sizzling this morning. .lol

    Thanks Gary!
  • chris_sy
    chris_sy Posts: 214 Member
    Done for today - see you tomorrow!
  • Gary6030
    Gary6030 Posts: 593 Member
    The beyonce video is something fun and different mixing it up helps me break plateaus and sheer boredom!
  • upinthecosmos
    upinthecosmos Posts: 149 Member
    I'll have to do these in the evenings, quite the challenge!
  • Wrenbot87
    Wrenbot87 Posts: 100 Member
    Thank you for clarifying the toe touches for me! I was a little confused!!
  • jenniferrusso7393
    jenniferrusso7393 Posts: 189 Member
    Like that I can do more today than only the crunches!!
  • MeStephy
    MeStephy Posts: 39 Member
    Day 2 done, and can't wait for tomorrow.
  • jmsouth5
    jmsouth5 Posts: 138 Member
    I am having a tough time trying to watch the links you're posting. Not going to the video, I am copying and pasting, but not able to view. HELP!


    Edited..... Duh, got it! Nice list.
  • sanna104
    sanna104 Posts: 142 Member
    Day 2 done.
  • abbezen
    abbezen Posts: 405 Member
    Will be doing my workout after work....! Can't wait!
  • elgray26
    elgray26 Posts: 212 Member
    All but the walking/Running done. About to take the dogs for a walk!
  • bella_babe_86
    bella_babe_86 Posts: 503 Member
    Day 2 in the books, It hurts to sit, and stand and walk and squat but I LOVE IT! Havent felt this way in a long time and its fantastic!
  • eys81
    eys81 Posts: 61 Member
    Done!! I am so freaking happy! My burpees were essentially just me laying down on the floor and getting back up but at my weight that is hard work. :embarassed: The wood chops were brutal too but in a good way!!

    I used this video to modify the mountain climbers:

    http://youtu.be/P3_0_XxmRn4
  • 4d9r
    4d9r Posts: 111 Member
    Day 2 is done!
  • jreese5226
    jreese5226 Posts: 328 Member
    Got it done! Feel fantastic (Gumby-like, but fantastic). :smile:
  • BellaLunaFleur
    BellaLunaFleur Posts: 154 Member
    i finished everything but the walking and I was like "yay I did it! I am shaking but i did it!" but then I realized I forgot the leg lifts ugh! I will add that to my normal routine that I am doing later along with walking.
  • dawn_eichert
    dawn_eichert Posts: 487 Member
    done except for the walk which I will do later this afternoon. My body is screaming at me....
  • tennesseeleigh
    tennesseeleigh Posts: 169
    Beginning workout done except for Beyonce. Will have to do that at home without an audience. :-) Today was a weight lifting day so I subbed some of the exercises with what I do at the gym (flys, chest press, etc.)
  • tennesseeleigh
    tennesseeleigh Posts: 169
    And burpees and mountain climbers are the devil!
  • elgray26
    elgray26 Posts: 212 Member
    walked 1.9 miles with the puppies to finish the day off!
  • cpanus
    cpanus Posts: 19,885 Member
    Done! Walked 4.12 miles in 62 minutes.
  • velocirobot
    velocirobot Posts: 22
    Finished! The warm-up video definitely proved I can NOT dance, haha
  • countrygal02012
    countrygal02012 Posts: 124 Member
    Done... I too can't dance... but it was fun! And probably worth a laugh if anyone was watching :) My legs are hurting from yesterday's lunges & squats. Did walk 2.5 miles ... yah! Thanks for the great challenge!
  • LuckBeWithU
    LuckBeWithU Posts: 173 Member
    Done Day 2 with body aching in some places.

    Love it..:smile:
  • sjlocklear
    sjlocklear Posts: 88
    Day 2 done!!

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