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Friday 2.1.13

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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: 626 Member
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    Day 2 - done!
  • GC2B
    GC2B Posts: 168 Member
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    Thanks so much for posting.
    Day 2 done.
  • 89nunu
    89nunu Posts: 1,082 Member
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    Done :)
  • shoputnam
    shoputnam Posts: 2 Member
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    I am done with everything but the walking. I will do that after work :)
  • pab88
    pab88 Posts: 499 Member
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    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
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    Day 2 done! Trembling just to sit down. Fatty was definitely sizzling this morning. .lol

    Thanks Gary!
  • chris_sy
    chris_sy Posts: 214 Member
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    Done for today - see you tomorrow!
  • Gary6030
    Gary6030 Posts: 593 Member
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    The beyonce video is something fun and different mixing it up helps me break plateaus and sheer boredom!
  • upinthecosmos
    upinthecosmos Posts: 149 Member
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    I'll have to do these in the evenings, quite the challenge!
  • Wrenbot87
    Wrenbot87 Posts: 100 Member
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    Thank you for clarifying the toe touches for me! I was a little confused!!
  • jenniferrusso7393
    jenniferrusso7393 Posts: 189 Member
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    Like that I can do more today than only the crunches!!
  • MeStephy
    MeStephy Posts: 39 Member
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    Day 2 done, and can't wait for tomorrow.
  • jmsouth5
    jmsouth5 Posts: 138 Member
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    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
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    Day 2 done.
  • abbezen
    abbezen Posts: 405 Member
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    Will be doing my workout after work....! Can't wait!
  • elgray26
    elgray26 Posts: 212 Member
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    All but the walking/Running done. About to take the dogs for a walk!
  • bella_babe_86
    bella_babe_86 Posts: 503 Member
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    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
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    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
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    Day 2 is done!
  • jreese5226
    jreese5226 Posts: 328 Member
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    Got it done! Feel fantastic (Gumby-like, but fantastic). :smile:

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