April 28th - May 4th
zumbaforever
Posts: 7,059 Member
Schedule for April 28th -- May 4th
Stretch or Yoga, 30 minutes on
May 3rd, Rest on May 4th
Second Challenge
(Start April 28th)
Punches with exaggerated twist to warm up 45 seconds
Lunges: Do 10 lunges on each leg, repeat X 1
Planks: Do each of the following for 30 seconds
Side Plank, Center Plank, Side Plank, then ten sit-ups
Repeat the Planks and Sit-ups one more time
Rows & Curls, do 1 set of 10 for each exercise, repeat X 1
Arnold Presses, do two sets of 10, rest 30 seconds between sets
Flys & Kickbacks, do 1 set of 10 for each exercise, repeat X 1
Repeat this Challenge Once (twice total)
First Challenge
(Start April 29th)
40 Jumping Jacks
20 Squats
3 Burpees
10 Pushups
30 Mtn. Climbers
Repeat One Time
Alternate these two Challenges for five days. On day six do either a 30 minute stretch or 20-30 minutes of yoga.
Then "Rest" on day 7. Walking is ok for day 7. But all bodies need a day of rest to adequately prepare for the next week.
Stretch or Yoga, 30 minutes on
May 3rd, Rest on May 4th
Second Challenge
(Start April 28th)
Punches with exaggerated twist to warm up 45 seconds
Lunges: Do 10 lunges on each leg, repeat X 1
Planks: Do each of the following for 30 seconds
Side Plank, Center Plank, Side Plank, then ten sit-ups
Repeat the Planks and Sit-ups one more time
Rows & Curls, do 1 set of 10 for each exercise, repeat X 1
Arnold Presses, do two sets of 10, rest 30 seconds between sets
Flys & Kickbacks, do 1 set of 10 for each exercise, repeat X 1
Repeat this Challenge Once (twice total)
First Challenge
(Start April 29th)
40 Jumping Jacks
20 Squats
3 Burpees
10 Pushups
30 Mtn. Climbers
Repeat One Time
Alternate these two Challenges for five days. On day six do either a 30 minute stretch or 20-30 minutes of yoga.
Then "Rest" on day 7. Walking is ok for day 7. But all bodies need a day of rest to adequately prepare for the next week.
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Replies
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Ok took care of it. I used my 12 founders for the rows and curls. Only started feeling it at the end of the second set of curls. So might want to go up a little. Now the presses I also used the 12's. But I felt them. So that weight is good for awhile. Flys I used the 10's, they were easy, have to go up. On the kick backs I did pulses. Little more intense than just kickbacks, so used only 7 pound hand weights. Lunges did I mention I hate them? Sit ups I did with a twist, little tough to finish the last set. Planks were good. As the time increases I might regret saying that. Had a nice 30 minute walk with the boys today. Plus we did a water change on the salt water tank. Cleaned all the glass and filters. Vacuumed the sand out also. My mandarin dragons kept getting in the way. Such a neat fish.
Hope everyone had a great day.
Shelley
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Got it DONE!!! Late but done! Walked with Sara and Bean this morning, we all went to brunch, then to the bookstore then Sara and BF came over for dinner and a movie. It was a fun day. And then I got our challenge done; I'm pretty proud of myself!! I whined, but that's to be expected, and I cursed through the planks, which was darn hard to do because I was breathing so hard. And I cursed once more when I read the..."one more time" line! I used 5 pound weights on everything.
I'll walk with Sara and Bean tomorrow then do all my exercising.
I hope everyone had a good weekend.
Chris0 -
I was able to do this yesterday...even with my kids getting in my way. So afraid I'm going to knock one in the head with a weight. : ) I am going to have to do this one at the gym to try and figure out my weights, I have 5's at home and I didn't really feel it.
Shelly I'm not a big fan of lunges either but they are good for you.
Chris the center plank wasn't a problem for me but I really struggled with the side one.
I also rode my bike up and down my street while my husband and children threw water balloons at me. Tons of fun for all of us!
Sounds like you both had a great weekend I hope if hold throughout the week.
Jennifer0 -
Bike riding through the balloon obstacle course! To fun. I figured that the planks would be a big hit with everyone. :P
I did our challene with the 15 burpees this morning. Everything went great. Got upstairs in record time, even with interruptions by my barking dogs and pesky cat. Sitting upstairs feeling great to be done. Thinking how it felt wonderful to actually not have to take a break during the 20 push-ups. Head Light came on. No wonder they felt so easy. I missed the second set of burpees! Well had to jump down and do them right there. Argh!
And the one more time line? Did I actually only say one more time? LOL Chris, just kidding.
Shelley0 -
I had a lot to do today, so I did the three burpee challenge. I'll do the 15 burpee challenge on Wednesday! I spent 35 mins on other challenges, 25 mins on 30DS L1 D3, and 67 mins on the recumbent for 17.88 miles.
Shelley - I've done that before. Had 40 Russian twists...did 30, realize it when I go to check it off in my journal...scramble down to do the missing 10...then it's okay to check it off the list!
Jennifer - water bombs sound like so much fun!
You both have a good evening...tomorrow is the new challenge again!!
TTYL
Chris0 -
Chris I so know the feeling. But with all the other workouts you still got it Done in my book.
I did our new challenge, increased the rows to 15 pounds, kick backs to 10, and the flys to 12 pounds. I will continue to do those weights for a bit and see how they work.
Shelley0 -
Did the new challenge today after my row/spin class. ALL of it this time. LOL I am still having trouble with the side plankes...my shoulders and arms are the problem. On the rows and curls I used a 24lb weight bar, on the Presses and flyes I used 8's and on the kickbacks I used a 30lb bar and did pulses. Because of my neck surgery several years ago my upper body is weak on some moves because of nerve damage. That's why my weight sizes are all over the place.
Have a great evening ladies.
Jennifer0 -
Curious, you are using a bar for rows? So is this a two handed bent over row? Great for saving time if so. Though I am curious what you mean by using a 30 pound bar for kickback pulses? Side planks will get easier. So actually if I am reading this right you are not as all over in weight as you think. If you divide the bar in half for each arm it is a 12 pound row and curl. Nice job. Nerve damage can be very frustrating. Mine does not effect my workouts, it is in my face. And is hardly noticeable anymore.
Have a great evening.
Shelley0 -
Shelley I am doing the upright row and the bent over row and I did use the weight bar for both. For the tricep weight behind back lift up and away and pulse. I will mix it up wiyh the kickback to see which one i feel more.
Havea great evening.
Jennifer0 -
I didn't post last night; the sandman attacked suddenly and without mercy! I got our challenge done, 40 minutes of other challenges, and 67 minutes on the recumbent for 17+ miles. Man! I am lucky to get through the rows and kickbacks with my 5 pounders. I even pick up the 8's and they are like magnets straight to the floor! I won't even mention the two-handed-single-10-pound-weight lift.
Bwahahah!
Must go...back later!
Chris0 -
Jennifer keep going. Chris I am so glad you are hanging in here with me. Weights are tough in the beginning, but the payoff is great. I missed my workout today. Unexpected dinner company. I so am not doing IN and burpees with a full tummy! I will just have to make up for it later.
How are the lunges? Are we OK for an increase there? And planks? I do not want to add another set to the weights until we all have a little more time getting used to them. But I want to add where we can. And anyone can always add more weight. Lol. Anyone up for another two sit ups? Other requests?
Shelley0 -
Got it DONE!! the 15 burpee set...then 50 mins on other challenges, 25 mins on 30DS L1D5, and 44 mins for 12.0 miles on the recumbent.
Shelley...lunges can increase, sit ups can increase X2 for me, reps on the arms can increase but I'm not ready for the planks to increase. I'll do another week with the 30 seconds before moving up. I did use heavier weights when I did the 30DS today. What would you think about adding some Russian twists?
Tomorrow is my rest day. Although I may talk myself out of it...bwahahahaha! We'll see.
Have a great Thursday!
Chris0 -
I love the twists Chris. I am thinking we could put them in but take out the second set of warm ups then. Not sure where you find the time to workout so much. My hubby would feel totally abandoned. Trying to get a great workout in 30-40 minutes is tough. I have to fit them in at weird times. You are doing awesome.
Shelley0 -
I like your twist-y plan!! Good thinking!!
Patrick's on the recumbent for 60 to 90 minutes almost every day...that's when I do all my challenges and floor exercises then I get the bike and we've been watching "Justified." I'm behind two seasons, so he doesn't mind watching with me because he likes the show. If I do 45 minutes it's one episode...60 mins is 1 1/2 episodes, so I have to do an hour and a half the next day too or things get really messed up!!
If I walk outside, it's while he's on the bike then I'll do my floor exercises...he doesn't mind. He checks on me every 15 mins or so...sometimes he comes in and I'm leaning against the counter with my head down, breathing hard because the burpees are trying to kill me, and he'll ask if I'm okay. I just nod my head!! Or he'll hear me cursing and stick his head in...
We'll both take Bean over to the school and run him around...well, Bean runs around, we walk and throw the ball!! He's also working on losing weight and tightening things up. It works. I'm pretty lucky there!!
When I joined Weight Watchers (again) nine years ago, I told everybody that I was changing the way I eat and the way I cook. If they didn't like what I cooked, they were welcome to cook for themselves. It's been like that ever since. If he doesn't want what I've got...he cooks his own. We'll be together 33 years this July. He's watch me go from 130 to 200 pounds TWICE and never said a mean word, so I decided to keep him!
Chris0 -
Chris what a lucky gal you are! 33 years is Amazing. I have a pretty good one this go around it's been 9 so far. Mine is only home on the weekends for now thats why I don't get much more than a walk and this challenge in.
I have been a little under the weather for a few days, made it to the gym got in a little bit but couldn't get todays full in. :sick:
Shelley I could go more on all exercises. You just let me know what I need to do. And I'll do it.
Thank you ladies for keeping this group up and motivating me everyday!
Jennifer0 -
We are all motivating each other here. Thank you for being here. I will be adding to most. If you are not ready to increase, well don't. Everyone increases at their own pace. I was thinking of only adding ten seconds to the planks. Slow and steady. We can do this. I know that you will never be disappointed in me if I do not work out, but I like to believe you two would be. That makes me push through harder.
I did yesterday's challenge today, the one with 15 burpees. Such a great burn. I will have to do today's tomorrow along with tomorrow's. Wanted to do it today. But hubby reminded me we had to get our boys their favorite dog biscuits. They only sale them on the other side of town. They so would not understand if they didn't get them tonight.
Chris congratulations on your successful marriage. So rare these days.
Have a great relaxing workout tomorrow. If I remember correctly it will either be yoga or stretching. If you use a DVD tell us what you thought of it.
Shelley0 -
I guess I'm doing this backward...I took today off...the DVDs all came today, so I'll stretch tomorrow with Tony and Bean!!
Thank you, both, for your kind words. Shelley the boys are most important...when they are happy, you are happy. You know me, I'd rather shop than almost anything else - even for puppy biscuits. Oh, wait...I've done that!
I'm glad we're doing this together. I don't think I would have gotten this far on my own. I know I wouldn't have. This keeps it interesting and fun! Even is it's a non-workout day, we stop in to say HI! I like it!
I changed up all my challenges yesterday...new month...new challenges...boy, howdy, am I sore! Fanny, legs, back, arms...eye lashes!!! everything! I'm stinky...Bengay...tonight!
TTYT
Chris0 -
Chris you are cracking me up, never heard of one's eyelashes being sore before. And you are so right, I would have quit if not for coming here to chat. Cooper had his teeth cleaned today. They found a cavity on one canine and fixed it. And another tooth was starting to abscess, so they shot it full of antibiotics. He has to take an antibiotic twice a day for ten days now. We take one of them in every three weeks. That way each one is seen at least once a year. Wish we could take them twice a year. But his visit was almost $700. Joey was last time. His were good, still cost over $200. They next two are going to bankrupt me!
I did the challenges today. I upped a couple of the weights. Rows I increased to a 20 pound dumbbell. Curls were 12 pound dumbbells. And the kickbacks I upped to twelve pounds. That was a bit tough. The last kickback about ended up being a drop back, Lol. I might start loading up one of my bars to add to the lunges.
I am going to Denver tomorrow. Since Sunday we are back to the first challenge you both know what to do. I will have the improved new one and a place to enter it as soon as I get a chance Sunday. So do not panic.
Have a great Saturday.
Shelley0 -
I was supposed to do the stretch DVD tonight, and I was headed in that direction. I spent 25 mins on 30 DS L1D6, 30 mins on Meyers-Coffey's Upper body workout, and was working through two mini challenges when the kids showed up to get Bean and stayed to watch their favorite team play hockey. No more exercising...ate frozen yogurt and played with Bean instead!
It was way too hot to walk the pup today. Didn't cool off until the sun went down. I was going to do the recumbent but that will have to wait until tomorrow.
Bean and I took a nap today...I think I did that last week too! It's been a good week!
I hope your Friday was terrific! Think I'll do yoga tomorrow and the stretch DVD. I get Bean again about 8:30 in the morning...we'll walk then, when it's still cool. We have had some very strange weather the last couple of months.
Poor Cooper. I hope he's doing alright. And I hope your trip to Denver is good.
Talk to you soon.
Chris0 -
Weekend warrior on this challenge. I'm going to combine the two sets to get my heart rate up, then let it fall a bit.
Here goes!0 -
Okay, got it done. It doesn't really belong here since it's a rest day for the official challange, so I'm going to make a "NoNonsense Weekend Warrior" thread for those who use this as an "extra" weekend push workout...or if you've missed workouts for a couple days and need a filler. Like you guys, I run and do others workouts during the week, so I just sort of have to sandwich things in where they fit as a mom. I read through all your comments and love the effort going on here! No talk, no over-thinking, just building a bit at a time, and ACTION! Great job!0
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Spent 35 mins on new challenge today. Upped it to 8 lb weights for everything except the Flys...still at 5 lb. Walked 2.23 miles with Bean, 44 mins on recumbent for 12.0 miles, 25 mins on 30DS L1D7, 24 mins on Coffee-Meyer's lower body workout, and smaller challenges.
I need to go shop now!
Hope you all are having a great weekend!
Chris0 -
Awesome Chris. Glad you and Bean got a nap in yesterday.. Awesome upping most weights! On the flys are you keeping a slight bend in your elbows? Hopefully you are, protect those joints I say. I am thinking of adding weights to the lunges. Joan inspired me. As we lose weight we are actually getting less resistance out of them.
Had a great day. Bought a gorgeous fuscia. Picked up two bottles of copepods. They look great! I will put them in the aquarium later tonight. I have to turn off all the pumps for an hour and make sure no light gets into the room. Gives the baby copepods a chance to hide in the rocks, and not get sucked up into the pumps or eaten right away. Hoping that half of them make it to maturity and multiply.
Have a great Sunday. I will update our challenges for us tomorrow. Cooper is feeling better today.
Shelley0
