Good Evening Ladies:
Here is the OFFICIAL challenge for next week, a hard but good one. I would REALLY like to see EVERYONE at least attempt this. The ones that are completing challenges are losing the most. Congratulations Christy Tolstoy26 for being our biggest loser this week!! Great job!! We are a smaller team now, so in order to stay competitive with the other teams, we will have to put up larger numbers, which I know this team is very capable of. It is MOTIVATION that keeps us going, so I need every one to try and help keep every one else motivated and positive. We have one week before Thanksgiving, so we need to put up some real numbers this week!! Ok so here is the challenge:

Our challenge is going to involve running (or walking if necessary) and performing exercises to get points until you reach 30 points. This should be done all at once.

1) Run 250 ft (~76 yards, ~0.05 mi)
2) Choose an exercise from the list and complete the required number of reps to get the points listed
3) Run 250 ft (~76 yards, ~0.05 mi)
4)Choose an exercise from the list and complete the required number of reps to get the points listed
5) continue the above steps until you reach 30 points.

If you hate running and want to get it done as quickly as possible, then pick an exercise that has the most points so you dont have to run as much. If you want a really good cardio workout, then just pick exercises that are only worth 1 point. You will end up doing just under a half mile up to just under a mile and a half, depending on what exercises you choose.

1 point exercises:
10 crunches or sit ups
10 jumping jacks
10 lunges (5 each leg, weights optional, but recommended)
10 bicep curls (weights optional, but recommended)
10 high knees

2 point exercises:
10 mountain climbers
10 seconds plank
10 seconds wall sit
10 bicycle crunches
10 "girl" push ups (knees on ground)
10 dips

3 point exercises:
10 burpees (http://recapturefitness.com/wp-content/uploads/2013/04/Burpees_Kate.jpg)
5 globe jumps (http://www.youtube.com/watch?v=pVNeaS5b4nM)
10 full pushups
10 squats with shoulder press (weights recommended)
5 V-ups (http://gymnasticswod.com/content/v)
10 chest press/pulls with lunges (weights or resistance band recommended)

You can do all the same exercise each time or mix it up, just has to get to 30 points. Its gonna be a tough one! If youguys have some other ideas to add in here for exercises let me know. If like to have a good mix of upper and lower ones as well as strength and cardio.

The challenge for this week is a physical one. Please read through and ask questions if you have them. Since this is a fairly intense physical one, if you cannot due something due to an injury, please discuss with your coach and see if you cant come up with an alternative. Remember even just attempting it but not completing will get you 1 point! Ideally this is done outside or at a gym with a track and since its a short distance most people should have space for it at their house. Your distance does not have to be exact but try to get it as close as you can (dont try to say that running the length of your bedroom is 250 ft...if it is, im moving in with you) It can be done on a treadmill (~0.05 mi between each exercise) and without weights as well, so make do with what you have, get out there and get your heart rate up and get in a nice full body workout. You will definitely burn some calories with this!

Please report what you actually did to your coaches, not just a C or A. I cannot stress this enough, the ones that are active in reporting the challenge (say how it went, what they did, how long it took, etc) are the ones that are most consistant with their loss this season! Tell us that you were exhausted by the end, that the v ups were killer, that you tried to make it though today but couldnt get any more squats in so youll have to try tomorrow. Be active not on with your workouts but with the message boards too
Good luck ladies. I know you ALL can do this!! Rock it this week and let's get back on top!! i will also be posting a LAST CHANCE WORKOUT tomorrow night!! I have been doing circuit training the last couple of days and my legs are on fire. Last night, my circuit was to run down 2 flights of stairs, lap the gym, back up the stairs 5x, then 3 weight training stations for 3 minutes each and then repeat for an hour. Wow it was a great session. Tonight I also did circuit training doing 3 minutes of strength training, 2 minutes cardio, and 1 minute if abs for half an hour and then zumba and weights for 1/2 an hour. Trying to mix things up to get out of this plateau. I would like to see under 180 this week. That is my goal. What are your goals for this week?? Nice job on the weight losses this week!! Have a great night everyone.

Tammie
(your crazy coach)