Good Morning,

Everyday the Food Challenge is to stay within your calorie limit and to not eat after 8:00 pm. Cardio challenge is to do 30-60 minutes of increased heart rate activity. Water challenge is to drink 64 ozs:drinker: :drinker: . Everyday I will have a mini strength challenge.

:flowerforyou: Monday Mini Strength:

Do 150 crunches.

Here’s how to do them: http://www.youtube.com/watch?v=Xyd_fa5zoEU
Seems like a lot? Break them up throughout the day.

Do crunches hurt your neck or back? Try standing crunches! Here’s how to do them. http://www.youtube.com/watch?v=0ueDpXC_Wao


:flowerforyou: Tuesday Mini Strength:

Do 100 LUNGES! (50 left leg & 50 right leg)

Here’s how to do them: http://www.youtube.com/watch?v=Z2n58m2i4jg

Try to challenge yourself and grab some weights. No weight? Grab anything a little heavy! Feel free to break these up.
BE SURE TO ALTERNATE LEGS (50 on the left and 50 on the right). Post once to accept and be sure to come back and tell us what you did!


:flowerforyou: Wednesday Mini Strength:

100 OVERHEAD TRICEP EXTENSIONS!

Here’s how to do them: http://www.youtube.com/watch?v=4t3BC4PPNGs&feature=youtube_gdata_player

If this is your second (or more) time doing these, try to use a heavier weight!
Don't have weights? Surely there is something heavy around? A book? A couple of cans?

:flowerforyou: Thursday Mini Strength:

100 CALF RAISES!

Here’s how to do them: http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises
Level 1: From floor
Level 2: Heels hanging off any kind of step
Level 3: Add weights in your hands just hanging at your sides. No weights? Get creative!

DEFINITELY stretch BEFORE, BETWEEN, & AFTER SETS. And if this is your first time doing this exercise, please start at level 1.
.
:flowerforyou: Friday Mini Strength:

50 DUMBBELL SHOULDER PRESSES

Here’s how to do them. http://www.youtube.com/watch?v=B-aVuyhvLHU

If this is your second (or more) time doing these, try to add heavier weights. Don’t have weights? Grab some canned vegetables or a couple bottles of water.

:flowerforyou: Saturday & Sunday Mini Strength:

300 JUMPING JACKS!

Here’s how to do them: http://www.ehow.com/how_2090000_do-ajumping-jacks.html Are you just getting started or do you have knee problems? Try these low-impact jacks http://www.ehow.com/how_4515556_do-low-impact-jumping-jacks.html

300 is a lot! Break them up if you need to!


NOTE: I am not a professional in diet or exercise and everything I suggest here is found from reading information on the posts. Please exercise at your own pace to avoid any injury. Remember to stretch before and after all strength exercises.

Have Fun and Good Luck.