"H20" Exploding the Pounds - 10 Week Challenge - Week 2

H20 Exploding the Pounds
Week 2 of 10 (9 weeks to go) IT'S NEVER TOO LATE TO JOIN!!!

-Welcome, for those who have joined my challenges before you know a little bit about how it works. Over the next 9 weeks i will be posting weekly challenges to help you shred those egggstra pounds you have gained over the winter months, or to help you lose more of the weight you have been working so hard on shedding. I am going to do this just a little bit different this time around, I will explain below. For the newbies out there, I would love to invite you to join us. It is never too late to get in on the fun, or never too late to star losing weight. Welcome, and we look forward to getting to know you...



May is finally here. Hoping the month of may will bring me some better luck. Money wise, and weather wise. Lets make May a great month Ladies.

Walking challenge: How many miles do you have in of the 150.
Would you like a weekly challenge with the walking to help keep you accoutable for getting the 150 miles in?

Pilates Challenge: How many hours of Pilates do you have in of 100?
If you need ideas of how to find some Pilates exercises let me know. Ill help search. Maybe share links if you have any to some videos.

Workout Video Challege: how are you doing with your workout video. ARe you struggling.. if so maybe we can help you.



Challenge 1 - Week 2
(05/01) - Three positives daily. You may share them if you would like. Along with the three positives, if you have a reason to feel negative, lets try to find a positive out of the negative.

Challenge 2 - Week 2
(05/01) - ABS - http://www.youtube.com/watch?v=edUFqkWSve8 try this workout for the week. Twice OR
Try each of these 50 counts each 3 times this week

-Windshield Wipers: This works nearly exactly how the name suggests. You simply need to lay down on the floor or an exercise mat, and support your body with your arms outstretched on your sides. Lift your legs straight pointing towards the ceiling and bring them together. Move them in a motion as you are using them to wipe a gigantic windshield. It does wonders for your lower abs because these twists and not only doing the crunches but also burn the unnecessary body fat around your abs.

-Crunches On a Tree: If you plan to be more ambitious then you can really tone your leg muscles alone for lower ab workout by hanging on a rod or a strong branch of a tree. You will be hanging upside down while your legs are keeping you hooked on to that bar. Bring your hands behind your head and bring your torso towards your knees as high as possible. This is probably the most gut-wrenching exercise possible with the pain coming from your weight but also the best lower ab workout in short deadline. This will be challenging but will give you an immensely powerful lower back with tougher lower abs. If you can lift your own weight, you can really go anywhere in 7 days with that abs.

-Transverse Abdominus: As complex the name suggests; this is one of the exercises that can take your lower abs workout with concentrated attention. It worked as well as yoga does to all other muscles. You need to lie down on the exercise mat, face down with your hands and knees on the floor. You only need to suck your belly so much as if to reach your spine. Maintain it as long as you can until you do not feel anything. Best start is a count of 10 seconds. This practice will force to use your lower abs and develop them as they are being used.

-Bicycle Maneuver: This is one of the most common ways to fat loss and develop abs for your body. This is like moving your legs in a bicycling motion while twisting your torso with your elbows. If done quite frequently, it can achieve results in 7 days. You only need to lie flat on the mat and bring your knees to a 45 degree angle. Simultaneously bring your hands to below your head and elbow outstretched. Bring your legs to a bicycling motion upside down while slightly lifting your hips off the ground. When your right knee come towards you, bring your left elbow close to the knee and then retreat. Bring your right elbow when left knee comes nearer. This way you are simultaneously burning fat and building lower abs to tone your body.

Challenge 3 - Week 2
(05/01) - CARDIO - http://www.youtube.com/watch?v=bkD9LwDBWW0 try this video twice this week Or
Try each of these.. For 5 minutes a piece Three times this week

- Punches :Whilst doing this side to side stepping movement, you can begin to incorporate punches. With each step to the side, punch out in front of you whilst remembering not to lock your elbows when you extend your arms. These straight punches are called ‘jabs’ and are the easiest type of punch to do. Continue this motion for 1 minute if you can.

- Knees -Stop moving from side to side and face front. Now, step forward 2 steps with your arms above your head and raise your right knee whilst bringing your arms and hands down to meet it. Imagine you are grabbing an assailant’s head and are bringing it down to meet your upcoming knee. This is exactly the move that would be used in a real kickboxing fight ,and as well as being extremely effective at disabling an attacker, uses a lot of body movement. Alternate the knees left and right for another minute, trying to raise them as high as you can.

- Kicks Coming straight out of the knee exercise, begin to alternate kicks in much the same manner. Lift the knee first before kicking out, again try to kick as high as you can without injuring yourself. If you find this difficult, you can kick lower if you need to. Keep your hands and arms up in a defensive position in front of your face during this part, and pull in your abs.

Duck and Squats - As important as attacking is in kickboxing, defensive maneuvers are just as vital. Ducking and weaving are great ways to work your lower body and the exercises are very simple to do.
Standing with your feet shoulder-width apart, squat down slightly and then lean over to one side, pushing yourself back up to an upright position. Do not extend your legs fully to lock the knees-keep them slightly bent. At the end of the movement, you can add a cross punch or ‘hook’ with one of your arms. Imaging ducking below and to the side of someone punching at you and you punching them in the side of the head. This is exactly the movement you are striving for.

Challenge 4 - Week 2
(05/01) - STRENGTH - http://exercise.about.com/cs/exerciseworkouts/l/bltotalworkout.htm Choose 5 of these to do 25 reps each. Three times this week.

Challenge 5 - Week 2
(05/01) - Drink ATLEAST (8) glasses of water daily. & Try a new recipe this week. Share youre recipe with the group.

QUOTE OF THE WEEK - "If you can imagine it, you can create it. If you dream it, you can become it." - William Arthur Ward

Although, I originally wasn't going to get this challenge together until tomorrow, I wanted to get it out of the way. I did some quick searching to find some of it. I hope you like it. Sorry for all the links to the different workouts. I hope you enjoy it. Have a beautiful weekend. Hope you started your first day of may off in a good way.

Until next week
April Val