June 2015 Challenge ~~ Jun 8th - Jun 14th
cpanus
Posts: 20,321 Member
We haven't done this one in a long while. Let's give it a shot.
FITNESS AT HOME: X2
30 jumping jacks
15 push ups
25 high knees
10 burpees
30 mtn climbers
30 squats
15 push ups
30 mtn climbers
15 push ups
30 squats
60s plank
1 min wall sit
15 push ups
25 step ups
Let me know what you think.
Chris
FITNESS AT HOME: X2
30 jumping jacks
15 push ups
25 high knees
10 burpees
30 mtn climbers
30 squats
15 push ups
30 mtn climbers
15 push ups
30 squats
60s plank
1 min wall sit
15 push ups
25 step ups
Let me know what you think.
Chris
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Replies
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Just in Time For Summer: We Don't Know How Many Days...Arm-Sculpting Challenge
Week 2
Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.
Below is an explanation of how to do each of the five exercises, followed by the plan itself.
Choosing the appropriate size weight is key here — you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.
Bicep Curl
• Start by holding a dumbbell in each hand at the sides of the body.
• Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.
Upright Row
• Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position.
• This counts as one rep.
Triceps Kickback
• Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
• Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
• This counts as one rep.
Overhead Shoulder Press
• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend the elbows coming back to the starting position to complete one rep.
Bent-Over Reverse Fly
• Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.
• This completes one rep.
Week 2 of our ??-Week Plan
Choose an appropriate size dumbbell (three to eight pounds) and follow the plan below. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.
Day 8 14 reps of each (3x)
Day 9 Rest
Day 10 14 reps of each (3x)
Day 11 Rest
Day 12 15 reps of each (3x)
Day 13 Rest
Day 14 15 reps of each (3x)
Let us know how you are doing. Have FUN!!!
Chris0 -
Good morning everyone! Hope you have a great Monday!
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Yesterday was walking w/DH and Bean. Total of 6.43 miles for 14,041 steps. Today was doctor's appt early so no walking because it got into the high 90s, and as much as I like the warm weather, I couldn't do it. I finished the book I was reading and have started a new one.
The kids come home from D'land tomorrow. It's crazy how I miss them. DDD and I have the gym Wed so we will both be getting back on track then.
My computer has been really laggy...I think I made that up. I'll be three to five letters ahead of what appears on the screen. It doesn't scroll right...egad! I get frustrated and just shut it off.
Anyway, I hope you are all doing well. My mojo has faded...must go looking for it.
TTYL
Chris0 -
Chris, It helps if you drop them in a bucket of water. Won't misbehave at all after that! In fact, won't behave either.
[The computer, Chris, not the boys!]
Son, Maynard, is trying to help me write this. He gets jealous of the time I spend with you. Am trying hard to type as he butts my hands with his head and is now sitting on my left wrist. I blocked him as he tried to type "liikeoish;a". You have to speak cat to understand that.
Did push ups on the railing in the elevator today. Felt good. Gonna go do some more.
:flowerforyou: Luv y'all, Paula
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Paula, I am thinking of throwing it on the ground. jumping up and down on it, then using a baseball bat, then dumping it in the bucket!!! [The computer...not the boys!!] Where did you find an elevator to exercise in? That might be fun!
Walked with DH and Bean this morning. The kids just picked up Bean and had a bunch of funny stories to tell. I missed them! Did nothing else today! We have the gym tomorrow. I might think about eating better! I have 6.67 miles and 14,997 steps so far today.
I hope you all have a great Wednesday!
Chris
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Hey Chris, Want to meet in the Financial District and ride up and down in the elevators doing wall planks and push-ups? Wouldn't that be a hoot! :laugh: We'd just have to find the right building where they wouldn't call the men in white coats to remove us.
Hmm, this really sounds fun...
Paula0 -
I'm having a post vacation let down. Eating terribly and not exercising enough. I needed to find my motivation again and I was reading something by Chris Freytag that I hope woke me up...live by the 80/20 rule. If you concentrate on the 80 it becomes a great lifestyle change and not a fad. Perfection is not a goal...its moderation.
I will start the challenges today and get in a walk. Back to reaching for my goals...
Happy hump day!
Kathy0 -
Nice to hear Kathy.
I have had a bad month! Eating is so so. Exercise is better. Even have some sunshine. But the custom sump I had to order to be able to get the aquarium up and running came in broke. And now it will be another 2-3 weeks before they can get another made and to me. Argh! Exercise is the only thing holding me together.
Paula, are you trying to get yourself and Chris into trouble with the men in white coats? Again!
Shelley0 -
PS, love the exercise list Chris. Now do not let Paula get you into trouble. Hey everyone. My iris are up and blooming. Another thing that makes me happy.
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And here we go up and down...up and down...up and down,
And here we go up and down early Thursday morning.
But we can't go 'round and 'round...'round and 'round...'round and 'round,
No we don't go 'round and 'round early Thursday morning,
Cuz Chris' lunch would hit the ground...hit the ground...hit the ground
Yes, her lunch would hit the ground early Thursday morning!
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PS...I ain't 'fraid on no men in white coats!!!0
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Shelley your flowers are beautiful! And...Thanks!
Paula as you can see, I am ready! Bring on the elevator!
Kathy you'll reach your goals, I'm sure of that!
Got my miles done early before the rain really started! It sprinkled on me the entire hour, the wind was nice and the temp wasn't cold at all! I'll walk in rain like that any time! Then it really started to pour! Our backyard loved it!!
I have the gym tonight with my DDD. Our trainer promised us an hour of torture. And, I'm pretty sure when she finds out that I've done nothing but walk for a week and had multiple cheat days, that the torture will be brutal!
I have 5.91 miles so far and 10,911 steps...whoa, those numbers gotta mean something...
Have a great Thursday everyone!
Chris0 -
Dear sisters, Struggling here too... Went to support group yesterday which helped me avoid the cookie aisle. Home is safe because DH eats even healthier than me. It's just getting through the grocery store that's risky. Whew, two days down without a sweet. Takes about a week for the craving to diminish. :sad:
I went for a 25 minute walk today, about a mile probably. And it rained in California. What a great day. Off to find Chris an elevator...
:flowerforyou: Paula0 -
So I'm trying to get going again. 30 minute walk completed and the challenge x1. I forgot how tough those exercises are...especially those push-ups. Will try it again today along with tennis practice if we avoid those dreaded "afternoon thundershowers".
Happy Thursday
Kathy0 -
getting ready for vacation. trying to stay on track!0
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I was very good today. Walked 2 1/2 hours w/DH and Bean then went shopping. Nothing tempting went in my basket (it was hard though). I came home and put together another batch of African Peanut Stew. I like it!! It's a touch spicier than the last batch I made because I used the whole can of chopped jalapeno peppers! I changed it up with beans and stuff...good!
DDD wasn't feeling well all day, so we didn't walk. They had the roofers come to fix their roof and we kept Bean. The noise would have freaked him out! Then the cabinet guy showed up and we're keeping him a little longer. Their house will be so cool when they finish redoing it. I hope they have fun.
I hope you all have a grand Friday.
Chris0 -
I also made it home without anything tempting, but it was also hard. My car needed a fill-up, and the station is next to the grocery that carries vegan cookies. The whole time I was debating going over there. But managed to head South instead. Whew!
Been doing random planks and pushups with my knee bending/straightening. PT tomorrow - which is basically gym workout and stretching to the point it hurts - its the only time now that I use Vicodin. Almost always sober now. :ohwell:
:flowerforyou: paula0 -
We had a 2 1/2 hour tennis practice yesterday as we have a match on Sunday. Playing with a different doubles partner...that should be interesting. Did not get the challenge done. I'm still trying to get the food issues together...work in progress.
Taking a rest day today. Planning on date night with Ron. I haven't seen him since we got back from vacation...only talked on the phone...both of us catching up at work and with family.
Paula - congrats on avoiding temptation.
Chris - getting the miles in as always.
Clara - hope your vacation is wonderful.
Shelley - your irises are gorgeous.
Happy Friday
Kathy
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Paula - Congrats on getting through the gas station with just your gas! No junk this weekend either!
Kathy - your flowers are pretty fabulous, too! Keep working on the food issues. And...you're not alone there, trust me.
I was down a tiny bit this morning...I'll take it! Walked with the guys this morning then shopped w/DDD. She was feeling much better today. Tomorrow we have the gym in the morning then I'll walk with DH and Bean. Right now I have 7.42 miles for 16,209 steps. A pretty good day!
Going to go read now. It's really hot here! In the 100s!!!! DDD said she heard we are supposed to have a drenched winter this year. Let's hope so!
Have a great Saturday, everyone!
Chris0 -
This morning I felt good (vs. guilt-ridden & fat) because of NO cookie binge last night. I wished I could remember the feeling while shopping, so my new mantra is "Even though you can't remember it now, just know there is a reason you shouldn't get junk food." And it worked! In the store it registered that there was some reason I didn't want junk and I walked on by. Amazing!
PT today. It's getting so easy. Planks/pushups/dumbbells later tonight.
Chris, it's beautiful over here on the coast. So sorry you have round-and-round disease :sad: and can't get over here.
La Honda has a free music festival this whole weekend. Should be sooo fun. Live bands and fun and dance on lawns (almost said grass, but that gives the wrong idea) and crafts and fun and crowds of happy people (ok maybe a little grass) and fun. :laugh:
Does dancing count as exercise? :bigsmile:
:flowerforyou: Paula0 -
Off to the airport Going to have fun but will eat a salad every day0
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Paula - nice job in the store! The festival sounds fun. I hope you have a great time.
Clara - Have fun!
Hit the gym w/DDD for 30 or 40 minutes this morning then walked with DH and Bean for a long time. It was sunny and warm. I loved it, but I was only a party of 1...everyone else thought it was too hot. 6.93 miles for 15,134 steps. We are going to Carmel in two weeks. I hope I fit into my jeans. I have to kick up the exercise and watch my food intake!
Have a great Sunday, everyone!
Chris0 -
Chris congratulations on being down! WOOHOO. Sorry to hear DES is feeling poorly.
Paula you are making me want to give up sweets again. Stay strong my friend.
Kathy you are so right. Those pushups are always harder than we remember. Great practices!
Clara I bet you are having a great time. Wish I was with you.
I am also down a little. Working on the yard lots. I have a church garden walk coming in two weeks. The weather has has not been good for gardening much till recently. But no problem really. I keep the beds up regularly. I have added a rose Bush, some yellow lupine, red clematis and dozens of smiling pansys. I had to spray for aphids. Nasty little bugs. They were eating my lupine.
Rocky and I sanded all the wood work for the aquarium cabinet. Then we used tack cloth to remove the dust. Then Rocky sprayed it with this acrylic type of protective coating. Cough, cough, gag.
Then half an hour to clean the sprayer. And he did not even get one coat on. Nasty stuff. But what he did get done looks awesome.
Then went to a retirement party. Wish it was mine. Tomorrow we are taking my baby girl Sanara and her family to dinner. It is her birthday dinner, 35. We bought a large set of wind chimes. Hand made in the good old USA! Tuned to the C cord. They sound beautiful. I hope she likes them as much as we do.
Chris I need to retire so I can have more time to do everything.
Have to run. Hugs to all of my sister's here.
Shelley0 -
Good morning. Tennis match today with a new doubles partner. That always makes me nervous but hopefully we will do well. Will report back later.
Shelley - you make me tired just reading your post. Do you ever slow down? I'm with you on retirement. I'm on a 6 year countdown...seems like forever. I'm hoping to do some yard work tomorrow morning on my day off. I need the exercise and my beds need weeding. I would love to see your yard. I know it's gorgeous.
Clara - have a great time!
Chris - I'm going to kick up the exercise and watch my food intake with you. Coming back from vacation and having lots of visitors has been difficult.
Paula - Yeah to no cookie binge!nAnd yes dancing definitely counts as exercise.0 -
Kathy I do not have time to slow down. But I wish I was on a 5 year plan to retirement! I raised my kids. Then started a career. I do not regret it. DD loved her chimes.
Shelley0 -
Yesterday it was 92 in Atlanta. It was absolutely miserable on the courts. My doubles partner and I loss 5-7 & 1-6. That first set took about 1 1/2 hours to complete. By the second set we ran out of gas. The forecast for the week is 90-95 everyday. It is finally summer.
Have a good week ladies,
Kathy0 -
Was this with your new doubles partner? And I would have run out of steam in that heat also. Yuch!
Shelley0 -
Tried out the squats & mtn climbers with my new knee. Doesn't bend as much but doesn't hurt as much either. Also 20 min walk on Sunday.
See y'all next week.
Paula0
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