November Challenge ~~ Nov 2nd -- Nov 8th
cpanus
Posts: 20,321 Member
Pick up your dumbbells and let's go!!
Five Easy Dumbbell Exercises - borrowed from POPSUGAR
If you're committed to seeing a change in your shape, strength training needs to be a part of your life. There's no need to throw yourself into the weight room right away, if you're a little intimidated. Instead, opt for these five easy-to-follow and effective dumbbell exercises that will help sculpt your arms and build your confidence.
1 Skull Crushers
• Grab a set of dumbbells, and start by lying on your back with the knees bent.
• With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
• Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
• Lift your arms back to starting position. This is one rep.
2 Bicep Curl and Overhead Press
• Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
• Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
• Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
3 Upright Row
• Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
• 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.
4 Overhead Triceps Extensions
• Stand with your feet hip-distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
5 Bent-Over Row
• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.
Do these five exercise at least two times.
Let's have some fun with the weights!! Watch your head!
Let me know what you think. Have a great week!
Chris
Five Easy Dumbbell Exercises - borrowed from POPSUGAR
If you're committed to seeing a change in your shape, strength training needs to be a part of your life. There's no need to throw yourself into the weight room right away, if you're a little intimidated. Instead, opt for these five easy-to-follow and effective dumbbell exercises that will help sculpt your arms and build your confidence.
1 Skull Crushers
• Grab a set of dumbbells, and start by lying on your back with the knees bent.
• With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
• Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
• Lift your arms back to starting position. This is one rep.
2 Bicep Curl and Overhead Press
• Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
• Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
• Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
3 Upright Row
• Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
• 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.
4 Overhead Triceps Extensions
• Stand with your feet hip-distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
5 Bent-Over Row
• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.
Do these five exercise at least two times.
Let's have some fun with the weights!! Watch your head!
Let me know what you think. Have a great week!
Chris
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Replies
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These are my favorites, thank you Chris.
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Anytime!
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Me three!0
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I started this workout a day early. Plus cleaning all weekend! Really deserved my precious shower.
From the drought-stricken realms of California,
:flowerforyou: Paula0 -
Paula, I heard tell from a very reliable source that you are getting showers this morning.
This is so up my alley.
Skull crushers! I am still doing my push ups. Doing 3 sets of 15. Still on my knees for now. Going to work back up to my toes soon. Not wanting to be sore at work. Things are crazier every day.
Shelley0 -
Shelley, Wish we could come help you play with your fishies. Then we'd all go cheer Kathy's tennis match and back to the bay area to meet Chris' DDD & Bean and walk in the mountains with me.
Paula
Paula that would be so nice. A play day with all of you. We could have lunch after Kathy's game even. A nice big salad. And maybe a little fish. Bwahahaha
Shelley0 -
Another copied quote from Chris this time:
Shelley, all I have to say about the Mustang is...men! And Yeh! for the fish and pups!
Kathy, I hope the party was fun, and I think you guys did a terrific job this season!!
Paula, I love your plan! Cleaning is good...I didn't do any, but it's still good!!
Walked w/DH and Bean while the sun was coming up and making the sky all red and pink and beautiful then took Bean home (we had him for a puppy sleepover!) and walked w/DDD then went to Fry's w/DH then got on the bike!! It was a great Sunday. I did have to have some (lot) peppermint because I let DH drive to Fry's...I shouldn't let him drive me anywhere...just sayin'
I managed 10.68 miles for 23,326 steps and 45 minutes on the bike for 12.26 miles. A good day!
Hope you all have a terrific Monday!
Chris
So true my friend! MEN! Blah blah blah. And yes, the fish and fur babies are not going to have to change their life styles for a darn car. 
And Kathy I second it. Terrific job, always.
Paula I meant to also comment on the great job of cleaning. I started on my bedroom dresser. It started accumulating "stuff". Great job. How is the table doing? Staying mostly clear I bet.
Got in some major walking at work due to its being a really slow day and deciding enough being lazy. Got in 30 pushups also. A bit sore from the new workout Chris set for us. So I am not doing the other 15! Nope nope nope!
Shelley0 -
Shelley, great job on the push ups and the cleaning!! Just put the 15 you didn't do in the IOU bucket!! bwahahaha!
Paula, great job on getting a head start on the rest of us! And the rain this morning was great!
I helped out in the 1st grade this morning. We walked this afternoon...a little bit of rain but a lot of thunder and lightning...and then I got on the bike. No gym...which was okay with me!
I managed 6.80 miles for 14,839 steps and 12.30 miles on the bike in 45 minutes plus and episode of Castle! A good Monday!
Chris0 -
The table is clean! Only Lothar and his scurvy band of pirates and the upcoming election pamphlets sit atop it. Everything gets tossed/filed asap now. Proud of an empty table, how sad is that!
No workout for me Monday - Rest day.
:drinker: :drinker: going in the mail today :drinker: :drinker:
:flowerforyou: paula0 -
Paula you should be proud of the accomplishment the empty table stands for. A job well done.
Chris I managed to squeeze in those last 15 push ups before I crawled into bed last night. In the dark even, with my purr baby encouraging me.
I think it is crazy that they do not do back ground checks on volunteer help Chris. I think one for you would be silly, but the others are needed. Just saying.
Shelley0 -
50 Positive Things to Say to Yourself While Trying to Lose Weight
1. I'm doing it for me.
2. I'm capable of more than I know.
3. Progress is progress.
4. One pound at a time.
5. My future self will thank me.
6. Today's a new day.
7. I am strong inside and out.
8. Change my mind, change my body.
9. I got this.
10. I'm almost there.
11. I know how badly I want this.
12. Make this time count.
13. It'll get easier.
14. Don't stop.
15. Change or remain the same.
16. Every day I'm one step closer to my goal.
17. I don't have to like everything about myself to love myself.
18. I am awesome!
19. I am healthy.
20. I know I can do this.
21. I'm proud of my accomplishments.
22. I work out because I love my body.
23. Stick with it.
24. I know it's hard, but it will pay off in the end.
25. I'm worth it.
26. Complaining doesn't burn calories.
27. I'm on fire!
28. I'm stronger today than I was yesterday.
29. Every change helps.
30. The struggle you're in today is developing the strength you need for tomorrow.
31. Be patient.
32. Keep going.
33. A workout is just an hour out of my day.
34. Just five more minutes.
35. I can push my limits.
36. Make it possible.
37. Damn, look at those chiseled arms!
38. My body is amazing.
39. It's never too late to make progress.
40. Don't give up.
41. Strive for progress, not perfection.
42. Stay committed.
43. Mistakes are OK.
44. Remember why I started.
45. I am grateful for what my body allows me to do.
46. I won't let my mind bully my body.
47. I respect my body.
48. I choose happiness.
49. I am beautiful right now.
50. Look how far I've come. Look at how far I can go.
Because I love you all!!!
Chris
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I'm doing this for me!!
Walked w/the boys this morning, took a nap, got on the recumbent!! A good day! Although, my stomach has been bothering me the past two days. High up. Weird. Comes and goes. Can't be appendix, gallbladder or spleen, unless the suckers grow back!! Don't want to go to the doc.
So, I have 5.67 miles for 12,386 steps and 12.23 miles in 45 minutes on the bike!
Hope you all had a fab day!!
Chris0 -
KEEP GOING!
Mine has been hurting up high also. I think it is my pushups. I have to hold my core to do them. Hence a bit of pain. Chris all the walking is hurting my lower body. I have been such a slug! Hope nothing is serious with your stomach. Feel better soon.
Today I walked lots. And everything hurts!
Push-ups DONE, challenge DONE. Night all.
Shelley
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Worked late; Didn't get anything mailed. Did you know they make dumbbell/pompoms? v.tired.
lease don't be hurt you two. :sad:
paula 0 -
I'm capable of more than I know!
Shelley and Paula...Thank You! for your good thoughts!
Walked w/DH and Bean this morning then got on the bike then...after shower and lunch...went to the gym w/DDD and met up w/our trainer. It was a great workout. I'm sure I will be complaining this time tomorrow!!
So, I managed 6.62 miles for 14,458 steps; 12.05 miles on the recumbent in 45 minutes; 70 minutes at the gym w/our trainer! A very good day! My weight is down, my eating is right on and my stomach is getting better!
Hope everyone has a grand Thursday!
Chris0 -
Here's another one, Chris:
because it's magical
Had my lunch ride with Carol today. Easy one way, then bumped into the wind on the way back and earned those exercise calories!
I've lost another pound, too, Chris. Ain't life great!
:flowerforyou: Paula0 -
You two are cracking me up! And Paula how do you "bump" into the wind? Wind in WY is a challenge in the winter. I find it can be fun. I walk into it, hold out my arms, and pretend it is a resistance workout. ::P
Got in almost two hours so far of walking. 15 minutes more and I am done!
Shelley0 -
Progress is Progress!
Paula - Great going on that pound there! I went up .2 this morning...maybe because of all the exercising yesterday...we'll just have to see what tomorrow brings.
Shelley - Wonder how many steps you got with those two hours. Nice job!
Today we walked in the morning and I got on the bike. Then I noticed Bean limping...we took him to the vet...got an x-ray done. He got a shot of morphine and is sleeping now. They will let us know tomorrow what the x-ray shows. Hopefully, it's nothing and he's okay or it's just a sprain. He wouldn't be walking if it was a break. Anyway he can't walk for two weeks. Then we have to work back up to four miles. Don't know what he did but he was racing around the park...could have hit a hole...don't know and he's not talking.
So I managed 5.77 miles for 12,598 steps and 13.0 bike miles in 45 minutes. Then two hours at the vet!!
Hope you all have a great Friday!
Chris0 -
Chris it would be nice to know. I can tell you the last 15 minutes was almost a crawl. If I had not been on camera I would have set down and cried like a little boy! Sorry to hear about Bean. I must say though, I think it could be broken and he would walk on it. I walked on my foot. My daughter walked with her leg broken. Some of us are just like that. Of course a compound break will have me crying for my trike. Muahaha
Two hours of vet time! Ouch!
Finished my walk, my pushups and now I am tired.
Shelley0 -
Man! I hope it's not broken. DDD is pretty mad at us that we didn't call her when it happened. She would have been here with Bean. Hind-sight. We had him, thought the vet visit would be easy-peasy, BUT NO!!!! Both DDD and SIL are adamant about paying the bill...ugh. I said NO! They said YES! I said SPLIT IT! They said NO! DH and I talked about why we didn't call them...Bean was our responsibility, they were at work, we didn't want them to worry, we had the time, he was with us when whatever happened happened...I feel so guilty now!!!!
My brain hurts now...must go...
Chris0 -
Chris, DH's mom has caretakers. They took her to hospital and didn't call cuz they didn't want to disturb us (we were at a picnic or something) and it turned out nothing was wrong. So we appreciated not being disturbed for nothing. If Bean's had been nothing, you'd've been in the clear.
Shelley, Why were you on camera? And where can we watch?
My Mom's coming to town tomorrow. I'm going to take four days off to be with her. Paula 0 -
What a week! Nothing but rain in Georgia, busy at work and getting ready for my trip on Tuesday. I have completed the challenges but no tennis or walking. As the captain for the winter team I've had to work on administrative items...didn't know what I was getting into...and it looks like our first match will be a rain out which means makeup matches. Try arranging make ups for 5 matches when all the ladies work...did I say challenging!
You know I love the positive affirmations
I've got to catch up on reading all the posts.
Take care!
Kathy0 -
Kathy - Today's is One pound at a time. And I'm down 1.4 pounds from last week's weigh in!! Yeah!!
Chris0 -
Just five more minutes
Chris do not beat yourself up. You did what you thought was right at the moment. Next time you will do what you think is right and call them also. But hopefully there will not be a next time. Let them pay the bill. It is their dog. And it could have happened with anyone. It was not due to negligence on your part. Now hug, you should feel better.
Paula it is a court house. There are cameras everywhere. And no they are not on the internet. Hopefully anyway. Egads, now I am worried. So glad you are going to be spending time with your mom. Mine comes next month. You enjoy your visit.
Kathy you are up to the challenge. No matter how tough it is. And remember to take the camera. I want to see some beach photos. got my glasses on waiting patiently. You have fun, and I wish we had some of that rain.
Got in an hour of walking today. So done. Still need to do our challenge and my push-ups. But otherwise done. DH ran some tests on the tank I asked him to run. The corals I put in there were dying. Looks like the alkalinity was really off. He fixed it and I am hoping it works.
Shelley0 -
Picked up Bean this morning then went to weigh in then went shopping at Target and Raley's then...nothing. Today is our rest day. Think I'm going to finish the book I'm working on. Bean was still favoring his left leg. Pain meds helped. DH calling for x-ray results now.
Got the gym tomorrow morning w/DDD then walking...probably by myself...then the bike.
Oh, my foot is better and my stomach is better!!! A good day!
Chris0 -
Chris it is strange that you had to wait so long to have the x-ray read. Let me know how it turns out. I am wishing Bean the very best.
Glad you are feeling better.
Shelley0 -
Couldn't stay in guest house with mom. My coughing was keeping her awake. I'll go back early tomorrow. But in the meantime, a chance to catchup with you'all.
Tried walking a bit with mom but half a block and she was suffering. So we'll drive while we visit.
Rest days!
Chris, Hope Bean is okay. Glad you are. Kathy congratulations and condolences on your team captaincy. Ah Shelley, now I understand the cameras. Hope you have as much fun with your mom next month! Paula 0 -
My future self will thank me.
Thanks for the well wishes for Bean. It is a sprain, and he's grounded for two weeks. When DH called they said they had just called us and left a message...NO THEY DIDN'T!!!!! I was sitting right by our land line which is the number they were supposed to call!
Shelley - I hope your court cameras aren't internet friendly, too! Egad!
Paula - Is your coughing from the nasty cold you are just getting over? I hope it goes away.
Hit the gym w/DDD this morning then went off by myself for some fast miles then got on the bike after DH got off the treadmill. Watched an episode of Castle. DH got the new Grimm from last Friday and I'll ask him to get it from yesterday...tomorrow I'll watch Grimm's 1st episode of this season.
So, I managed 2.59 miles yesterday for 5,657 steps; 5.88 miles today for 10,895 steps; 12.50 miles on the bike in 45 mins.
We have Bean for a puppy sleepover because DDD and SIL are going to a hockey game that will last a while.
Tomorrow will be a good day!
Chris0 -
Chris I am very happy for Bean. That is great news. Is the vet his normal doctor? Not sure if I would want to take my boys there. Took way to long to read an x-Ray and dishonest! I am so happy that you will have your walking pal back in two weeks! Nice workout.
Paula you get better. I will not be walking much with my mom either. Her foot is still healing after surgery. We will put together puzzles. And watching movies. Having her great grand babies over also. Now go visit with your mom.
I took a rest day. Still walked the boys of course. We must remember to watch Timmy closely. He gets turned around and goes the wrong way. Then he panics. Getting old sucks.
Shelley
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Poor Timmy. I know what he's going through. I keep having the same conversation with my Mom because she forgets she just asked it. No reason to get frustrated or point it out to her, it isn't deliberate and won't make any difference. Just love having her sweet self here with me.
Rest day again.
Glad Bean's okay!
Paula0
This discussion has been closed.