Chisulo FF ~ September Challenge-Week Four (CLOSED GROUP)

IT'S MY BIRTHDAY TODAY!!!!! YAYYYYYY! Happy 33rd Birthday TO ME! I know you all may be a bit discouraged with the activity for this month's challenge, but guess what??? YOU ARE STILL HERE AND STILL GOING and that is half of the battle. There are so many captains who have incomplete teams because people have left and the CFF Ladies are still going! So, whether you have gained or loss, I thank you for simply STILL BEING HERE! Let's make the most of this week and the remainder of the challenge. I will be doing a lot of dining, so I will be making sure to get my movement in! LOL Be encouraged! MUCH LOVE!

SEPTEMBER CHALLENGE
WEEK 4 –PYGMY SERIES (BEGINNER'S)

Week 4 Daily Exercise Challenge
Each team member that completes their daily exercise challenge receives one point, if all team members complete each daily exercise for all 6 days the team is then awarded an additional 5 Bonus Points.

Welcome to Week 4 you are the PYGMY TRIBE it’s time to push yourself! Make modifications as necessary and use water bottles, soup cans or my favorite Tomato Juice cans as weights! They really do work!

Day 1 - 2 minute bear walk, 100 Jumping Jacks, 100 Crunches, 35 Split Squats, 2 mile walk, jog, run

Day 2 – 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers

Day 3 - 2 minute bear walk, 100 Jumping Jacks, 100 Crunches, 35 Split Squats, 2 mile walk, jog, run

Day 4 - 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers

Day 5 - 2 minute bear walk, 100 Jumping Jacks, 50 Crunches, 35 Split Squats, 2 mile walk, jog, run

Day 6 - 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers

Day 7 – REST YOU DESERVED IT!


Weekly Team Challenge - as a combined team effort attempt to reach a goal of an additional 2000 crunches. For a team of 10 that would be an additional 200 crunches per team member over a span of 6 days! As always water, calories!

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WEEK 4 – BUSHMEN SERIES (Advanced)

Week FOUR Daily Exercise Challenge

Each team member that completes their daily exercise challenge receives one point, if all team members complete each daily exercise for all 6 days the team is then awarded an additional 5 Bonus Points.

Welcome to Week 4 you are the BUSHMEN it’s time to push yourself! Make sure you begin each exercise challenge with a 4 minute tabata workout.

Day 1 - 3 minute bearwalk, 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)

Day 2 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)

Day 3 - 3 minute bearwalk, 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)

Day 4 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)

Day 5 - 3 minute bearwalk, 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)


Day 6 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of Woodchops, 30 Pushups (modified if needed)

Day 7 – REST YOU DESERVE IT! Week 4 we’re are stepping it up to another level!Raise those spears!

*******Please watch the videos as they may differ from your version of the exercise!*********

Week Four Weekly Team Challenge
Same water and calories challenge plus Walk, Run or Jog a 5K this week.(3.1 miles) Each team member needs to do an additional 400 crunches for this week! If you have a full team of 10 people that is an additional 4000 crunches. You hate me now but you'll love me come October!