Chisulo FF (CLOSED) September Challenge Week 4

Hello Ladies! This is the final stretch of September and while this has been a slow month, I want to say that HALF of the battle of weight loss is dedication and discipline, which you have shown by sticking with me and this challenge. Realistically, we will not always do our best because we are human. However, we must at least try! So thanks for trying...now...let's take this week to recondition our mind and bodies in terms of totally getting back on track, so that October can be a much better month. Much Love!!!!!

Week 4 Pygmy Challenge
SEPTEMBER CHALLENGE
WEEK 4 –PYGMY SERIES

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!




Week 4 BUSHMEN Series
SEPTEMBER CHALLENGE
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!