Cool Chicks with Power Kicks (CLOSED GROUP)

Thanks Summer!! I kept a log of the Sept challenge, so I just added that to my daily workout yesterday. Bushman style! I will go for a run tonight after work!

Mindy, you are SUCH a rock star! You a huge motivator!!

Hello ladies!!

Gary has gotten in touch with everyone. He has been dealing with a death, so he wasn't able to post. He said he will be posting the workouts EARLY tomorrow morning.

Gary, if you read this, thank you for your hard work and we are in all of our thoughts!!

Good Morning Ladies! With Gary going through so much, I have decided to just take some of his old challenge material from last month!! Either pick the exercises from the Pygmy or the Bushmen. You do not have to do BOTH!

_____________________________________________________________________________________________________

OCTOBER CHALLENGE
WEEK 1 –PYGMY SERIES (Advanced)

Week One 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 2 you are the PYGYMY 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 - 1 minute bear walk, 100 Jumping Jacks, 50 Crunches, 25 Split Squats, 1.5 mile walk, jog, run
http://www.youtube.com/watch?v=vhw5yFO7AVI&feature=fvst
http://www.youtube.com/watch?v=AMfbdugbcL8

Day 2 – 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers
http://www.youtube.com/watch?v=BYwzaUXK6gs
http://www.youtube.com/watch?v=6_ERi8EpOUM
http://www.youtube.com/watch?v=Fqu_rEnfbPU
http://www.youtube.com/watch?v=UsFfPdd9DHU

Day 3 - 1 minute bear walk, 100 Jumping Jacks, 50 Crunches, 25 Split Squats, 1.5 mile walk, jog, run

Day 4 - 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers

Day 5 - 1 minute bear walk, 100 Jumping Jacks, 50 Crunches, 25 Split Squats, 1.5 mile walk, jog, run

Day 6 - 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers

Day 7 – REST YOU DESERVED IT! BTW If you did all the walking congratulations you completed 4.5 miles. A 5k is only 3.1 Still sure you can’t do a 5K? Next week we’re going to see!

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

Week One Weekly Team Challenge

Same water and calories challenge plus Walk, Run or Jog an extra mile this week. (This is a mile above days 1, 3, 5) IF you choose you would 1 mile for daily and 1 mile for weekly on days 1,3,5. For each day you do an extra mile your team will get an additional bonus point. 1 point per day per participant)

IF YOU ARE FEELING TIRED AND SORE THAT IS TERRIFIC! THAT MEANS THAT WEAKNESS IS LEAVING

YOUR BODY AND YOU ARE GETTING STRONGER! IF YOU FEEL NOTHING THEN YOU EITHER NEED TO INCREASE YOUR RATE OR WEIGHT OR MOVE TO BUSHMEN!

Keep going strong!

________________________________________________________________________________________________________
OCTOBER CHALLENGE
WEEK 1 – BUSHMEN SERIES (Advanced)

Week TWO 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 1 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 - 5 minute bearwalk, 50 Toe Touches, 50 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)
http://www.youtube.com/watch?v=vhw5yFO7AVI&feature=fvst
http://www.youtube.com/watch?v=PYfNA_lmkHM
http://www.youtube.com/watch?v=omeqA3O4DUk
http://www.youtube.com/watch?v=AMfbdugbcL8

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, 20 Pushups (modified if needed)
http://www.youtube.com/watch?v=BYwzaUXK6gs
http://www.youtube.com/watch?v=Fqu_rEnfbPU
http://www.youtube.com/watch?v=L2RSfFsxTCQ (You dont need the ball...I use a yoga mat on the floor)
http://www.youtube.com/watch?v=UsFfPdd9DHU
http://www.youtube.com/watch?v=6_ERi8EpOUM

Day 3 - 5 minute bearwalk, 50 Toe Touches, 50 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 20 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, 20 Pushups (modified if needed)

Day 5 - 5 minute bearwalk, 50 Toe Touches, 50 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 20 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, 20 Pushups (modified if needed)

Day 7 – REST YOU DESERVE IT! Week 3 we’re are stepping it up to another level! BE PSYCHED!

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

Week Two Weekly Team Challenge
Same water and calories challenge plus Walk, Run or Jog a 5K this week. For each day you do a 5K (3.1 miles your team will get an additional bonus point. 1 point per day per participant)

___________________________________________________________________

If anyone has any questions, please let me know!!