TEAM HIDDEN TREASURES - WEEK 3 (CLOSED GROUP)

Week 3 Day 1

Plan C - Accomplished
Under cals and over water!
100 crunches

GOOD MORNING MY TREASURES

There's stormy weather here in the UK!!! Just right for us fiesty wenches!!

Rumour has it that fatty's within sight.............
So, let's get em!!

Plan A (Low impact) – Back to strength training!

Da y 2 - Head, Shoulders, Knees and Toes (just like the song in school) Begin with your arms above your head while standing (or sitting) and 3 sets of 15 reach high, touch your shoulders, touch your knees and then reach as far as you can to your toes as you can get. You'll be touching them soon enough! Rest for 1 minute in between each set. 3 sets of 20 Kicks (While standing or sitting) Raise your leg as high as you can and kick forward. (Remember don't pop/snap the knee) 3 sets of 20 Side Bends (While standing place your hands on your hips and bend to your right side and then your left side, as far as you can bend, that will count as 1) Rest and go walk for 10 - 20 minutes. Remember today you are taking one more step than you did yesterday, you are going to go one more square in the pavement, one more street sign, one more house, one more block, one more tree, one more minute whatever you use to measure but go one more!

Plan B (Mid Impact)

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

Plan C (High Impact) - Overboard in October exericses - but longer!!!

Slow Pushups
Begin in pushup position on a ball or floor. Perform 4 pushups, abs in and back straight. On the 5th pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular pushups and 1 half hold. Repeat for 60-90 seconds.

Plyo-Jacks
Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 60-90 seconds.

Walking Lunge
Start at one end of the room, holding weights if desired, and step forward with right leg. Bend both knees to 90 degree angles, lowering body into a lunge (keep front knee behind the toe). Bring the left foot forward and step into a lunge. Continue lunging, alternating legs for 60-90 seconds..

Jumping Jacks with Front Kicks
Do one jumping jack. After you jump the feet back together, bring the right knee up and snap the foot out in a front kick (don't extend the leg all the way, but keep a small bend in the knee). Do another jumping jack and kick with the left foot. Continue for 2 minutes, alternating jumping jacks and kicks.

Wall Sit with Chest Squeeze
Hold a medicine ball (or just press the hands together if you have no equipment) and slide down the wall until your thighs are parallel to the floor while squeezing the ball. Hold this position and keep pressure on the ball as your straighten the arms out in front of you and slowly pull them back in. Repeat the chest squeezes in and out for 60-90 seconds and stand up.

Ski Jumps
Stand with feet together. Bend the knees and jump to the right as far as you can--think of jumping laterally rather than vertically. Land with soft knees and immediately jump laterally to the left. Repeat for 60-90 seconds.

March in Place
Aren't you tired? Take a few seconds to catch your breath.

High Jogs
Stand with feet together and hold arms straight out in front of you at mid-torso level. Jog in place, bringing knees high enough that they hit your hands (don't lower hands!). Repeat for 60-90 seconds.

Triceps Dips
Sit on a chair or bench with hands next to the hips. Lift up and take the hips forward, just in front of the bench. Bend the elbows and lower down until elbows are about 90 degrees. Squeeze the triceps to push back up and repeat 60-90 seconds.

Pushups/Side Planks
In pushup position (on knees or toes), perform one pushup. As you come up, shift weight to left arm, twist to the side while bringing the right arm up towards the ceiling in a side plank. Lower the arm back to the floor for another pushup and then twist to the other side. Repeat for 60-90 seconds.

AND Week Three Weekly Team Challenge -
Same water and calories challenge plus 500 crunches/sit ups for the entire week! No groaning you can do this! Make sure you perform abdominal stretches after the crunches. They are key to a quick painless recovery. You can do the crunches anyway you want 100 a day, 50 in the a.m. 50 at night or all 500 in one day. Its up to you!

AND walk, run, jog 5 miles this week all at once. No break , No stopping!

ARRRRRRRRRRRRRRR!!!!!

WEEK 3 - DAY 2

Plan C (High Impact) - Overboard in October exericses - DONE
Water - DONE
Under Cals - DONE
Crunches- 150 DONE (250 in total)

Good luck my wenches!!