Belinda's November TEAM Challenge

Ok, I googled all the exercises you have listed that I wasn't too sure of.

The Toe touches seem to be an advanced cheerleading jump... however, it doesn't sound like the way you describe it. I think you are describing that we touch our toes right?

Sorry I didn't post videos tonight. Some people didn't like having to watch videos so I tried to describe them. The toe toe are a very simple workout. It isn't the cheerleaders move or the one for abs where you lay on the ground. Just imagine like you are standing with feet shoulder width and then bending at the waist to touch your toes. Pretty simple just touch your toes and come back up.

Thanks! That's what I was picturing when you said it. Just so you know, I love the videos! I'm a visual learner. I love that these challenges are teaching me exercises that I've never even heard of! Gives me something to talk to my stepson about (he's a weightlifter), so it helps to build that relationship! Thank you so much!

I will make sure and include the video and instruction so people can watch or not. How old is your step son?

If the one leg squats are too hard for anyone they can use the tip of the toe on their opposite foot to stabilize them OR they can sub in lunges in the place of the one leg squats.

Good luck everyone!

Thanks! That's what I was picturing when you said it. Just so you know, I love the videos! I'm a visual learner. I love that these challenges are teaching me exercises that I've never even heard of! Gives me something to talk to my stepson about (he's a weightlifter), so it helps to build that relationship! Thank you so much!

I will make sure and include the video and instruction so people can watch or not. How old is your step son?

My stepson is going to be 18 at the end of the month.

I do have one more question, since I never used to exercise much, at least nothing official. I think I need to learn some stretches to do. Does anyone have any recommendations? I have no clue, since I was never really active, but I don't really want to hurt myself.

Just so you know I am a Health and PE teacher so I do have some background in this area

Stretching is very important and it is good that you are asking about it. Since you are a visual learner it might be a good bonding moment to ask your stepson for some help in the stretches area. My guess is with him being a weight lifter he should know all of the general basic stretches. I will send you a PM with some more info on what I have my athletes and students do.

oxavecamourxo: They can walk or jog around/in place in there house for 18 mins since they can't go outside for a true mile. That is the only thing I can offer up on this since there really is not something equal to it other than using a treadmill.

Kirsty: Are you wanting me to give you workouts to do while you are gone or are you going to do zero while gone? If you need workouts for those 6 days I can message you something. Just let me know.

I am trying to listen to feedback and keep things ever changing. I am trying to keep each day different and focus on different areas. I will have some days that are filled with exercises that you are use to doing and other days will have new exercises to give you a wider knowledge of what is out there. I hope that you guys all appreciate that I am giving you a week worth of exercises in one day. It is def time consuming to think of workouts and then find videos to go with each exercise. I have also tried to increase difficulty as we are moving on. If these are too hard or you need a modification please message me and we will see what we can work out.

Thursday 11/10 -- abs
Break thes up however you would like but I do want to stress that if you are a begginner do break them up!!
- 60 Floor Toe Touch (not what we did the other day) --- http://www.youtube.com/user/ScottHermanFitness#p/c/6979E71ACA9AAC9D/3/QiDNLfNKBYA
- 50 Standing Oblique twist --- http://www.youtube.com/user/ScottHermanFitness#p/c/6979E71ACA9AAC9D/7/I5YbtdqK6g0
- 60 Scissor kicks --- http://www.youtube.com/watch?v=nWKTmFv76I8
- 35 V sit --- http://www.youtube.com/watch?v=kPHTGgn6r2c
- 40 Full body roll up --- http://www.youtube.com/watch?v=MP9Zzq2xf2E

Friday 11/11 -- Glutes and thigh workout
3 sets of 10-15 on every exercise on EACH LEG ---- So 20 - 30 of each exercise if they are leg specific
- Kneeling Leg Raise --- http://www.youtube.com/watch?v=LC9OX5i_dOo
- Inner thigh leg lifts --- http://www.youtube.com/watch?v=5OQXAm7JKuM
- Reverse Lunge with Rear Leg Raise - http://www.youtube.com/watch?v=U9U3gdrFVNc&feature=related
- Sumo Squat --- If you want an extra burn add a jump at the end of each squat http://www.youtube.com/watch?v=9ZuXKqRbT9k&feature=related
- Side Lunge -- http://www.youtube.com/watch?v=FUX6Pz8vV0s

---- Make sure you stretch out at the end. Try some of these great Glute stretches http://www.youtube.com/watch?v=6h9XqRyY04A (The last stretch is one of my fav stretches)



Saturday 11/12 --
3 sets of 12 of each arm workout. These are the same workouts from our first arm workout with the pec fly added to the mix.
-- Swimmers Press --- http://www.youtube.com/watch?v=edj1s-BdyLA&feature=related
-- Wood chops --- http://www.youtube.com/watch?v=ShEMC1Z2U4c
-- Tricep Kickbacks -- http://www.youtube.com/watch?v=GOeiqKL0jS4 (note this is 15 per SIDE so 30 per set)
-- 21's --- http://www.youtube.com/watch?v=gIL7f7Ljb9A (note these are 7 in each position)
-- Pec Fly -- http://www.youtube.com/watch?v=JmXSO_EqNeY


Sunday 11/13 = REST!!! --- Get your weights in


Monday 11/14 -- Total Body
3 sets with 12-20 reps depending on ability level (30-60 sec rest). We are doing this as a circut workout so you will do 1 complete set of the 8 workouts before you start the 2nd set. This is designed to work your entire body and have max burn in a short time. You can determine what your ability level is on how many reps you will be doing of each exercise.

- Jump Rope for 1 minute for starters and 2 min for advance (if you don't have a jump rope air jump like you have one)
- Crunchs
- Fusion Glide (1 count is doing both right and left side) http://www.youtube.com/watch?v=5SsajHuCEr4&feature=results_video&playnext=1&list=PL5095738D47309BAE
- Incline push up http://www.youtube.com/watch?v=t9TocAxv-Qk&NR=1
- Burpies http://www.youtube.com/watch?v=6DVzT5mqeew (the end of this video show an alternate version of this if you have bad knees) If you think this is easy ad a jumping jack at the end of each burpee
- Tricep Dips http://www.youtube.com/watch?v=tKjcgfu44sI
- Alternating Superman http://www.youtube.com/watch?v=g-d7akq040w
- Jumping Jacks 30 - 60 seconds non stop

Tuesday 11/15 -- Legs
100 jumping jacks
50 squat kicks --- http://www.youtube.com/watch?v=TGRa8ImLY-E
1 mile run/walk on top of what you already had planned for the day. If 1 mile is easy make it a 5k
75 calf raises --- can be done on flat ground. Add weight or a ledge to increase difficulty
20 Kneeling Side Leg Raise -- http://www.youtube.com/watch?v=9MZPEq2o9Mk&feature=related


Wednesday 11/16 -- Arms
Everything should be broken up into 3 sets of 12-15

Standing Bicep Curls: http://www.youtube.com/watch?v=av7-8igSXTs
Shoulder Press: http://www.youtube.com/watch?v=B-aVuyhvLHU&feature=relmfu
Tricep Extension: http://www.youtube.com/watch?v=nRiJVZDpdL0&feature=relmfu
Pec/chest Fly: http://www.youtube.com/watch?v=JmXSO_EqNeY
Push ups (you can modify these to be on your knees or against a wall)

The last daily challenge for this week will be on THURSDAY! It is a miles challenge based on how many miles you walk/run. If they are biked then divide by 4 === bike 100 miles will equal 25 miles. Any other questions?

Next week we will have a week long challenge again. It will be 1 point for each day you stay UNDER or smack on your calorie goal. Each person can earn a max of 6 points for the team....30 extra points all together. This means you have to track ALL of your food intake.

Good luck everyone!