Fall's Foxy Femmes - CLOSED GROUP - Week 1

all mine are done! woo! and so far i'm under calorie goal.. :-)

Thurday 11/17 -- 10 min cardio workout
Do this video. It is an 10:00 min workout. If you are advance you need to do this 2 times.
http://www.youtube.com/watch?v=M38HDCGmhm4

Friday 11/18 - Tabata Workout
A Tabata workout is 20 second of exercise 10 second rest. YOU MUST HAVE A STOP WATCH TO TIME THIS!! This will only be an 8 minute workout! EASY DAY!!!
--- It will be 4 repeated 4 times -- 20 second workout and 10 second rest for a total of 8:00 mins
1. Jumping Jack
2. Squat with shoulder press: http://www.youtube.com/watch?v=O_nUrGGEHKc
3. Jump Rope
4. Modified or true push ups

Saturday 11/19
30 mins of ANY FORM of cardio ---walking, biking, running, eleptical ---YOUR CHOICE!! Only catch is you MUST share with your group what you did for your 30 mins. It also must be at one time and not 30 mins split up through the day.

Sunday 11/20 -- REST!!! WEIGH IN AND LAST DAY TO TURN IN DETAILS FOR THIS WEEK!!

Weekly Challenge Starting 11/21 --- FRUITS AN VEGGIES!!
We are suppose to get 5 Fruits and Veggies a day. You can earn 1 point per 5 F/ V that your team consumes. This is for a FULL serving not a partial serving. When you report back to your captain how many fruits and veggies you had you must also list what you had. EX: 3 consumed by 1 banana, 1 apple and 1 cup of green beans. --- Captains please enter in the total number earned and the sheet will figure out the math for you.

Monday 11/21 - 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 11/22 - Abs
50 crunches/sit ups
25 righ oblique crunches
25 left oblique crunches
30 bicycle crunches VIDEO: http://www.youtube.com/watch?v=5L8BIvIu5pU&feature=BFa&list=PL384172C6326E29EF&lf=rellist
35 bridge VIDEO: http://www.youtube.com/watch?v=CUNiGFvb0qY
30 plank intervals (by this I mean start with arms extended then lower one arm to rest on your forearm and then lower the other so you are in a lower plank. Hold for a few seconds and then raise back up one arm at a time). Each complete revolution counts as one. VIDEO: FIRST ONE SHE DOES!!! http://www.youtube.com/watch?v=uwmSDIVpDuo

Wednesday 11/23 - Cardio/ Kickboxing videos (13 min youtube video) -- If you have any issues with this contact me EARLY!!
http://www.youtube.com/watch?v=20RaCqharLk&feature=related

Thursday 11/24 --- Legs
60 Squat kicks - http://www.youtube.com/watch?v=TGRa8ImLY-E
100 Calf Raises
30 Kneeling Side Leg Raise - http://www.youtube.com/watch?v=9MZPEq2o9Mk&feature=related
30 Reverse Lunges with Rear Leg Raise - http://www.youtube.com/watch?v=U9U3gdrFVNc&feature=related

Friday 11/25 - Arm
Sets of 12-15 of each arm workout.
-- 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
-- Push ups (you can modify these to be on your knees or against a wall)

Saturday 11/26 - Glutes and thigh workout
3 sets of 12-20 on every exercise on EACH LEG ---- So 24 - 40 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)

Sunday 11/27 REST -- WEIGH IN!!!