Exercises and Weekly Challenges
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Tuesday 12/20 - zumba video
Time for a different type of workout. Here is a zumba workout that is about 13 mins long.
http://www.youtube.com/watch?v=4NoS_2pNyfQ 0 -
Wednesday 12/21 -- 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 0 -
Thursday 12/22 - Arms
3 sets of 10-20 of each arm workout
1.Push up (can modify if needed)
2. Tricep Push ups (hands in a triangle in front of you instead or shoulder width) Modify as needed
3. Tricep press/dip
4, Walking or high/low plank
5. On floor chest fly
6. Side to side push up
YOU CAN SKIP the yoga pump at the end unless you want an extra advanced workout.
All of the examples for this workout can be found here
http://www.youtube.com/watch?v=FfNAueeUWIA
Friday 12/23
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
***mile challenge today***
Saturday I will post workout tomorrow0 -
I hope that everyone has an amazing Christmas! Since it is Christmas eve and we have limited time here is a kick boxing video that will only take about 13 mins of your day.
Saturday 12/24 - Cardio/ Kickboxing videos (13 min youtube video) --
http://www.youtube.com/watch?v=20RaCqharLk&feature=related 0 -
I hope everyone had a good holiday weekend. This is our last week of 2011 and your last week to reach your final goals for this year. Take the time this week to take about goals with your team.
Monday 12/26 - 45 mins of cardio of your choice. Share with your team what you did for your day after Christmas workout.
We will have several different types of daily challenges this week. Monday is a water day. Drink 100 oz of water to flush your system and re hydrate0 -
12/27 Tuesday - create your own tabata workout
With this being the end of the month I hope you guys are ready for this task. We have done several different type of exercises in different routines. Today you need to create your own tabata style workout. This system is the 20 second exercise followed by 10 second rest. Your work out should have 4 different exercises and go for 8 minutes. Each rotation of the 4 exercises should take 2 minutes. That means 4 complete rotations.
Ex....
20 sec exercise 1 - 10 sec rest
20 sec exercise 2 - 10 sec rest
20 sec exercise 3 - 10 sec rest
20 sec exercise 4 - 10 sec rest
Repeat this 4 times - tell your team what 4 exercises you picked. If you want to see an example of this workout look at the tabata video I provided earlier this month or look it up on YouTube.
Tuesday daily challenge of calorie burn. 1 point per 100 call the team burns.0 -
12/28 Wednesday - abs
Test your limits! Pick your favorite ab exercise (crunches, obliques, bicycle crunches etc). Complete as many of this one exercise as you can in 5 minutes. Pick a second exercise and do as many as you can in 5 minutes.
Report back to your team what two exercises you picked and how many you completed of each exercise in your 10 minutes.
Wednesday is another water day. Earn 1 point for 100 oz of water.0 -
12/29 - Thursday - 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
Thursday will be another calorie burn day. Your team can earn 1 point per 100 calories that your team burns.
Friday will be water again.
Saturday is the last day of the year and will count for a burn day because it is your last ditch effort.
GET YOUR WEIGHT TO YOUR CAPTAIN EITHER SATURDAY MORNING OR SUNDAY MORNING ASAP SO WE CAN GET ALL OF OUR SCORES FIGURED OUT BEFORE WE START OUR NEXT CHALLENGE.0 -
12/30 Friday - arms
4 sets of 8-15
1. Pec flies
2. Bar bell curls
3. Narrow grip bench press - can use 2 dumb bells tight together
4. Alternate dumb bell raises
5. Tricep kickbacks
6. Non-modified Push up max out - tell your team how many you do. Can be done before or after ARM workout
Friday is the last water day of this challenge!0 -
12/31 - Saturday -New Years Eve - Total Body
LAST WORKOUT OF THIS CHALLENGE!!
http://www.youtube.com/watch?v=pHp07nFycmo
Row and Deadlift 2 x (20 sex x 10 sec rest)
Lunges and Hammer Curl 2 x (20 sec x10 sec rest)
Squat and Press 2 x (20 sec x 10 sec rest)
Lunge and Extensions 2 x (20 sec x 10 sec rest)
Walkout and Push 2 x (20 sec x 10 sec rest)
1 minute rest
Do this 3-4 times
You will do each exercise for 20 seconds with a 10 second rest. Then repeat the same exercise another 10 sec rest and then move onto the next workout. Each full rotation should take you 6 minutes with your full rest. If you do 3 sets it should be an 18 min workout or 4 sets will be a 24 min workout.
Saturday is also our last burn day of the year!0 -
END OF DECEMBER ---- START of January Exercises! 0 -
Happy New Year Everyone! This month we have our largest participation so far!
Weekly Challenge - SODIUM
Our weekly challenge for week one of 2012 is going to be focusing on your sodium. If you stay under on your daily sodium your team earns 1 point. Each team has 5 people and this counts from Monday to Saturday of week one....so each team can earn an extra 30 points in week one by watching how much sodium you take in.
1/2 - 10 minute Total Body workout
This workout is one that should only take 10 minutes out of your day and can be done in any place with no equipment.
1. (1:30) Jump Rope - If you don't have a jump rope air jump rope.
(30 sec rest)
2. (1 minute) Plyometric Push - up - This can be do either in modified push up form or normal push up form.
http://www.youtube.com/watch?v=jMqPf7TTv2s
(30 sec rest)
3. (1 minute) Standing Crunch To Squat - I don't have video of this as a flowing exercise BUT here is a worded instruction and a video on the Standing Crunch.
http://www.youtube.com/watch?v=4Vd4AoebNmg -- Stand with feet shoulder width apart, hands behind your head, elbows out to sides. Bend from the hips to the right as your bring your right knee toward your elbow (out and up like in video). Return to starting position and repeat with left knee and left elbow. Return to Stating position then do one squat. These three steps count as one rotation.
(30 sec rest)
REPEAT 1 time. If you are more advanced repeat twice.
Questions?0 -
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Tuesday - Jan 3rd - Arms
2 Sets of 15 swimmers press, 2 sets of 15 wood chops, 2 sets of 21's and 2 sets of 15 tricep kickbacks
Video:
Swimmers press:
http://www.youtube.com/watch?v=edj1s-BdyLA&feature=related
Wood Chop:
http://www.youtube.com/watch?v=ShEMC1Z2U4c
21's:
http://www.youtube.com/watch?v=gIL7f7Ljb9A (note these are 7 in each position)
Tricep Kickbacks:
http://www.youtube.com/watch?v=GOeiqKL0jS4 (note this is 15 per SIDE so 30 per set) 0 -
I need a ruling Belinda, I have a couple of team members who missed yesterday's challenge, due to illness etc. Can they add yesterday's workout to another days and make up for it?0
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Normally the rule is that exercise needs to be day of because it is not fair to other people for one person to miss days and still get the points. The point is to be getting a workout in 6 days a week. However, I know that with yesterday being the first day of the challenge and right after the new year we had some large confusion going on. Anyone can make up the 10 min workout. However, from here on out they can't make up anything. --- if you have a specific reason for missing that you think should be allowed pm me and we will figure it out. I just want to keep it fair.I need a ruling Belinda, I have a couple of team members who missed yesterday's challenge, due to illness etc. Can they add yesterday's workout to another days and make up for it?0 -
Thanks Belinda, I'll pass it on.0
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Wednesday 1/4 - legs
You can break this up however you like. However, it has to be done in one workout.
100 jumping jacks
75 calf raises
50 squats
25 lunges or singles leg squats0 -
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Thursday 1/5 -- abs
Break thes up however you would like but I do want to stress that if you are a begginner do break them up!! The easiest way to break these up is into 5 sets of 10 but you can totally decide how you want to do it. They need to be done as one workout though. They should not he broken up through the day.
- 50 Floor Toe Touch --- 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
- 50 Scissor kicks ---
http://www.youtube.com/watch?v=nWKTmFv76I8 0 -
I,m going to do them in 2 sets....If I can't walk tomorrow I will let you know!!Thursday 1/5 -- abs
Break thes up however you would like but I do want to stress that if you are a begginner do break them up!! The easiest way to break these up is into 5 sets of 10 but you can totally decide how you want to do it. They need to be done as one workout though. They should not he broken up through the day.
- 50 Floor Toe Touch --- 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
- 50 Scissor kicks ---http://www.youtube.com/watch?v=nWKTmFv76I8 0 -
Is anyone else aching from head to toe? Or am I just totally unfit.?I actually have used muscles this week that i forgot were there!!!! particularly the backs of my legs.Saying that though,Im just gonna do my abs session now so maybe my legs wont hurt so much after that .Lol!0
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:bigsmile: Just wait till the last week of the challenge! I did Belinda's December challenge, and the very last challenge had me putting deep heat on my rear so I could walk!!!! :sick: It was only a 20 minute workout, but OMG!!!!0
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Friday 1/6 - arms
Everything should be broken up into 3 sets of 10
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)
Saturday 1/7 legs
Sunday 1/8 rest and weigh in0 -
What will be the legs workout for tomorrow? I will be out of town.0
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:bigsmile: Just wait till the last week of the challenge! I did Belinda's December challenge, and the very last challenge had me putting deep heat on my rear so I could walk!!!! :sick: It was only a 20 minute workout, but OMG!!!!
Hurt sooo good too!0 -
What will be the legs workout for tomorrow? I will be out of town.
Let me get that figured out and I will post soon. Enjoy your day away0 -
Saturday 1/7 - tabata style leg 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 exercises 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. Lunges0 -
Don't forget Sunday is a rest day. No points for sodium and no exercise.
Weight ONLY is due to your captain. Measurements do not need to be done again until the end of the month.
Next week the challenge will be number of fruits and veggies each person eats....more details tomorrow.0
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