Weekly Challenge starting MONDAY 1/9 - 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. --- Captains please enter in the total number earned and the sheet will figure out the math for you. If you only enter 1 point for each 5 you will not get your full points. You must add the total daily. You can get unlimited points based off of how many fruits and veggies your team earns. (1 point per 5 consumed)

Monday 1/9 - Total Body (15 min) Complete as many rounds possible in 15 minutes. Allow yourself 30 second rest between each different type of exercise.
Dumbell push up row - x 8
Lying Knee Raised Crunch - x 8 OR clay if moderate x 8 (x12 if advanced)
Overhead Squat - x8
Pull up or Row followed by a Burpee x4 (beginner) x6 if moderate or x 8 if advanced

All exercises are shown in this video http://www.youtube.com/watch?v=GK0uNBvjPhk

Tuesday 1/10 - 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)

Thursday 1/12 - choice
You get the pleasure of a choice. Pick your own 30 min workout. Report back to your group on what you decided to do for your 30 min workout.

Tuesday 1/17 - BURN DAY

Change it up a little. I am letting you have a choice day of whatever you would like. I am not setting any time limit. If you log a TRUE workout you get your points....no points for housework sorry. The kicker is we are also going to be collecting points off your total daily burn! Your team will total up all of the burns and divide by 100 to give total extra points ON TOP of the 1 point you get for being active! If you burn 500 cals tomorrow then you earn an extra 5 points for your team!

Captains this is a team total so you need to add the full number of the burn. The spreadsheet will do the math for you.

Thursday 1/19 - 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. Lunges

Saturday 1/21 -- 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

1/23 Monday - 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 and post in the format above. Remember it is 20 seconds of one exercise with 10 secondary read followed by a different exercise. YOU DO NOT REPEAT THE SAME EXERCISE 4 TIMES AND THEN MOVE TO THE NEXT.

Weekly team challenge:
Stay within 100 +/- your daily calorie in take. One point per day per person.

Pre exercise?! Please say yes!! Don't say it's net!

INCLUDING EXERCISE CALORIES!

I think multiple people are confused by this challenge. If you burn 1000 calorie from exercise you are not expected to eat an extra 1000 calories. However, you also shouldn't be super under on your calorie in take. So if you base calorie intake should be 1200 you shouldn't be eating only 1000 calories. You are allowed to eat between 1100-1300 calories per day UNLESS you eat extra to consume exercise calories. The reason why I include exercise calories is because some people eat more because of exercising. Does this make since?
---- So it should be 100 +/- your base calories unless you are eating back your exercise calories. If you eat back exercise calories do not go over more than 100 calories.
Any other questions?

1/25 - Wednesday - choice day
I feel like being extra nice because I get to find out the gender of my baby on the 25th! I know everyone loves when I give this workout. 45 min of your choice of a workout. Report to the your team how you completed this challenge.

Happy Wednesday