6/25 - no exercises
6/26 - no exercises....eeekkkk. burn 142... 3+ miles
6/27 - exercises done...burn 142 ... 3+ miles
6/28 - exercises done.... burned 527...7 miles
6/29 -
6/30 -

6/25 - exercises done (on Tuesday) - I did three sets...Abs (crunches, reverse crunches, bicycles, planks), Arms (push ups, tricep dips, bicep curls, tricep extensions), and Legs (squats, lunges, plie squats, deadlifts), no miles
6/26 - Crunches - 215, Squats - 173, Burn 450 calories
6/27 - Nothing today, travel day
6/28 - Exercises done, burn 400 calories
6/29 - Walked 4.07 miles
6/30 -

I hope I did the spreadsheet right. I didn't add any points for miles or burns. Hubby's coming home tomorrow!! I hope I can get something done. If not, I'll weigh in on Sunday.

6/25 - exercises done - punches, jumping jacks, kicks and squats - 3 miles (walking)
6/26 - no exercises done
6/27 - Burn : 295 calories, miles : 1
6/28 - exercises done, burn : 895 calories
6/29 - 4 miles walk
6/30 - no exercises done

Weight 125.5 lbs

P.S. : I may have done the spreadsheet wrong. I added all the miles from miles day and put the total, likewise for burn days.....am not sure whether that was the way we were supposed to do!

For those who would like to continue on in July, please record your information on the same spread sheet as before. Jen will update later. There are three tabs, Daily Exercises, Weekly Weight and Measurements. Measurements is optional, but extra points can be scored. You will be responsible for posting your own scores.

https://docs.google.com/spreadsheet/lv?key=0AqfM2VasNXWbdEQ1X0E0MDE2YTBZUm94S3k4d0lRb1E

The rules are the same as before.

Here are this weeks challenges (I took them from January)....


Weekly Challenge - SODIUM
Our weekly challenge for week one is going to be focusing on sodium. If you stay under on your daily sodium you earn 1 point.

MONDAY

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.


TUESDAY
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)


WEDNESDAY

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 squats


THURSDAY

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


FRIDAY

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

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


SUNDAY

rest and weigh in

PLEASE let me know if you are in. Remember this is just our team and we are doing this for OURSELVES. With all the encouragement the 5 of us can give each other. It makes me stay on track and I am thankful everyday for you all.
Thanks...Let me know if you are in...
LIBBY

I'm in for the first two weeks of July. Then, we're moving out of our house on the 14th, and going on vacation for a week. I'm not so sure I can keep up while on vacation. Then, I should be back to normal around the 23rd-24th.

7-2. Exercises done. Under sodium
7-3. Exercises doen. Will be under sodium
7-4
7-5
7-6
7-7

7-2 Exercises done, over sodium
7-3 Exercises done, over sodium
7-4
7-5
7-6
7-7

Sodium is my hardest when I don't cook myself! I've been busy moving, so we ate out (ordered Chinese...so bad!). No more this week!!

7-2 Exercises done, under. sodium
7-3 Exercises done, under sodium
7-4 exercises done....under sodium
7-5
7-6
7-7