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WEEKEND (Oct. 5-6) MINI CHALLENGE
200 STANDING HAMSTRING CURLS Here’s how to do them: http://www.youtube.com/watch?v=sMuh-Z4_PI8 Do you need more of a challenge? Try it with a resistance band: http://www.youtube.com/watch?v=z38Um9kz6_0 Or try it with a dumbbell: http://www.youtube.com/watch?v=dpDZdioG8rE No Dumbbells? How about a can of vegetables or a…
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FRIDAY (Oct. 4) MINI CHALLENGE
100 OVERHEAD TRICEP EXTENSIONS! Here’s how to do them: http://www.youtube.com/watch?v=4t3BC4PPNGs&feature=youtube_gdata_player If this is your second (or more) time doing these, try to use a heavier weight! Don't have weights? Surely there is something heavy around? A book? A couple of cans? Be sure to brag when you’re…
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THURSDAY (Oct. 3) MINI CHALLENGE
75 BURPEES (aka Squat Thrusts) Here they are again. They are a great cardio exercise that works out practically every muscle in your body! If this is your second (or more) time doing these, try to do an extra 5-10. **If you are new to this exercise or you have bad knees, simply step back into a plank, hold for a beat and…
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WEDNESDAY (Oct. 2) MINI CHALLENGE (w/super challenge option)
200 SIDE KNEE LIFTS Here’s how to do them: http://www.youtube.com/watch?v=LSSWCK8fwRU One hundred on the right and one hundred on the left. If you want to take it up a notch, use a resistance band tied around your ankles (or you could use ankle weights). Make sure to alternate legs. Super Challenge Option: Immediately…
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TUESDAY (Oct. 1) MINI CHALLENGE
300 CRUNCHES! Here’s how to do them: http://www.youtube.com/watch?v=Xyd_fa5zoEU Seems like a lot? Break them up throughout the day. Do crunches hurt your neck or back? Try standing crunches! Here’s how to do them. http://www.youtube.com/watch?v=0ueDpXC_Wao Post once to accept and post back again before midnight once you’re…
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MONDAY (Sep. 30) MINI CHALLENGE
100 SIDELYING EXTERNAL ROATIONS Here’s how to do them: http://www.youtube.com/watch?v=oNCuZh2Os_U This exercise should be initiated using very light weight (1-3 lb dumbbells). It’s great for strengthening your rotator cuff, stabilizing your shoulder and improving posture. No weights? Grab a can of vegetables or a water…
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WEEKEND (Sep28-29) MINI CHALLENGE(w/super challenge option)
300 PLIE SQUATS Here’s how to do them: http://www.youtube.com/watch?v=crfTgRbq4lg Super Challenge Option: Hop a few inches off the ground after every third squat. This quadruples the calorie burn! Post once to accept and post back before midnight Sunday once completed.
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FRIDAY (Sep. 27) MINI CHALLENGE
100 HIP RAISES Here’s how to do them: http://www.youtube.com/watch?v=1hkXkAIRcQQ Great for the back, glutes and abs. Post once to accept and post back once you are finished.
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THURSDAY (Sep. 26) MINI CHALLENGE
100 SUPINE BICYCLE CRUNCHES Here’s how to do them: http://www.youtube.com/watch?v=Zj9VYEOZKb0 We’re counting in singles, so everytime your elbow goes to your knee, that counts as one. Post once to accept and post back once you are finished.
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WEDNESDAY (Sep. 25) MINI CHALLENGE
300 JUMPING JACKS! Here’s how to do them: http://www.ehow.com/how_2090000_do-ajumping-jacks.html Are you just getting started or do you have knee problems? Try these low-impact jacks http://www.ehow.com/how_4515556_do-low-impact-jumping-jacks.html 300 is a lot so break them up if you need to! Post once to accept and post…
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TUESDAY (Sep. 24) MINI CHALLENGE
200 ARM CIRCLES Here’s how to do them: http://www.youtube.com/watch?v=6KPD7Mr7Yjk If you’ve been doing these for a while, add weights. If you are already using weights, try to kick it up a notch! Be sure to brag when you’re done! Great for round shoulders. Break them up. Use weights, use no weights, make big circles, or…
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MONDAY (Sep. 23) MINI CHALLENGE
300 LATERAL SKI JUMPS Imagine a line drawn on the floor. Jump over the line from side to side, using both feet; land with knees soft. We’re counting in singles today. Every time you jump, that counts as one. If jumping doesn’t agree with your knees, the low impact version is to step from side to side (try to balance on one…
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WEEKEND (Sep21-22) MINI CHALLENGE(w/super challenge option)
100 PUSH UPS! If this is your second (or more) time doing these, try to beat your previous # by 5 or 10! Be sure to brag when you’re done! Great for your arms/core. Break them up. ANY KIND COUNTS! Super Challenge Option: You might remember this from the last few months… my very good friend once wrote to me, “I see your 100…
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FRIDAY (Sep. 20) MINI CHALLENGE
100 GENIE SITS Here’s how to do them: http://www.sparkpeople.com/resource/exercises.asp?exercise=136 Great for the abs AND legs! Post once to accept and be sure to come back and brag once you’re finished!
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THURSDAY (Sep. 19) MINI CHALLENGE
100 SWING KICKS (50 on your left leg and 50 on your right leg) I love this one. Here’s how to do it: http://www.youtube.com/watch?v=Mp92qF9ZeZE Post once to accept and be sure to come back and brag once you’re finished!
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WEDNESDAY (Sep. 18) MINI CHALLENGE
100 LYING TRICEP LIFTS Lying face down and palms of your hands facing the ceiling, raise your arms as high as you comfortably can and hold for a beat. If you are not using weights, I recommend 100. If you are using weights, cut the number of reps in half. Don’t have weights? Grab anything a little heavy. Here’s how to do…
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TUESDAY (Sep. 17) MINI CHALLENGE
10- 30-Second Reverse Planks Here’s how to do them: http://www.youtube.com/watch?v=1s1bPYBPERU Post once to accept and post back once completed!
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MONDAY (Sep. 16) MINI CHALLENGE
300 JUMPING JACKS! Here’s how to do them: http://www.ehow.com/how_2090000_do-ajumping-jacks.html Are you just getting started or do you have knee problems? Try these low-impact jacks http://www.ehow.com/how_4515556_do-low-impact-jumping-jacks.html If this is your second (or more) time doing these, try to beat your previous…
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WEEKEND (Sep 14-15) MINI CHALLENGE(W/Super Challenge Option)
Five 60-Second PLANKS Here’s how to do them: http://exercise.about.com/od/abs/ss/abexercises_10.htm The Plank is great for building strong abdominal muscles! If this is your first time, start off by holding your plank for 10 seconds. If you can continue holding your plank with good form, stay up the whole minute or as long…
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FRIDAY (Sep. 13) MINI CHALLENGE
30 SPIDERMAN PUSHUPS Here’s how to do them: http://www.youtube.com/watch?v=TPJSCntC77U I recommend doing these in 3 sets of 10. If you have trouble, you can alternate coming down on one knee.
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THURSDAY (Sep. 12) MINI CHALLENGE
SIX 30-SECOND SIDE BRIDGES Here’s how to do them: http://www.youtube.com/watch?v=xKglcf6r7Gw Be sure to alternate sides (so you’ll be doing three on the left and three on the right). 3-minutes of work. Very fast, but very effective. Post once to accept and come back and tell us what you did.
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WEDNESDAY (Sep. 11) MINI CHALLENGE
100 LEG LIFTS Here’s how to do them: http://www.youtube.com/watch?v=dHSIerbp-CE If this is your second (or more) time doing these, try to beat your previous # by 5 or 10! Be sure to brag when you’re done!
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TUESDAY (Sep. 10) MINI CHALLENGE
300 MOUNTAIN CLIMBERS Much like the squat thrust, this exercise works out almost every muscle group and is also a great cardio exercise! While in the push-up position, alternate bringing your knees toward your chest. Here’s how to do them: http://www.youtube.com/watch?v=KI8u58hPam4 We’re counting in singles today, so every…
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MONDAY (Sep. 9) MINI CHALLENGE
75 TRICEP KICKBACKS Here’s how to do them: http://www.youtube.com/watch?v=ZO81bExngMI 75 on the right and 75 on the left! Post once to accept and post back before midnight once you’ve finished.
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WEEKEND (Sep. 7-8) MINI CHALLENGE
100 SIDE BENDS Stand with feet hip-width apart. Raise your arms straight up toward the sky. Slowly lean to the right, keeping your hips and legs in a stationary position. Rotate as far as you can and then move back to center. Repeat the move on the other side (that counts as one). If you’re new to this exercise, try it…
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FRIDAY (Sep. 6) MINI CHALLENGE
75 BURPEES (aka Squat Thrusts) I know, I know... The dreaded Burpees, but they are a great cardio exercise that works out practically every muscle in your body! **If you are new to this exercise or you have bad knees, simply step back into a plank, hold for a beat and stand back up.** Here is how to do high impact:…
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THURSDAY (Sep. 5) MINI CHALLENGE(w/super challenge option)
100 PUSHUPS! (Any kind count. If you need to do them against the wall or on your knees, that’s fine) * Super Challenge Option: 10 pushups (any kind count) followed immediately by 10 Supermans -- Here is how to do them: http://www.youtube.com/watch?v=cc6UVRS7PW4 Repeat for a total of 10 sets.
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WEDNESDAY (Sep. 4) MINI CHALLENGE
300 JUMPING JACKS! Here’s how to do them: http://www.ehow.com/how_2090000_do-ajumping-jacks.html Are you just getting started or do you have knee problems? Try these low-impact jacks http://www.ehow.com/how_4515556_do-low-impact-jumping-jacks.html 300 is a lot! Break them up if you need to! Post once to accept and post…
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TUESDAY (Sep. 3) MINI CHALLENGE
150 PLIE SQUATS Here’s how to do them: http://www.youtube.com/watch?v=crfTgRbq4lg Post once to accept and post back before midnight once completed.
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MONDAY (Labor Day) MINI CHALLENGE
200 ARM CIRCLES Here’s how to do them: http://www.youtube.com/watch?v=6KPD7Mr7Yjk If this is your second (or more) time doing these, try to beat your previous # by 5 or 10! Be sure to brag when you’re done! Great for round shoulders. Break them up. Use weights, use no weights, make big circles, or make small circles. It…
