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May 2015 Challenge ~ May 25th - May 31st
15-MINUTE TOTAL-BODY WORKOUT HIGH SCHOOL REUNION WORKOUT #2 Borrowed from: The Women's Health Big Book of 15 Minute Workouts DO 12 TO 15 REPS FOR EACH EXERCISE *** Do the entire workout 2 or 3 times. LEGS UP PUSHUP WORKS: Chest, arms, shoulders, core • Assume a pushup position w/your feet on a low step or sturdy stack of…
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May 2015 Challenge ~ May 18th - May 24th
Full-Body Summer Shape-Up Circuit With Weights Borrowed from Susi May It's time to throw your weights around! Well, at least swing them. For today's workout of our Better-Body Challenge, we're adding dumbbells to our sweat session to build some metabolism-boosting muscle. This circuit workout, full of multitasking moves,…
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May 2015 Challenge ~ May 11th - May 17th
Borrowed these from Chris again! Superman Pushup https://www.youtube.com/watch?v=bLKT9LiIuOE Booty-Busting Lunge https://www.youtube.com/watch?v=jul7K0uR8GY Push up w/side step https://www.youtube.com/watch?v=-XiougKs1_c Side Plank w/Dumbbell Arm Extension https://www.youtube.com/watch?v=2JWG1-L947E Hop Hop Squat…
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May 2015 Challenge ~ May 4th - May 10th
New workout for this week...youtube links included. I borrowed this from Chris Freytag. Wall Sit w/Front Shoulder Raise Squat with back against wall, hips in line w/or just above your knees, feet hip-width apart and arms straight, holding 1 dumbbell in each hand. Raise dumbbells to shoulder height, then lower with control.…
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Apr 2015 Challenge ~ Apr 27th - May 3rd
Let's do it again! Tank Top Arms 15 Push Ups 24 Bicep Burners (8 full bicep curls, 8 half bicep curls, 8 full bicep curls) 15 Shoulder Presses 15 Push Ups 15 Tricep Dips 15 Back Rows 15 Lateral Raises 10 Pushups 15 Tricep Kickbacks 20 Tricep Pulse Backs Do these exercises twice. Modify or skip where necessary. Use the…
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Apr 2015 Challenge ~ Apr 20th - Apr 26th
Tank Top Arms 15 Push Ups 24 Bicep Burners (8 full bicep curls, 8 half bicep curls, 8 full bicep curls) 15 Shoulder Presses 15 Push Ups 15 Tricep Dips 15 Back Rows 15 Lateral Raises 10 Pushups 15 Tricep Kickbacks 20 Tricep Pulse Backs Do these exercises twice. Modify or skip where necessary. Use the heaviest weight you can…
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Apr 2015 Challenge ~ Apr 13th - Apr 19th
Just in Time For Spring: Arm-Sculpting Challenge Week 5 Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for…
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Apr 2015 Challenge ~ Apr 6th - Apr 12th
Just in Time For Spring: 28-Day Arm-Sculpting Challenge Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for…
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Mar 2015 Challenge ~ Mar 29th - Apr5th
Just in Time For Spring: 21-Day Arm-Sculpting Challenge Week 3 Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps…
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Mar 2015 Challenge ~ Mar 23rd - Mar 29th
Just in Time For Spring: 21-Day Arm-Sculpting Challenge Week 2 Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps…
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Mar 2015 Challenge ~ Mar 16th - Mar 22nd
Just in Time For Spring: 21-Day Arm-Sculpting Challenge Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for…
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Mar 2015 Challenge ~ Mar 9th - Mar 15th
This is for you Paula!! Tank Top Arms 15 Pushups 24 Bicep Burners (8 full curls, 8 half curls, 8 full curls) 15 Shoulder Presses 15 Pushups 15 Tricep Dips 15 Back Rows 15 Lateral Raises 10 Pushup 15 Tricep Kick Backs 20 Tricep Pulse Backs Do these exercises twice. I have always liked this workout!! Let me know what you…
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Mar 2015 Challenge ~ Mar 2nd - Mar 8th
I borrowed this from somewhere!! :p Let's do it again because #4 was so much fun! bwahahah! 1 Lying Overhead Reach • Lie on your back with your hips and knees both at 90-degree angles, using your low abs to press your lower back into the mat. With a dumbbell in each hand, raise your arms toward the ceiling, keeping the…
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Feb 2015 Challenge ~ Feb 23rd - Mar 2nd
I borrowed this from somewhere!! :p 1 Lying Overhead Reach • Lie on your back with your hips and knees both at 90-degree angles, using your low abs to press your lower back into the mat. With a dumbbell in each hand, raise your arms toward the ceiling, keeping the elbow joint slightly bent. • Reach your arms overhead,…
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Feb 2015 Challenge ~ Feb 16th - Feb 22nd
My arms need this...a lot, so I think we should do it again! I hope you don't mind. I'm starting to really like weights...I can blame that on my friend, Shelley, since she introduced me to them a long time ago! <3 <3 Shelley! I borrowed this from Jenny Sugar... 12 Best Dumbbell Exercises For Strong, Chiseled Arms When you…
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Feb 2015 Challenge ~ Feb 9th - Feb 15th
I borrowed this from Jenny Sugar... 12 Best Dumbbell Exercises For Strong, Chiseled Arms When you want to isolate specific muscle groups in the arms, using dumbbells is truly effective — get ready to feel the burn! Depending on your strength, grab at least two size weights ranging from five to 15 pounds so you can switch…
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Feb 2015 Challenge ~ Feb 2nd - Feb 8th
I borrowed this from Shane Barnard JD, NASM, ACE, AFAA, & USATF Certified. The Workout For each pair of exercises, complete the two moves back to back, for 30 seconds each without rest. After 1 minute of “best effort” activity, take a 15 second break to recover before starting the next pair exercises. Complete the entire…
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Jan 2015 Challenge ~ Jan 26th - Feb 1st
I liked this so let's play with our kettlebells again!! 5 Kettlebell Exercises plus Shelley's Quick Draw http://www.health.com/health/video/0,,20828657,00.html There is a short ad before his explanation of each exercise. 10 Goblet Squat - hold kettlebell upside down - squat 10 Kettlebell Clean - knees bent, holding…
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Jan 2015 Challenge ~ Jan 19th - Jan 25th
Let's play with some kettlebells!! I borrowed these from Cody Storey... 5 Kettlebell Exercises plus Shelley's Quick Draw http://www.health.com/health/video/0,,20828657,00.html There is a short ad before his explanation of each exercise. 10 Goblet Squat - hold kettlebell upside down - squat 10 Kettlebell Clean - knees bent,…
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Jan 2015 Challenge ~ Jan 12th - Jan 18th
I borrowed this from Maria Menovnos...A 7-Move Fat-Melting Workout Using the heaviest weight you can. 25 Dumbbell Squats 15 Deadlifts -- knees slightly bent 10 Overhead Presses 30 Standing Curls -- tighten core as you do these 10 Close-Grip Tricep Presses -- lying on a mat 10 Leg Drops -- in a crunch position, drop toes to…
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Jan 2015 Challenge ~ Jan 5th - Jan 11th
Let's try something different this week. Monday - Wednesday - Friday -- 30 seconds each/10 second rest between exercises -- Three Sets JJs (squat after jump if you choose) Step-Up using bench or chair or step Push-Up (w/rotation if you choose) Wall Sit Plank Squat Tuesday - Thursday - Saturday -- 30 seconds each/10 second…
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Jan 2015 Challenge ~ Dec 29nd - Jan 4th
Happy New Year Everyone!! Tame Back Bulge With 4 Exercise-Ball Moves If you don't have a stability ball do these on an exercise mat. 1 Back Extensions Targeting key muscles with this move helps to strengthen your back while improving your posture. • Lay your belly on a ball and find stability by spreading your legs wide…
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December Challenge ~ Dec 22nd -- Dec 28th
I borrowed these from 50 Full-Body Weight Exercises 1. Inchworm: Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking…
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December Challenge ~ Dec 29nd -- Jan 4th
Happy New Year Everyone!! Tame Back Bulge With 4 Exercise-Ball Moves 1 Back Extensions Targeting key muscles with this move helps to strengthen your back while improving your posture. • Lay your belly on a ball and find stability by spreading your legs wide and planting your toes on the floor. • Bring your arms in front of…
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December Challenge ~ December 15th --December 21st
Things are crazy and the wedding is this SATURDAY!! I really liked this workout, so I'm putting it out there again. I upped them all by 2. I'm hoping you still find this fun and different and inspiring!! :D 16 Ball Wall Squats (No ball? then do a 30 second wall squat) 16 Lateral Shuffles ...…
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December Challenge ~ December 8th --December 14th
Things are crazy now with the wedding getting closer. I really liked this workout, so I'm putting it out there again. I did change up the last two exercises and upped them all by 2. I'm hoping you still find this fun and different and inspiring!! :D 14 Ball Wall Squats (No ball? then do a 30 second wall squat) 14 Lateral…
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December Challenge ~ December 1st --December 7th
Let's do it again. If you don't have a kettlebell use a hand weight. Kettlebells are great for cardio, strength, and flexibility training . Start by picking up the weight of your choice—women usually grab between eight and 16 kg weights. Reps and sets will depend on intensity and fitness levels, for most of these moves, we…
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November Challenge ~ Nov 24th -- Nov 30th
Let's try some kettlebell exercises. If you don't have a kettlebell use a hand weight. Kettlebells are great for cardio, strength, and flexibility training . Start by picking up the weight of your choice—women usually grab between eight and 16 kg weights. Reps and sets will depend on intensity and fitness levels, for most…
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November Challenge ~ Nov 17th -- Nov 23rd
Let's do this again! I'm hoping you still find this fun and different and inspiring!! :D 12 Ball Wall Squats (No ball? then do a 30 second wall squat) 12 Lateral Shuffles ... https://www.youtube.com/watch?v=ZkC4epVed4Q 12 Close Grip Lat Pull-Downs ...https://www.youtube.com/watch?v=EQIJu5j5YD8 12 Seated Bent-Over Rear Flys…
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Spreadsheet Link
https://docs.google.com/spreadsheets/d/14IfD-_tNy_zT0UL17QrOcpu6BxCiyjRa4FyxM-pZ5SE/edit?usp=sharing Not sure if this is going to work. :p Chris
