Exercise! - Mercy's, Diva's and Dr. Echo's CHallenge!




Mercy03
01-05-2010, 10:05 AM
5 minutes

Circuit 1
1 ) Wide Grip Pulldown
3 sets of 15
This exercise targets the muscles along the side of your upper back.
2 ) Lying Leg Raises
3 sets of 15
Lying Leg Raises emphasize the lower abs.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 2
1 ) Seated Row
3 sets of 15
This exercise targets your upper and outer back muscles
2 ) Cross-Over Lunge
3 sets of 15
This type of modified lunge places greater emphasis on the sides of your glutes.
3 ) Straight Leg Squat Thrust
3 sets of 1
1 minutes
Try to work up to a minute of these leg squat thrusts in a row.


Circuit 3
1 ) Backward Lunge
3 sets of 15
You will feel this version of the lunge more in your hamstrings.
2 ) Jumping Squat
3 sets of 15
The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes.


Circuit 4
1 ) Reverse-Grip Curls
3 sets of 15
This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps.
2 ) Scissors
3 sets of 15
Two for the price of one! Scissors work the lower abs as well as inner thighs.
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Hammer Curls
3 sets of 15
This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that reside underneath the biceps.
2 ) Reverse Crunches
3 sets of 15
The reverse crunch specifically targets the lower abs and transverse abs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Diva
01-05-2010, 11:16 AM
Written down and will do this later today! Are ya trying to kill me???? LOL!

(PS) Some I can't do because no GYM, but I think I can modify.

Thanks girly!

Mercy03
01-05-2010, 11:21 AM
Written down and will do this later today! Are ya trying to kill me???? LOL!

(PS) Some I can't do because no GYM, but I think I can modify.

Thanks girly!

You don't need a gym for this:D These are my fitness plan from Jillian's MIchaels website. So adapt my friend:hug:


Diva
01-05-2010, 03:14 PM
Girl I tried. I have what I managed to get in on the Exercise thread. I may try and get the rest in tonight when I watch The Biggest Loser. ;)

Mercy03
01-05-2010, 04:11 PM
Girl I tried. I have what I managed to get in on the Exercise thread. I may try and get the rest in tonight when I watch The Biggest Loser. ;)

That's what I am going to do. Cardio already done, Jm's during the show. It always motivates me. You know, if the 400 pound chick can do it so can I kind of thing lol

Echo
01-06-2010, 04:59 PM
Thanks Mercy!!! will try my best to get them done :) hoping to do some cardio tommorow

Mercy03
01-06-2010, 08:18 PM
Thanks Mercy!!! will try my best to get them done :) hoping to do some cardio tommorow


Your welcome Dr. Echo. Glad you are back, we need all the support that we can get.:hug::hug:

p.s. nice new pic:D

I walked 2 miles today, had an "off" day my Jillian Michaels program.

Nella
01-06-2010, 09:12 PM
OK girls, here I come!!!

I've got the house chores done for the night, still trying to catch up from vacation, ya know.

Mercy, what's the plan? We do all the circuits in one day? I'm going to start with circuit 1 and see where I get tonight. Thanks for the motivation!

Mercy03
01-06-2010, 10:40 PM
OK girls, here I come!!!

I've got the house chores done for the night, still trying to catch up from vacation, ya know.

Mercy, what's the plan? We do all the circuits in one day? I'm going to start with circuit 1 and see where I get tonight. Thanks for the motivation!

I will post my workout from Jillian Michaels website that I joined last month everyday.

Welcome back Chica:hug::hug:

Mercy03
01-07-2010, 08:54 AM
This is Level 3 on JM's workout:D

Warm Up/Prep
5 minutes

Circuit 1
1 ) Scorpion Push-Up
2 sets of 15
This push-up tests your balance and keeps your legs active as you work your arms and abs.
2 ) Dropsys
2 sets of 15
With dropsys, be sure not to let your foot drop all the way to the ground or it defeats this purpose of the exercise.
3 ) Jumping Squat
2 sets of 1
1 minutes
The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes.
4 ) Standing Mountain Climber
2 sets of 1
1 minutes
This standing version of the traditional Mountain Climber steps it up to a whole new level!
5 ) Pike Crunch
2 sets of 20
Try to keep yourself balanced while using your core during this move -- it's tough!


Circuit 2
1 ) Reverse Squat With Chest Press
2 sets of 15
You're going to show me how low you can go with this tough and extremely effective move.
2 ) Surrenders
2 sets of 15
Create strong shoulders, quads, glutes and calves with this move.
3 ) Knee Tuck Jump
2 sets of 1
1 minutes
Get ready because you're gonna need all of your energy for this explosive core move!
4 ) Swing Kicks
2 sets of 1
1 minutes
Get a cardio workout along with conditioning your lower body.
5 ) Standing Oblique Crunches With Leg Raise
2 sets of 20
This old-school crunch is about as effective as it gets


Circuit 3
1 ) Static Lunge With Lateral Shoulder Raise
2 sets of 15
This move will not only get you the best shoulders of your life, it'll help shape up your backside too!
2 ) Towel Flys
2 sets of 15
It looks a little like you're cleaning the floor when you do this move, but you're really developing a killer chest and core.
3 ) Squat Jack
2 sets of 1
1 minutes
This variation of the traditional jumping jack is great for getting your heart rate up while really working the lower body.
4 ) Jumping Liberty
2 sets of 1
1 minutes
Get ready to work those arms with this quick-burst move!
5 ) Side Plank With Inner Thigh Raise
2 sets of 20
This three-in-one move will strengthen and tighten your inner and outer abs as well as your inner thighs! But beware, it's a tough one!


Circuit 4
1 ) Side Lunge With Anterior Shoulder Raise
2 sets of 15
Target your glutes, quads and shoulders together with this modified lunge.
2 ) Sumo Squat With Tricep Extension
2 sets of 15
Kiss that underarm waddle and inner-thigh jiggle goodbye with this effective combo move.
3 ) Jumping Lunges
2 sets of 1
1 minutes
This is a killer exercise used by athletes to develop explosive power and core strength.
4 ) Pliť Hops
2 sets of 1
1 minutes
This plyometric squat variation is a great strength builder for your lower body!
5 ) Extended Plank
2 sets of 1
1 minutes
This variation places much greater emphasis and intensity on the rectus abdominus because you are not able to utilize your arms as pillars to support your body weight.


Circuit 5
1 ) Triceps Kickbacks
2 sets of 15
Isolate your triceps and say goodbye to flabby arms.
2 ) Back Lunge With Front Kick
2 sets of 15
This lunge will really get your heart pumping!
3 ) Rock Star Jump
2 sets of 1
1 minutes
These jumps work your glutes and abs and will give you a rock star body in no time.
4 ) Jumping Rope
2 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
5 ) Plank Twists
2 sets of 20
Plank twists work not only the rectus abdominus but the internal obliques as well.

Nella
01-07-2010, 11:27 AM
Ok, well I got through some of the exercises before SD needed homework help, then it was bedtime for me too.

These are great circuits. I just need to look up some of them to see how they are done. I assume I can either find it online or in JM's books.

Mercy03
01-07-2010, 01:47 PM
I will try to research some of them. I think that retiredone has used the link that I am thinking of before..

Mercy03
01-07-2010, 01:54 PM
This is fitness level 2 Nella, it is easier and you might know more of these exercises.


Warm Up/Prep
5 minutes

Circuit 1
1 ) Dumbbell Chest Press
3 sets of 15
Strengthen your shoulders and your chest in one move!
2 ) King Squat
3 sets of 15
The king squat develops core strength to maintain balance as well as to improve flexibility and overall leg strength.
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 2
1 ) Plyo Push-Up
3 sets of 15
The plyometric push-up builds muscle by adding resistance to the regular push-up.
2 ) Jumping Squat
3 sets of 15
The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes.


Circuit 3
1 ) Bench Dip
3 sets of 15
Use a chair or a bench, and your own body weight, to work your triceps.
2 ) Step Plyos
3 sets of 15
Step up for more shapely quads and thighs.


Circuit 4
1 ) Reverse-Grip Shoulder Press
3 sets of 15
This shoulder press variation does work your entire shoulder, but it specifically targets the anterior or front head of the muscle.
2 ) Weighted Crunch
3 sets of 15
The weighted crunch is for building a "six-pack." This modification targets your upper abs, and adding weight to the exercise stimulates muscle growth.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Triceps Kickbacks
3 sets of 15
Isolate your triceps and say goodbye to flabby arms.
2 ) Double Crunch
3 sets of 15
The double crunch targets your entire rectus abdominus. It is very difficult but very effective.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.

Mercy03
01-07-2010, 01:58 PM
http://www.abc-of-fitness.com/info/full-crunch.asp

Nella, above is the link to any exercise that you don't know how to do.

Echo
01-07-2010, 07:40 PM
Your welcome Dr. Echo. Glad you are back, we need all the support that we can get.:hug::hug:

p.s. nice new pic:D

I walked 2 miles today, had an "off" day my Jillian Michaels program.

~Thanks babe!!! :)

well done on your 2 mile hike.

today i did biggest loser 30 day jump start workout, cardio I and cardio II (total of 22 minutes, new dvd, so was checking it out hehe)

and then did 30 minutes on the bike to burn a total of 500 calories.

tommorow going to do one of jillians workout dvds. they are tough! ;)

Nella
01-08-2010, 12:13 AM
Thanks Mercy!!! Working on it right now! Not all the moves, but it's better than nothing, right?

Let's hope we get this snow they've been talkng about so I can have a day off tomorrow and really get some workouts in!

Nella
01-08-2010, 12:24 AM
OK, got circuits 1, 5 done and one move out of 2, 3 & 4.

Also did some extra crunches after the Faint, Puke or Die Boost Challenge this week. And threw some kickboxing kicks in there just for pure torture, lol. I'm gonna feel it tomorrow. I've been out of practice.

Diva
01-08-2010, 09:00 AM
Thanks Mercy!!! will try my best to get them done :) hoping to do some cardio tommorow

Welcome back chicky! LOVE the new pic!

((((((((((Nella))))))))) Sooooo happy to see you too! I did day 1 and 2 of Mercy's workout and then I couldn't move. I've been possessed with the sickness and fever so I have been good for nothing the past couple of days. I still feel like poo.

The guys are both home today because it's 6 degrees here, snow everywhere and everything has closed. Yay me....

Mercy03
01-08-2010, 10:06 AM
Welcome back chicky! LOVE the new pic!

((((((((((Nella))))))))) Sooooo happy to see you too! I did day 1 and 2 of Mercy's workout and then I couldn't move. I've been possessed with the sickness and fever so I have been good for nothing the past couple of days. I still feel like poo.

The guys are both home today because it's 6 degrees here, snow everywhere and everything has closed. Yay me....

So sorry that you are not feeling well chica:hug::hug:. Get some rest, drink your fluids, yada yada yada, but most importantly, keep in touch with us here.

Mercy03
01-08-2010, 10:26 AM
Friday, January 08, 2010

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Wide Grip Pulldown
3 sets of 15
This exercise targets the muscles along the side of your upper back.
2 ) Cross-Over Lunge
3 sets of 15
This type of modified lunge places greater emphasis on the sides of your glutes.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Circuit 2
1 ) Military Shoulder Press
3 sets of 15
The Military Shoulder Press defines and tones the upper body.
2 ) Lying Leg Raises
3 sets of 15
Lying Leg Raises emphasize the lower abs.


Circuit 3
1 ) Superman
3 sets of 15
Develop your own superpowers with this back-strengthening move!
2 ) One-Leg Pelvic Thrust
3 sets of 15
This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step.
3 ) Squatting Lateral Step Plyos
3 sets of 1
1 minutes
This all-in-one move gets your heart and the rest of your body pumping by working your cardiopulmonary system, quads, and inner and outer thighs.


Circuit 4
1 ) Concentration Curls
3 sets of 15
The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation.
2 ) Side Plank
3 sets of 1
1 minutes
This all-in-one move targets the rectus abdominus, lower back, chest, and shoulders.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Reverse-Grip Curls
3 sets of 15
This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps.
2 ) Bicycle Crunch
3 sets of 25
The bicycle targets your rectus abdominus (inner and outer obliques).
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.

Echo
01-09-2010, 09:34 AM
Welcome back chicky! LOVE the new pic!

((((((((((Nella))))))))) Sooooo happy to see you too! I did day 1 and 2 of Mercy's workout and then I couldn't move. I've been possessed with the sickness and fever so I have been good for nothing the past couple of days. I still feel like poo.

The guys are both home today because it's 6 degrees here, snow everywhere and everything has closed. Yay me....

aww Thanks Diva baby!!! I really appreciate that and the compliment :)

yeh its snow here too!! its so pretty, but very cold!

sorry you not been feeling well. take it easy and rest up! :getwell:

Echo
01-09-2010, 09:35 AM
I did biggest loser chance workout dvd today does that count? hehe
out of the exercises you posted, i did jump rope, and bicep curls, which are part of the last chance workout. and i did bicycle crunches as a bonus afterwards as its part of the pop challenge :)

Mercy03
01-09-2010, 10:12 AM
Yes, yes it does:D

I off to the gym again, I think I'm getting addicted to going there, it's 9am here and I can't wait to go.:?:

It's my cardio only day so I did 65 min on the treadmill, running for 1 min every 5 min. Burned 340 cal, 3.34 miles

Echo
01-09-2010, 03:24 PM
aww thanks Mercy! glad it counts :D

wow way to go on the cardio!!! well done :) :cheer:thats awesome

Diva
01-09-2010, 03:35 PM
Yes, yes it does:D

I off to the gym again, I think I'm getting addicted to going there, it's 9am here and I can't wait to go.:?:

It's my cardio only day so I did 65 min on the treadmill, running for 1 min every 5 min. Burned 340 cal, 3.34 miles

I used to be addicted to my GYM too, especially when I had the eye candy goin' on! LOL!

Sat & Sunday's are usually rest days, but I walked a mile or so earlier.:)

Mercy03
01-10-2010, 10:51 AM
I used to be addicted to my GYM too, especially when I had the eye candy goin' on! LOL!

Sat & Sunday's are usually rest days, but I walked a mile or so earlier.:)




I'm off to the gym again, with the hard freeze we had last night, who wants to go out? So I am going to the gym. I don't even have a winter coat lol, just sweats.

Echo
01-10-2010, 11:27 AM
lol diva at eye candy

good on ya mercy for braving the cold!
hey nella! :wave:

did my cardio today. plyometrics jump training p90x :D 57 minutes, burned 532 calories. :broc:

good luck everyone for your weigh in!

i am showing a gain of 0.6lbs oopsie hehehe :devil:

Mercy03
01-10-2010, 01:28 PM
lol diva at eye candy

good on ya mercy for braving the cold!
hey nella! :wave:

did my cardio today. plyometrics jump training p90x :D 57 minutes, burned 532 calories. :broc:

good luck everyone for your weigh in!

i am showing a gain of 0.6lbs oopsie hehehe :devil:

LOL Echo, who cares, all that matters is that you are back.:hug: The weight will fall off sooner or later.

Forgot to post, 65 min treadmill 330 cal burned 3.30 miles:D

Echo, how come you burn so many more cal than me? Is it because I'm slacking lol, or just old:D

Echo
01-10-2010, 01:37 PM
LOL Echo, who cares, all that matters is that you are back.:hug: The weight will fall off sooner or later.

aww thanks Mercy! you're so right! :hug: yep i dont actually care all that much that i'm showing a gain for the first weigh in, i've decided that this time around - i'm gonna be less stressed about the weekly weigh ins, because i think we shouldn't feel apolagetic or anything. at the end of the day as long as overall the scale is going down, that's all that matters.

we're bound to see ups and downs along the way. besides its encouraging for others to see occassional gains - shows people its all part of the weight loss journey, its not always going to be losses.. and also may help to encourage people to keep going and not give up...

so thanks Mercy !


Forgot to post, 65 min treadmill 330 cal burned 3.30 miles:D

well done! :clap:

Echo, how come you burn so many more cal than me? Is it because I'm slacking lol, or just old:D

lol Mercy, no you're not slacking and you're not old!

plyometrics is a very intense hardcore cardio workout. its jump training, and my heart rate is constantly in the 80% range, sometimes even goes up to 90% for a few seconds. Tony horton has you constantly jumping up and down (i use my rebounder to protect my knees) its a KILLER workout. i wouldnt do it more than once a week.

so thats why i burn so many calories when i do plyometrics, because of the nature of the workout. if i were to do bike or what not, i wouldnt burn as many calories. different exercises results in different calorie burns. :flame:

65 minutes on a treadmill is very impressive Mercy! :)
do you have a heart rate monitor? or are you going by what the machine is telling you ?

Mercy03
01-10-2010, 02:07 PM
65 minutes on a treadmill is very impressive Mercy!
do you have a heart rate monitor? or are you going by what the machine is telling you ?


I am using what the machine is telling me. Out of the 8 different programs on the machine, I am focusing on the "fat burn" program.According to my age and weight, a 112 heart rate is in the fat burning zone and 128 is cardio.

I am 48 and weigh 143 so this is what the machine tells me according to my figures. I am sure there is probably a 20-30 percent discrepancy in those figures as well.

I also know it can't possibly calibrate that I am running on a 5 min interval for 1 min to increase my endurance.

Mercy03
01-10-2010, 02:15 PM
[QUOTE=Echo;3086498]aww thanks Mercy! you're so right! :hug: yep i dont actually care all that much that i'm showing a gain for the first weigh in, i've decided that this time around - i'm gonna be less stressed about the weekly weigh ins, because i think we shouldn't feel apolagetic or anything. at the end of the day as long as overall the scale is going down, that's all that matters.


Your above statement is exactly where I am at chica. I definitely want to lose the weight, but is not going to be my main goal. If I stay the same for 2 weeks so be it, I am still holding myself accountable for weighing in, but It's not going to be the "end" all.

The weight will drop off eventually I'm sure.:D

My fitness at my age matters the most and if I can exercise and be happy 6 days a week, isn't that all that matters anyways?

I went to the Doctor last month and I am truly on the better side than most at my age. Normal heart rate, blood pressure, hdl, ldl normal, normal blood suger, so that being said, I am on no meds, and I consider myself very fortunate.:)

Echo
01-10-2010, 03:31 PM
wow Mercy thats totally awesome ! and i couldnt agree with you more. what matters is your level of fitness. i love the weekly weigh ins, cause it does help me stay on track and i love having a weekly accountability

good on ya for having such a positive outlook!

you're totally awesome!

Echo
01-10-2010, 03:34 PM
I am using what the machine is telling me. Out of the 8 different programs on the machine, I am focusing on the "fat burn" program.According to my age and weight, a 112 heart rate is in the fat burning zone and 128 is cardio.

I am 48 and weigh 143 so this is what the machine tells me according to my figures. I am sure there is probably a 20-30 percent discrepancy in those figures as well.

I also know it can't possibly calibrate that I am running on a 5 min interval for 1 min to increase my endurance.

yeh machines wont accurately tell you what your burning, unless you wear a heart rate monitor. but its good to get a ballpark number :D