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Old 01-25-2010, 06:35 AM   #1  
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Default BLUE Teams WOSC Week 4 Last Chance Workout


For everyone who would like to participate in the challenge..
As was explained in the http://www.3fatchicks.com/forum/bigg...ease-read.html this will be the basic layout (basic Building Blocks of each Exercise Challenge with some added Challenges Thursday through Sunday to "rev" things up a little bit.

Please copy and paste the following format into your own post and then return to EDIT (update) that same post each day (or whenever you can through out the week)


Building Blocks

1. Cardio (30min. 3xs per week)

Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration

2. Strength Training (2xs per week)

Day / Activity / Duration
Day / Activity / Duration

3. Ab Focus (1x per week)

Day / Activity / Duration

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks

Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration

Last edited by Cape Breton Chick; 01-25-2010 at 06:38 AM.
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Old 01-25-2010, 06:44 AM   #2  
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Building Blocks

1. Cardio (30min. 3xs per week)

mon / walk in rocker shoes / 30
tues / walk / 40
wed / firm wave / 30

2. Strength Training (2xs per week)

Day / Activity / Duration
Day / Activity / Duration

3. Ab Focus (1x per week)

wed / Activity / 10

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks

thur / firm wave / 30
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
__________________

Last edited by thinnerbyjuly; 01-28-2010 at 08:11 AM.
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Old 01-25-2010, 06:48 AM   #3  
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Building Blocks

1. Cardio (30min. 3xs per week)

Monday/hills treadmill/30 minutes
Tuesday/pure power treadmill/30 minutes
Wednesday/pyramid treadmill/30 minutes

2. Strength Training (2xs per week)

Tuesday/chalean burn interval 1/35 minutes
Wednesday/chalean burn interval 2/35 minutes

3. Ab Focus (1x per week)
Friday/chalean ab burner/10 minutes

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks
Monday/Chalean Burn It Off/20 minutes
Tuesday/ice skating/60 minutes
Thursday/turbo jam (short) and treadmill pyramid/50 minutes
Thursday/weight room circuit/30 minutes
Friday/chalean burn intervals/45 minutes
Saturday/chalean burn 3/30 minutes
Saturday/mini bursts treadmill/30 minutes
Sunday/turbo jam cardio/40 minutes
Sunday/power yoga/30 minutes

Last edited by mageorge; 01-31-2010 at 08:21 PM.
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Old 01-25-2010, 07:45 AM   #4  
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Building Blocks

1. Cardio (30min. 3xs per week)
Monday / Gazelle / 2 miles
Tuesday/ Gazelle Workout DVD / 30 min.
Thursday / Gazelle Workout DVD / 30 min.

2. Strength Training (2xs per week)
Monday / Jillian Micheals DVD / 50 min.
Friday / Jillian Micheals DVD / 50 min.

3. Ab Focus (1x per week)
Tuesday / Pilates / 55 min.

Additional Blocks
Thursday / Yoga / 50 min.
Friday / Gazelle / 2 miles
Saturday / Gazelle Workout DVD / 30 min.
Saturday / Pilates / 45 min.

Last edited by Gracie789; 01-31-2010 at 08:19 AM.
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Old 01-25-2010, 08:40 AM   #5  
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Building Blocks

1. Cardio (30min. 3xs per week)

Monday / 5km treadmill / 38:33mins
Day / Activity / Duration
Day / Activity / Duration

2. Strength Training (2xs per week)

Day / Activity / Duration
Day / Activity / Duration

3. Ab Focus (1x per week)

Day / Activity / Duration

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks

Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
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Old 01-25-2010, 12:37 PM   #6  
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Building Blocks

1. Cardio (30min. 3xs per week)

Monday / Walking / 80 minutes
Tuesday / Walking / 73 minutes
Wednesday / Walking / 70 minutes

2. Strength Training (2xs per week)

Tuesday / 60 Counter Push-ups / 5 minutes
Wednesday / 20 Squats / 5 minutes

3. Ab Focus (1x per week)
Sunday / Crunches / 5 minutes


Additional Blocks

Tuesday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jump), running/ 8 minutes
Thursday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jump), Walking/ 85 minutes
Friday / Walking / 85 minutes
Saturday / Walking, Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jump), 60 Counter push-ups/ 36 minutes
Sunday / Walking, Squats / 85 minutes

Last edited by retiredone; 01-31-2010 at 03:17 PM.
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Old 01-25-2010, 12:38 PM   #7  
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Talking Week 4 Jan 25-31

Building Blocks

1. Cardio (30min. 3xs per week) Goal Met-105mins
Mon/Burn Intervals/40mins
Tues/Cardio Party2/40mins
Sun/Burn It Off/25mins



2. Strength Training (2xs per week) Goal Met 70mins
Thurs/Burn Phase wk2-d3/35mins
Sat/Burn Phase wk3-d1/35mins



3. Ab Focus {1x per week}Goal Met: 26mins
Wed/standing/floor Ab work/10mins
Fri/Extreme Abs/16mins


*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks
Mon/12 Tri P/U/2mins
Wed/12 Tri P/U/2mins
Thurs/12 Tri P/U/2mins
Fri/12 Tri P/U/2mins
Sat/12 Tri P/U/2mins
Sun/12 Tri P/U/2mins




Total Bonus Minutes Logged-12mins

Total Exercise Minutes-180mins+ 39 bonus mins=219mins All Goals Met
180 mins Required

Last edited by Institches21; 01-31-2010 at 04:01 PM.
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Old 01-25-2010, 05:05 PM   #8  
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Building Blocks

1. Cardio (30min. 3xs per week)

Monday / 2 mile leslie walk w/weighted belt / 30min
TuesDay /2mi leslie walk w/weighted belt/ 30min
WenesDay /1 mile walk/ 20min


2. Strength Training (2xs per week)

Day / Activity / Duration
Day / Activity / Duration

3. Ab Focus (1x per week)

ThursDay / belly dancing / 45min
*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks

FriDay / 2mi walk /30 min
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration

Last edited by Catsgetnhealthy; 01-30-2010 at 05:39 PM.
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Old 01-25-2010, 08:18 PM   #9  
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Building Blocks

1. Cardio (30min. 3xs per week)

Monday / Walking / 30 minutes
Wednesday / Urban Rebounder / 30 minutes
Saturday / Walking / 60 minutes

2. Strength Training (2xs per week)

Saturday / Toning Ball / 15 minutes
Sunday / Toning Ball / 15 minutes


3. Ab Focus (1x per week)

Saturday / Reverse Crunches / 5 minutes


Last edited by ars; 01-31-2010 at 09:54 PM.
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Old 01-25-2010, 10:43 PM   #10  
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Building Blocks

1. Cardio (30min. 3xs per week)

Tues / stairstepper / 30 min
Wed / treadmill / 30
Fri / Bike/ 30 min

2. Strength Training (2xs per week)
Tues / Weights / 45
Fri / Weights / 45

3. Ab Focus (1x per week)

Mon / Ab Jam / 20 min

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks

Tues / Pilates / 20 min
Wed /Bowling / 45 min
Sun / Bowling / 30 min
Day / Activity / Duration
Day / Activity / Duration

Last edited by dream710; 01-31-2010 at 08:35 PM.
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Old 01-26-2010, 11:41 AM   #11  
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Building Blocks

1. Cardio (30min. 3xs per week)

Mon / slow walk / 1.5hrs (grocery shopping)
Tue / WATP 2 mile / 35 min
Wed / WATP 2 mile/ 35 min
Fri / WATP 3 mile / 46 min
Sat/ slow walk / many hours of shopping


2. Strength Training (2xs per week)

Day / Activity / Duration
Day / Activity / Duration

3. Ab Focus (1x per week)

Day / Activity / Duration

Last edited by Bigmid; 01-30-2010 at 09:28 PM.
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Old 01-26-2010, 01:56 PM   #12  
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Building Blocks

1. Cardio (30min. 3xs per week)

friday / bike/ 1 hour and 14 minutes: burned 500 calories
saturday / p90x plyometrics jump training/ 58 minutes. burned 513 calories
saturday/ bike / approx 1 and half hours: burned 506 calories

2. Strength Training (2xs per week)

thursday / weights whilst watching biggest loser hehe (biceps, triceps, legs etc) / 78 minutes: burned 560 calories
Day / Activity / Duration

3. Ab Focus (1x per week)

thursday / p90x core synergistics / 59 minutes: burned 444 calories

*** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

Additional Blocks

Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration

2,523 calories burned this week (worked out 3 days this week)

Last edited by Echo; 01-31-2010 at 02:11 PM.
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