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Old 02-15-2010, 06:12 AM   #1  
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Default Blue Team Week 7 WOSC 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; 02-22-2010 at 06:14 AM.
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Old 02-15-2010, 07:19 AM   #2  
Losing weight since 2009
 
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Location: Southern Illinois
Posts: 482

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Height: 5'7
Default
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)
Thursday / Pilates / 45 min.

Additional Blocks
Tuesday / Yoga / 60 min.
Friday / Gazelle / 2 miles
Saturday / Gazelle Workout DVD / 30 min.
Saturday / Yoga / 45 min.
Last edited by Gracie789; 02-21-2010 at 06:27 AM.
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Old 02-15-2010, 07:39 AM   #3  
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Default
uilding Blocks

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

Monday / Circuit Training / 45 mins
Wednesday / 3km Treadmill / 23 mins
Day / Activity / Duration

2. Strength Training (2xs per week)

Day / Activity / Duration
Day / Activity / Duration

3. Ab Focus (1x per week)

Monday / 2up-2down crunches / 5 mins

*** 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 dayoneagain; 02-17-2010 at 05:12 AM.
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Old 02-15-2010, 07:44 AM   #4  
fake it till you make it!
 
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Location: Portage, Pennsylvania
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Default
Building Blocks

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

Monday/speed ladder treadmill/50 minutes
Tuesday/wave rock it off/40 minutes
Wednesday/BL cardio max/20 minutes

2. Strength Training (2xs per week)

Monday/chalean push phase 1/35 minutes
Wednesday/chalean push phase 2/35 minutes

3. Ab Focus (1x per week)

Tuesday/wave ab express/20 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

Thursday/sweatin to the oldies/40 minutes
Thursday/weight room/20minutes
Friday/chalean push phase 3/35 minutes
Saturday/chalean burn intervals/50 minutes
Saturday/ab burn/10 minutes
Last edited by mageorge; 02-20-2010 at 06:44 PM.
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Old 02-15-2010, 11:56 AM   #5  
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Default
Building Blocks

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

monday / Bike / 35 min
Tuesday / Treadmill / 30 min
Thurs / Elliptical / 30 min

2. Strength Training (2xs per week)

Mon / Weights / 75 min
Thurs /Weights / 60 min

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

Monday / Treadmill / 10 min
Tues / Bike / 15 min
Wed /Bowling / 45 min
Wed / Pilates / 40 min
Thurs / Treadmill / 10 min
Fri/30 day shred/30 min
Last edited by dream710; 02-19-2010 at 09:58 PM.
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Old 02-15-2010, 12:43 PM   #6  
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Posts: 1,821

Default
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
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Old 02-15-2010, 01:00 PM   #7  
50 is the new 40!
 
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Location: Orlando florida
Posts: 735

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Height: All of 5ft Tall
Default
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
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Old 02-15-2010, 01:51 PM   #8  
Lose the holiday lbs!
 
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Location: London
Posts: 1,640

S/C/G: 174/163.8/150

Height: 5.7 ft
Default
Building Blocks

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

monday/ walking/ 40 minutes
Day / Activity / Duration
Day / Activity / Duration

2. Strength Training (2xs per week)

sat / p90x chest shoulders and tricpes / 55 minutes: 206 calories burned
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 Echo; 02-20-2010 at 01:59 PM.
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Old 02-15-2010, 02:40 PM   #9  
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Posts: 314

S/C/G: 223/212/size 6

Height: 64 inches
Default
Building Blocks

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

mon / walking / 20
Day / Activity / Duration
Day / Activity / Duration

2. Strength Training (2xs per week)

mon / shoveling snow / 15
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 thinnerbyjuly; 02-15-2010 at 08:11 PM.
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Old 02-15-2010, 05:07 PM   #10  
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Location: Ga
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Height: 5' 5.5
Default
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
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Old 02-15-2010, 05:07 PM   #11  
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Location: Newfoundland, Canada
Posts: 2,566

S/C/G: 180/154.5/125

Height: 5 feet 2 inches
Default
Building Blocks

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

Tuesday / Walking / 75 minutes
Wednesday / Walking / 100 minutes
Thursday / Walking / 85 minutes

2. Strength Training (2xs per week)

Tuesday / 60 Counter Push-ups / Duration
Wednesday / Fitness Test practice / 4 minutes 15 seconds

3. Ab Focus (1x per week)

Day / Activity / Duration


Additional Blocks

Thursday / 60 Counter Push-ups / 5 minutes
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Last edited by retiredone; 02-18-2010 at 11:33 AM.
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Old 02-15-2010, 07:22 PM   #12  
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Height: 5'9"
Default

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
Last edited by ars; 02-15-2010 at 07:23 PM.
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