Mercy's, Diva's and Dr. Echo's CHallenge!
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. |
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! |
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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. ;)
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Thanks Mercy!!! will try my best to get them done :) hoping to do some cardio tommorow
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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. |
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! |
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Welcome back Chica:hug::hug: |
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 ) Plié 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. |
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. |
I will try to research some of them. I think that retiredone has used the link that I am thinking of before..
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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. |
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. |
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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! ;) |
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