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Exercise! Love it or hate it, let's motivate each other to just DO IT!

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

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Old 01-05-2010, 09:05 AM   #1
50 is the new 40!
 
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Default 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.
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Old 01-05-2010, 10:16 AM   #2
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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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Old 01-05-2010, 10:21 AM   #3
50 is the new 40!
 
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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 These are my fitness plan from Jillian's MIchaels website. So adapt my friend
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Old 01-05-2010, 02:14 PM   #4
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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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Old 01-05-2010, 03:11 PM   #5
50 is the new 40!
 
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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.
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
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Old 01-06-2010, 03:59 PM   #6
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Thanks Mercy!!! will try my best to get them done hoping to do some cardio tommorow
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Old 01-06-2010, 07:18 PM   #7
50 is the new 40!
 
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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.

p.s. nice new pic

I walked 2 miles today, had an "off" day my Jillian Michaels program.
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Old 01-06-2010, 08:12 PM   #8
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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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Old 01-06-2010, 09:40 PM   #9
50 is the new 40!
 
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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
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Old 01-07-2010, 07:54 AM   #10
50 is the new 40!
 
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This is Level 3 on JM's workout

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.
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Old 01-07-2010, 10:27 AM   #11
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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.
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Old 01-07-2010, 12:47 PM   #12
50 is the new 40!
 
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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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Old 01-07-2010, 12:54 PM   #13
50 is the new 40!
 
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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.
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Old 01-07-2010, 12:58 PM   #14
50 is the new 40!
 
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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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Old 01-07-2010, 06:40 PM   #15
Lose the holiday lbs!
 
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Originally Posted by Mercy03 View Post
Your welcome Dr. Echo. Glad you are back, we need all the support that we can get.

p.s. nice new pic

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!
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