[katy trail]

we have the holy cow planks challenge. what about a squats, lunges or other moves that are kinder to the knees. the fat seems to stick to my legs like super glue. let's band together, and work it off!
oooh and side lunges. oooh those are soo evil the next day.

[ma26]

I'm in! My lower half is where the fat clings in the most die hard of ways. Even years ago when I was at my goal weight I had thighs I always wanted to hide.

[khat]

I hate my thighs.. I can't tone them up. My whole body is changing, I can see definition in my arms and calves but the thighs urgghhh!! Oh and my love handles! WTH why won't fat come off where we want it to come off!!

[Summerfawn]

Count me in please!

[katy trail]

i can feel the muscle when i'm in squat position, but when i'm standing people can't see a difference. they are slimmer than before.

some of this is genetics. body type. most of my household is ectomorphs. i'm never going to be like that. i can combine cardio, strength training, and low fat healthy diet. reducing fat %, eventually on the legs too.

does anyone have ideas of how they want the routine?
should we have a high and low impact version?
we need to remember different planes of movement.
lunges, squats, step- all up and down motion

speed skaters, side/lateral lunges, hopping side to side- these move side to side, horizontally.

[katy trail]

example routine:
hold something as your weight if you need extra challenge. and remember to warm up the muscles first.

10 singles, then 5 'pulses' of each exercise. then try to do it again. note the difficulty, if you used a wt, how heavy?

squats
plies(pleeeaaay)
walking lunges
alternating side lunges
wall sit/wall squat- start with 30 seconds
(sit in an imaginary chair, back leaning on the wall, knees at a right angle, and hold.)

(A pulse is common on Cathe Friedrich fitness workouts. Simply go half way up in the exercise.)
tell me what you think? for the pulses on side lunges, could do 5 on 1 side at a time.

for all the exercises there are lots of websites to show pictures/video of how to do it. u tube often has demos. about.com also has lots of pictures of different exercises, along with a guide for beginners, advanced, expert levels. you can modify almost any exercise easier or harder by changing the position, adding pulses, using an exercise ball, resistance band or weight.

[katy trail]

after i posted i remembered dead lifts. those work the hamstrings really well. there's alot to choose from. but we need to keep it simple, easy to do with no equipment, and easy to remember. i guess no on dead lift. requires equipment.

we could make a bonus level or something. very difficult moves. such as 'fire walkers' tie resistance band around legs, squat and walk sideways. i haven't done these yet, but i'm psched!

[wickedlady]

ooh, how about that one where you put your back against a wall and bend down like you're sitting in a chair and hold it? evil.

[ange82much]

Did squats at the gym for the first time in 2 months on tues.

The consequences are that i would join you all, but can now hardly move!!

Hurty quads!! Going downstairs is a nightmare.

My advice is to take it easy if you're starting out!!

[katy trail]

angel- good job! try to stretch, moving around tends to help. maybe an epson salt bath.

wicked-sure, those are wall sits. like a squat, but using the wall at your back. these are so much harder than they look lol. also, for beginners (or anyone learning proper form) this keeps the back straight instead of bending too far forward.
kids can even do them. my 9yr old tends to fall down in the squat position without the wall for support. beginners can also do squats above a chair, but not touching it, in case you would lose your balance.
I hope everyone gives it a try. Let's push each other to try harder!