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Old 02-22-2010, 06:15 AM   #1  
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Default Blue Team WOSC Week 8 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
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Old 02-22-2010, 06:40 AM   #2  
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Location: Portage, Pennsylvania
Posts: 81

S/C/G: 128/ticker/110

Height: 5'1"
Default
Building Blocks

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

Tuesday/Tae Bo/50 minutes
Wednesday/fat burn treadmill/45 minutes
Thursday/BL cardio max #1,3/35 minutes

2. Strength Training (2xs per week)

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

3. Ab Focus (1x per week)

Friday/chalean ab burn/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/BL weight loss yoga #2, #3/35 minutes
Tuesday/30 Day Shred level 1/30 minutes
Friday/chalean burn intervals/45 minutes
Saturday/weight loss workout treadmill/60 minutes
Sunday/chalean push phase 3/35 minutes
Sunday/chalean recharge/20 minutes
Last edited by mageorge; 02-28-2010 at 09:00 PM.
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Old 02-22-2010, 08:42 AM   #3  
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Location: Southern Illinois
Posts: 482

S/C/G: 310/138/132

Height: 5'7
Default
Building Blocks

1. Cardio (30min. 3xs per week)
Monday / Walk-Jog / 3 miles
Tuesday / Walk-Jog / 3 miles
Wednesday / Walk-Jog / 3 miles

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

3. Ab Focus (1x per week)
Tuesday / Pilates / 45 min.

Additional Blocks
Monday / Yoga / 60 min.
Friday / Walk-Jog / 3 miles
Saturday / Walk-Jog / 3 miles
Saturday / Pilates / 45 min.
Last edited by Gracie789; 02-27-2010 at 03:31 PM.
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Old 02-22-2010, 09:40 AM   #4  
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Default
Building Blocks

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

mon/ bike/ 52 minutes / 405 calories
Day / Activity / Duration
Day / Activity / Duration

2. Strength Training (2xs per week)

fri / p90x legs/ 1 hour / 380 calories
Day / Activity / Duration

3. Ab Focus (1x per week)

fri/ p90x Ab ripper X/ 16 mins / 87 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
__________________
Last edited by Echo; 02-26-2010 at 11:03 AM.
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Old 02-22-2010, 12:34 PM   #5  
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Default
Building Blocks

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

Monday / Elliptical / 35 min
Day / Activity / Duration
Day / Activity / Duration

2. Strength Training (2xs per week)

Monday / Legs/abs / 40 min
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

Monday / Bowling / 45 min
Monday / Pilates / 20 min
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
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Old 02-22-2010, 02:45 PM   #6  
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Default
Building Blocks

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

Mon/steps/5800=2.56m/4.12km=161.4 calories
Tue/steps forget number/102 calories
Wed/steps/5640(so far)/2.29m=4.01km=157 calories
Thur/steps/161 calories
Fri/steps/ 160 calories
Sat/WATP 2 mile + steps

2. Strength Training (2xs per week)

Mon/Wii ea active day2 of 30 day challange; 21min = 160.9 calories
Wed/Wii ea active day 3 (upper body mostly) 20 min = 104.6 calories
Thur/
Fri/Wii ea active custom workout 20min = 163 calories
Sat/Wii ea active day 4 (upper body) 17 min = 119 calories
Sun/Wii ea active day 5 19 min=139.9 calories

3. Ab Focus (1x per week)

Day / Activity / Duration
Last edited by Bigmid; 02-28-2010 at 11:06 PM.
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Old 02-22-2010, 02:54 PM   #7  
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Join Date: Apr 2008
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)

Monday / Walk/Jog (6.55 k)/ 64 minutes
Wednesday / Walk/Jog (6.55 k)/ 60 minutes!!!
Thursday / Walk / 83 minutes

2. Strength Training (2xs per week)

Tuesday / 60 Counter Push-ups / 5
Friday / 60 Counter Push-ups / 5

3. Ab Focus (1x per week)

Day / Activity / Duration

Additional Blocks

Friday / Walk / 75 minutes
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Last edited by retiredone; 02-26-2010 at 07:26 PM.
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Old 02-22-2010, 07:34 PM   #8  
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S/C/G: 300/ticker/165

Height: 5'9"
Default

Building Blocks

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

Monday / Rebounder + Walking / 45 minutes
Tuesday / Walking / 45 minutes
Wednesday / Rebounder / 30 minutes
Friday / Shoveling Snow / 45 minutes

2. Strength Training (2xs per week)

Friday / Shoveling Snow / 45 minutes
Day / Activity / Duration

3. Ab Focus (1x per week)

Monday / Belly Dancing / 10 minutes
Last edited by ars; 02-28-2010 at 10:19 PM.
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Old 02-23-2010, 03:59 AM   #9  
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Posts: 415

S/C/G: 210/ticker/165

Height: 5'10"
Default
uilding Blocks

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

Tuesday / 150 cals Stepper & 3.5km treadmill / 35 mins
Thursday / 5.65km Treadmill / 42 mins
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 dayoneagain; 02-25-2010 at 04:58 AM.
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