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Old 04-19-2010, 05:30 AM   #1  
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Default Blue Team WOSC Week 16 Last Chance Workouts

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 04-19-2010, 06:19 AM   #2  
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Building Blocks (p90x recovery week, #4)

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

Tuesday/walk run treadmill/60 minutes
Saturday/p90x cardio/45 minutes
Sunday/p90x yoga/75 minutes

2. Strength Training (2xs per week)

Tuesday/core synergistics p90x/55 minutes
Wednesday/kenpo/58 minutes

3. Ab Focus (1x per week)

Sunday/yoga belly 7/15 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/p90x yoga/90 minutes
Friday/p90x stretch/58 minutes
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration

__________________
Last edited by mageorge; 04-25-2010 at 09:06 PM.
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Old 04-19-2010, 11:16 AM   #3  
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Monday:
WATP 3 mile - 45 min - ? cal
Ea active custom WO - 35 min - 149.6 cal
Elliptical - 12 min - 133 cal

Tuesday:
Rest

Wednesday:
WATP 2 mile - 30 min - ?cal
Ea active custom WO - 32 min - 190.5 cal

Thursday:
WATP 2 mile - 30 min - ?cal
Ea active circut hard - 25 min - 209.5 cal

Friday:
WATP 2 mile - 30 min - ?cal
Ea active custom - 35 min - 205.5 cal

Saturday:
WATP 2 mile interval - 30 min - ?cal
Ea active circut hard - 28 min - 202.6 cal
shopping slow walk - 2 hrs. - ?cal

Sunday:
Elliptical - 12 min - 133 cal
Elliptical - 12 min - 139 cal
Last edited by Bigmid; 04-25-2010 at 04:50 PM.
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Old 04-19-2010, 11:23 AM   #4  
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Location: Cape Breton, N.S Canada
Posts: 588

S/C/G: 217.2/197.2/135

Height: 5'3


Default Blue Team WOSC Week 16 Last Chance Workouts

For everyone who would like to participate in the challenge..
As was explained in the Weight-ing on Spring 2010 Winter Challenge Information Thread -- Please Read!!! 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 04-19-2010, 01:01 PM   #5  
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Location: Southern Illinois
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S/C/G: 310/138/132

Height: 5'7
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Building Blocks

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


2. Strength Training (2xs per week)


3. Ab Focus (1x per week)


Additional Blocks
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Old 04-19-2010, 06:34 PM   #6  
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Building Blocks

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

tuesday/ running intervals / 54 mins: burned 475 calories
thursday / running/walking / 53 mins: burned 432 calories
sunday / bike intervals / 35 mins : burned 300 calories

2. Strength Training (2xs per week)

wednesday/ p90x shoulders and arms/ 59 minutes: burned 350 calories
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; 04-25-2010 at 05:15 PM.
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Old 04-20-2010, 06:27 AM   #7  
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1. Cardio (30min. 3xs per week)

Tuesday / c25k w1d1 / 30min
Day / Activity / Duration
Day / Activity / Duration

2. Strength Training (2xs per week)

Tuesday / BL last chance workout upper & lower body / 30min
Day / Activity / Duration

3. Ab Focus (1x per week)

Day / Activity / Duration

Additional Blocks

Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
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