Blue Team 7 Challenge
 

I will do this today!

I have met your challenge Echo.

Now I dare you to do 3 reps of 12 of the "Low Bridge Leg Raise". See how to do these at this link: http://www.abc-of-fitness.com/info/l...-leg-raise.asp

I have met your challenge Retire. Now try this: Forward arm raise, 12 reps x-3

http://www.abc-of-fitness.com/traini...-arm-raise.asp

love ya girls!! :grouphug:

well done Retire on meeting my challenge , great job! and omg i love link you sent! so cool. gonna have a looksy around the site, awesome!!
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Retire I have met your challenge
:cb:

Mercy thanks for making a week 7 challenge, you so totally rock !!!

I have met your challenge ! :cb:

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I dare you to hold the chair yoga pose for 1 minute.

http://z.about.com/d/yoga/1/5/R/2/bigutkatasana.jpg

and then do 3 sets of 12 squats.

push your heels to the ground, stick your booty out, and dont let your knee go over your toe. keep your toes pointed straight ahead - all these things will take the pressure of your knee. the more you stick your butt out the better.

http://www.abc-of-fitness.com/traini...ght/squats.asp

I have met your challenge Echo:D

Next up:3 set of dumbell squats, 12x

http://www.abc-of-fitness.com/info/dumbbell-squats.asp

Where did you find the chair pose Echo? My legs were burning on the 12th second lol

Mr Tony Horton made us do it this morning !! - ie during my p90x legs workout on dvd that i did this morning.

it was great, so it thought i would torture you girls with it aswell!! hehehe

well done on doing it !!! im impressed ! you rock!!! here's a gold star for you :flow1:

I have met your challenge Mercy.:cb:

wow weights AND squats. i like how your evil mind works!! :devil:

next challenge:

Step up for 10 minutes, holding hand weights (3-6lbs). (which will burn approx 100 calories)

if you dont have a step, use stairs, or use a foot stool. anything that is sturdy that you can step up on.

Are you SURE YOU DIDN"T MEAN REPS?:D

I'm gone shopping for one day and you two have really been working out. Let's see what I can do this evening. :lol:

lol nope no reps. i simply want you to hold the weights - you're not going to move your arms, they will just be down by your side...

so just step up and down from your "step" for 10 minutes.

does that make sense? sorry if im not making it clear.
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lol Retiredone. Mercy has been kicking my booty hehe :devil:

join in on the party Retiredone :celebrate:

IT'S PERFECTLY EVIL, THANK YOU VERY MUCH.

I will do them now!

Done!
Done!

Done!

I'm leaving the step exercise until tomorrow when I recover sufficiently to do it. Puff, puff, ouch! :D

Next Dare: I dare you to do 3 sets of 12 reps of the "Hip Extension Back Leg Kicks."See how to do them here: http://www.fitness.com/exercises/98/..._leg_kicks.php

LOL!!! you are so cute Mercy! you crack me up! you go girl!! :cheer3:

well done Isabella!!! you rock star you! here's 3 gold stars for you :flow1: :flow1: :flow1:

i'm gonna do your dare tommorow Isabella. :)

Unbelievable!!!!!!!!!!!!!! WTG Retire:carrot:

I am going to do you dare tomorrow, but I am going to search one for you and echo now:D

I have completed that step thingy with weights echo:D

Next dare arm or biceps curl 12 reps 3x

http://www.abc-of-fitness.com/traini...iceps-curl.asp\

and this http://www.abc-of-fitness.com/info/reverse-curl.asp

12 reps x3

Done!!! Finallly got to these challenges!

Ok, here's the next one - Supermans!

Lay on you tummy, with your arms stretched out in front of you, then lift your arms and legs several inches off the ground, then back down. 2 sets of 15!