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Mercy's, Diva's and Dr. Echo's blue team challenge
Started a new and improved thread:D
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65 min treadmill, 330 cal burned 3.34 miles:D
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Workout: Monday January 11, 2010
These are Jillian Michaels circuit workout from her website. Warm Up/Prep 5 minutes Circuit 1 1 ) 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. 2 ) Plyo Push-Up 3 sets of 15 The plyometric push-up builds muscle by adding resistance to the regular push-up. Circuit 2 1 ) Military Shoulder Press 3 sets of 15 The Military Shoulder Press defines and tones the upper body. 2 ) Sumo Squat 3 sets of 15 This squat modification places a greater emphasis on the inner and outer thighs. 3 ) Mountain Climbers 3 sets of 1 1 minutes It's an uphill battle! This killer move works your cardiopulmonary system, chest, shoulders, lower abs, and transverse abs. 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 ) One-Leg Pelvic Thrust 3 sets of 15 This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step. 3 ) Jumping Rope 3 sets of 1 2 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Circuit 4 1 ) 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. 2 ) 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 ) Russian Twists 3 sets of 15 Want six-pack abs? This is a full-on abdominal routine that works the rectus abdominus, internal and external obliques, 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. Cool Down 5 minutes |
I wonder if doing this twice last week had anything to do with my loss this week? ;)
Anyways, gonna write this down and prepare to be killed tomorrow, LOL! I hope everyone joins in! This is for ALL of the Blue team!:D |
I'll do it! Tomorrow is "kick my butt" day anyway XD
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Starry, I love your 20 something banner! So bright and pretty and Spring-like! I can't wait for Spring!:D
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Lordy girl, I had to look some of these up so I'd know what I am goin to be doin! Gonna pass on the jumping squats though...bad knees and all. ;)
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I just printed off these circuits and will do them this week. Will have to look some of this stuff up as I have no idea what they are.
I'll let you all know how I do and if I can walk after doing these!! Thank you Mercy for posting this. |
Thanks Mercy for sharing with us those circuits!!! the mountain climbers are killers, she does them in her dvds. i did some yesterday, i hate mountain climbers lol
today was cardio day for me! 82 minutes on the bike, (with a few minutes break half way through). burned 613 calories. :flame: |
Wahoo Echo!!! That's a heck of a calorie burn!! I hate the mountain climbers too. I usually do the modified ones after about 10.
I'll hop on these later Mercy. Thanks again! |
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Well done Dr. Echo:) |
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:hug: you're so cute! thank you Mercy. but the motivation behind the calorie burn was a coke float haha |
Okay, Screw a Plyo Push up! LOL! I'm half dead now! Thanks Mercy! Although I would like to punch you. I am gonna hvae to soak in a hot bath now! LOL!
Did everything but the squats and only 8 plyo push ups. UGH! |
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