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BLUE Teams WOSC Week 4 Last Chance Workout
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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 |
Building Blocks
1. Cardio (30min. 3xs per week) mon / walk in rocker shoes / 30 tues / walk / 40 wed / firm wave / 30 2. Strength Training (2xs per week) Day / Activity / Duration Day / Activity / Duration 3. Ab Focus (1x per week) wed / Activity / 10 *** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. *** Additional Blocks thur / firm wave / 30 Day / Activity / Duration Day / Activity / Duration Day / Activity / Duration Day / Activity / Duration __________________ |
Building Blocks
1. Cardio (30min. 3xs per week) Monday/hills treadmill/30 minutes Tuesday/pure power treadmill/30 minutes Wednesday/pyramid treadmill/30 minutes 2. Strength Training (2xs per week) Tuesday/chalean burn interval 1/35 minutes Wednesday/chalean burn interval 2/35 minutes 3. Ab Focus (1x per week) Friday/chalean ab burner/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/Chalean Burn It Off/20 minutes Tuesday/ice skating/60 minutes Thursday/turbo jam (short) and treadmill pyramid/50 minutes Thursday/weight room circuit/30 minutes Friday/chalean burn intervals/45 minutes Saturday/chalean burn 3/30 minutes Saturday/mini bursts treadmill/30 minutes Sunday/turbo jam cardio/40 minutes Sunday/power yoga/30 minutes |
Building Blocks
1. Cardio (30min. 3xs per week) Monday / Gazelle / 2 miles Tuesday/ Gazelle Workout DVD / 30 min. Thursday / Gazelle Workout DVD / 30 min. 2. Strength Training (2xs per week) Monday / Jillian Micheals DVD / 50 min. Friday / Jillian Micheals DVD / 50 min. 3. Ab Focus (1x per week) Tuesday / Pilates / 55 min. Additional Blocks Thursday / Yoga / 50 min. Friday / Gazelle / 2 miles Saturday / Gazelle Workout DVD / 30 min. Saturday / Pilates / 45 min. |
Building Blocks
1. Cardio (30min. 3xs per week) Monday / 5km treadmill / 38:33mins 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 |
Building Blocks
1. Cardio (30min. 3xs per week) Monday / Walking / 80 minutes Tuesday / Walking / 73 minutes Wednesday / Walking / 70 minutes 2. Strength Training (2xs per week) Tuesday / 60 Counter Push-ups / 5 minutes Wednesday / 20 Squats / 5 minutes 3. Ab Focus (1x per week) Sunday / Crunches / 5 minutes Additional Blocks Tuesday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jump), running/ 8 minutes Thursday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jump), Walking/ 85 minutes Friday / Walking / 85 minutes Saturday / Walking, Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jump), 60 Counter push-ups/ 36 minutes Sunday / Walking, Squats / 85 minutes |
Week 4 Jan 25-31
Building Blocks
1. Cardio (30min. 3xs per week) Goal Met-105mins Mon/Burn Intervals/40mins Tues/Cardio Party2/40mins Sun/Burn It Off/25mins 2. Strength Training (2xs per week) Goal Met 70mins Thurs/Burn Phase wk2-d3/35mins Sat/Burn Phase wk3-d1/35mins 3. Ab Focus {1x per week}Goal Met: 26mins :) Wed/standing/floor Ab work/10mins Fri/Extreme Abs/16mins *** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. *** Additional Blocks Mon/12 Tri P/U/2mins Wed/12 Tri P/U/2mins Thurs/12 Tri P/U/2mins Fri/12 Tri P/U/2mins Sat/12 Tri P/U/2mins Sun/12 Tri P/U/2mins Total Bonus Minutes Logged-12mins Total Exercise Minutes-180mins+ 39 bonus mins=219mins :D All Goals Met 180 mins Required :) |
Building Blocks
1. Cardio (30min. 3xs per week) Monday / 2 mile leslie walk w/weighted belt / 30min TuesDay /2mi leslie walk w/weighted belt/ 30min WenesDay /1 mile walk/ 20min 2. Strength Training (2xs per week) Day / Activity / Duration Day / Activity / Duration 3. Ab Focus (1x per week) ThursDay / belly dancing / 45min *** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. *** Additional Blocks FriDay / 2mi walk /30 min Day / Activity / Duration Day / Activity / Duration Day / Activity / Duration Day / Activity / Duration |
Building Blocks 1. Cardio (30min. 3xs per week) Monday / Walking / 30 minutes Wednesday / Urban Rebounder / 30 minutes Saturday / Walking / 60 minutes 2. Strength Training (2xs per week) Saturday / Toning Ball / 15 minutes Sunday / Toning Ball / 15 minutes 3. Ab Focus (1x per week) Saturday / Reverse Crunches / 5 minutes |
Building Blocks
1. Cardio (30min. 3xs per week) Tues / stairstepper / 30 min Wed / treadmill / 30 Fri / Bike/ 30 min 2. Strength Training (2xs per week) Tues / Weights / 45 Fri / Weights / 45 3. Ab Focus (1x per week) Mon / Ab Jam / 20 min *** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. *** Additional Blocks Tues / Pilates / 20 min Wed /Bowling / 45 min Sun / Bowling / 30 min Day / Activity / Duration Day / Activity / Duration |
Building Blocks
1. Cardio (30min. 3xs per week) Mon / slow walk / 1.5hrs (grocery shopping) Tue / WATP 2 mile / 35 min Wed / WATP 2 mile/ 35 min Fri / WATP 3 mile / 46 min Sat/ slow walk / many hours of shopping 2. Strength Training (2xs per week) Day / Activity / Duration Day / Activity / Duration 3. Ab Focus (1x per week) Day / Activity / Duration |
Building Blocks
1. Cardio (30min. 3xs per week) friday / bike/ 1 hour and 14 minutes: burned 500 calories :flame: saturday / p90x plyometrics jump training/ 58 minutes. burned 513 calories :flame: saturday/ bike / approx 1 and half hours: burned 506 calories :flame: 2. Strength Training (2xs per week) thursday / weights whilst watching biggest loser hehe (biceps, triceps, legs etc) / 78 minutes: burned 560 calories :flame: Day / Activity / Duration 3. Ab Focus (1x per week) thursday / p90x core synergistics / 59 minutes: burned 444 calories :flame: *** 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 2,523 calories burned this week (worked out 3 days this week) |
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