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BLUE Team WOSC Week 5 Last Chance Workouts
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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 / walking / 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) Monday / Treadmill Run & Stepper / 40 mins Tuesday / Treadmill Run & Stepper / 30 mins Friday / Swim & Body Blitz DVD / 35 mins 2. Strength Training (2xs per week) Tuesday / Squats, Lunges, Arm free weights / 20 mins 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 Thursday / Body Blitz DVD / 20 mins Day / Activity / Duration Day / Activity / Duration Day / Activity / Duration Day / Activity / Duration |
Building Blocks
1. Cardio (30min. 3xs per week) Feb 1 / walk / 30 minutes Feb 2 / walk / 15 mins Feb 3 / walk / 45 minutes Feb 5 / walk uphill / 45 minutes Sorry, didn't get any ab workouts or strength training in there. I did buy an exercise ball yesterday though! |
Building Blocks
1. Cardio (30min. 3xs per week) Monday / Walking (6.55 k-1 hr. 15 min) / 75 minutes Tuesday / Walking(6.55 k-1 hr. 10 min) / 70 minutes Wednesday / Walking(6.55 k-1 hr. 22 min) / 82 minutes 2. Strength Training (2xs per week) Monday / 60 Counter Push-ups / 3 minutes Tuesday / 30 Squats / 5 minutes 3. Ab Focus (1x per week) Thursday / 50 Crunches / 5 minutes Additional Blocks Monday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jumps) / 4 minutes Wednesday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jumps), 60 Counter Push-ups / 7 minutes Thursday / 30 Squats, Walking/Jog(6.55 k-1 hr. 10 min) / 75 minutes Friday / Walking/Jog(6.55 k-1 hr. 30 min), Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jumps), 60 Counter Push-ups / 7 minutes / 97 minutes Saturday / Walking (2 k, 25 min.), 30 squats / 30 minutes Sunday / Walking (6.55, 92 min.) Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jumps), 60 Counter Push-ups / 100 minutes |
Building Blocks
1. Cardio (30min. 3xs per week) {90mins} Day / Activity / Duration Day / Activity / Duration Day / Activity / Duration 2. Strength Training (2xs per week) {60mins} Tues/Burn Phase wk3-d2/35mins Day / Activity / Duration 3. Ab Focus (1x per week){20mins} 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 Mon/Recharge/20mins Mon/12 P/U/2mins Tues/12 P/U/2mins Day / Activity / Duration Day / Activity / Duration Day / Activity / Duration Day / Activity / Duration Bonus Minutes Logged-24mins Total Exercise Mins-59mins/170 Mins Required |
Building Blocks
1. Cardio (30min. 3xs per week) Tuesday / Treadmill/Running / 45 min:) Wednesday /HArd core biking /15 min Day / Activity / Duration 2. Strength Training (2xs per week) Wednesday / upper body weights / 30 min Day / Activity / Duration 3. Ab Focus (1x per week) Wednesday /crunches, etc /15 min |
Building Blocks
1. Cardio (30min. 3xs per week) Monday/speed bursts treadmill/30 minutes Tuesday/treadmill/70 minutes Wednesday/treadmill hills/30 minutes 2. Strength Training (2xs per week) Monday/chalean push 1/30 minutes Wednesday/chalean push 2/35 minutes 3. Ab Focus (1x per week) Tuesday/firm pilates/30 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 Thursday/weight room/30 minutes Thursday/30 day shred/20 minutes Friday/Turbo Jam Party/40 minutes Friday/Turbo Abs/20 minutes Saturday/chalean push phase 3/35 minutes Saturday/pure power treadmill/30 minutes Sunday/treadmill/75 minutes |
Building Blocks
1. Cardio (30min. 3xs per week) thursday / exercise bike / 1 hour and 4 minutes: burned 400 calories :flame: friday/ p90x kenpo X / 59 minutes: burned 360 calories :flame: friday/ bike/ 1 hour and 30 mins: burned 500 calories :flame: 2. Strength Training (2xs per week) thursday/ jillian michaels 30 day shred, levels 1, 2 and 3/ 1 hour and 26 minutes: burned - 632 calories. :flame: 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 saturday/ cardio - jillian michaels banish fat boost metabolism/ 53 minutes: burned 400 calories :flame: saturday/ exercise bike/ 1 hour and 12 minutes: burned 500 calories :flame: Day / Activity / Duration Day / Activity / Duration Day / Activity / Duration __________________ Daily steps: (movement as monitored by my pedometer i wear all day) mon: 25, 291 steps (1,400calories) tues:? weds:? thurs: 17,343 steps (6.56miles, 960 calories) fri: 20,236 steps (7.66 miles, 1,120calories) sat: 17, 416 steps 6.59miles, 964 calories sun: |
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) Monday / Urban Rebounder + Walking / 60 minutes Wednesday / Urban Rebounder / 30 minutes Thursday / Urban Rebounder + Walking / 45 minutes 2. Strength Training (2xs per week) Monday / Toning Ball + Free Weights / 15 minutes Thursday / Toning Ball / 15 minutes 3. Ab Focus (1x per week) Monday / Reverse Crunches / 5 minutes |
Building Blocks
1. Cardio (30min. 3xs per week) MonDay / Leslie walk it off tone it up(5miles) / 60 min TuesDay / Leslie lose even more weight(2mi)w/weighted belt / 30min WednesDay / Leslie walk away your hips & thighs (2mi) / 30min 2. Strength Training (2xs per week) MonDay / various exercise with stretch bands / 15min FriDay /various exercise w/ stretch bands/ 15 min" 3. Ab Focus (1x per week) ThursDay / Belly Dancing / 45 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 ThursDay /Leslie's woemw w/weighted belt(2mi)/ 30min FriDay / Leslie's wiotiu (5mi) / 60 min Day / Activity / Duration Day / Activity / Duration Day / Activity / Duration |
Building Blocks
1. Cardio (30min. 3xs per week) Mon / WATP 2 mile / 35 min Tue / Wii EA active / 20 min Wed / WATP 3 mile/ 45 min 2. Strength Training (2xs per week) Tue /Wii / 20 min Day / Activity / Duration 3. Ab Focus (1x per week) Day / Activity / Duration |
Building Blocks
1. Cardio (30min. 3xs per week) Mon / Elliptical / 35 Tues / Sprints / 30 min Thurs / Bike / 30 min 2. Strength Training (2xs per week) Mon / Weights / 30 Thurs / Weights / 30 3. Ab Focus (1x per week) Mon / Abjam / 20 *** 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 / Bowling / 45 min Sat / Stairstepper / 20 min Sat / Abjam / 20 min Sat / Weights/30 min Sun / Elliptical / 30 min Sun/Weights/30 min Sun/Pilates/20 min |
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