#1
Senior Member
Thread Starter
Join Date: Aug 2009
Location: Edmonton, Alberta Canada
Posts: 649
S/C/G: 230/230/140
Height: 5'3
BLUE Team WOSC Week 5 Last Chance Workouts
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. Building Blocks 1. Cardio (30min. 3xs per week) 2. Strength Training (2xs per week) 3. Ab Focus (1x per week) Additional Blocks
#2
Low carber :)
Join Date: Dec 2009
Posts: 314
S/C/G: 223/212/size 6
Height: 64 inches
Building Blocks
Last edited by thinnerbyjuly; 02-01-2010 at 06:13 PM .
#3
Making Progress!
Join Date: Dec 2009
Posts: 415
S/C/G: 210/ticker/165
Height: 5'10"
Building Blocks
Last edited by dayoneagain; 02-05-2010 at 07:01 AM .
#4
Senior Member
Join Date: Mar 2004
Location: bc, canada
Posts: 1,105
S/C/G: 230.8/see ticker/160
Height: 5'8
Building Blocks
Last edited by babygrant; 02-06-2010 at 12:37 PM .
#5
Isabella
Join Date: Apr 2008
Location: Newfoundland, Canada
Posts: 2,566
S/C/G: 180/154.5/125
Height: 5 feet 2 inches
Building Blocks 1. Cardio (30min. 3xs per week) Monday / Walking (6.55 k-1 hr. 15 min) / 75 minutesTuesday / Walking(6.55 k-1 hr. 10 min) / 70 minutesWednesday / Walking(6.55 k-1 hr. 22 min) / 82 minutes2. Strength Training (2xs per week) Monday / 60 Counter Push-ups / 3 minutesTuesday / 30 Squats / 5 minutesThursday / 50 Crunches / 5 minutesMonday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jumps) / 4 minutesWednesday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jumps), 60 Counter Push-ups / 7 minutesThursday / 30 Squats, Walking/Jog(6.55 k-1 hr. 10 min) / 75 minutesFriday / 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 minutesSaturday / Walking (2 k, 25 min.), 30 squats / 30 minutesSunday / Walking (6.55, 92 min.) Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jumps), 60 Counter Push-ups / 100 minutes
Last edited by retiredone; 02-07-2010 at 11:54 AM .
#6
Senior Member
Join Date: Mar 2008
Location: PA
Posts: 674
S/C/G: 337/ticker/320
Height: 5'7
Building Blocks 1. Cardio (30min. 3xs per week) {90mins} 2. Strength Training (2xs per week) {60mins} Tues/Burn Phase wk3-d2/35mins 3. Ab Focus (1x per week) {20mins} Additional Blocks Mon/Recharge/20mins Bonus Minutes Logged-24mins
Last edited by Institches21; 02-02-2010 at 01:24 PM .
#7
50 is the new 40!
Join Date: Aug 2009
Location: Orlando florida
Posts: 735
S/C/G: 165/165/140
Height: All of 5ft Tall
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
Last edited by Mercy03; 02-04-2010 at 11:13 AM .
#8
fake it till you make it!
Join Date: Dec 2009
Location: Portage, Pennsylvania
Posts: 81
S/C/G: 128/ticker/110
Height: 5'1"
Building Blocks
Last edited by mageorge; 02-07-2010 at 08:33 PM .
#9
Lose the holiday lbs!
Join Date: Aug 2009
Location: London
Posts: 1,640
S/C/G: 174/163.8/150
Height: 5.7 ft
Building Blocks
1. Cardio (30min. 3xs per week)
thursday / exercise bike / 1 hour and 4 minutes: burned 400 calories friday/ p90x kenpo X / 59 minutes: burned 360 calories friday/ bike/ 1 hour and 30 mins: burned 500 calories 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.
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 saturday/ exercise bike/ 1 hour and 12 minutes: burned 500 calories
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:
Last edited by Echo; 02-06-2010 at 06:07 PM .
#10
Senior Member
Join Date: Dec 2006
Location: Ga
Posts: 240
S/C/G: 239/214.6/145
Height: 5' 5.5
Building Blocks
#11
looking for onederland
Join Date: May 2008
Posts: 334
S/C/G: 300/ticker/165
Height: 5'9"
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
Last edited by ars; 02-06-2010 at 12:06 PM .
#12
I believe in myself
Join Date: Dec 2005
Location: Michigan
Posts: 903
S/C/G: 257/200/160
Height: 5'8
Building Blocks MonDay / Leslie walk it off tone it up(5miles) / 60 min MonDay / various exercise with stretch bands / 15min ThursDay / Belly Dancing / 45 min ThursDay /Leslie's woemw w/weighted belt(2mi)/ 30min
Last edited by Catsgetnhealthy; 02-05-2010 at 03:28 PM .
#13
Senior Member
Join Date: Jan 2009
Posts: 1,821
Building Blocks
Last edited by Bigmid; 02-06-2010 at 01:03 PM .
#14
Senior Member
Join Date: Jul 2007
Posts: 738
S/C/G: 235/150.5/145
Height: 5'5"
Building Blocks
Last edited by dream710; 02-07-2010 at 11:06 AM .
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BLUE Team WOSC Week 5 Last Chance Workouts
