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Old 02-08-2010, 09:06 AM   #1  
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Default BLUE Team WOSC Week 6 Last Chance Workouts

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
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Old 02-08-2010, 09:07 AM   #2  
fake it till you make it!
 
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Location: Portage, Pennsylvania
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Default
Building Blocks

1. Cardio (30min. 3xs per week)

Monday/Turbo Jam/20 minutes
Tuesday/kickboxing/50 minutes
Wednesday/pyramid treadmilll/30 minutes

2. Strength Training (2xs per week)

Monday/chalean push phase 1/35 minutes
Wednesday/chalean push phase 2/35 minutes

3. Ab Focus (1x per week)

Friday/chalean ab burn/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

Thursday/weight room/30 minutes
Thursday/BL weight loss yoga/30 minutes
Friday/chalean burn intervals/45 minutes
Saturday/chalean push interval 3/35 minutes
Saturday/BL last chance workout/30 minutes
Sunday/Jillian Metabolism Boost/25 minutes
Sunday/yoga fitness fusion/45 minutes
Last edited by mageorge; 02-14-2010 at 08:27 PM.
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Old 02-08-2010, 09:28 AM   #3  
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Default
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
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Old 02-08-2010, 09:44 AM   #4  
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Default
Building Blocks

1. Cardio (30min. 3xs per week)

mon/ bike/ 43 minutes/ burned 310 calories
tues / wind sprints / 30 minutes (max hr 93%, avg hr 80%) / burned 290 calories
tues/ bike / 42 minutes (84% max hr, 77% avg hr)/ burned 377 calories

2. Strength Training (2xs per week)

mon/ biggest loser last chance workout, plus upper body and lower body/ 1 hour / burned 420 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

Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Last edited by Echo; 02-09-2010 at 04:52 PM.
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Old 02-08-2010, 10:54 AM   #5  
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Location: bc, canada
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Default
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
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Old 02-08-2010, 11:00 AM   #6  
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Location: Newfoundland, Canada
Posts: 2,566

S/C/G: 180/154.5/125

Height: 5 feet 2 inches
Default
Building Blocks

1. Cardio (30min. 3xs per week)

Monday / Walking / 85 minutes
Tuesday / Walking / 88 minutes
Wednesday / Walking / 92 minutes

2. Strength Training (2xs per week)

Monday / 30 Squats / 5 minutes
Tuesday / 60 Counter Push-ups / 5 minutes

3. Ab Focus (1x per week)

Wednesday / 50 Crunches / 5 minutes

Additional Blocks

Tuesday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jumps) / 4:35
Wednesday / 30 Squats / 5 minutes
Thursday / Walking, 60 Counter Push-ups / 83 minutes
Friday / A few painful squats / All day
Day / Activity / Duration
Last edited by retiredone; 02-12-2010 at 01:14 PM.
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Old 02-08-2010, 11:45 AM   #7  
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Building Blocks

1. Cardio (30min. 3xs per week)

Monday / Bike / 45 min
Tuesday / Stairstepper / 30 min
Thurs / Bike / 45 min

2. Strength Training (2xs per week)

Tuesday / Weights/ 60 minutes
Fri/ Weights / 60 min

3. Ab Focus (1x per week)

Mon / Ab DVD / 15 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

Wed/ Bowling / 45 min
Fri / Elliptical / 15 min
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Last edited by dream710; 02-13-2010 at 10:32 PM.
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Old 02-08-2010, 12:55 PM   #8  
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Location: Southern Illinois
Posts: 482

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Height: 5'7
Default
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)
Thursday / Pilates / 55 min.

Additional Blocks
Tuesday / Yoga / 50 min.
Friday / Gazelle / 2 miles
Saturday / Gazelle Workout DVD / 30 min.
Saturday / Yoga / 60 min.
Last edited by Gracie789; 02-14-2010 at 05:01 PM.
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Old 02-08-2010, 07:39 PM   #9  
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Default


Building Blocks

1. Cardio (30min. 3xs per week)

Thursday / Walking + Urban Rebounder / 45 minutes
Friday / Walking / 60 minutes
Saturday / Walking / 30 minutes

2. Strength Training (2xs per week)

Friday / Unpacking 1/4 Ton Supply Shipment at Work / 10 minutes
Day / Activity / Duration

3. Ab Focus (1x per week)

Thursday / Belly Dancing / 10 minutes
Last edited by ars; 02-14-2010 at 11:07 AM.
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Old 02-09-2010, 09:38 AM   #10  
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Location: Orlando florida
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Height: All of 5ft Tall
Default
Building Blocks

1. Cardio (30min. 3xs per week)

Monday / Stationary bike/ 40 min
Tuesday / Treadmill /45 min
Thursday / Stationary Bike /40 min

2. Strength Training (2xs per week)

Monday/upper arm weights / 20 min

Thursday /upper arm weights/20 min

Friday/ Upper arm weights

3. Ab Focus (1x per week)
Monday 50 crunches

Thursday / 50 crunches

Sunday 50 crunches


Additional Blocks

Friday/ Stationary bike / 35 min, 50 crunches
Sunday/ Stationary bike 40 min
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Last edited by Mercy03; 02-14-2010 at 09:14 AM.
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Old 02-11-2010, 07:29 AM   #11  
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S/C/G: 223/212/size 6

Height: 64 inches
Default
Building Blocks

1. Cardio (30min. 3xs per week)

Mom/ walk / 30
tues / walk / 30
wed / walk / 30

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

thur / walk / 30
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
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