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Old 03-01-2010, 05:29 AM   #1  
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Location: Edmonton, Alberta Canada
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Height: 5'3
Default Blue Team WOSC Week 9 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 03-01-2010, 06:06 AM   #2  
fake it till you make it!
 
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Join Date: Dec 2009
Location: Portage, Pennsylvania
Posts: 81

S/C/G: 128/ticker/110

Height: 5'1"
Default
Building Blocks

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

Monday/treadmill speed bursts/30 minutes
Tuesday/boot camp/30 minutes
Tuesday/treadmill walk/run/60 minutes

2. Strength Training (2xs per week)

Monday/chalean lean phase 1/45 minutes
Wednesday/chalean lean 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

Wednesday/fat burn treadmill/45 minutes
Thursday/weight room circuit/25 minutes
Thursday/tae bo/50 minutes
Friday/chalean burn intervals/45 minutes
Saturday/chalean lean phase 3/40 minutes
Saturday/hills treadmill/30 minutes
Sunday/BL weight loss yoga/55 minutes
Sunday/energy boost treadmill/30 minutes
Last edited by mageorge; 03-07-2010 at 08:40 PM.
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Old 03-01-2010, 09:47 AM   #3  
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Posts: 1,821

Default
Building Blocks

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

Tue/WATP 1 mile/15min
Thur/WATP 3mile/45min

2. Strength Training (2xs per week)

Tue/Wii ea active/18min
Wed/Wii ea active/18min
Fri/Wii ea active/17min
Sun/Wii ea active/19min

3. Ab Focus (1x per week)

Day / Activity / Duration
Last edited by Bigmid; 03-07-2010 at 11:06 AM.
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Old 03-01-2010, 10:57 AM   #4  
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Location: bc, canada
Posts: 1,105

S/C/G: 230.8/see ticker/160

Height: 5'8
Default
Building Blocks

1. 30 Day Shred (5-6 times per week)

March 1 / 30 Day Shred / 20 minutes
March 2 / 30 Day Shred / 20 minutes
March 3 / 30 Day Shred / 20 minutes
March 5 / 30 Day Shred / 20 minutes
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration

2. Cardio (20min. 3xs per week)

Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Last edited by babygrant; 03-05-2010 at 10:50 PM.
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Old 03-01-2010, 11:49 AM   #5  
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Join Date: Nov 2009
Location: Southern Illinois
Posts: 482

S/C/G: 310/138/132

Height: 5'7
Default
Building Blocks

1. Cardio (30min. 3xs per week)
Monday / Walk-Run / 3 miles
Tuesday / Walk-Run / 3 miles
Thursday / Walk-Run / 3 miles

2. Strength Training (2xs per week)
Thursday / 30 Day Shred / 20 min.
Saturday / 30 Day Shred / 20 min.

3. Ab Focus (1x per week)
Tuesday / Pilates / 60 min.

Additional Blocks
Monday / Yoga / 60 min.
Friday / Walk-Run / 3 miles
Saturday / Walk / 3 miles
Saturday / Yoga / 45 min.
Last edited by Gracie789; 03-06-2010 at 01:57 PM.
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Old 03-01-2010, 08:12 PM   #6  
ars
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Join Date: May 2008
Posts: 334

S/C/G: 300/ticker/165

Height: 5'9"
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

Additional Blocks

Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
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Old 03-01-2010, 09:46 PM   #7  
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Join Date: Dec 2005
Location: Michigan
Posts: 903

S/C/G: 257/200/160

Height: 5'8
Default
Building Blocks

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

MonDay / 4 mile WATP / 60min
Day / Activity / Duration
Day / Activity / Duration

2. Strength Training (2xs per week)

MonDay / 2mi watp w/ toning cables / 30 min
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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