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Old 04-12-2010, 06:22 AM   #1  
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Default Blue Team WOSC Week 15 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 04-12-2010, 09:48 AM   #2  
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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

Tuesday/ Walking 1.75 miles(1/2 mile with ds 46# pigging backing / ???
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Last edited by hsmomx2; 04-13-2010 at 11:22 PM.
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Old 04-12-2010, 02:21 PM   #3  
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Location: Southern Illinois
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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 DS / 25 min.
Saturday / 30 DS / 25 min.

3. Ab Focus (1x per week)
Tuesday / Pilates / 45 min.

Additional Blocks
Monday / Yoga / 50 min.
Wednesday / Yoga / 50 min.
Friday / Pilates / 30 min.
Saturday / Yoga / 50 min.
Saturday / Walk-Run / 3 miles
Last edited by Gracie789; 04-18-2010 at 02:02 PM.
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Old 04-12-2010, 03:54 PM   #4  
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Location: Orlando florida
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Default
uilding 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 04-12-2010, 08:21 PM   #5  
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Location: Portage, Pennsylvania
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Height: 5'1"
Default
Building Blocks

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

Monday/p90x core synergistics/58 minutes
Wednesday/walk run treadmill/90 minutes
Thursday/kenpo/58 minutes

2. Strength Training (2xs per week)

Tuesday/p90x arms and shoulders/58 minutes
Saturday/legs and back p90x/58 minutes

3. Ab Focus (1x per week)

Wednesday/ab ripper x/15 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

Friday/p90x stretch/58 minutes
Sunday/p90x yoga/90 minutes
Day / Activity / Duration
Day / Activity / Duration
Day / Activity / Duration
Last edited by mageorge; 04-18-2010 at 09:27 PM.
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Old 04-13-2010, 11:03 AM   #6  
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Default
Monday:
Rest day

Tuesday:
Ea active full - hard - 31 min -209.6 cal
WATP 2 mile - 30 min - ?cal

Wed:
WATP 2 mile -30 min - ?cal
Ea active upper body - hard - 25 min - 169 cal
Elliptical - 10 min - 105 cal

Thur:
Elliptical - 15 min - 168 cal
WATP 3 mile - 45 min - ?cal

Fri:
Ea active full body - hard - 31 min - 210.6 cal
WATP 1 mile - 15 min - ?cal

Sat:
Zumba - 60 min - ?cal
Walking slow (shopping) - 6+ hours - ?cal
Walk fast - 2km - ?cal
Last edited by Bigmid; 04-18-2010 at 02:16 PM.
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