OMG that's so awesome!!!! !:carrot::carrot::carrot:


I would love that!! thank you so much!! yes please :) thanks Mercy baby! :broc: :broc: :broc:

good luck to you too !! the game of smilies is ON!

good luck everyone!

Monday, December 07, 2009 Fitness plan

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Modified Push-up
3 sets of 8
A modified version of the regular push-up. This one still forces you to use your core muscles.
2 ) Wall Squat
3 sets of 1
1 minutes
This exercise helps you build strength in your quads and develop your form to prepare you for performing a full squat.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 2
1 ) Dumbbell Chest Fly
3 sets of 10
Grab some dumbbells and perk up your pecs!
2 ) Squats
3 sets of 1
1 minutes
This basic move emphasizes strengthening your quads and glutes.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 3
1 ) Bench Dip
3 sets of 8
Use a chair or a bench, and your own body weight, to work your triceps.
2 ) Lying Leg Raises
3 sets of 10
Lying Leg Raises emphasize the lower abs.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 4
1 ) Lateral Shoulder Raises
3 sets of 10
This move helps get rid of sloping shoulders and builds muscle so that your arms look smaller.
2 ) Basic Crunch
3 sets of 10
Isolate those abs! As the name suggests, this is one of the most basic of all of the crunches.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Dumbbell Triceps Extension
3 sets of 10
By lowering and raising the dumbbells behind the head, this exercise creates definition in the back of your arms.
2 ) Scissors
3 sets of 10
Two for the price of one! Scissors work the lower abs as well as inner thighs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.

Echo, this is my plan for today do 5 min warm up, and 5 min cool down

Thanks so much Mercy!! that is so awesome!! i love how that some of them are easy to take with you if you're on holiday! cause i was stressing out the other day, that when i go on holiday next year, i dont want to gain weight and how can i exercise. i can just print this out and do it in the privacy of a room !!

thanks so much really appreciate it !:)

I have a different plan everyday except Wednesday and Sunday(my rest days), I will post each day here:D

I should also tell you that is the the level 1 beginning fitness plan as I knew that her workouts were tough, so I choose the beginning level. As you can see, I think I made the right choice:D

awesome Mercy, i'm gonna copy paste each day ;) hehehehehehe
thanks again for sharing :) sounds like a great plan!

Workout: Tuesday December 8, 2009 Mercy and Dr. Echo's plan:D

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Dumbbell Row
3 sets of 10
Tone your upper and middle back, biceps, and rear delts.
2 ) Static Lunges
3 sets of 8
Like squats, these lunges really work your butt and thighs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Circuit 2
1 ) Seated Row
3 sets of 10
This exercise targets your upper and outer back muscles
2 ) Pelvic Thrust
3 sets of 10
This exercise uses your own body weight as resistance.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 3
1 ) Superman
3 sets of 10
Develop your own superpowers with this back-strengthening move!
2 ) Forward Lunge
3 sets of 10
This exercise strengthens the muscles in the legs for better control and balance.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 4
1 ) Dumbbell Biceps Curl
3 sets of 10
This simple curl isolates your biceps.
2 ) Bicycle Crunch
3 sets of 10
The bicycle targets your rectus abdominus (inner and outer obliques).
3 ) Jumping Jacks
3 sets of 10
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Concentration Curls
3 sets of 10
The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation.
2 ) Russian Twists
3 sets of 10
Want six-pack abs? This is a full-on abdominal routine that works the rectus abdominus, internal and external obliques, and transverse abs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Cool Down
5 minutes

You are not alone ECHO and MERCY!

I am here.... Angie and I did 3 on Saturday with the mutts...I did 2.5 on Sunday after church while she went to yoga and 4 on the treadmill, a rainy day here.

21/50 MILES

Good to hear that you are keeping up EZMONEY, how's your knee doing?

Thanks for Tuesdays plan Mercy! :) i'm saving them all :)

edit:

Thanks Mercy i did the exercises that targetted the triceps and chest and biceps toda. to up my calorie burn after i finished my p90x workout! i printed them both out and put them in a little folder :) thanks again !

My knee is fine...I had herkneea surgery ;)...and doing well with that.

Got in 3 miles today...the week of rain? they said we were going to have ended yesterday...until Friday maybe...

24/50 MILES

LOl!!!!!!!!!!! Sorry!:dizzy::dizzy:

Glad to hear that you are okay.

Your welcome. Wednesday is my day off(per Jillian), so I am going to walk for an hour:D

I'll post Thursday exercise tomorrow.

enjoy your day off Mercy! oh you still gonna walk for an hour. wow

those fitness plans are tough :drill:

thanks in advance for thursdays plan :)

Enjoy your off day MERCY...I have a lot of those :D

Let's go ECHO....echo...echo....:)

The girls and I got 4 miles in today...a nice cool morning...

28/50 MILES

lol EZ i needed that. i gotta go and workout and so not in the mood feeling sluggish and lazy lol :p

4 miles way to go :cheer: