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Workout: Thursday December 10, 2009 Mercy and Dr. Echo's:D
Print PrintEmail E-mail Warm Up/Prep 5 minutes 5 minutes Circuit 1 1 ) Dumbbell Chest Press 3 sets of 10 Strengthen your shoulders and your chest in one move! 2 ) Squats 3 sets of 8 This basic move emphasizes strengthening your quads and glutes. 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 ) Dumbbell Chest Fly 3 sets of 10 Grab some dumbbells and perk up your pecs! 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 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 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 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 4 1 ) Military Shoulder Press 3 sets of 10 The Military Shoulder Press defines and tones the upper body. 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 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 5 1 ) Triceps Kickbacks 3 sets of 10 Isolate your triceps and say goodbye to flabby arms. 2 ) Reverse Crunches 3 sets of 10 The reverse crunch specifically targets the lower abs 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 |
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good job Mercy!
i did plyometrics jump training (p90x) i so wasnt in the mood and was feeling lazy but i forced myself. feel better for doing it though :dance: thanks for thursdays plan! :) |
I wanted to share this thread with my friends here -
http://www.3fatchicks.com/forum/100-...-out-180s.html |
Fantastic Michelle! out of the 180s!!! awesome!
look at you! so impressive!!!!! brilliant! :celebrate: :celebrate: you have come so far :hug: |
Aww, you're the bestest, Echo..thanks! :hug:
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Outstanding MEESH!!!!!
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Hi Ladies ~
The mutts and I got out for 4 miles this morning...started out in 40 degrees temps and got back in the 60's....yipee! Ran into Sam, the 85 year old Jewish gentleman .... that "you just can't get away from ;)" I actually waited for him to catch up today. I enjoy talking to him but sometimes I just don't have time to...today I did. I shared my Christian faith with him and he his Jewish with me....wished each other a Merry Christmas and Happy Hanukkah...a nice visit :stardav: :tree: 32/50 MILES |
Thanks very much EZ and Mercy :hug::hug:
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EZMONEY, I am an Italian catholic who grew up on the north shore suburbs of Chicago, mostly Jewish, so I had my share of storytelling at this time of year. I always enjoyed it and their company.They always said that I was a mensch:D, and would I mind making them some lasagna lol |
Workout: Friday December 11, 2009 Mercy's and Dr. Echo's plan
Print PrintEmail E-mail Warm Up/Prep 5 minutes Circuit 1 1 ) Wide Grip Pulldown 3 sets of 10 This exercise targets the muscles along the side of your upper back. 2 ) Side Lunge 3 sets of 8 This version of the lunge places greater emphasis on the side of your glutes and outer quads. 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 ) Lateral Leg Raises 3 sets of 10 Lateral leg raises predominantly target the obliques as well as the lower abs and hip flexors. 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 3 1 ) Superman 3 sets of 10 Develop your own superpowers with this back-strengthening move! 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 4 1 ) Hammer Curls 3 sets of 10 This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that reside underneath the biceps. 2 ) Plank 3 sets of 1 1 minutes Nothing to perform here. Just hold this static contraction as long as you can. 3 ) Jumping Jacks 3 sets of 1 1 minutes 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 ) Bicycle Crunch 3 sets of 25 The bicycle targets your rectus abdominus (inner and outer obliques). 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 |
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The girls and I took a quick 2.5 miles this morning...a bit of drizzle out there...and the girls have had a long week...Angie took them out for a couple yesterday afternoon. 34.5/50 MILES |
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I am going to work out now myself,it's a lovely 60 degrees today in Orlando:carrot: |
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