Thanks Mercy!!! Working on it right now! Not all the moves, but it's better than nothing, right?

Let's hope we get this snow they've been talkng about so I can have a day off tomorrow and really get some workouts in!

OK, got circuits 1, 5 done and one move out of 2, 3 & 4.

Also did some extra crunches after the Faint, Puke or Die Boost Challenge this week. And threw some kickboxing kicks in there just for pure torture, lol. I'm gonna feel it tomorrow. I've been out of practice.

Welcome back chicky! LOVE the new pic!

((((((((((Nella))))))))) Sooooo happy to see you too! I did day 1 and 2 of Mercy's workout and then I couldn't move. I've been possessed with the sickness and fever so I have been good for nothing the past couple of days. I still feel like poo.

The guys are both home today because it's 6 degrees here, snow everywhere and everything has closed. Yay me....

So sorry that you are not feeling well chica:hug::hug:. Get some rest, drink your fluids, yada yada yada, but most importantly, keep in touch with us here.

Friday, January 08, 2010

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Wide Grip Pulldown
3 sets of 15
This exercise targets the muscles along the side of your upper back.
2 ) Cross-Over Lunge
3 sets of 15
This type of modified lunge places greater emphasis on the sides of your 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 ) Military Shoulder Press
3 sets of 15
The Military Shoulder Press defines and tones the upper body.
2 ) Lying Leg Raises
3 sets of 15
Lying Leg Raises emphasize the lower abs.


Circuit 3
1 ) Superman
3 sets of 15
Develop your own superpowers with this back-strengthening move!
2 ) One-Leg Pelvic Thrust
3 sets of 15
This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step.
3 ) Squatting Lateral Step Plyos
3 sets of 1
1 minutes
This all-in-one move gets your heart and the rest of your body pumping by working your cardiopulmonary system, quads, and inner and outer thighs.


Circuit 4
1 ) Concentration Curls
3 sets of 15
The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation.
2 ) Side Plank
3 sets of 1
1 minutes
This all-in-one move targets the rectus abdominus, lower back, chest, and shoulders.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Reverse-Grip Curls
3 sets of 15
This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps.
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.

aww Thanks Diva baby!!! I really appreciate that and the compliment :)

yeh its snow here too!! its so pretty, but very cold!

sorry you not been feeling well. take it easy and rest up! :getwell:

I did biggest loser chance workout dvd today does that count? hehe
out of the exercises you posted, i did jump rope, and bicep curls, which are part of the last chance workout. and i did bicycle crunches as a bonus afterwards as its part of the pop challenge :)

Yes, yes it does:D

I off to the gym again, I think I'm getting addicted to going there, it's 9am here and I can't wait to go.:?:

It's my cardio only day so I did 65 min on the treadmill, running for 1 min every 5 min. Burned 340 cal, 3.34 miles

aww thanks Mercy! glad it counts :D

wow way to go on the cardio!!! well done :) :cheer:thats awesome

I used to be addicted to my GYM too, especially when I had the eye candy goin' on! LOL!

Sat & Sunday's are usually rest days, but I walked a mile or so earlier.:)

I'm off to the gym again, with the hard freeze we had last night, who wants to go out? So I am going to the gym. I don't even have a winter coat lol, just sweats.

lol diva at eye candy

good on ya mercy for braving the cold!
hey nella! :wave:

did my cardio today. plyometrics jump training p90x :D 57 minutes, burned 532 calories. :broc:

good luck everyone for your weigh in!

i am showing a gain of 0.6lbs oopsie hehehe :devil:

LOL Echo, who cares, all that matters is that you are back.:hug: The weight will fall off sooner or later.

Forgot to post, 65 min treadmill 330 cal burned 3.30 miles:D

Echo, how come you burn so many more cal than me? Is it because I'm slacking lol, or just old:D

aww thanks Mercy! you're so right! :hug: yep i dont actually care all that much that i'm showing a gain for the first weigh in, i've decided that this time around - i'm gonna be less stressed about the weekly weigh ins, because i think we shouldn't feel apolagetic or anything. at the end of the day as long as overall the scale is going down, that's all that matters.

we're bound to see ups and downs along the way. besides its encouraging for others to see occassional gains - shows people its all part of the weight loss journey, its not always going to be losses.. and also may help to encourage people to keep going and not give up...

so thanks Mercy !
well done! :clap:
lol Mercy, no you're not slacking and you're not old!

plyometrics is a very intense hardcore cardio workout. its jump training, and my heart rate is constantly in the 80% range, sometimes even goes up to 90% for a few seconds. Tony horton has you constantly jumping up and down (i use my rebounder to protect my knees) its a KILLER workout. i wouldnt do it more than once a week.

so thats why i burn so many calories when i do plyometrics, because of the nature of the workout. if i were to do bike or what not, i wouldnt burn as many calories. different exercises results in different calorie burns. :flame:

65 minutes on a treadmill is very impressive Mercy! :)
do you have a heart rate monitor? or are you going by what the machine is telling you ?

I am using what the machine is telling me. Out of the 8 different programs on the machine, I am focusing on the "fat burn" program.According to my age and weight, a 112 heart rate is in the fat burning zone and 128 is cardio.

I am 48 and weigh 143 so this is what the machine tells me according to my figures. I am sure there is probably a 20-30 percent discrepancy in those figures as well.

I also know it can't possibly calibrate that I am running on a 5 min interval for 1 min to increase my endurance.