Exercise challenge
 

Way back when I first started here.....I used to love doing exercise Challenges. Who is Game????

Starting Sunday I am willing to post a workout to be completed the next day. The workouts will have cardio options and weight resistance. I workout at home not a gym so it will be ideas that are good at home. We post if we did it....

The reason I am including weights (can be soup cans) is to promote gaining muscle.
1. Gaining muscle automatically lowers body fat %
2. Muscles use energy, fat just stores it. So each 1lb of muscle you have will burn 50 cal just sitting there!
3. Resistance exercise can reduce bone deterioration and build bone mass, preventing osteoporosis.

I am not a professional but I can share what I am doing for this challenge. If I get 3 takers we will play......anyone want to join me????? We can play until the end of the month!

Know what jewelie...I could use some motivation. Count me in!

woo hoo!
anyone else wanna play

ME ME ME ME I want to be counted too

Great idea! I'm in. I was planning on picking up a few things for working out at home this weekend anyway.

AWESOME we will play!

I have hand weights, resistance bands (a prefer these), a stability ball, & wii fit. (Just want to add....you do not need these!)
If you are buying hand weights.....I recommend 5lb and 8lb sets....that way you have 2 reasonable weights to choose from and can use the lighter for upper body and the heavier for lower.

For Cardio I will give options....I run/walk
Other options Turn on the radio and dance
if you have a mini trampoline, bounce!!!!
jogging, marching in place while watching TV, radio
you get the idea! I will put up as many ideas as I can when I ask for cardio.

I'm sooooo excited!

I am game!

I have a ton of exercise vidoes, wii fit, treadmill, inline skates, weights, trampoline and pool (can't WAIT til it's warm enough to get in it!!!). From all the workout gear we have, I *should* be super-fit-HA!

I just joined MRC, but I started back exercising this week (with the kids - so it's actually fun!). This week we have walked, jumped rope, played basketball, in-line skating and jumped on the trampoline last night. I'm so sore!!

Just a question in general...
How many of you have the Wii Fit? Do you like it? Do you think it actually helps you with your workouts? I can't decide if I want to spend the money on it or not.
I'm up for the exercise challenge, although I am extremely busy with work and 4-H for my oldest daughter. Not to mention the youngest daughter and horses! And of course my DH!! I will do everything I can though!

OK....I have the wii fit, but to be honest used it only a week before it wasn't what I was looking for. We still play it....but it is used for the games not the yoga or exercise. If you are looking for a weight loss tool from your Wii check out EA Active. I have that and the newest one More Workouts. These 2 "games" are like having a personal trainer. Choose the 30 day challenge in the first or 6 week challenge in the 2nd and it will give you a new workout each time. You can do Beginner, Intermediate or Advanced workout and even my hubby loved it!

Great initiative you're taking! This will really help you in those last 10 pounds too...you're doing GREAT! Keep it up!

Alright.....it is time for Day 1. This is to be completed Monday.
Today is cardio. Cardio days will also have abs workout!!!

Cardio Challenge: 20-30 min of Cardio with 5 min slightly higher intensity.
This is done in 10 min segments. You can do all the same exercise for the full 30 min. or break it into 2-3 cardio segments.

Walk
Run/Jog
Jump Rope: if you do this and you have not done exercise in a while; jump for about 30 seconds and take a break and then jump again
Dancing in your living room (or where ever): just turn on the radio and move
high knee jogging in place - jog while picking your knees up as high as possible.
Roller Blade
Tennis/Soccer/game with kid - needs to be constant movement....be active
Rebound - Jump/walking on a mini tramp
swimming
stair climbing - just how it sounds....got a flight of stairs go to it! so good for the rear
Hiking


Abs Workout
Do 3 sets of 12 of each exercise. Really concentrate and make each one count. No weight needed. If you have a stability ball, go ahead and use it.

Lower Ab
Reverse Crunch - Lie with hands behind your head, elbows flared out at sides of head, feet flat on the floor and knees together.
With the upper back pressed into the ground, lift your tailbone up as you bring your hips toward your ribs. At the same time, curl your head toward your knees, making this more intensive. Pause a moment at the top of movement and uncurl.

Upper Ab
Basic Crunch - think Gym class....remember to pause of a moment in the crunch position

Obliques
Reaching Crossover Crunch. In crunch position feet flat on floor. Curl up to the side, reaching both hands across your body toward the outside of the opposite shoe. Hold a moment, lower down halfway (do not have your shoulders hit the floor) and then reach the other side. Hold a moment and come down out. That is 1 rep

You sure you're not the cruise director Julie McCoy from the Love Boat "? ? ?

Great ideas, Jewelie !

woo hoo yep just call me Ms. McCoy! LOL

OK....I just finished a 35 min walk/jog. I did abs work too and added Back extensions to my list. When hubby gets home I will be doing another 30 min jog with him as "our" time.

Not sure if anyone is doing this but tomorrow is full body workout

You can do a workout video or .....

Squats with Bicep Curl
Lunges with Chest Fly
Hamstring curls on a stability ball if you have it
Shoulder Presses
Tricep Dips
Superman pose for back- lay on tummy....extend your arms and legs out in opposite directions an lift them off the ground using back muscles....work at your own pace and do not go too far up at first
Double Ab Crunch

Do each exercise 3 sets with 10-12 reps....and rest 30 seconds in between the exercises.