OMG that's so awesome!!!! !


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

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

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

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

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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!

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

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

thanks in advance for thursdays plan

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

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

4 miles way to go