Workout: Thursday December 10, 2009 Mercy and Dr. Echo's

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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

I managed to walk 2 miles at work today

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
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!

you have come so far

Aww, you're the bestest, Echo..thanks!

Outstanding MEESH!!!!!

152 pounds!!!!!!! What an accomplishment!!!!!!!

Your welcome Dr. Echo. Good job on forcing yourself to exercise, always feel better when I do.

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

32/50 MILES

Thanks very much EZ and Mercy

Your welcome. Keep sharing, you are such an inspiration Michelle.

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, and would I mind making them some lasagna lol

Workout: Friday December 11, 2009 Mercy's and Dr. Echo's plan

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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

MERCY my high school girlfriend was Jewish....she loved coming to our house for Easter...she loved ham! I learned to like lamb Her folks practiced their faith but were not Orthodox....I went to Passover a few times with her too. She celebrated Christmas with me and I shared Hanukkah with her.

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

I think my neighbors loved me because Jews and Italians share alot of the same heritage. FOOD when we are happy, FOOD when we are sad, and last but not least, in the Jewish and Italian funerals, we put on a party with plenty of food.It's a feast. No wonder that my family has weight problems.

I am going to work out now myself,it's a lovely 60 degrees today in Orlando