BLUE Team WOSC Week 6 Last Chance Workouts

  •   #1  
    Cape Breton Chick's AvatarCape Breton Chick , 02-08-2010 09:06 AM

    For everyone who would like to participate in the challenge..
    As was explained in the http://www.3fatchicks.com/forum/bigg...ease-read.html this will be the basic layout (basic Building Blocks of each Exercise Challenge with some added Challenges Thursday through Sunday to "rev" things up a little bit.

    Please copy and paste the following format into your own post and then return to EDIT (update) that same post each day (or whenever you can through out the week)

    Building Blocks

    1. Cardio (30min. 3xs per week)

    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration

    2. Strength Training (2xs per week)

    Day / Activity / Duration
    Day / Activity / Duration

    3. Ab Focus (1x per week)

    Day / Activity / Duration

    *** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

    Additional Blocks

    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
  •   #2  
    mageorge's Avatarmageorge , 02-08-2010 09:07 AM
    Building Blocks

    1. Cardio (30min. 3xs per week)

    Monday/Turbo Jam/20 minutes
    Tuesday/kickboxing/50 minutes
    Wednesday/pyramid treadmilll/30 minutes

    2. Strength Training (2xs per week)

    Monday/chalean push phase 1/35 minutes
    Wednesday/chalean push phase 2/35 minutes

    3. Ab Focus (1x per week)

    Friday/chalean ab burn/10 minutes

    *** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

    Additional Blocks

    Thursday/weight room/30 minutes
    Thursday/BL weight loss yoga/30 minutes
    Friday/chalean burn intervals/45 minutes
    Saturday/chalean push interval 3/35 minutes
    Saturday/BL last chance workout/30 minutes
    Sunday/Jillian Metabolism Boost/25 minutes
    Sunday/yoga fitness fusion/45 minutes
  •   #3  
    hsmomx2's Avatarhsmomx2 , 02-08-2010 09:28 AM
    Building Blocks

    1. Cardio (30min. 3xs per week)

    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration

    2. Strength Training (2xs per week)

    Day / Activity / Duration
    Day / Activity / Duration

    3. Ab Focus (1x per week)

    Day / Activity / Duration

    *** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

    Additional Blocks

    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
  •   #4  
    Echo's AvatarEcho , 02-08-2010 09:44 AM
    Building Blocks

    1. Cardio (30min. 3xs per week)

    mon/ bike/ 43 minutes/ burned 310 calories
    tues / wind sprints / 30 minutes (max hr 93%, avg hr 80%) / burned 290 calories
    tues/ bike / 42 minutes (84% max hr, 77% avg hr)/ burned 377 calories

    2. Strength Training (2xs per week)

    mon/ biggest loser last chance workout, plus upper body and lower body/ 1 hour / burned 420 calories
    Day / Activity / Duration

    3. Ab Focus (1x per week)

    Day / Activity / Duration

    *** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

    Additional Blocks

    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
  •   #5  
    babygrant's Avatarbabygrant , 02-08-2010 10:54 AM
    Building Blocks

    1. Cardio (30min. 3xs per week)

    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration

    2. Strength Training (2xs per week)

    Day / Activity / Duration
    Day / Activity / Duration

    3. Ab Focus (1x per week)

    Day / Activity / Duration
  •   #6  
    retiredone's Avatarretiredone , 02-08-2010 11:00 AM
    Building Blocks

    1. Cardio (30min. 3xs per week)

    Monday / Walking / 85 minutes
    Tuesday / Walking / 88 minutes
    Wednesday / Walking / 92 minutes

    2. Strength Training (2xs per week)

    Monday / 30 Squats / 5 minutes
    Tuesday / 60 Counter Push-ups / 5 minutes

    3. Ab Focus (1x per week)

    Wednesday / 50 Crunches / 5 minutes

    Additional Blocks

    Tuesday / Fitness Test (lunges, squat clean & presses, lay down & stand ups, 2-legged jumps) / 4:35
    Wednesday / 30 Squats / 5 minutes
    Thursday / Walking, 60 Counter Push-ups / 83 minutes
    Friday / A few painful squats / All day
    Day / Activity / Duration
  •   #7  
    dream710's Avatardream710 , 02-08-2010 11:45 AM
    Building Blocks

    1. Cardio (30min. 3xs per week)

    Monday / Bike / 45 min
    Tuesday / Stairstepper / 30 min
    Thurs / Bike / 45 min

    2. Strength Training (2xs per week)

    Tuesday / Weights/ 60 minutes
    Fri/ Weights / 60 min

    3. Ab Focus (1x per week)

    Mon / Ab DVD / 15 min

    *** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

    Additional Blocks

    Wed/ Bowling / 45 min
    Fri / Elliptical / 15 min
    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
  •   #8  
    Gracie789's AvatarGracie789 , 02-08-2010 12:55 PM
    Building Blocks

    1. Cardio (30min. 3xs per week)
    Monday / Gazelle / 2 miles
    Tuesday/ Gazelle Workout DVD / 30 min.
    Thursday / Gazelle Workout DVD / 30 min.

    2. Strength Training (2xs per week)
    Monday / Jillian Micheals DVD / 50 min.
    Friday / Jillian Micheals DVD / 50 min.

    3. Ab Focus (1x per week)
    Thursday / Pilates / 55 min.

    Additional Blocks
    Tuesday / Yoga / 50 min.
    Friday / Gazelle / 2 miles
    Saturday / Gazelle Workout DVD / 30 min.
    Saturday / Yoga / 60 min.
  •   #9  
    ars's Avatarars , 02-08-2010 07:39 PM


    Building Blocks

    1. Cardio (30min. 3xs per week)

    Thursday / Walking + Urban Rebounder / 45 minutes
    Friday / Walking / 60 minutes
    Saturday / Walking / 30 minutes

    2. Strength Training (2xs per week)

    Friday / Unpacking 1/4 Ton Supply Shipment at Work / 10 minutes
    Day / Activity / Duration

    3. Ab Focus (1x per week)

    Thursday / Belly Dancing / 10 minutes

  •   #10  
    Mercy03's AvatarMercy03 , 02-09-2010 09:38 AM
    Building Blocks

    1. Cardio (30min. 3xs per week)

    Monday / Stationary bike/ 40 min
    Tuesday / Treadmill /45 min
    Thursday / Stationary Bike /40 min

    2. Strength Training (2xs per week)

    Monday/upper arm weights / 20 min

    Thursday /upper arm weights/20 min

    Friday/ Upper arm weights

    3. Ab Focus (1x per week)
    Monday 50 crunches

    Thursday / 50 crunches

    Sunday 50 crunches


    Additional Blocks

    Friday/ Stationary bike / 35 min, 50 crunches
    Sunday/ Stationary bike 40 min
    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
  •   #11  
    thinnerbyjuly's Avatarthinnerbyjuly , 02-11-2010 07:29 AM
    Building Blocks

    1. Cardio (30min. 3xs per week)

    Mom/ walk / 30
    tues / walk / 30
    wed / walk / 30

    2. Strength Training (2xs per week)

    Day / Activity / Duration
    Day / Activity / Duration

    3. Ab Focus (1x per week)

    Day / Activity / Duration

    *** For those of you who add additional blocks (exercises/time/days) to the basic building blocks each week please add the following .. ***

    Additional Blocks

    thur / walk / 30
    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
    Day / Activity / Duration
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