Sunday, February 5, 2012

Challenges for week 2/6 thru 2/11

exercises at bottom of page... 



EVERYONE COMPLETES THIS ON MONDAY:


BURN BABY BURN....set timer for 15 mins...lay it on the floor so you can see the clock..unless you can set it to alert you at intervals...You need a 10 pound weight set JOG FOR 1 min....MAY BE DONE IN PLACE..TIP: I use my hallway... Push ups- as many as possible for 20 secs Squats w/ weight (do arm curls) as many as possible for 30 sec Jumps Squats-No weights!!!! as many as possible for 10 secs. JOG FOR 1 min JUMPROPE(may be imaginary. Just get those feet up and arms rotating)- 20 seconds Push ups- 20 secs Squats w/weight (do curls) 20 secs. JOG FOR 1 min REPEAT UNTIL TIMER GOES OFF!



 ADVANCED?? 1/2 OF  JACS SLAM (if you want to do the complete SLAM you must do this 10 times equaling 1000 jumps with rope) !!!!! speed rope-100 jumps..... SKATERS-10 per leg ...Squats with arm curls using at least a 10 pound weight-10 reps...... Vertical punches w/3 to 5 pound weight-20 alternating punches ......Jumping jacks- 50 jumps.... GO FAST RIGHT HERE... Squat Jumps w/weight-15!!!!! REPEAT UNTIL YOU HIT 500 jumps with the speed rope...so that mean you are doing this 5 times have fun!!!!!!!!!!

TUESDAY: IF...
ABS IS YOUR FOCUS DO:
15 CRUNCHY FROGS
15 WINDSHIELD WIPERS (PER SIDE)
25 BICYCLES GOING FORWARD
25 BICYCLES GOING IN REVERSE
20 CRUNCHY FROGS
20 WINDSHIELD WIPERS (PER SIDE)
30 CRUNCHES
15 WINDSHIELD WIPERS (PER SIDE)


300 JUMPS WITH ROPE
100 JUMPING JACKS




ARMS IS YOUR FOCUS DO:
20 DEEP SWIMMERS PRESS
15 WOOD CHOPS
15 LAWN MOWERS (PER SIDE)
20 PUSH-UPS(MAY BE MODIFIED)
15 ARM CURLS
20 DEEP SWIMMERS PRESS
20 WOOD CHOPS
10 PUSH UPS (MAY BE MODIFIED)


300 JUMPS WITH ROPE
100 JUMPING JACKS 





LEGS IS YOUR FOCUS DO: 
25 SQUATS W/ WEIGHT
25 SKATERS W/MEDICINE BALL
15 JUMP SQUATS W/WEIGHT
50 SQUAT STANCE VERTICAL PUNCHES(SIT LOW AS POSSIBLE FEEL THE BURN)
REPEAT 4 TIMES
**LEGS BEING A BIGGER MUSCLE WILL REQUIRE MORE***




200 JUMPS WITH ROPE

ALL OVER IS YOUR FOCUS DO:

150 JUMPS WITH ROPE/25 SKATERS W/MEDICINE BALL/25 DEEP SWIMMERS PRESS/25 PUSH UPS (MAY BE MODIFIED)/25 CRUNCHY FROGS/25 CRUNCHES
REPEAT 4 TIMES
***JUMPS MAY BE DONE IN INCREMENTS OF 50***





EVERYONE COMPLETES THIS ON WEDNESDAY:

JAC's Swag (Speed Rope-2000 jumps; Launching Skaters w/4LB medicine ball-100; Calf Jumps w/20LBs-100; Squats w/10LBS-50; Squat Jumps w/ 10LB-100; Vertical Punch w/squat stance 5LBS-200)



THIS IS HOW you do the workout : 100 jumps with rope/20 skaters/20 calf jumps/10 squats/20 squat jumps/20 vertical punches REPEAT 5 times.... 
You will be left with 1500 jumps and 100 vertical punches to do... SO NOW... 
do 300 jumps/20 punches/300 jumps/20 punches/300 jumps/20 punches/300 jumps/ 20 punches/300 jumps/ 20 punches






Thursday: IF.....






ABS IS YOUR FOCUS DO:
15 CRUNCHY FROGS
15 WINDSHIELD WIPERS (PER SIDE)
25 BICYCLES GOING FORWARD
25 BICYCLES GOING IN REVERSE
20 CRUNCHY FROGS
20 WINDSHIELD WIPERS (PER SIDE)
30 CRUNCHES
15 WINDSHIELD WIPERS (PER SIDE)

300 JUMPS WITH ROPE
100 JUMPING JACKS




ARMS IS YOUR FOCUS DO:
20 DEEP SWIMMERS PRESS
15 WOOD CHOPS
15 LAWN MOWERS (PER SIDE)
20 PUSH-UPS(MAY BE MODIFIED)
15 ARM CURLS
20 DEEP SWIMMERS PRESS
20 WOOD CHOPS
10 PUSH UPS (MAY BE MODIFIED)

300 JUMPS WITH ROPE
100 JUMPING JACKS 





LEGS IS YOUR FOCUS DO: 
25 SQUATS W/ WEIGHT
25 SKATERS W/MEDICINE BALL
15 JUMP SQUATS W/WEIGHT
50 SQUAT STANCE VERTICAL PUNCHES(SIT LOW AS POSSIBLE FEEL THE BURN)
REPEAT 4 TIMES
**LEGS BEING A BIGGER MUSCLE WILL REQUIRE MORE***


200 JUMPS WITH ROPE

ALL OVER IS YOUR FOCUS DO:

150 JUMPS WITH ROPE/25 SKATERS W/MEDICINE BALL/25 DEEP SWIMMERS PRESS/25 PUSH UPS (MAY BE MODIFIED)/25 CRUNCHY FROGS/25 CRUNCHES
REPEAT 4 TIMES
***JUMPS MAY BE DONE IN INCREMENTS OF 50***

Friday:



OUR STANDING FRIDAY WORKOUT!!!!! WHATS YOUR PROGRESS FROM LAST TIME PLEASE DO TELL!!!! 

100 jumps with rope; 3 sets of 15 deep swimmers press; 3 sets of 15 lawnmowers(per arm); 3 sets of 21's; 100 jumps with rope OR imaginary ( IF YOU HAVENT BOUGHT ONE BY NOW.. PLEASE GO INVEST 6 BUCKS AND GET ONE.. ITS COMPLETELY DIFFERENT FROM PRETEND); 3 sets of 15 chest fly's; 3 sets of 15 woodchops;3 sets of triceps kickbacks; 100 jumps with rope




 IF YOU ARE BAD.. DO 300 more JUMPS and tell us about it!!! YOU ARE DONE!!!!!!!!! YOU ARE AMAZING!!!!!!!!!!!!!!!!!!!                



EVERYONE DOES THIS ON SATURDAY:

15 CRUNCHY FROGS
15 WINDSHIELD WIPERS (PER SIDE)
25 BICYCLES GOING FORWARD
25 BICYCLES GOING IN REVERSE
20 CRUNCHY FROGS
20 WINDSHIELD WIPERS (PER SIDE)
30 CRUNCHES
15 WINDSHIELD WIPERS (PER SIDE)

300 JUMPS WITH ROPE
100 JUMPING JACKS





LINK TO ALL EXERCISES!! 

Toe Touches

Burpees

Windshield Wipers
 (modified bend your knees)

Split Squats

Swimmer's Press
 ( you may start in the arms up position)

21's
 (7 for each position pay attention to the stopping point)

Dumbbell Chest Fly
 (notice his mouth doesn't match the video LOL)

Lawnmowers
 (I threw you a bone guys!)

Tricep Kickbacks
 (do the second example)

Wood Chops

Globe Jumps
 (each jump for us counts as one)

Kick Squats



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Strength Training Ladies & Fellas!