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Week 1

10/20/2012

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Saturday- Cardio and Yoga

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Pigeon Pose (great for stretching the thighs)












30 mins. elliptical 
        >1 min. on 12 resistance
        >1 min. on 14 res.
        >1 min. on 12 res., hands off bar
        >1 min. on 14 res., hands off bar
 *continue this rotation
30 mins. on treadmill
       >1 min. on 6.0 speed
       >1 min. on 6.2 speed
      >1 min. on 6.4 speed
  *continue until 7.5, then walk for 1 min. and repeat cycle
20 mins. yoga/stretching


Friday- Bodyrock and Elliptical

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Part 1: Bodyrock 
Lean Lovers Workout   >watch video

                                                                                   My Scores

10 Switch Lunges 10 Sumo Squats                          3    3   3
 Walking push-ups (walk to the right and left)      20  20   20
3 high knees + sumo jump                                       4  4     4
40 reps of spiderman mountain climbers               40   40   40
                                                       
I did:
3 rounds  in 30 mins. 

Part 2: Weight Lifting   
Side obliques with weight- 50 each side
Lift weight up to one shoulder and down to opp. foot -20 each side
Bicep curl using weights- 20
Back-row using weights- 20
Triceps curl using weights- 20

= 10 mins.

Part 3: Elliptical ( I still had energy and wanted more cardio so this part of the workout was extra)
= 20 mins. 

Total time of workout= 60 mins.

Thursday- Bodyrock and Yoga

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WE ARE YOUNG> watch video
                                                                                                                                               My Scores
1. 8 Jump Squat Punch Outs using the sandbag or a 10-15 lb. weight               30    30     30

2. 8 Sandbag Swing Lunge Twist using the sandbag or a 10-15 lb. weight          2     2        2

3. 4 Switch Push Ups 4 Tricep Pushups                                                                        2      2       2

4  8 Sand Bag Sit Ups using the sandbag or a 10-15 lb. weight                             30    30     30

Oct. 20th  6:10pm-6:40  = 30 mins.   (I did 3 rounds of these exercises.)

+

15 mins. of yoga and 15 mins. of ab work

Ab Work
1. 50 Slow bicycle  (leg out straight and hold while you reach your elbow to your opposite knee)
2. 30 waist/leg lifts 
3. 50 Side abs (lift elbow/waist up to touch leg)
4. 50 raised side abs
5. 30 Chair Ab Lifts (Left leg straight on a back of a chair. Other leg is down but knee up, foot supporting chair.  Lay down, lift body up and while you use your left hand to touch your left part of your upper leg for support, touch your food using your right hand.  30 reps then switch to right leg). 
6. 30 Downward Facing Dog Leg-In abs


Wednesday- Cardio and Yoga

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20 mins. elliptical
20 mins. sprinting and walking uphill
20 mins. yoga 

Tuesday- Strengthening through Bodyrock 

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Dream Body Workout- 1000 Rep Challenge >watch video

My Scores
Burpees-   50
High Knees   50
Bag Drop and Burpee Tuck Jump- 50
Scissor Lunges-  50
Elevated Plank Knee Tucks- 50
Touch Floor Jumping Jacks-  50
Overhead Lunge and Kick-left leg-  50
Tuck Jumps-    50
Overhead Lunge and Kick- right Leg-      50
Crisscross Reach Through Abs (alternate between L & R legs)-     50
500 High Knees Skips-   500

This took :                   50 mins. 


 


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    Advice

    You don't have to follow these exactly.  Do what works best for your schedule and your individual body. Push yourself, make yourself proud and try to improve each and every day!  Please post your workouts, times and scores!

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