Slow Pushups Begin in pushup position on a ball or floor. Perform 4 pushups, abs in and back straight. On the 5th pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular pushups and 1 half hold. Repeat for 30-60 seconds. |
Plyo-Jacks
 Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 30-60 seconds. |
Walking Lunge
Start at one end of the room, holding weights if desired, and step forward with right leg. Bend both knees to 90 degree angles, lowering body into a lunge (keep front knee behind the toe). Bring the left foot forward and step into a lunge. Continue lunging, alternating legs for 30-60 seconds.. |
Jumping Jacks with Front Kicks
Do one jumping jack. After you jump the feet back together, bring the right knee up and snap the foot out in a front kick (don't extend the leg all the way, but keep a small bend in the knee). Do another jumping jack and kick with the left foot. Continue for 1 minutes, alternating jumping jacks and kicks. |
Wall Sit with Chest Squeeze
 Hold a medicine ball (or just press the hands together if you have no equipment) and slide down the wall until your thighs are parallel to the floor while squeezing the ball. Hold this position and keep pressure on the ball as your straighten the arms out in front of you and slowly pull them back in. Repeat the chest squeezes in and out for 30-60 seconds and stand up. |
Ski Jumps
 Stand with feet together. Bend the knees and jump to the right as far as you can--think of jumping laterally rather than vertically. Land with soft knees and immediately jump laterally to the left. Repeat for 30-60 seconds. |
| March in Place Aren't you tired? Take a few seconds to catch your breath. |
High Jogs
Stand with feet together and hold arms straight out in front of you at mid-torso level. Jog in place, bringing knees high enough that they hit your hands (don't lower hands!). Repeat for 30-60 seconds. |
Triceps Dips Sit on a chair or bench with hands next to the hips. Lift up and take the hips forward, just in front of the bench. Bend the elbows and lower down until elbows are about 90 degrees. Squeeze the triceps to push back up and repeat 30-60 seconds. |
Pushups/Side Planks
 In pushup position (on knees or toes), perform one pushup. As you come up, shift weight to left arm, twist to the side while bringing the right arm up towards the ceiling in a side plank. Lower the arm back to the floor for another pushup and then twist to the other side. Repeat for 30-60 seconds. |
Friday, September 30, 2011
Overboard in October Exercises!
New Exercises coming in October!
Tuesday, September 27, 2011
Week 2 Heavy Hitters
Week 2
Some of these exercises will be quite easy and some will be quite difficult. The idea is to breakdown the muscle tissue so that it will repair and grow stronger/larger. You do not need store weights. 2 cans of tomato juice, 2 cans of soup will work just as well. So let's begin!
Endurance Week! We are learning endurance this week. The key to week 2 is to complete as much of this routine in one session as possible. We want to get that heart pumping and our bodies moving. Before you begin tell yourself that you are stronger than your body will allow you to believe. This is a great 30 minute workout. Once you've completed the strength and cardio get up immediately and go take that walk. The goal is to walk 10 - 15 minutes. PUSH YOURSELF AND GO FARTHER!
See Week 2 for details on these exercises
Day 1 - 2 sets of 20 Wall Pushups (you should feel the weight of your body on your arms as you push back), 3 sets of 21's (you will complete one set by doing each move 7 times), 3 sets of 8 - 12 Swimmer's Presses, 150 punches, Walk 10 - 15 minutes. Remember just one more step, just one more minute!
Da y 2 - 2 sets of 20 Sitting or Standing Jumping Jacks (while standing or remain sitting do the upper part of a jumping jack with your arms out to your side quickly point them above your head almost touching then quickly return to the position with both arms out at your side), 3 sets of 20 Head, Shoulders, Knees and Toes, 3 sets of 20 Kicks , 3 sets of 20 Side Bends. Walk for 10 - 15 minutes.
Day 3 - 2 sets of 20 Wall Pushups, 3 sets of 21's, 3 sets of 8 - 12 Swimmer's Presses, 150 punches and today you need to walk for 10 - 15 minutes. Remember you will need to walk one more than you did yesterday!
Day 4 - 2 sets of 20 Sitting or Standing Jumping Jacks , 3 sets of 15 Head, Shoulders, Knees and Toes, 3 sets of 20 Kicks, 2 sets of 20 Side Bends and today you need to walk for 10 - 15 minutes. Remember to walk one more than you did yesterday!
Day 5 - 2 sets of 20 Wall Pushups, 3 sets of 21's, 3 sets of 8 - 12 Swimmer's Presses, 150 punches and today you need to walk for 10 -15 minutes. Remember you will need to walk one more than you did yesterday!
Day 6 - 2 sets of 20 Sitting or Standing Jumping Jacks , 3 sets of 15 Head, Shoulders, Knees and Toes, 3 sets of 20 Kicks, 3 sets of 20 Side Bends and today you need to walk for 10 - 15 minutes. Remember to walk one more than you did yesterday!
Day 7 - REST! You deserve it! You may be a little sore but you should feel better! Tomorrow you will feel amazing! You did it one week of exercises! You've done Strength Training and Cardio. Next Week we step it up a bit and begin using your own body weight to help you lose this weight and kill fatty!
Some of these exercises will be quite easy and some will be quite difficult. The idea is to breakdown the muscle tissue so that it will repair and grow stronger/larger. You do not need store weights. 2 cans of tomato juice, 2 cans of soup will work just as well. So let's begin!
Endurance Week! We are learning endurance this week. The key to week 2 is to complete as much of this routine in one session as possible. We want to get that heart pumping and our bodies moving. Before you begin tell yourself that you are stronger than your body will allow you to believe. This is a great 30 minute workout. Once you've completed the strength and cardio get up immediately and go take that walk. The goal is to walk 10 - 15 minutes. PUSH YOURSELF AND GO FARTHER!
See Week 2 for details on these exercises
Day 1 - 2 sets of 20 Wall Pushups (you should feel the weight of your body on your arms as you push back), 3 sets of 21's (you will complete one set by doing each move 7 times), 3 sets of 8 - 12 Swimmer's Presses, 150 punches, Walk 10 - 15 minutes. Remember just one more step, just one more minute!
Da y 2 - 2 sets of 20 Sitting or Standing Jumping Jacks (while standing or remain sitting do the upper part of a jumping jack with your arms out to your side quickly point them above your head almost touching then quickly return to the position with both arms out at your side), 3 sets of 20 Head, Shoulders, Knees and Toes, 3 sets of 20 Kicks , 3 sets of 20 Side Bends. Walk for 10 - 15 minutes.
Day 3 - 2 sets of 20 Wall Pushups, 3 sets of 21's, 3 sets of 8 - 12 Swimmer's Presses, 150 punches and today you need to walk for 10 - 15 minutes. Remember you will need to walk one more than you did yesterday!
Day 4 - 2 sets of 20 Sitting or Standing Jumping Jacks , 3 sets of 15 Head, Shoulders, Knees and Toes, 3 sets of 20 Kicks, 2 sets of 20 Side Bends and today you need to walk for 10 - 15 minutes. Remember to walk one more than you did yesterday!
Day 5 - 2 sets of 20 Wall Pushups, 3 sets of 21's, 3 sets of 8 - 12 Swimmer's Presses, 150 punches and today you need to walk for 10 -15 minutes. Remember you will need to walk one more than you did yesterday!
Day 6 - 2 sets of 20 Sitting or Standing Jumping Jacks , 3 sets of 15 Head, Shoulders, Knees and Toes, 3 sets of 20 Kicks, 3 sets of 20 Side Bends and today you need to walk for 10 - 15 minutes. Remember to walk one more than you did yesterday!
Day 7 - REST! You deserve it! You may be a little sore but you should feel better! Tomorrow you will feel amazing! You did it one week of exercises! You've done Strength Training and Cardio. Next Week we step it up a bit and begin using your own body weight to help you lose this weight and kill fatty!
Monday, September 26, 2011
Week 5 Bushmen Series
SEPTEMBER CHALLENGE
WEEK 5 – BUSHMEN SERIES (Advanced)
Week FIVE Daily Exercise Challenge
Each team member that completes their daily exercise challenge receives one point, if all team
members complete each daily exercise for all 6 days the team is then awarded an additional 5 Bonus
Points.
Welcome to Week 5 you are the BUSHMEN it’s time to push yourself! Make sure you begin each exercise challenge with a 4 minute tabata workout.
Day 1 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank
Day 2 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 3 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank
Day 4 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 5 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank
REST THE WEEKEND!
We are getting started with the next Challenge Series on October 3rd!
*******Please watch the videos as they may differ from your version of the exercise!*********
Week Five Weekly Team Challenge
Same water and calories challenge plus Walk, Run or Jog a 5K this week.(3.1 miles) Each team member needs to do an additional 400 crunches for this week! If you have a full team of 10 people that is an additional 4000 crunches. You hate me now but you'll love me come October!
WEEK 5 – BUSHMEN SERIES (Advanced)
Week FIVE Daily Exercise Challenge
Each team member that completes their daily exercise challenge receives one point, if all team
members complete each daily exercise for all 6 days the team is then awarded an additional 5 Bonus
Points.
Welcome to Week 5 you are the BUSHMEN it’s time to push yourself! Make sure you begin each exercise challenge with a 4 minute tabata workout.
Day 1 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank
Day 2 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 3 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank
Day 4 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 5 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank
REST THE WEEKEND!
We are getting started with the next Challenge Series on October 3rd!
*******Please watch the videos as they may differ from your version of the exercise!*********
Week Five Weekly Team Challenge
Same water and calories challenge plus Walk, Run or Jog a 5K this week.(3.1 miles) Each team member needs to do an additional 400 crunches for this week! If you have a full team of 10 people that is an additional 4000 crunches. You hate me now but you'll love me come October!
Week 5 Pygmy Challenge
Week 5 Pygmy Challenge
WEEK 5 –PYGMY SERIES
Week 5 Daily Exercise Challenge
Each team member that completes their daily exercise challenge receives one point, if all team
members complete each daily exercise for all 6 days the team is then awarded an additional 5 Bonus
Points.
Welcome to Week 5 you are the PYGMY TRIBE it’s time to push yourself! Make modifications as
necessary and use water bottles, soup cans or my favorite Tomato Juice cans as weights! They really do work!
Day 1 - Walk, run, jog a 5k (3.1 Miles) 100 Jumping Jacks, 100 Crunches, 40 Toe Touches, 5 burpees
Day 2 – 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers Day 3 - Walk, run, jog a 5k (3.1 Miles) 100 Jumping Jacks, 100 Crunches, 40 Toe Touches, 5 burpees
Day 4 - 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers Day 5 - Walk, run, jog a 5k (3.1 Miles) 100 Jumping Jacks, 100 Crunches, 40 Toe Touches, 5 burpees
Rest the weekend!
We start with new challenges on October 3rd!
Same Team Challenge as last week! RAISE THOSE SPEARS! Pygmies you are doing it! Go Team Go!
Tuesday, September 20, 2011
Heavy Hitter Series
Heavy Hitter Exercise Series
In attempt to meet the needs of all individuals during our Monthly series I am beginning a new workout series called the "Heavy Hitters". These exercises are for my friends that are in need a very low impact workout. This series will also introduce weight training using common household items and the participants own body weight.
The idea is to help our less active friends to engage activity and get those muscles and joints warmed up for a more intense workout in the future. I am personally designing this plan based on what I would have been able to do at my top weight of 447lbs in October of 2009.
I hope that you will find these exercises helpful and that you will remember one thing, "You are much stronger than your body will allow you to believe!" You must believe this to achieve your activity and weight loss goals. I'm very proud of you for taking this first step for many of you this step will lead you to a 5K a 10K and then on to a Marathon! It's time to get moving and it's time to kill fatty! They have controlled your life long enough!
Week 1
This week I will introduce some strength training. Some of these exercises will be quite easy and some will be quite difficult. The idea is to breakdown the muscle tissue so that it will repair and grow stronger/larger. You do not need store weights. 2 cans of tomato juice, 2 cans of soup will work just as well. So let's begin!
Day 1 - 2 sets of 21's (you will complete one set by doing each move 7 times), 2 sets of 8 - 12 Swimmer's Presses, 100 punches (while standing or sitting in a chair quickly extend and alternate each arm while punching a target straight in front of you. (I always imagine myself punching fatty!) Do these as quickly as you can being careful to not pop/snap your elbows. Take a break. Sometime today walk for 5 - 10 minutes. As slow or as fast as you can. If you can't do 5 - 10 minutes than walk as far as you can! Remember your are stronger than you think. Record how far you walked and tomorrow determine to walk farther even if its just one step farther.
Da y 2 - Head, Shoulders, Knees and Toes (just like the song in school) Begin with your arms above your head while standing (or sitting) and 2 sets of 15 reach high, touch your shoulders, touch your knees and then reach as far as you can to your toes as you can get. You'll be touching them soon enough! Rest for 1 minute in between each set. 2 sets of 20 Kicks (While standing or sitting) Raise your leg as high as you can and kick forward. (Remember don't pop/snap the knee) 2 sets of 20 Side Bends (While standing place your hands on your hips and bend to your right side and then your left side, as far as you can bend, that will count as 1) Rest and go walk for 5 - 10 minutes. Remember today you are taking one more step than you did yesterday, you are going to go one more square in the pavement, one more street sign, one more house, one more block, one more tree, one more minute whatever you use to measure but go one more!
Day 3 - 2 sets of 21's, 2 sets of 8 - 12 Swimmer's Presses, 100 punches and today you need to walk for 5 - 10 minutes. Remember you will need to walk one more than you did yesterday!
Day 4 - 2 sets of 15 Head, Shoulders, Knees and Toes, 2 sets of 20 Kicks, 2 sets of 20 Side Bends and today you need to walk for 5 - 10 minutes. Remember to walk one more than you did yesterday!
Day 5 - 2 sets of 21's, 2 sets of 8 - 12 Swimmer's Presses, 100 punches and today you need to walk for 5 -10 minutes. Remember you will need to walk one more than you did yesterday!
Day 6 - 2 sets of 15 Head, Shoulders, Knees and Toes, 2 sets of 20 Kicks, 2 sets of 20 Side Bends and today you need to walk for 5 - 10 minutes. Remember to walk one more than you did yesterday!
Day 7 - REST! You deserve it! You may be a little sore but you should feel better! Tomorrow you will feel amazing! You did it one week of exercises! You've done Strength Training and Cardio. Next Week we step it up a bit and begin using your own body weight to help you lose this weight and kill fatty!
If possible consider a protein shake after training to help those muscles you are working to repair faster thus eliminating sore muscles.
For protein shake ideas please email me
In attempt to meet the needs of all individuals during our Monthly series I am beginning a new workout series called the "Heavy Hitters". These exercises are for my friends that are in need a very low impact workout. This series will also introduce weight training using common household items and the participants own body weight.
The idea is to help our less active friends to engage activity and get those muscles and joints warmed up for a more intense workout in the future. I am personally designing this plan based on what I would have been able to do at my top weight of 447lbs in October of 2009.
I hope that you will find these exercises helpful and that you will remember one thing, "You are much stronger than your body will allow you to believe!" You must believe this to achieve your activity and weight loss goals. I'm very proud of you for taking this first step for many of you this step will lead you to a 5K a 10K and then on to a Marathon! It's time to get moving and it's time to kill fatty! They have controlled your life long enough!
Week 1
This week I will introduce some strength training. Some of these exercises will be quite easy and some will be quite difficult. The idea is to breakdown the muscle tissue so that it will repair and grow stronger/larger. You do not need store weights. 2 cans of tomato juice, 2 cans of soup will work just as well. So let's begin!
Day 1 - 2 sets of 21's (you will complete one set by doing each move 7 times), 2 sets of 8 - 12 Swimmer's Presses, 100 punches (while standing or sitting in a chair quickly extend and alternate each arm while punching a target straight in front of you. (I always imagine myself punching fatty!) Do these as quickly as you can being careful to not pop/snap your elbows. Take a break. Sometime today walk for 5 - 10 minutes. As slow or as fast as you can. If you can't do 5 - 10 minutes than walk as far as you can! Remember your are stronger than you think. Record how far you walked and tomorrow determine to walk farther even if its just one step farther.
Da y 2 - Head, Shoulders, Knees and Toes (just like the song in school) Begin with your arms above your head while standing (or sitting) and 2 sets of 15 reach high, touch your shoulders, touch your knees and then reach as far as you can to your toes as you can get. You'll be touching them soon enough! Rest for 1 minute in between each set. 2 sets of 20 Kicks (While standing or sitting) Raise your leg as high as you can and kick forward. (Remember don't pop/snap the knee) 2 sets of 20 Side Bends (While standing place your hands on your hips and bend to your right side and then your left side, as far as you can bend, that will count as 1) Rest and go walk for 5 - 10 minutes. Remember today you are taking one more step than you did yesterday, you are going to go one more square in the pavement, one more street sign, one more house, one more block, one more tree, one more minute whatever you use to measure but go one more!
Day 3 - 2 sets of 21's, 2 sets of 8 - 12 Swimmer's Presses, 100 punches and today you need to walk for 5 - 10 minutes. Remember you will need to walk one more than you did yesterday!
Day 4 - 2 sets of 15 Head, Shoulders, Knees and Toes, 2 sets of 20 Kicks, 2 sets of 20 Side Bends and today you need to walk for 5 - 10 minutes. Remember to walk one more than you did yesterday!
Day 5 - 2 sets of 21's, 2 sets of 8 - 12 Swimmer's Presses, 100 punches and today you need to walk for 5 -10 minutes. Remember you will need to walk one more than you did yesterday!
Day 6 - 2 sets of 15 Head, Shoulders, Knees and Toes, 2 sets of 20 Kicks, 2 sets of 20 Side Bends and today you need to walk for 5 - 10 minutes. Remember to walk one more than you did yesterday!
Day 7 - REST! You deserve it! You may be a little sore but you should feel better! Tomorrow you will feel amazing! You did it one week of exercises! You've done Strength Training and Cardio. Next Week we step it up a bit and begin using your own body weight to help you lose this weight and kill fatty!
If possible consider a protein shake after training to help those muscles you are working to repair faster thus eliminating sore muscles.
For protein shake ideas please email me
Monday, September 19, 2011
Week 4 BUSHMEN Series
SEPTEMBER CHALLENGE
WEEK 4 – BUSHMEN SERIES (Advanced)
Week FOUR Daily Exercise Challenge
Each team member that completes their daily exercise challenge receives one point, if all team
members complete each daily exercise for all 6 days the team is then awarded an additional 5 Bonus
Points.
Welcome to Week 2 you are the BUSHMEN it’s time to push yourself! Make sure you begin each exercise challenge with a 4 minute tabata workout.
Day 1 - 3 minute bearwalk, 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)
Day 2 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 3 - 3 minute bearwalk, 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)
Day 4 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 5 - 3 minute bearwalk, 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)
Day 6 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of Woodchops, 30 Pushups (modified if needed)
Day 7 – REST YOU DESERVE IT! Week 4 we’re are stepping it up to another level!Raise those spears!
*******Please watch the videos as they may differ from your version of the exercise!*********
Week Four Weekly Team Challenge
Same water and calories challenge plus Walk, Run or Jog a 5K this week.(3.1 miles) Each team member needs to do an additional 400 crunches for this week! If you have a full team of 10 people that is an additional 4000 crunches. You hate me now but you'll love me come October!
WEEK 4 – BUSHMEN SERIES (Advanced)
Week FOUR Daily Exercise Challenge
Each team member that completes their daily exercise challenge receives one point, if all team
members complete each daily exercise for all 6 days the team is then awarded an additional 5 Bonus
Points.
Welcome to Week 2 you are the BUSHMEN it’s time to push yourself! Make sure you begin each exercise challenge with a 4 minute tabata workout.
Day 1 - 3 minute bearwalk, 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)
Day 2 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 3 - 3 minute bearwalk, 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)
Day 4 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)
Day 5 - 3 minute bearwalk, 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 50 Burpees (they’re back), 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)
Day 6 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of Woodchops, 30 Pushups (modified if needed)
Day 7 – REST YOU DESERVE IT! Week 4 we’re are stepping it up to another level!Raise those spears!
*******Please watch the videos as they may differ from your version of the exercise!*********
Week Four Weekly Team Challenge
Same water and calories challenge plus Walk, Run or Jog a 5K this week.(3.1 miles) Each team member needs to do an additional 400 crunches for this week! If you have a full team of 10 people that is an additional 4000 crunches. You hate me now but you'll love me come October!
Week 4 Pygmy Challenge
SEPTEMBER CHALLENGE
WEEK 4 –PYGMY SERIES
Week 4 Daily Exercise Challenge
Each team member that completes their daily exercise challenge receives one point, if all team
members complete each daily exercise for all 6 days the team is then awarded an additional 5 Bonus
Points.
Welcome to Week 4 you are the PYGMY TRIBE it’s time to push yourself! Make modifications as
necessary and use water bottles, soup cans or my favorite Tomato Juice cans as weights! They really do work!
Day 1 - 2 minute bear walk, 100 Jumping Jacks, 100 Crunches, 35 Split Squats, 2 mile walk, jog, run
Day 2 – 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers
Day 3 - 2 minute bear walk, 100 Jumping Jacks, 100 Crunches, 35 Split Squats, 2 mile walk, jog, run
Day 4 - 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers
Day 5 - 2 minute bear walk, 100 Jumping Jacks, 50 Crunches, 35 Split Squats, 2 mile walk, jog, run
Day 6 - 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers
Day 7 – REST YOU DESERVED IT!
Weekly Team Challenge - as a combined team effort attempt to reach a goal of an additional 2000 crunches. For a team of 10 that would be an additional 200 crunches per team member over a span of 6 days! As always water, calories!
WEEK 4 –PYGMY SERIES
Week 4 Daily Exercise Challenge
Each team member that completes their daily exercise challenge receives one point, if all team
members complete each daily exercise for all 6 days the team is then awarded an additional 5 Bonus
Points.
Welcome to Week 4 you are the PYGMY TRIBE it’s time to push yourself! Make modifications as
necessary and use water bottles, soup cans or my favorite Tomato Juice cans as weights! They really do work!
Day 1 - 2 minute bear walk, 100 Jumping Jacks, 100 Crunches, 35 Split Squats, 2 mile walk, jog, run
Day 2 – 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers
Day 3 - 2 minute bear walk, 100 Jumping Jacks, 100 Crunches, 35 Split Squats, 2 mile walk, jog, run
Day 4 - 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers
Day 5 - 2 minute bear walk, 100 Jumping Jacks, 50 Crunches, 35 Split Squats, 2 mile walk, jog, run
Day 6 - 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers
Day 7 – REST YOU DESERVED IT!
Weekly Team Challenge - as a combined team effort attempt to reach a goal of an additional 2000 crunches. For a team of 10 that would be an additional 200 crunches per team member over a span of 6 days! As always water, calories!
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