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gratitude

Wednesday, June 04, 2008

GENIE SIT
RUNNERS LUNGE
AIRPLANE POSE
TWO-PART PUSHUPS
ISOMETRIC BICEP CURLS WITH TOWEL
T-STAND
U-PICK THE EXERCISE
DUMBELL WRIST CURL
ELBOW TO KNEE CRUNCH

  


Ducks Challenge

Tuesday, May 13, 2008

Ducks Challenge

50 Flights of Fancy (we are ducks after all)

Flights of Fancy are simply walking (or running) up and down a flight of stairs 50 times in one day. One rep is one up-one down.

1. Place 10 items to be relayed up and down the steps (canned goods work well).

2. Place items at the bottom of the stairs in a safe place so no one will trip over them.

3. You are now ready to start. See flights listed below. At the bottom of the stairs you will do 10 pushups before picking up the first item and relaying it to the top of the stairs where you will do another set of 10 pushups.

4. You will then go back down the stairs and repeat part three until you have relayed all the items to the top of the stairs.

5. Once done, you will begin Flight 11 - 20 starting at the top of the stairs relaying the items back down the stairs.

6. Continue through all the flights.

Flight 1-10: 10 pushups ... you must complete the task before taking the next object and so on.
Flight 11-20: 10 crunches
Flight 21-30: 10 reverse crunches
Flight 31-40: 10 lunges (right and left)
Flight 41-50: 10 side-to-side lunges

  


Spark Your Way To A 10K

Wednesday, January 16, 2008

10K Jogging Program

Starting January 8th, 2008

This 12-week program is designed for those who can comfortably run 2 miles, but want to work up to a longer distance. It is a general guide and may need to be adjusted depending on your fitness level. Also adjust speed or distance as necessary. This program assumes you’ll be jogging a 10K race at the end of 12 weeks. The last week of the program decreases your workout time so that you can rest in preparation for the race.

Week/Day 1/Day 2/Day 3 /Total Weekly Miles
1 - 2 + 3 + 2 = 7
2 - 2 + 3 + 3 = 8
3 - 3 + 3 + 4 = 10
4 - 3 + 2 + 3 = 8
5- 4 + 3 + 4 = 11
6- 4 + 4 + 5 = 13
7- 5 + 4 + 5 = 14
8- 6 + 5 + 4 = 15
9- 4 + 5 + 4= 13
10- 6 + 5 + 6 = 17
11- 6+ 5 + 6 = 17
12- 4 + 3 + 4 = 11

We recommended jogging 3 times per week (spread across the week and not 3 days in a row), and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running and walking, such as biking, swimming, elliptical, rollerblading and other sports.
Article created on: 6/28/2006

  
  Member Comments About This Blog Post:

EWEND24 1/16/2008 1:36AM

    January 6th- 60 minute walk
January 7th- 6 mile run
January 8th- nothing
January 9th- 2 mile run
January 10th- 60 minutes walk, 30 minutes water aerobics
January 11th- nothing
January 12th- 4.5 miles
Total miles run for the week 12.5

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Love Handle Challenge!

Wednesday, January 16, 2008



***LOVE HANDLE CHALLENGE***
Jan. 10 ~~ Feb 14

Try to run 14 miles a week until Valentines Day. Good luck!

Week 1 1/10-1/16: 4.5+3=7.5 so far
Week 2 1/17-1/23:
Week 3 1/24-1/30:
Week 4 1/31-2/6:
Week 5 2/7 -2/14

  
  Member Comments About This Blog Post:

EWEND24 2/13/2008 12:49PM

    ok. the cold weather got a hold of me and I didn't keep track of my miles. I have been exercising though. I promise!



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fitness test

Monday, January 07, 2008


***Fitness Test �
----How many jumping jacks can you do in 1 min?
----How many crunches in 1 minute?
----How many pushups in 1 min?
----How long can you hold the plank?
----How long does it take you to run/walk 1 mile?

  
  Member Comments About This Blog Post:

STEVENRIGNEY 1/9/2008 1:05PM

    Is this a question or others, or are you going to tell us how you do?

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