CURRENT TNT CHALLENGE
Thursday or Friday March 15th or 16th
St. Pattrick's Day Challenge
Something a little different this week. Since it's St. Patrick's Day, I know we're all looking for our pot of gold this week! But to get there we have to get through all the different levels of the rainbow first (the leprechauns aren't going to just LEAVE the gold for us, after all!) This is a bit of a challenge, but I know you're all up for it!
Here's how it works: Each level has certain tasks assigned to it and has gold waiting as a reward! Finish one level to get to the next and work your way through the rainbow! (ie: you must finish red before moving on to orange, etc.) It doesn't have to be all at once, so spread it out through the day, just make it happen!
RED LEVEL: 5 pushups, 5 crunches, 5 squats - 10 gold
ORANGE LEVEL: 5 pushups, 5 crunches, 5 squats, 5 dumbbell swings (example here: www.stumptuous.com/cool-
- 20 gold
YELLOW LEVEL: 5 pushups, 5 crunches, 5 squats, 5 dumbbell swings, 30 second plank - 30 gold
GREEN LEVEL: 5 pushups, 5 crunches, 5 squats, 5 dumbbell swings, 30 second plank, 5 (each side) alternating bicep curls - 40 gold
BLUE LEVEL: 5 pushups, 5 crunches, 5 squats, 5 dumbbell swings, 30 second plank, 5 (each side) alternating bicep curls, 5 calf raises (use a stair or sidewalk or whatever is convenient) - 50 gold
PURPLE LEVEL: 5 pushups, 5 crunches, 5 squats, 5 dumbbell swings, 30 second plank, 5 (each side) alternating bicep curls, 5 calf raises, 5 back extensions www.sparkpeople.com/reso
- 60 gold
BONUS SHAMROCK LEVEL: repeat purple level and finish with 5 minutes of stretching to give some love to those muscles you just worked - The Big Pot of Gold - 100 gold
Complete all 7 levels and you will have found 310 gold! Now that's the way to celebrate the luck o' the Irish!
(if you finish the entire thing you will have completed 35 pushups, 35 crunches, 35 squats, 30 dumbbell swings, 5 30-second planks, 40 alternating bicep curls (20 each side), 15 calf raises, and 10 back extensions plus had a good stretch!)
Thursday or Friday March 8th or 9th
Get out your deck of cards ladies!!!
Hearts = Push ups
Spades = Squats
Diamonds = Crunches
Clubs = Lunges
Do the # of pushups squats crunches or lunges as the card shows you.
2 of Hearts = 2 push ups
3 of Diamonds= 3 crunches
4 of Spades = 4 squats
5 of Clubs = 5 lunges
etc... etc... etc...
Jack = 11
Queen = 12
King = 13
Ace = Max OUT til failure
Jokers are WILD!! you decide what and how much to do! (keep track of reps for your points)
Total up your cards at the end and that's what you score!
They can be ANY style of pushup, crunch, lunge, or squat that you are comfortable doing.
Week 8 - Thursday/Friday March 1st or 2nd
Disney Training Montages!
Upper: Swing through the Jungle ( www.youtube.com/watch?v=
Seated Dumbbell Rows:
Core: Go the Distance ( www.youtube.com/watch?v=
Lower: Defeat the Huns! ( www.youtube.com/watch?v=
Single Leg Squats:
Week 7 - Friday 2/24
This week's theme is obviously the Olympics, so this week's TNT is all to help each of us get in shape for the Olympic events!
Upper: Gymnastic strength – Reverse Plank: www.sparkpeople.com/reso
- hold for 30 seconds, repeat three times
Core: A Boxer’s Abs – Woodchop:www.sparkpeople
- set of 10 (one rep is BOTH sides)
Lower: Fencer’s legs – Forward Lunges: www.sparkpeople.com/resource/
- set of 15
As always, modify if you have limitations. 5 points per set each (upper/core/lower) with a bonus 5 for completing all three!
Weeks 5 & 6 - Thursday, February 9
Lawnmowers 3 sets of 10 increase your weight resistance each set.
3 way lunge kicks (front lunge then kick, 45* lunge then kick, side lunge then kick)
[do all 3 then repeat it 10 times on same leg for one set, then switch legs and do it on other leg 10 times.
Balance on Lg. Fitness ball. No touching walls, or the floor. Best done sitting or kneeling on the ball. If you do NOT have a ball, do planks in 30 sec. increments.
Week 4 - Thursday, February 2
Pick ANY 3 exercises from the SP Exercises, and do 3 sets of 10.
1 upper body 3 sets of 10
1 lower body 3 sets of 10
1 core/abs 3 sets of 10
You will find them by going to the HEALTHY LIFESTYLE tab, scrolling down to FITNESS.
In the FITNESS FEATURES section, the top one says EXERCISE DEMOs
you will select the area of the body you want to do, and it will list Advanced, or Beginner exercises. (or by clicking the link I provided above)
Week 3 - Thursday, January 26
U- deep swimmers press (3 sets of 10 on each arm)
L- calf raise squats (3 sets of 10)
C- V-up/roll up (3 sets of 10)
U- alternating shoulder press (3 sets of 10 both arms)
L- calf raises on a step (3 sets of 10 each leg)
C- bicycle crunch (forward for count of 25, then reverse for 25 - 3 times)
U- seated dumbbell shoulder press (3 sets of 10 on each arm)
L- calf raises with wall (3 sets of 10 on each leg)
C- crunches (3 sets of 25)
WEEK #2 - Thursday, January 19, 2012 -
Week 2 –
U- declined push ups
L- balance lunges
C- bow to boat
U- knee push ups
L- step back lunges
U- wall push ups
L- walking lunges
WEEK #1 - Thursday, January 12, 2012- 25s
25 upper body exercises (push ups, curls, etc..)
25 lower body exercises (lunges, squats, wall sit, etc...)
25 core exercises (plank, crunches, balancing etc...)
if you want to break it down into a mini routine you can do...
8 upper body, 8 lower body, 8 core, 30 seconds cardio blast (jump rope/ JJs etc.) 5 lb weight
8 upper body, 8 lower body, 8 core, 30 seconds cardio blast (jump rope/ JJs etc.) 8 lb weight
8 upper body, 8 lower body, 8 core, 30 seconds cardio blast (jump rope/ JJs etc.) 10 lb weight
if you want to do MORE... do the above routine in reverse and stretch!!
give yourself 25 points for completing this TNT challenge. If you did it multiple times, give yourself 5 additional points for each EXTRA time you did it...
(so if you did it 3 times you get 25 + 5 + 5 for a total of 35 pts!!!)