SparkPeople QuickFire Challenge Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=31185 A QF Challenge - A - Day to take it Up a Notch & Keep Your Furnace Stoked to Burn that Fat! EASY, No-Pressure Zone Team.You Set the Pace. Join us for some fun! SparkPeople QuickFire Challenge Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=31185 QFC 1/22/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66063096 We'll go simple today: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Let's do somewhere between 50 and 200 of these. Push a bit to get as many as you can! Sat, 21 Jan 2017 17:55:13 EST QFC 1/21/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66055981 Saturday, let's jump for joy with Jumping Jacks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=530 </link> <BR> <BR> Try to do 3 sets of 5 minutes each throughout the day. Fri, 20 Jan 2017 17:12:17 EST QFC 1/18/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66033536 Ok folks, we're halfway through the week. Let's do some forward lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Make sure you pay attention to the safety tips provided in the link and do 50-100 each leg. Do make sure you do the same number of each leg. Don't neglect one side. Tue, 17 Jan 2017 17:49:24 EST QFC 1/16/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66018338 Let's kick off our Monday with some core work: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. <BR> <BR> I know, I know, we did this already this month. But I like them. <em>41</em> Sun, 15 Jan 2017 20:54:51 EST QFC 1/15/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66010517 Today we're doing the Boxer. It's a song. Check it out. But in this case, it's also an exercise: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=110 </link> <BR> <BR> You do not absolutely need weights with this, but if you have them and you can, go ahead and use them. You'll get a lot of benefit from it. <BR> <BR> Do 50-100 of each arm. Sat, 14 Jan 2017 20:30:06 EST QFC 1/14/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x66002425 First, my apologies. I'm still doing swing shift and feel like I have permanent jet lag. Supposedly, my last shift change is this coming Monday, so I should have a normal schedule. Or at least a consistent one with 12 hour shifts during the day. <BR> <BR> Now, for tomorrow's challenge. Standing Crossover Crunches: <BR> <BR> <link>http://www.youtube.com/watch?v=bbAFG<BR>0I_BV0 </link> <BR> <BR> Do 50-100 each side. Fri, 13 Jan 2017 19:02:51 EST 1/11/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65979990 Hump Day! We'll do Forward Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Try for 501-100 each leg. Just make sure you're doing these safely. Read the description in the link. Tue, 10 Jan 2017 19:59:11 EST QFC 1/10/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65972232 Terrific Tuesday! Let's do some Calf Raises. Do this with or without a chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Do 100 of these today. <BR> <BR> For a BONUS <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=132 </link> <BR> <BR> Do these instead to get a bit of stretch or add 50 more to the above. BUT make sure you've got something you can hold on to in case. And if you're using a step on a stairca... Mon, 9 Jan 2017 20:30:17 EST QFC 1/9/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65963471 Let's do some Back Kicks this Monday: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Do 50 each leg. Sun, 8 Jan 2017 17:49:01 EST QFC 1/8/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65956468 Let's work on the back of those arms. For some reason, triceps seem to be difficult to work. I'm not sure why. Anyway we'll do one of these two variations of Tricep Dips: <BR> Straight Legs: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=125 </link> <BR> <BR> OR <BR> Bent Knees: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Do 50 throughout the day. This one's a tough one, so don't feel bad if you can't get all 50 in. Sat, 7 Jan 2017 19:34:50 EST QFC 1/7/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65949642 Hello, boys and girls! Saturday, yahoo! Let's do a little cardio boost in addition to your normal routine with High Knee Marching with Arms Thingies: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=524 </link> <BR> <BR> Try for a total of 15 minutes for the day, breaking it up into 3 5-minute increments. If it's too much, Just pump your arms or even keep them still. The important thing is to take a few breaks today and get your heart pumping happily away. Fri, 6 Jan 2017 21:10:21 EST QFC 1/6/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65941750 Friiiidaaaaay! Okay, folks we're looking at the weekend. Let's do some Seated Knee Lifts: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> 50-100 reps should be doable. Thu, 5 Jan 2017 19:19:40 EST QFC 1/5/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65934789 We got halfway through the week. Now for the other half: <BR> <BR> Tricep Push backs: <BR> <BR> <link>http://www.youtube.com/watch?v=Raoqs<BR>Zmvi28 </link> <BR> <BR> From now on, I'm going to give you a range to aim for, and not just one set goal since some may have real difficult due to inability or just not being able to do as many sets throughout the day. <BR> <BR> So...do 25-100 of these today Wed, 4 Jan 2017 21:41:22 EST QFC 1/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65926281 Hump Day! We're halfway through the week already, yay! <BR> <BR> Let's do two things today. To begin with, Front jabs: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=531 </link> <BR> Do 50 each arm. You can do one side at a time or alternate. Just so you get 50 in. One rep would be both arms. <BR> <BR> The second thing is kinda sorta complementary with front kicks: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=534 </link> <BR> Again, 50 each,... Tue, 3 Jan 2017 20:37:41 EST QFC 1/3/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65917264 Yay for Tuesday! Let's do some Standing Side Bends with Towel (I actually have a special towel for this. It's made for the gym. Long and skinny to hang around my neck while I workout. Or at least theoretically workout. I love my towel.): <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side and make sure you're really engaging your abs. Focus! Mon, 2 Jan 2017 18:15:05 EST QFC 1/2/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65909591 Today, Monday, we're going to be kicking things to the curb! Imagine whatever you want to get rid of-negative thoughts, negative self-image, whatever-while you do this: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=534 </link> <BR> <BR> Do 100 each leg. Now, if you have balance problems or are feeling a little wobbly, have something nearby to hold onto while you do them. <em>381</em> Sun, 1 Jan 2017 20:17:11 EST QFC Happy New Year 2017! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65902050 Today starts a whole new 365 fresh opportunities <em>408</em> . Let's make the most of it. Last year is behind us, let's just keep moving forward. <em>409</em> <BR> <BR> We'll kick off the year with everyone's favorite-Burpees! Please watch the entire video. It only last a couple of minutes but shows 4 types of burpees-from the very beginningest beginner, to the full out proper style. Choose you level of ability or mix and match: <BR> <BR> <link>http://www.youtube.com/watch?v=iALEg<... Sat, 31 Dec 2016 20:59:17 EST QFC 12/31/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65894935 It's the last day of 2016. For good or ill, it's another year past. We've all worked together to get where we are now. Let's say goodbye to the old year with a challenge, or three: <BR> <BR> Balancing Hip Flexion, do 50: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> Alternating Hamstring Curls do 50 (each side): <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=544 </link> <BR> <BR> Wall Push Ups (or desk push ups) 50: <BR... Fri, 30 Dec 2016 19:19:11 EST QFC 12/30/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65887855 Let's do some Skater Squats today. It takes a bit of coordination, at least for me. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </link> <BR> <BR> 100 of these, please. Thu, 29 Dec 2016 17:06:35 EST QFC 12/29/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65883268 Annd, I'm back. Thursday means almost to the end of the week! So let's do some core work with seated knee lifts on a chair, since most of us have a chair hanging around: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Do 100 of these today. Wed, 28 Dec 2016 22:38:39 EST QFC 12/27/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65870152 Let's get back into our normal routines and do some Single Leg Squats with a chair. Fitness, one leg at a time: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=128 </link> <BR> <BR> Do 100 each leg. If you can't do all 100, do make sure you do an equal number for each leg. Because...well, you don't want to be lopsided. Mon, 26 Dec 2016 20:07:08 EST QFC 12/26/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65864778 I hope everyone had a wonderful holiday weekend. Time for slacking is over. Let's do some Tricep Pushbacks: <BR> <BR> <link>http://www.youtube.com/watch?v=Raoqs<BR>Zmvi28 </link> <BR> <BR> Do 100 of these in multiple sets throughout the day. Do not worry if you can't fit them all in. Remember: a little is much better than none at all. Sun, 25 Dec 2016 20:01:39 EST QFC 12/24/16 and 12/25/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65854143 This is a busy and for some, a holy weekend. So, whether you are celebrating the beginning of <em>499</em> Hanukkah <em>500</em> , or <em>445</em> Christmas <em>446</em> or just having time off, I hope you can spend some time with family and friends enjoying the peace and love of the season. <BR> <BR> That said, yes, take the weekend off from challenges. If you are feeling inspired, take a walk, a hike, or a run. <BR> <BR> And don't worry, you will have an assignment for Monda... Fri, 23 Dec 2016 16:48:44 EST QFC 12/23/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65849488 Since we did Standing Abductions yesterday, today we'll work the opposite muscles and do Standing Adductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Do 150 each leg. Thu, 22 Dec 2016 20:25:44 EST QFC 12/22/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65843370 Ready? It's Thursday! I can see the weekend from here! Let's do some Standing Abductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Let's do 150 each leg in sets throughout the day. Okay? Yes, we can do this. Wed, 21 Dec 2016 20:01:00 EST QFC 12/21/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65837157 Hey, all. Let's work on some cardio: <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=634 </link> <BR> <BR> Do this vid once. If you want bonus points, go through a second time somewhere during the day. Me, I tend to get tripped up on some of these, so be careful! Tue, 20 Dec 2016 19:42:59 EST QFC 12/20/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65830760 For Tuesday, let's warm up with some High Knee Marching: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=523 </link> <BR> <BR> It's supposed to be marching in place, but if you really want, you can move around while doing this. Go for a total of 20 minutes throughout the day. Mon, 19 Dec 2016 18:40:04 EST QFC 12/18/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65818553 Hey, all. I hope wherever you are it's a little warm. Let's do some core today with this video: <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=623 </link> <BR> <BR> Do it once, do it twice if you're really ambitious. Sat, 17 Dec 2016 19:33:39 EST QFC 12/17/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65812633 Back to the Core: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> Do 100 each side, please. Fri, 16 Dec 2016 20:08:20 EST QFC 12/16/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65806445 Hey, all. Darned shift work. Anyway, for today, Friday, we'll do some back kicks. It's under cardio, and I guess you can do it that way, but I'm going with body weight: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Do 100 each leg. Thu, 15 Dec 2016 20:07:23 EST QFC 12/13/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65787791 Terrific Tuesday. Let's do some upper body work with The Boxer: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=110 </link> <BR> <BR> Make sure you read the instructions and watch the demo to get the maximum effect. <BR> <BR> Do 100 sets (one set includes both right and left arm). Have fun! Mon, 12 Dec 2016 19:25:14 EST QFC 12/12/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65781828 Ah back to Monday. Those weekends are too short, aren't they? So today, we'll be doing plain, vanilla Squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Do 150 of these babies throughout the day. Don't forget to stretch a bit after each set. Sun, 11 Dec 2016 19:49:14 EST QFC 12/11/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65775496 To end our weekend, we'll do some Tricep Kickbacks. Use weights that give you enough of a challenge, but doesn't cause pain. Or, don't use weights if you aren't there yet: <BR> <BR> <link>http://www.youtube.com/watch?v=Raoqs<BR>Zmvi28 </link> <BR> <BR> Do 100 of these in sets throughout the day. Sat, 10 Dec 2016 20:21:24 EST QFC 12/10/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65769375 Yay the weekend! I do love Saturdays. When I have them off. <BR> <BR> Anyway, today let's do some Side Lunges. Simple, Basic, Effective: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Do 100 each side. Fri, 9 Dec 2016 18:27:57 EST QFC 12/9/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65764573 Friday!!! Let's boost our cardio routine and add a bit more for our challenge with these: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=544 </link> <BR> <BR> Alternating Hamstring Curls. Try to do 3-5 minutes straight 3 times throughout the day. Boost the level by picking up speed and/or placing your feet wider apart. Heck, you can even get trendy and vary the intensity during each set, like Tabata. Thu, 8 Dec 2016 23:37:02 EST QFC 12/8/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65756706 I apologize for being so spotty lately. Swing shift has been rough. Hopefully, that will soon change and I'll be normal again. Normal, of course, being relative. <BR> <BR> That explanation done, let's do some Standing Side Bends with Towel. Really focus and keep that core tight while you're doing them to maximize the benefit. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side. <BR> Wed, 7 Dec 2016 20:14:13 EST QFC 12/6/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65743743 Today we'll work on those triceps. For me, this one's the most difficult to isolate. So we'll be doing Tricep Dips with Chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Try doing 50 of these in sets throughout the day. Mon, 5 Dec 2016 21:25:25 EST QFC 12/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65730807 Okay, here's a very different challenge for you today. Do this video: <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=646 </link> <BR> <BR> This is for beginner, intermediate or advanced. There is a floor portion, but if you can't get down there, don't worry about it. Do this once for the day. If you're advanced, feel free to do it a second time later in the day. <BR> <BR> Recommendation: watch the video first to see Coach Nicole's tips for safety's sake. Sat, 3 Dec 2016 21:01:14 EST QFC 12/3/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65724829 Ahh, the weekend again. For me, at least, this week went fast. <BR> <BR> Today, we'll do some Standing Hip Flexion and Extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=114 </link> <BR> <BR> Since it's the weekend and I'm in a generous mood, do only 75 each leg. Fri, 2 Dec 2016 21:11:32 EST QFC 12/2/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65718309 Friday! Yay! Let's do something that's deceptively simple: Calf raises. You can use the chair for balance, but if you have good balance, go for it without: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Do 200 of these today. Yes, 200. Thu, 1 Dec 2016 21:37:47 EST QFC 12/1/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65711735 We've got a whole new month! The last one of the year. Let's work on cores again with Seated core stuff: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Aim for 100 today. Wed, 30 Nov 2016 23:20:28 EST QFC 11/30/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65704475 It's Hump Day already? And the last of the month Time is just flying past. Today, let's do some Wall Sits: <BR> <BR> <link>http//www.youtube.com/watch?v=XULOKw<BR>4E4P4 </link> <BR> <BR> These can be tough so start with holding them for a few seconds and work your way up. Do 25 of these throughout the day. Tue, 29 Nov 2016 22:00:47 EST QFC 11/29/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65698152 Let's get back to our cores today with some easy Side Bends with a Towel. I know everyone has a towel: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side. Mon, 28 Nov 2016 22:51:55 EST QFC 11/27/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65684437 Ah Sunday. Brace yourself, I challenge you to everyone's favorite...Burpees! <BR> <BR> The video below has four different version, from extreme beginner where you don't need to even get your hands on the ground, to full-on burpees like you'd do in the Marines. <BR> <BR> <link>www.youtube.com/watch?v=iALEgBeVcUo </link> <BR> <BR> Do 75 if you're doing the beginner one, 50 for the others. Good luck! Sat, 26 Nov 2016 21:46:11 EST qfc 11/26/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65678329 Let's work on our cores today with Dumbbell Side Bends: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> Do 100 each side. Fri, 25 Nov 2016 21:23:44 EST QFC 11/24/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65668036 Since Today is a a major eating holiday and many of our team members will be cooking, cleaning up, traveling and most of all, eating, I'll keep today's challenge simple. No. We're not off the hook just because it's a holiday. <em>428</em> <BR> <BR> Today, take time for 30 minutes of activity. The more active, the better. You can split it up into multiple spurts if need be. <BR> <BR> Grab those parents, aunts, uncles, siblings, friends and kids and take an after dinner walk. Or throw a f... Wed, 23 Nov 2016 23:08:33 EST QFC 11/23/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65661165 Wednesday, take a break from all that cooking you may be doing and do some Seated Leg Extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 100 each leg. Tue, 22 Nov 2016 22:32:05 EST QFC 11/22/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65654580 Ready for Tuesday's assignment? It's one of my favorites: Standing Cross Crunch: <BR> <BR> <link>https://www.youtube.com/watch?v=bbAF<BR>G0I_BV0 </link> <BR> <BR> Do 100 each side. You can either do one side at a time, or alternate. Just make sure that you're doing 100 each side. Mon, 21 Nov 2016 21:56:42 EST QFC 11/21/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65647905 Monday! Ugh. To help alleviate some of those Monday blues, we'll do Forward Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Do 100 each leg. Sun, 20 Nov 2016 22:06:31 EST QFC 11/19/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65634680 Saturday. Halfway through the weekend. *ducks* <BR> <BR> Let's get some dumbell Side Bends done: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> 100 each side. Weights, of course, are optional. Fri, 18 Nov 2016 21:24:14 EST 11/18/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65628282 Yay for Fridays! <BR> <BR> Today, let's do some simple Calf Raises with Chair: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Work those tippy toes! Do 100 of these today. Thu, 17 Nov 2016 21:41:26 EST QFC 11/17/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65620645 We're doubling down today. Partly because of the holiday season, and mostly because I fell asleep yesterday think I posted for today. <BR> <BR> So, today we're doing Standing Abductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> and Standing Adductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Do 100 reps of each of these. That means left + right leg = 1 rep. So we'll be busy.... Wed, 16 Nov 2016 19:09:39 EST qfc 11/15/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65607209 Today we'll be working on a little bit of this, a little of that-a bit of core, a bit of lower body, etc. with Side Lunge Windmills: <BR> <BR> <link>www.youtube.com/watch?v=Q3siq5QEqLM </link> <BR> <BR> Do 100 each side. Mon, 14 Nov 2016 19:48:38 EST QFC 11/14/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65601012 Let's whittle the middle and do some seated knee lifts: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Do 100 of these. Yes, you can. And the holidays are almost on us, so we need to step up our games. Sun, 13 Nov 2016 21:51:12 EST QFC 11/12/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65587518 Hey, all. Today, Saturday we're doing some walking and/or marching in place. <BR> <BR> Power walking, that is. It's the sprint of walking. Pump your arms, get those feet moving and walk for a total of 15 minutes in short spurts throughout the day. Think of a kitty cat that gets the zoomies for a short period. <BR> <BR> OR <BR> <BR> March in place. Again, pump those arms, lift those knees and get your blood moving through your veins. Same deal. Aim for a total of 15 minutes throughout the d... Fri, 11 Nov 2016 19:53:54 EST QFC 11/9/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65567527 Today, I'm challenging you to do 100 of each leg of Hip Extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> Do this carefully; don't hurt yourself. Tue, 8 Nov 2016 19:00:03 EST QFC 11/8/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65561641 Today we're going to tone and stretch at the same time. Everyone should have a towel of some sort or another, so we'll do Standing Side Bends with Towel: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Aim for 100 each side. Mon, 7 Nov 2016 22:05:21 EST QFC 11/7/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65554673 Hopefully, for those of you who had to change times, you've fallen back successfully. And Monday, we'll be doing the challenge of Standing Adductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Do 100 each leg. Yes, you can. Sun, 6 Nov 2016 22:19:32 EST QFC 11/6/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65550117 I apologize for slacking. I don't know what I have, but the past few days it was extremely difficult to get out of bed to post anything. I'm feeling a bit better now, so hopefully it's all on the upswing. <BR> <BR> And speaking of swing: <BR> <BR> Today we'll do Side Lunge Windmills: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Do 100 reps. One full rep equals Right + Left side. <BR> <BR> Remember, you don't need to create hurricane force winds wit... Sun, 6 Nov 2016 08:15:39 EST QFC 11/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65536666 Today is Friday! So we'll do some nice Standing Abductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Do 100 each leg today, please. In multiple sets throughout the day. You get to choose how many reps in each set. Fri, 4 Nov 2016 06:31:01 EST QFC 11/3/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65528194 Today we're going to do something we haven't done in a good while: The Boxer. No, not boxing: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=110 </link> <BR> <BR> Do 100 each arm. Put a little challenge into it and see what weights you can do without harming yourself, but push a bit. Of course, you don't have to use them at all if you can't. <BR> <BR> Wed, 2 Nov 2016 21:45:14 EST QFC 11/2/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65520951 Heyo, all! Let's work on our cores. I remember the day we just called them abs. <BR> <BR> For everyone we'll do Seated Knee Lifts with Chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Do 75 of these. <BR> <BR> For a <em>205</em> Bonus <em>205</em> for those who can get down on the floor, add some Superman moves: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=191 </link> <BR> <BR> Do 25 of these... Tue, 1 Nov 2016 21:51:49 EST Happy Halloween 10/31/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65509006 Today we'll be doing Standing Single Leg Squats with Chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=128 </link> <BR> <BR> Do 75 each leg and try to get them in before the trick-or-treaters get to your door. <BR> <BR> Mon, 31 Oct 2016 08:17:01 EST QFC 10/30/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65499421 Alrighty. It's Sunday and back on the plane for me. While I'm flying along and playing elbow hockey for the armrest, you all can do some Dumbbell Hammer Curls: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=183 </link> <BR> <BR> Do 50 each arm. Sat, 29 Oct 2016 20:25:07 EST QFC 10/29/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65493388 To kick off our Saturday let's get into some Standing Hip Flexion and Extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=114 </link> <BR> <BR> Do 50 for each leg today. And you know, not all at once. You want to spread that joy out throughout the day. <BR> <BR> And notice: Coach Nicole is holding on to a wall. Not a bad idea. Fri, 28 Oct 2016 21:55:12 EST QFC 10/28/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65486510 Friday!!! Yeehaaa! Let's get up out of our chairs and do some Marching in Place. Pump your arms, lift those knees high for a good cardio workout. <BR> <BR> Do sprints a few minutes at a time to total 20 minutes total for the day. Thu, 27 Oct 2016 20:40:48 EST 10/27/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65479014 My computer locked up yesterday and I couldn't post for today. SO. I'm giving a double challenge: <BR> <BR> For the first we'll do Back Kicks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Do 50 each leg. <BR> <BR> For the second challenge it's Calf Rocking: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> Do 100 of those, please. With or without dumbbells. Wed, 26 Oct 2016 18:10:26 EST QFC 10/25/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65465409 One more Monday behind us. Let's do some Reverse Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> Do 50 each leg today in the usual multiple sets throughout the day. Make sure you check the instructions and put safety first. Mon, 24 Oct 2016 19:46:40 EST QFC 10/24/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65458159 Hello, Hello. Monday morning again! Sheesh. They should abolish Mondays. Today the challenge is to do Standing Towel stretches: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 200 of these today. Sun, 23 Oct 2016 20:44:38 EST QFC 10/23/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65450813 For our Sunday, while I'm in the skies, I want all of you to do Dumbbell Shrugs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=43 </link> <BR> <BR> Do 200 of these. and since I'll be in an airplane for a good portion of the day and won't be able to take weights and would have difficulty doing these in sardine class, I'll have to wait until I land and do what I can. Sat, 22 Oct 2016 18:35:14 EST QFC 10/22/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65445261 First, I want to give everyone a head's up. On Sunday I'm going out of town for a week. Yes, again. I'll do my very best to get everything posted each day. I'll have a good internet connection, though. <BR> <BR> On that note. For Saturday, Oct. 22, we will be doing Seated Leg Extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 100 each leg in multiple sets throughout the day. <BR> Fri, 21 Oct 2016 20:21:19 EST QFC 10/20/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65432822 Thursday already. I can see the weekend from here. Let's do some Tricep push backs: <BR> <BR> <link>http://www.youtube.com/watch?v=Raoqs<BR>Zmvi28 </link> <BR> <BR> These can be done with weights, resistance bands if you have them, vegetable cans or cats. That is if you can get the cats to cooperate and they are the same weight. <BR> <BR> Do 100 today in sets throughout the day. Wed, 19 Oct 2016 23:10:40 EST QFC 10/19/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65425240 Time to get your inner Rocky on. Start with front jabs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=538 </link> <BR> <BR> And mix in Cross Punches: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=532 </link> <BR> <BR> Do 50 reps of each (1 rep is both right and left) in sets throughout the day. Tue, 18 Oct 2016 21:09:19 EST QFC 10/18/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65419133 We managed to get through Monday, hopefully everyone is in one piece. Today we'll be doing one of my favorites, the Standing Cross Crunch: <BR> <BR> <link>http://www.youtube.com/watch?v=bbAFG<BR>0I_BV0 </link> <BR> <BR> Do 100 each side. Mon, 17 Oct 2016 22:44:47 EST QFC 10/17/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65410526 Yet another Monday. We'll get through this. With Skater Squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </link> <BR> <BR> Just to see if you're paying attention I'm challenging a different number. Do 75 reps throughout the day. One rep equals left plus right side. Sun, 16 Oct 2016 19:37:40 EST QFC 10/16/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65403110 Sunday already? Weekends are just too short. But well power our way through with Lateral Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Do 50 each side, please. 100 if you're up for it. Sat, 15 Oct 2016 16:36:10 EST QFC 10/15/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65396265 Now that we're in the weekend in ernest, let's do some High Knee marching for our hearts: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=523 </link> <BR> <BR> Get those knees up as high as you can. There's no competition here and we aren't judging. We wouldn't judge you even if we could see you. Do the best you can. <BR> <BR> Try for 5 minutes at a time for a total of 20 minutes today. Fri, 14 Oct 2016 15:51:45 EST QFC 10/13/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65384525 We're not far from the weekend now. Let's do some Seated Knee Lifts today: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Aim for 100 today. Best of luck. Wed, 12 Oct 2016 22:16:03 EST QFC 10/12/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65380048 I'm a little behind. With my big behind. <em>30</em> Anyway, today we'll do pushups. <BR> <BR> Do them standing against the wall: <BR> <BR> <link>http://www.youtube.com/watch?v=1RtM3<BR>L00BUU </link> <BR> <BR> Or on the floor: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=63 </link> <BR> <BR> Choose your poison and drop (or stand) and give me 50. Wed, 12 Oct 2016 09:34:54 EST QFC 10/11/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65370115 We got through Monday, hopefully all is well for you. Yesterday we did standing abductions so today we're doing the opposite and doing Standing Abduction: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Like yesterday, do 100 each leg. Mon, 10 Oct 2016 22:24:32 EST QFC 10/10/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65362058 Back to Monday already? <BR> <BR> Let's do some Standing Abduction: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Do 100 each leg, please. Sun, 9 Oct 2016 20:42:52 EST 10/9/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65356359 For today's challenge, may I present this offering: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> Do 50 reverse lunges each leg. And as always, be careful to keep safety in mind. Sat, 8 Oct 2016 22:18:17 EST QFC 10/8/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65349932 Saturday! I hope all of you battling Hurricane Matthew are staying dry and safe. For the rest of us, we'll work on our Tricep Dips. <BR> <BR> Choose to do them either with bent legs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Or for more of a challenge, with straight legs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=125 </link> <BR> <BR> This is a tough one, so aim for 50. If you can do more than 50, g... Fri, 7 Oct 2016 20:21:50 EST QFC 10/7/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65344190 Fridaaaayyyy!!! Yay. Let's kick the end of the week into oblivion. Or in this case, punch it: <BR> <BR> <link>www.youtube.com/watch?v=gGMrp-xTYm0 </link> <BR> <BR> Shadow box your way to fitness. Try to do sets of 5 minutes each, for a total of 15 minutes for the day. If you can't do 5 minutes at once, then break it up into smaller sets, but still aim for that 15 minutes. Thu, 6 Oct 2016 21:57:23 EST QFC 10/6/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65337232 We made it half way through the week, so let's celebrate and do some Calf Raises with Chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Do 200 of these today in multiple sets throughout the day. Wed, 5 Oct 2016 22:09:18 EST QFC 10/5/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65329723 Hello, hello. It's Hump Day. So, let's do some core exercises with Pivot and Reach. Please read the special instruction section to get the most out of this one: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=526 </link> <BR> <BR> Do 100 each side today. Have fun with it! Tue, 4 Oct 2016 22:48:38 EST QFC 10/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65322173 Tuesday once again. Today we're doing Burpees. Now, before you all start moaning, take a good look at the video I've posted. It has 4 levels you can choose from, one so easy, even I can do it.l Choose one and do 50. <BR> <BR> <link>http://www.youtube.com/watch?v=iALEg<BR>BeVcUo </link> Mon, 3 Oct 2016 22:53:45 EST QFC 10/3/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65314138 Hey, all. Today's challenge for you is plain old, vanilla squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Aim for 100 today in multiple sets throughout the day. <BR> <BR> And safety first. Please check the demo and instructions for proper form. Sun, 2 Oct 2016 22:32:15 EST QFC 10/2/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65306003 All righty. If you're anywhere near where I am, you know it's rainy. And we're getting more. <BR> <BR> So with that said, let's do some Side Lunge Windmills: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Do 100 total throughout the day. Modify as necessary to make this safe for you. <BR> <BR> And what windmills have to do with rain, I don't know. It was just a typically random statement. Sat, 1 Oct 2016 20:28:58 EST 10/1/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65301528 October! Time is flying. <BR> <BR> Let's do some Dumbbell Side Bends this day: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> Do 100 each side. You don't have to own a set of weights to do these. Use something you have lying around the house and make sure both are of equal weight if you don't have them. <BR> <BR> Pay attention to form and do these safely. Sat, 1 Oct 2016 08:32:09 EST QFC 9/30/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65294978 Sorry about being late. 12-hour night shifts really stink and mess me up for the day before, the night of, and the day after. I'm always optimistic that I'll get this posted on the day of, but it doesn't seem to work that way. ANYWAY! <BR> <BR> Let's squeeze this challenge in today. Let's do this thing and get some Seated Knee Lifts done for our cores: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Do 100 of these today. <BR> <BR> And for... Fri, 30 Sep 2016 09:16:44 EST QFC 9/29/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65285715 Hello, Hello. It's Thursday here. The weather is a bit cooler and a little rainy, but not so bad. Definitely more my kind of weather. <BR> <BR> But today, we'll mostly do indoor things-at your desk at work, watching tv at home, even on your computer...Seated Leg Extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 100 each leg in sets throughout the day. <BR> <BR> Have a great one! Wed, 28 Sep 2016 22:50:16 EST QFC 9/28/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65279843 For today, we're going to March in Place. Yep. Get those knees up as high as you can. Pump those arms. Get Vigorous! Get rid of that brain fog! <BR> <BR> Do this for 5-10 minutes at a time for 3 times throughout the day. Wed, 28 Sep 2016 07:30:26 EST QFC 9/27/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65270600 We got through Monday! Time to celebrate with Balancing Hip Flexion: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> Do 50 each leg. Don't forget to have something nearby to grab on to in case of balance trouble. Mon, 26 Sep 2016 21:32:30 EST QFC 9/26/26 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65261276 Are you ready for Monday? Let's do some Skater Squats to break up the day: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </link> <BR> <BR> Remember: Safety first. Please read the instructions that come with the demo. <BR> <BR> Do 100 throughout the day. Sun, 25 Sep 2016 18:34:08 EST QFC 9/25/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65257836 Happy Sunday, everyone! Today we're doing Tricep Dips. You may choose bent knees: <BR> <BR> www.sparkpeople.com/resource/exercis <BR> es <BR> .asp?exercise=124 <BR> <BR> or straight legs: <BR> <BR> www.sparkpeople.com/resource/exercis <BR> es <BR> .asp?exercise=125 <BR> <BR> Or a combination, whichever gives you a challenge but no pain. <BR> <BR> Give me 50. Sun, 25 Sep 2016 08:38:24 EST QFC 9/24/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65257824 Happy Sunday, everyone! Today we're doing Tricep Dips. You may choose bent knees: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> or straight legs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=125 </link> <BR> <BR> Or a combination, whichever gives you a challenge but no pain. <BR> <BR> Give me 50. Sun, 25 Sep 2016 08:36:44 EST QFC 9/23/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65243567 For today's trick...er, challenge, we'll do Standing Leg Abductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Do 100 of each leg today. Thank you. Fri, 23 Sep 2016 07:03:17 EST QFC 9/22/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65236503 Happy Autumn! It's my favorite time of year. <BR> <BR> Today, let's do two, yes two, challanges: <BR> <BR> The first, Dumbbell Calf Rocking: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> AND <BR> <BR> Dumbbell Shrugs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=43 </link> <BR> <BR> You can, of course, forgo the weights or use something besides dumbbells. They are simple exercises, but make sure you do t... Thu, 22 Sep 2016 06:35:26 EST QFC 9/21/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65229679 Good morning! Today is Hump Day! We'll be celebrating by doing Lateral Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Do 50 each side. <BR> <BR> For a Bonus <em>209</em> we'll do Camel Stretch for those who can get on the floor: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=306 </link> <BR> <BR> Get it? Hump Day? Camel Stretch? <em>30</em> <BR> <BR> Wed, 21 Sep 2016 08:38:04 EST QFC 9/20/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65220978 Have a Terrific Tuesday and do some Balancing Hip Flexions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> Do 50 each leg, please. Thank you. Tue, 20 Sep 2016 00:23:06 EST QFC 9/19/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65211748 Another Monday. For today, we'll be doing some Wall Sits: <BR> <BR> <link>https://www.youtube.com/watch?v=XULO<BR>Kw4E4P4 </link> <BR> <BR> Do 30 of these and hold each for 10-45 seconds each. <BR> <BR> Have a lovely day! Sun, 18 Sep 2016 20:24:23 EST QFC 9/18/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65207775 I apologize for the past couple of days. We were without internet of any kind and I don't really do unsecured wifi. <BR> <BR> So for today, let's stick with simple while I catch up and do some power walking. Do 5 minute sets for a minimum of 15 minutes today. Sun, 18 Sep 2016 09:10:31 EST QFC 9/16/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65192209 Argh. I had this typed up then lost it. So starting over... <BR> <BR> Today, Friday, we'll be continuing with lower body and do calf raises with chair. Of course, you can do without it if you have the balance or something/someone else to hang on to: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Do 200 of these throughout the day. Thu, 15 Sep 2016 21:50:17 EST QFC 9/15/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65184771 We did Lunges on Wednesday, so today, we're doing Reverse Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> Go for 50 each leg today. Can you guess what's for tomorrow? Wed, 14 Sep 2016 21:31:10 EST QFC 9/14/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65177651 Wakey, wakey! <BR> <BR> Today's challenge for you is...forward lunges. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Do this carefully-as always, safety first. <BR> <BR> Do 50 each leg today. Make sure your form is correct. Tue, 13 Sep 2016 21:55:37 EST QFC 9/13/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65171242 Hello, hello. <BR> <BR> Today's challenge is the side lunge windmill: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Today, do 50 of each side. <BR> <BR> Thank you very much. Mon, 12 Sep 2016 23:02:25 EST QFC 9/12/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65163744 Monday, Monday. We'll be doing Seated Leg Extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> I challenge you to do 100 each leg. Sun, 11 Sep 2016 21:44:01 EST QFC 9/10/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65150126 For Saturday, we've got a triple play: <BR> <BR> 5 minutes of jumping jacks <BR> 5 minutes of Power walking <BR> 5 minutes of marching in place <BR> <BR> Have fun with this! Fri, 9 Sep 2016 19:32:32 EST QFC 9/9/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65145589 Good morning! <BR> <BR> Friday, today, we're going to do Balancing Hip Flexion: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> Do 50 each leg. Fri, 9 Sep 2016 06:33:03 EST QFC 9/8/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65135823 Whew, it's ridiculously hot. High 90s and humid and our air conditioner is officially dead. The AC guy couldn't get here today. Hopefully tomorrow. <BR> <BR> And speaking of tomorrow, we'll be doing Standing Crossover Crunches: <BR> <BR> <link>https://www.youtube.com/watch?v=bbAF<BR>G0I_BV0 </link> <BR> <BR> Have fun and good luck with this. <BR> <BR> Oh, yeah. Do 50 each side. <BR> <BR> Wed, 7 Sep 2016 19:16:40 EST QFC 9/7/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65129357 Okay, Wednesday's Challenge is...Squats! Yay! <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Every day, simple squats. Just don't get over confident. Make sure you're using proper form so you don't hurt yourself. <BR> <BR> Go for 100 of them. Tue, 6 Sep 2016 22:39:05 EST QFC 9/6/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65121948 Terrific Tuesday! Let's get our legs strong and do some Calf Raises with a Chair! <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Do 200 of these throughout the day. Mon, 5 Sep 2016 22:40:58 EST qfc 9/5/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65114285 Monday! For those of us in the US, it's a holiday and hopefully, most will have the day off. So today, we're doing Reverse Lungs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> Do 50 each leg today. Sun, 4 Sep 2016 20:57:40 EST QFC 9/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65107994 My area dodged a bullet, so to speak. the hurricane (now tropical storm) moved back toward the sea and we aren't getting all that heavy rain this weekend. But it caused the weather to be a bit cooler and less humid. So...to celebrate, I'm challenging you to get out and Power Walk for 15 minutes. <BR> <BR> If you can't get outside, March in place for a total of 15 minutes. <BR> <BR> Have fun! Sat, 3 Sep 2016 21:28:40 EST QFC 9/3/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65101320 Saturday! Hurricane Day! Or in my area's case, remnants. So let's do some Side Lunge Windmills: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Do 100 reps throughout the day. One rep is both left and right. Fri, 2 Sep 2016 21:11:54 EST QFC 9/2/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65094581 All righty it's Friday. Let's get down with some back kicks. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Do 100 each leg. Watch your balance! Thu, 1 Sep 2016 21:15:36 EST QFC 9/1/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65086302 It's September! For those of us in the Northern Hemisphere, autumn is just around the corner. For the rest of you, I'm guessing it's spring you're looking forward to. Anyway, let's start the month off with some Standing Side Bends with a Towel. Yes, grab that favorite towel and start bending: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side. Wed, 31 Aug 2016 20:23:59 EST QFC Last Day of August 2016 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65079733 This is it! Autumn is just a few weeks away. Personally, I'm looking forward to cooler weather and decreased humidity. <BR> <BR> Let's do some Tricep Kick-backs. Aka, Tricep push-backs. No matter what you call them, they're good for helping reduce those flapping arms: <BR> <BR> <link>http://www.youtube.com/watch?v=Raoqs<BR>Zmvi28 </link> <BR> <BR> Do 100 of these, with our without weights. Tue, 30 Aug 2016 21:06:46 EST QFC 8/30/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65072997 And today....we'll be doing reverse lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> I'll go easy on you today. Do 50 each leg. Focus on proper form. Watch the demo and read the instructions to refresh your memory. Mon, 29 Aug 2016 20:45:53 EST 8/29/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65068634 Today is pick your favorite exercise and do 100 reps. Yep. Do you like lunges? Leg lifts in the chair? Standing Side bends? <BR> <BR> Whatever it is, choose it and just do it. Let us know what it is. <BR> <BR> For me, I'm doing one of the things I dislike most and doing forward lunges today. Mon, 29 Aug 2016 09:05:46 EST 8/28/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65061613 Hut, two three four... <BR> <BR> Today's assignment: <BR> <BR> March! March in place for 2-5 minutes at a time for a total of 15 minutes. Hurry up before I tell you to drop and give me 50 on top of it. <BR> Sun, 28 Aug 2016 08:49:13 EST QFC 8/27/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65052463 For today we're going to do something really, really different. <BR> <BR> You'll need: <BR> A chair <BR> 15 consecutive minutes. (Which is why I picked this for the weekend) <BR> A willingness to veer from the usual path <BR> <BR> <link>www.sparkpeople.tv/video.asp?id=623 </link> <BR> <BR> Do this once. That's it. Once. For 15 minutes. I think it is possible to pause and then pick it up later if you desire, but it's probably most effective to do it in one shot. <BR> <BR> Let me know ... Fri, 26 Aug 2016 19:19:56 EST QFC 8/26/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65046115 Okay, end of the work week for most out there. Do I hear a huge, Hooray? <BR> <BR> Let's do some seated leg extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Go for 100 each leg in multiple sets throughout the day. Thu, 25 Aug 2016 20:49:38 EST 8/25/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65038589 Heyo, how are you all? Today's challenge is Calf Rocking with Dumbells. Simple, but effective. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> If you can, do use some weights. If nothing else, they seem to help with balance. However, if you don't have them, you can do without. <BR> <BR> Aim for 100 of these today. Wed, 24 Aug 2016 18:48:05 EST QFC 8/23/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65025589 Terrific Tuesday. We're doing Balanced Hip Flexion. Do your best to do this while actually balancing, but keep something close by to help if you need it: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> Do 50 each leg. Mon, 22 Aug 2016 21:14:05 EST QFC 8/22/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65019293 Argh, Monday for many of us. Bleh. We'll get through it, though. Let's do some Wall Push ups: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Go for 100 today in multiple sets throughout the day. Yes, you can. <BR> <BR> Sun, 21 Aug 2016 22:39:46 EST QFC 8/21/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x65011057 Today's challenge, should you choose to accept it, is...Burpees! Take a look at this video demo that shows several modifications plus the usual standard style and choose the one that suits your level of fitness that will still give you a challenge: <BR> <BR> <link>http://www.youtube.com/watch?v=iALEg<BR>BeVcUo </link> <BR> <BR> Do 50 of them, minimum today in sets throughout the day. Sat, 20 Aug 2016 17:11:55 EST QFC 8/19/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64998827 Okay, folks. Let's do some Shadow Boxing. I'd say do some Shadow Dancing, but I don't have even a short demo like I do with this one: <BR> <BR> <link>https://www.youtube.com/watch?v=gGMr<BR>p-xTYm0 </link> <BR> <BR> Go for it. Try doing this for 2-5 minutes at a time throughout the day to total 15 minutes. <BR> <BR> Now get out there and "float like a butterfly and sting like a bee!" Thu, 18 Aug 2016 19:40:00 EST 8/18/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64992395 We've got through another Hump Day, so let's do some alternating jabs. What one has to do with the other, I don't know, but hey. It's Thursday. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=538 </link> <BR> <BR> Do 100 of these in sets throughout the day. Really reach and put some power behind the punch. Wed, 17 Aug 2016 21:39:58 EST QFC 8/17/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64986032 Ready for something a tad different? Okay, then. <BR> <BR> We've all probably read the latest reports that sitting or standing in one spot for long periods of time is very bad for us. That we need to get up and move around every so often for optimal health and fitness. And that's what we're going to do today. <BR> <BR> <em>311</em> Today, set an alarm somewhere-on your phone, your watch, your kitchen timer that looks like a little egg, wherever-for every 2 hours over a ten hour period ... Tue, 16 Aug 2016 22:14:58 EST QFC 8/16/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64977908 Whew, we made it halfway through the month already. So...ready for some vanilla forward lunges? <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> I'll be easy on you and challenge you to do 50 each leg today. Just to be nice. Mon, 15 Aug 2016 19:02:34 EST QFC 8/15/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64971764 Grab your handy, dandy towels for some...you guessed it...Standing Side Bends with Towels: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 reps of these-both sides - one rep-and really focus on keeping that core taught. Sun, 14 Aug 2016 21:09:54 EST QFC 8/14/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64965156 I don't know about everyone else, but it's HOT here and looks like it's going to continue. And humid. Ick. So stay cool you all when you're doing these Standing Crossover Crunches: <BR> <BR> <link>https://www.youtube.com/watch?v=bbAF<BR>G0I_BV0 </link> <BR> <BR> Do a total of 100 of these in sets throughout the day. Watch your balance and have something to grab on to if you need it. Sat, 13 Aug 2016 20:58:01 EST QFC 8/13/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64959151 Saturday's mission, should you choose to accept it, is Boxer. No, not boxing. Watch the video and read the instructions. You may use weights or not, depending on your persona level. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=110 </link> <BR> <BR> Do 100 reps. That's left + right = one rep. <BR> <BR> Have a great weekend! Fri, 12 Aug 2016 21:52:21 EST QFC 8/12/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64951264 Hello, everyone. Today well be doing Back Kicks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Remember to have something close by to grab on to if you have a balance problem. <BR> <BR> Do100 for each leg in sets throughout the day. Thu, 11 Aug 2016 17:10:45 EST QFC 8/10/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64937717 I apologize for not having posted anything yesterday for today. It was my birthday and I kind of blew off the entire day. Now I just need excuses for the other days I've missed. Until I can think of some, here's tomorrow's workout: Pivot and Reach: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=526 </link> <BR> <BR> One rep is both left and right sides. Do 100 of these throughout the day. Tue, 9 Aug 2016 17:20:27 EST QFC 8/8/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64924779 Today we're going with the deceptively simple Dumbell Shrugs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=43 </link> <BR> <BR> Choose your weight and give me 100! You may vary the weight with each set throughout the day. Sun, 7 Aug 2016 21:27:06 EST QFC 8/7/18 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64919298 Continuing on with lower body, we'll be doing Seated Leg Extensions. I know you love them: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 100 each leg today. Yes, you can. Sat, 6 Aug 2016 22:53:31 EST QFC 8/6/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64912373 Saturday and we'll work on lower body today. Yay for weekends. Don't you just love them? At least you do if you don't have to work. <BR> <BR> Anyway, we're going to do good old, plain vanilla squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Do 100 of these. <BR> <BR> Remember: Safety first. Don't bend past 90 degrees and knees stay behind toes. It should be challenging, but not painful. Fri, 5 Aug 2016 19:18:55 EST QFC 8/5/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64905977 Fridaaaaay! Do I hear a great big YAY? <BR> <BR> Let's do some Dumbell Side Bends. With or without the dumbells: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> Do 100 each side. Thu, 4 Aug 2016 20:33:22 EST 8/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64898529 Jumping Jiminy? No, it's Jumping Jacks! That's right today we'll do jumping jacks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=530 </link> <BR> <BR> Aim for 2-5 minutes at a time throughout the day for a total of 15 minutes. Wed, 3 Aug 2016 18:51:46 EST QFC 8/216 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64887243 How are you this lovely Tuesday morning? <BR> <BR> Today, we'll go back to our core with HIp Flexion and Extensions: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=114 </link> <BR> <BR> Do 50 of these on each side. And don't forget to hang on! Tue, 2 Aug 2016 06:05:08 EST QFC 8/1/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64876548 August already! This is my 6th month as Team Leader. Time does fly. I look back and see how much has happened in such a short time. Amazing. <BR> <BR> Anyway today, I'm joining the 30 day Challenge in addition to all the other stuff. Which has nothing to do with our daily challenge which is Dumbell Hammer Curls: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=183 </link> <BR> <BR> You do not need anything fancy for this. Just add something that gives a bit more ... Sun, 31 Jul 2016 18:23:00 EST 7/31/16 Last Day of July http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64873083 Hey oh, folks. It's the last day of July. Tomorrow is August. (Yes, I do know what day it is most of the time, even though I make those typos.) <BR> <BR> We're going to have a bonus challenge today. I'm thinking of tossing them in now and then. Bonus challenges may or may not require a bit different equipment or floor work. It's why they're a bonus. <BR> <BR> For our regular challenge it's windmills: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> I d... Sun, 31 Jul 2016 08:18:58 EST QFC 6/30/26 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64866759 Okay folks, enjoy your Saturday. Get your blood pumping with a brisk walk or jog or run, either indoors or out. <BR> <BR> Take breaks throughout the day to add up to 15 minutes today. <BR> <BR> Go ahead, walk, walk, walk! Sat, 30 Jul 2016 06:33:00 EST QFC 7/29/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64860545 On to upper body today with Tricep Dips: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> You can do this with bent knees like above or you can do it with straight knees for a bit more of a challenge: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=125 </link> <BR> <BR> Do 50-100. This is a tough muscle to tone because it's not something we use in a way that strengthens them on a regular basis. <BR> <BR> Safety... Fri, 29 Jul 2016 07:30:51 EST QFC 7/28/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64853354 Good morning! How are you all today? Let's do some core work with our Standing Side Bend with Towels! We'll work our obliques and get a nice stretch in as well: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side today. Thu, 28 Jul 2016 04:14:07 EST QFC 7/27/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64846643 Ahh, Hump Day. Mid week and we're going strong! Let's work those legs and glutes and do some lateral lunges: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Do 100 each side today. Wed, 27 Jul 2016 05:38:10 EST QFC 7/26/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64837673 My, how July is going by so fast. Today, let's do some high knee marching in place. Lift those legs! Errr. Anyway: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=523 </link> <BR> <BR> Instead of doing numbers of reps, do these as fast as you can and try to get in 15 minutes total in increments of 3-5 minutes at a time. Mon, 25 Jul 2016 19:28:00 EST QFC 7/25/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64833636 It's Monday! It certainly is in my household, anyway. <BR> <BR> Today let's get our circulation going with some Standing Crossover Crunches. (what a long name): <BR> <BR> <link>www.youtube.com/watch?v=bbAFG0I_BV0 </link> <BR> <BR> Do 50 of each side. Yes, 50. Mon, 25 Jul 2016 07:46:51 EST QFC 7/24/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64825800 Let's do some more indoor stuff with Seated Knee Raises: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 100 each leg. <BR> <BR> Stay cool out there! Sat, 23 Jul 2016 21:00:26 EST QFC 7/23/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64821875 I was going to suggest Powerwalking for the weekend but it's just been too darn hot outside for so many in the US and Canada. So...we'll do Jumping Jacks in regular form or modified: <BR> <BR> Regular: version of Jumping Jacks (in case you've forgotten how): <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=530 </link> <BR> <BR> Modified version of Jumping Jacks: <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=529 </link> <BR> <BR> Do 100 reps to... Sat, 23 Jul 2016 08:33:00 EST QFC 7/22/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64813168 For our Friday, end of the work week (for most) we're doing some leg/hip extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=114 </link> <BR> <BR> Aim for 100 of each leg. Note: Coach Nicole is holding onto a wall. Thu, 21 Jul 2016 20:22:21 EST QFC 7/21/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64806161 I've got my adorable little guy back to demonstrate today's challenge: <BR> <BR> <link>http://www.youtube.com/watch?v=gGMrp<BR>-xTYm0 </link> <BR> <BR> Do 200 reps (left+right arm=1 rep) in multiple sets throughout the day. <BR> <BR> Have some fun with this-shuffle your feet, get that footwork down. Wed, 20 Jul 2016 18:51:24 EST QFC 7/20/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64800154 For Hump Day we'll do some Calf Rocking with Dumbells: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> Do 200 of these, since they're small. <BR> <BR> Have fun! Tue, 19 Jul 2016 21:26:01 EST 7/17/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64780191 It's hot, hot, hot! At least in many places. Let's stay indoors and do some Alternating Hamstring Curls. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=544 </link> <BR> <BR> Do 100 of these. <BR> <BR> On your mark...get set...GO! Sat, 16 Jul 2016 21:18:17 EST QFC 7/16/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64773195 Today we're for Wall Push Ups. Easy Peasey, right? <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Let's aim for 100 reps in sets throughout the day. Fri, 15 Jul 2016 17:10:17 EST QFC 7/15/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64766202 Fridayyyy!!!!! <BR> <BR> Let's stir up some of that hot air people are experiencing and do side lunge windmills: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Do 100 today, meaning right and left sides together count as one rep. Thu, 14 Jul 2016 16:11:52 EST 7/13/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64753793 Let's grab our chairs to keep us in balance and do some Single Leg Squats with Chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=128 </link> <BR> <BR> Do 50 on each leg. If you have exceptional skills you can try to do this without the chair, but keep one nearby just in case. Tue, 12 Jul 2016 20:50:59 EST QFC 7/12/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64746380 Tuesday, and another day up at 4:30. That's AM. <BR> <BR> Let's get some standing Crossover Crunches: <BR> <BR> <link>http://www.youtube.com/watch?v=bbAFG<BR>0I_BV0 </link> <BR> <BR> We'll aim for 50 on each side. <BR> <BR> Mon, 11 Jul 2016 19:53:51 EST 7/11/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64741240 Hey, all. Sorry I missed posting this last night. My schedule has been a little wild and crazy. <BR> <BR> Today, for Monday, let's do some Dumbell Shrugs, with or without the dumbells: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=43 </link> <BR> <BR> Let's do a total of 200 today. We can do it! Mon, 11 Jul 2016 07:36:58 EST 7/10/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64732618 For today, Sunday, we're going to do seated knee raises to work our core: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Do 100 of these in multiple sets throughout the day. And have a wonderful day while you're at it. Sat, 9 Jul 2016 21:55:53 EST QFC 7/9/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64726086 Woohoo I made it home from vacation. Tomorrow, we'll be marching in place. We'll get some extra cardio in that way. <BR> <BR> If the weather is nice out there, go ahead and power walk outside. If the air quality is bad or it's ridiculously hot, stay inside and march in place. <BR> <BR> Do this for 15 minutes, broken up throughout the day. Fri, 8 Jul 2016 22:06:57 EST QFC 7/8/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64719633 Here's something different: Side-step touch with double punches: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=517 </link> <BR> <BR> It looks like fun. <BR> <BR> Do 100-that's left+right = one rep. Thu, 7 Jul 2016 23:02:51 EST 7/7/17 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64710658 We get to sit today! But don't think we're sitting and doing nothing. No, we're doing seated knee extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Do 100 for each leg. <BR> <BR> Wed, 6 Jul 2016 18:21:47 EST QFC 7/6/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64702921 Okay, everyone, grab your towels. Were doing some core work. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side. Tue, 5 Jul 2016 17:27:32 EST QFC 7/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64689237 <em>232</em> Happy 4th of July to all us Americans. <em>283</em> Okay, even if you're somewhere that doesn't celebrate Independence day today, have a happy one anyway. <BR> <BR> Since it is a really big holiday, I'm giving everyone the gift of the day off. There's plenty of opportunity to be active: <BR> <BR> Volleyball <BR> Long walks on the beach <BR> Long walks in your neighborhood <BR> Badminton <BR> Horseshoes <BR> Bike rides <BR> Swimming <BR> Hiking <BR> <BR> Have Fun! Enjoy th... Sun, 3 Jul 2016 17:25:27 EST QFCm7/3/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64685391 Good morning! <BR> <BR> Today we're going for Single Leg Squats with chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=128 </link> <BR> <BR> Do 50 for each leg in sets throughout the day. Sun, 3 Jul 2016 07:08:29 EST QFC 7/2/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64677334 Whew. Long day. So for Saturday (yay weekend) we'll be doing Tricep Dips: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Challenging, no? If you want a bit more, you can straighten your knees <BR> <BR> Do 50-100 throughout the day. <BR> <BR> Fri, 1 Jul 2016 23:17:34 EST QFC 7/1/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64668305 Let's kick off the month of July with Basic Back Kicks: <BR> <BR> This one is shown using a wall for support. If you are able to do it without the support without losing balance, feel free to do so: <BR> <BR> <link>www.youtube.com/watch?v=fQQXg_ICPK8 </link> <BR> <BR> If you can get down on the floor you may want to try these, also known as Donkey Kicks: <BR> <BR> <link>30dayfitnesschallenges.com/how-to-do<BR>-donkey-kicks/ </link> <BR> <BR> As for me, I'll be doing the standing ... Thu, 30 Jun 2016 18:28:55 EST QFC 6/30/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64661125 Apparently I messed up somehow yesterday and today's challenge didn't appear here, though it did get mailed out. That's weird because I tend to post these first. I'm sorry for the operator error. <BR> <BR> So just to make things challenging for you as we wrap up the month of June, we're doing everyone's favorite: Burpees! Modified and otherwise. <BR> <BR> Here's one link to 4 different versions. Check them out and do the style you can do. Or mix it up if you're up to it: <BR> <BR> <link>... Wed, 29 Jun 2016 19:22:03 EST 6/28/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64646349 For our Tuesday workout, we're going to use some weights, if you have them. Let's do some Calf Raises with Dumbells (Or soup cans, or nothing if necessary.) <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> Do 200 today. I know you can. Mon, 27 Jun 2016 19:27:24 EST QFC 6/27/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64638914 We did our abduction...guess what comes next. That's right! Adductions. Same thing, sort of in reverse: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Like yesterday, do 100 each leg. <BR> <BR> Have fun and a great Monday! Sun, 26 Jun 2016 19:13:45 EST QFC 6/26/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64631998 Here's hoping you're having a great weekend. Let's get back to lower body and do some standing abductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> How about going for 50 each leg. <BR> <BR> Sat, 25 Jun 2016 19:50:24 EST QFC 6/25/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64625212 Wow, it's Saturday! The month is just flying by all of a sudden. <BR> <BR> Today, let's get some Power Walking or Marching in place done. Choose one, the other, or both, depending on weather. Grab those sneakers <em>68</em> and move for a few short bursts. <BR> <BR> Five minutes at a time for 2 times spread throughout the day. Try for morning and late afternoon/evening if possible. For a Bonus add 5 minutes of brisk walking/marching midday for an after-lunch burst. Fri, 24 Jun 2016 19:35:40 EST QFC 6/24/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64618431 It's Friiiiiiday! Yay! I hope the upcoming weekend is great for you all. So in celebration of the end of the traditional work week, let's stand up and bend with Standing Side Bends with our towels: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 200 of these for the sake of your obliques. One rep=right = left sides. Thu, 23 Jun 2016 19:03:55 EST QFC 6/22/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64605193 As promised, today we're moving away from lower body to upper body with Wall Push-Ups: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Do 100 of these puppies in multiple sets throughout the day. If you're feeling ambitious and can fit them in, challenge yourself to do more and see what you can do. <BR> <BR> Tue, 21 Jun 2016 22:02:22 EST QFC 6/21/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64597160 Today, we've got one more day of lower body before switching it up. We'll do Single Leg Squats With Chair. Sounds fancy, doesn't it? <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=128 </link> <BR> <BR> We'll do 100 each leg today. <BR> <BR> Go for it! Mon, 20 Jun 2016 19:15:18 EST QFC 6/20/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64590248 Let's do some more lunges. This time, forward lunges. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> As the notes written by Spark folks say: The bigger step you take forward, the more you'll work the glutes and hamstrings. If you take smaller steps forward, you'll be working harder on your quads. Feel free to mix them up a bit to get the full effect. <BR> <BR> Do 100 each leg. <BR> <BR> Ready...set...go! Sun, 19 Jun 2016 19:50:31 EST QFC 6/19/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64583944 Okay, let's get back tot he familiar and do some Lateral Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Let's do 100 reps (1 rep=left AND right). <BR> <BR> Have fun and Happy Father's Day! Sat, 18 Jun 2016 20:27:53 EST QFC 6/18/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64577490 We have another new type of challenge today. This one requires balance and/or some sort of support. The Airplane Pose: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=118 </link> <BR> <BR> Do 50-100 each side. <BR> <BR> Good luck! Fri, 17 Jun 2016 19:37:55 EST QFC 6/17/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64570785 I'm tossing in a new challenge that I don't think we've done yet. I could be wrong-it wouldn't be the first time. <BR> <BR> Dumbell Lateral Raises: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=74 </link> <BR> <BR> If these are very new to you, don't use any weight or use very light weight until you know you've got the form down. And read the instructions to make sure you're doing it right. Remember, slow and controlled. <BR> <BR> Do 50-100 in multiple sets t... Thu, 16 Jun 2016 19:44:50 EST QFC 6/16/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64564029 Okay, then. We got through another Hump Day. Let's kick up our heels...literally and do some back kicks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Do make sure you have something close by for balance if you need it. <BR> <BR> Let's do 100 reps each side. You can alternate or do one side at a time. Wed, 15 Jun 2016 18:48:16 EST QFC 6/15/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64557161 Hump Day! Today, we're doing Tricep Dips with a Chair, with either bent knees: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> OR with straight legs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=125 </link> <BR> <BR> I can hear your groans now. Wait, that's me. <BR> <BR> Do 50-100 of these in multiple sets throughout the day. Tue, 14 Jun 2016 20:04:17 EST QFC 6/14/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64550449 Tantalizing Tuesday! <BR> <BR> Today we're doing Skater Squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </link> <BR> <BR> Let's do 100 of these things. I know we all can do it. Mon, 13 Jun 2016 20:01:10 EST QFC 6/13/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64543702 Monday, Monday. Let's turn that chair around and kick this off with Seated Knee Lifts for our abs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Do 100 of these. Make sure you feel it! Sun, 12 Jun 2016 20:46:53 EST QFC 6/12/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64536870 Sunday already? Darn. Oh, well. Weekends are too short. So let's do something quick and simple so we can enjoy the day. Calf Raises with Chair. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> If you have good balance, feel free to not use the chair. <BR> <BR> Do 200 of these babies today. Sat, 11 Jun 2016 18:39:49 EST QFC 6/11/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64533152 Okay-today's challenge is Side Lunge Windmills: <BR> <BR> <link>www.youtube.com/watch?v=Q3siq5QEqLM </link> <BR> <BR> Go slowly while you get the form down, then you can speed up a bit to add a tad bit of cardio. <BR> <BR> Do 100 today. Sat, 11 Jun 2016 07:14:05 EST QFC 6/10/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64523727 Fridaaaaay! And it's time for Wall Squats. We've done them before. I'm not sure if we've done them with this guy: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=66 </link> <BR> <BR> Try for 50 today. 100 if you're up to that level. <BR> <BR> Thu, 9 Jun 2016 18:19:19 EST QFC 6/9/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64517782 Today is Thursday, so we're sneaking up on the weekend. Just for fun, let's work those obliques and do some Dumbell Side Bends: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> Do 100. that's 100 of each side. <BR> <BR> We can do this! have a great day! Wed, 8 Jun 2016 21:40:37 EST QFC 6/8/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64510747 Here we are once again, midweek. So let's do some of these: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=544 </link> <BR> <BR> I have a weird coordination thing going on with these, so it's always a challenge to me. <BR> <BR> Do 100 reps in multiple sets throughout the day. <BR> <BR> Let's rock this one! Tue, 7 Jun 2016 22:05:07 EST QFC 6/6/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64495798 Helloooo Sparkers! <BR> <BR> Your assignment, should you choose to accept it, is to Choose one of these: <BR> <BR> Get out there and Powerwalk. Pump those arms, pick up that pace. Breathe the air. <em>312</em> <BR> <BR> OR, if you can't get outside because of weather, neighborhood, or air quality, March in Place indoors; <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=521 </link> <BR> <BR> Go for a total of 20 minutes. Do this is short bursts throughout the day or all... Sun, 5 Jun 2016 19:49:36 EST QFC 6/5/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64488097 For Sunday, we're going to do a little boxing drill with Uppercuts: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=533 </link> <BR> <BR> Do 100 reps. That's both sides equals 1 rep. Sat, 4 Jun 2016 16:19:29 EST QFC 6/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64481710 Let's do some Standing Crossover Crunches today: <BR> <BR> <link>http://www.youtube.com/watch?v=bbAFG<BR>0I_BV0 </link> <BR> <BR> Do make sure you adapt as needed. <BR> <BR> Do 100 reps today. One rep =both left and right sides. <BR> <BR> Fri, 3 Jun 2016 16:39:55 EST QFC 6/3/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64475513 Friday already? Yay! <BR> <BR> Today...let's do something new with some Back Kicks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=536 </link> <BR> <BR> Do 50 of each leg. Thu, 2 Jun 2016 20:10:59 EST QFC 6/2/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64468037 Moving right along in the month of June, we'll be doing Hip Flexion and Extension: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=114 </link> <BR> <BR> As the instructions say: if you can't lift your leg that high, do what you and and work with that. Those of you who want more challenge, you can try it without hanging on to something if you have good balance. Still, work close to something just in case. <BR> <BR> Do 100 on each leg. Wed, 1 Jun 2016 20:32:06 EST QFC 6/1/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64459247 A new day, a new month. Well ease into June with Calf Raises: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Go for 200 of these today, throughout the day. I personally will be making pit stops on my road trip home to do fit them in. If I can do it, so can you. <BR> <BR> Are you with me? Tue, 31 May 2016 18:45:35 EST QFC 5/31/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64449299 Last Day of May. We're going to get back to basics and do plain, ordinary, basic Squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Remember, Safety First and don't bend those knees more than 90 degrees. If you cant get that much bend, then for sure, just do what you can. Double check those instructions to make sure your form is correct. <BR> <BR> Try for 100 reps throughout the day. Mon, 30 May 2016 10:20:45 EST QFC 5/30/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64449259 Amazing what happens when you lose internet for the day. Hopefully, everyone can get started with these even though it's later in the day. <BR> <BR> So for today, this very rainy Memorial Day (at least here on my vacation) we'll do Reverse Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> Go for 100 of them, please. Mon, 30 May 2016 10:14:36 EST QFC 5/29/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64439586 I know, I know, it's a holiday weekend for a lot of us. SO...if you're having a picnic or some sort of get together, do participate in physical fun and games if you aren't going to skip any of these workouts. <BR> <BR> For the rest of us (I'll actually be in a car for a good part of the day so I'll be doing some of these during rest stops. Yes, really.) let's work on Alternating Hamstring Curls: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=544 </link> <BR> <B... Sat, 28 May 2016 19:17:35 EST 5/28/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64433508 Friday!!!! Yay! Let's do some core work with Pivot and Reach. In addition to abs, I find this gives me a nice bit of stretch to add to my usual routine. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=526 </link> <BR> <BR> Go for 100 reps. One rep=both sides. Fri, 27 May 2016 18:43:12 EST QFC 5/27/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64427169 Ok. Enough of lower body for now. Stand and give me 100! <BR> <BR> Wall push ups, that is: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Like I said above, try to get in 100 wall push ups today. <BR> <BR> Thu, 26 May 2016 19:59:41 EST QFC 5/26/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64420311 All righty, folks. Today...lets rock some Calf Rock With (or without) Dumbbells: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> Do 200 reps in sets throughout the day. I know you can. Wed, 25 May 2016 20:07:22 EST QFC 5/25/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64413792 For Hump Day, we'll be doing Seated Leg Extensions. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> Let's do 200 reps each leg. I know you can do it! Tue, 24 May 2016 20:50:37 EST QFC 5/24/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64406394 Today we'll be doing Tricep Dips. <BR> <BR> You may do them this way: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Or you may do them this way: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=125 </link> <BR> <BR> Using straight legs is a bit more challenging. <BR> <BR> Go for 50-100 depending on your fitness level. <BR> <BR> Ready! Set! GO! Mon, 23 May 2016 19:37:36 EST QFC 5/23/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64399311 "I am just a poor boy. <BR> Though my story's seldom told, <BR> I have squandered my resistance <BR> For a pocketful of mumbles, <BR> Such are promises..." <BR> <BR> Brownie points to those who recognize that song. The answer is in out Monday challenge. Today, we'll be doing a move called The Boxer: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=110 </link> <BR> <BR> You may do these without weights, especially for your first time, if you wish. Otherwise choose... Sun, 22 May 2016 19:38:42 EST QFC 5/22/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64392866 It's Sunday and I hope you've got some sunshine in your neighborhood. Today we'll be doing lateral lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Let's do 100. That's one rep = both right and left sides. It's always a wise idea to double check the instructions now and then to check your form. Be safe! <BR> <BR> Sat, 21 May 2016 20:17:20 EST QFC 5/21/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64385323 Ok. For our Saturday Challenge let's do some leg work with Front Kicks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=534 </link> <BR> <BR> If you have balance issues grab a chair, a wall or a friend who doesn't mind you grabbing them. <BR> <BR> Do 100 each leg. <BR> <BR> Are you in? Fri, 20 May 2016 16:15:29 EST 5/20/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64377971 Got your power walk/marching done? I did. I just have to remember to log it. That's my downfall. I remember sometimes, then don't. When I think of all those spark fitness minutes... <BR> <BR> Anyway, the important thing is that we're doing it! <BR> <BR> So for Friday-hooray for Friday!- we're going to do Side Bends, with our without dumbells, though the video shows with: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> Remember: good form p... Thu, 19 May 2016 14:12:47 EST 5/19/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64372243 I hope everyone's forgiven me for the burpees by now. Today we're doing something much easier. So easy, you don't need a video. <BR> <BR> Let's Powerwalk/March in place for up to 20 minutes today in spurts throughout the day. If it's nice out, get on out there. If it's storming, stay inside, but just do it Wed, 18 May 2016 19:08:54 EST QFC 5/18/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64364219 Arrgh. Lost the first version. And I was so witty when I did it. <BR> <BR> Ok. For our Hump Day workout. Today we're doing...wait for it...Burpees!! Do I hear a "Yay! Burpees!" out there? Okay. Crickets. <BR> <BR> Anyway, I've got the Spark's traditional burpee and 5 ways to modify them. <BR> <BR> First, the traditional one for all you fit folks out there: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=539 </link> <BR> <BR> For the rest of us, choose one of ... Tue, 17 May 2016 15:58:00 EST QFC 5/17/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64361169 Good day, all. For today, Tuesday, we'll be doing Balancing Hip Flexion: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> As always, if you have trouble with balance, hang on to a chair or wall, or friend while you do this. Or at least keep it by your side to grab on to. <BR> <BR> Do 100 each leg. Tue, 17 May 2016 08:02:17 EST QFC 5/16/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64350986 Okay, it's Monday, so let's get it over with and do some Dumbell Hammer Curls: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=183 </link> <BR> <BR> You don't have to use weights until you've got good form. Then add the weight that's comfortable for you. <BR> <BR> Do 100 (or more if you're up for it) reps. One rep=both arms. <BR> <BR> Enjoy! Sun, 15 May 2016 20:45:45 EST qfc 5/15/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64342921 Let's make today count with Wall Sits: <BR> <BR> <link>http://www.youtube.com/watch?v=XULOK<BR>w4E4P4 </link> <BR> <BR> She recommends 30 seconds minimum for beginners, but if you're really a beginner, do whatever you can. The important thing is your form. <BR> <BR> Try for 20 reps throughout the day. This of course will also depend on how long you can hold it. Sat, 14 May 2016 16:35:08 EST 5/14/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64336332 It's the weekend! Let's channel Rocky again and do some shadow boxing: <BR> <BR> <link>www.youtube.com/watch?v=gGMrp-xTYm0 </link> <BR> <BR> I just love that little guy. <BR> <BR> Try a few minutes at a time for a total of 20 minutes throughout the day if you can. Fri, 13 May 2016 16:28:33 EST QFC 5/13/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64327284 Argh, what a week. Ok. Skipped Thursday.. I'm sorry. It's just been a weird week. <BR> <BR> Let's go with Side Lunge Windmills. Those are fun, right? <BR> <BR> <link>www.youtube.com/watch?v=Q3siq5QEqLM </link> <BR> <BR> Do 100 of these today. Thu, 12 May 2016 10:32:32 EST QFC 5/11/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64315995 Yay for Hump Day! Let's do some Standing Side Bends with Towels! We all have at least one towel hanging around, right? <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 or for the ambitious, 200 in multiple sets throughout the day. One rep=left plus right side. Tue, 10 May 2016 18:48:34 EST QFC 5/10/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64309407 For Tuesday, yet another rainy day here, we'll do some Tricep Push Backs. Use weights if you have them, but not so heavy you can't use good form. <BR> <BR> <link>https://www.youtube.com/watch?v=Raoq<BR>sZmvi28 </link> <BR> <BR> Do 100 for both arms. (You can alternate if necessary, it's still 100 each arm.) <BR> <BR> Mon, 9 May 2016 20:15:01 EST QFC 5/8/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64301473 I hope everyone had a lovely Mother's Day. <BR> <BR> Today, Monday, we'll go doing Standing Crossover Crunch: <link>www.youtube.com/watch?v=bbAFG0I_BV0 </link> <BR> <BR> If you have balance problems, stay near something you can grab on to in a hurry. <BR> Go for 100. 100 reps=both left and right side. <BR> <BR> Sun, 8 May 2016 17:32:25 EST 5/7/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64289464 Saturday!!!! Yay for weekends. Let's do one of my favorites-Wall Push Ups. I don't know why, but I do like them. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Go for 100 reps throughout the day. Good luck! <BR> <BR> Fri, 6 May 2016 20:20:09 EST QFC 5/6/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64283436 Friday let's do some SS. That's Skater Squats: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </link> <BR> <BR> Remember to refresh your knowledge and watch the video and read instructions to make sure you're keeping to correct form. It's easy to forget! <BR> <BR> Go for 100 reps-that's one rep = both legs. <BR> <BR> Good luck! Thu, 5 May 2016 23:20:01 EST QFC 5/5/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64274430 We're past Hump Day, so it's downhill to the weekend from here. Right? <BR> <BR> Let's do some Standing Adductions. (that's bringing your leg toward the center line of your body: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Do 100 reps of each leg, whether you alternate or do one side at a time. <BR> <BR> If you're a bit unbalanced, like me, be sure to have something to hold on to or grab if need be. <BR> <BR> You in? I am. Wed, 4 May 2016 19:28:38 EST QFC 5/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64267882 For Hump Day let's start with some Basic Step Touches (lateral): <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=516 </link> <BR> <BR> We'll do 200 of these-one rep being left and right. I think most of us can manage that. <BR> <BR> But wait! There's more! Let's add some front jabs with the side stepping for some fun: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=531 </link> <BR> <BR> Same number of jabs as the stepping. Coordinate the upper body moves... Tue, 3 May 2016 22:32:23 EST QFC 5/3/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64259933 Ahh, Tuesday. We sneaked right on past Monday. To celebrate that that Monday is over, let's do some Dumbell Shrugs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=43 </link> <BR> <BR> For those of you who don't have weights, you can use bands by standing on the middles and shrugging by holding the ends. If that makes sense. Or use whatever you have around the house. <BR> <BR> Let's do 200 of these in multiple sets throughout the day. Mon, 2 May 2016 21:15:39 EST QFC 5/2/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64251738 Another rainy Monday here. So for those of you who have some sunshine, I'm jealous. <BR> <BR> Today we'll bet working on Standing Abductions: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> I think we're all familiar with these. Go for 200 each leg if possible. Do one side at a time or alternate for each side. Do 200 (each leg) for a real challenge. <BR> <BR> Are you in? Sun, 1 May 2016 20:41:59 EST QFC 5/1/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64244403 Welp, the April showers aren't giving way here yet, but I am seeing some May flowers popping up. Sort of. <BR> <BR> To start off the new month, let's do some Seated Knee Lifts: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Go for 100, or more if you're feeling ambitious. Sat, 30 Apr 2016 22:36:13 EST QFC 4/30/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64236970 I'm baaaack! And we're going to do Balancing Hip Flexion: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> Keep that leg bent at 90 degrees and hold for 2 counts each leg. Go for 100 reps each leg. Remember to hang onto something if you have trouble with balancing. <BR> <BR> I hope you had a great week! Fri, 29 Apr 2016 20:55:29 EST QFC 4/28/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64178256 hursday 4/28/16 Let's work the backs of those arms (I really need this) with Tricep Push Backs: www.youtube.com/watch?v=RaoqsZmvi28 <BR> <BR> Scale the weight to your needs and ability. Do 100 reps throughout the day. You can do this sitting down as well. Thu, 21 Apr 2016 11:33:43 EST QFC 4/29/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64178244 <BR> 4/29/16 Fridaaaaay!!!!!! We'll celebrate with ordinary squats: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Remember safety first. Don't go deeper than 90 degrees and knees stay behind toes. Go only as deep or as shallow as you need to. <BR> <BR> Try for 100 of these throughout the day. <BR> Thu, 21 Apr 2016 11:32:45 EST QFC 4/27/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64178191 Thursday 4/28/16 Let's work the backs of those arms (I really need this) with Tricep Push Backs: <link>www.youtube.com/watch?v=RaoqsZmvi28 </link> <BR> <BR> Scale the weight to your needs and ability. Do 100 reps throughout the day. You can do this sitting down as well. <BR> Thu, 21 Apr 2016 11:26:44 EST QFC 4/26/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64178117 Tuesday 4/26/16 Today's Lateral Lunges (not my favorite but I do them anyway) <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Go for 100 each side. If you can't manage that, do what you can. Thu, 21 Apr 2016 11:17:45 EST QFC 4/25/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64178096 Yikes! It's Monday 4/25/16 so time for some upper body work: Dumbell Hammer Curls: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=183 </link> <BR> <BR> Adjust the weight to your ability or use no weights until you're comfortable with your form. Do 100 each side throughout the day Thu, 21 Apr 2016 11:14:28 EST QFC 4/24/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64178053 Sunday! We'll get away from the wall for this. If you have trouble balancing, do one side at a time and get back to the wall to hold on. Or a chair. <BR> <BR> <link>www.youtube.com/watch?v=bbAFG0I_BV0 </link> <BR> <BR> Go for 100 (each side) throughout the day. Thu, 21 Apr 2016 11:09:40 EST QFC 4/22/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64177967 As promised, here's a week's worth of Challenges for you to do while I'm gone. No peeking ahead. If you're the kind who looked around the house to find those holiday presents before the holiday: NO PEEKING! <BR> <BR> For Friday, 4/22/16 do some wall sits: <link>www.youtube.com/watch?v=XULOKw4E4P4 </link> Go for 5-30 seconds each time, for 5 times throughout the day <BR> <BR> Thu, 21 Apr 2016 11:03:06 EST 4/24/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64177964 We're getting away from the wall today with Standing Crossover Crunch: <BR> <link>www.youtube.com/watch?v=bbAFG0I_BV0 </link> <BR> <BR> If you have trouble with balance, do one side at a time while holding on to a chair or something else that keeps you steady. <BR> Thu, 21 Apr 2016 11:02:35 EST 4/23/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64177910 For Saturday 4/23/16 we'll stick with walls with wall pushups: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> OR if you're up for it, do regular pushups: <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=63 </link> <BR> <BR> Do 100 in sets throughout the day. Thu, 21 Apr 2016 10:56:44 EST QFC 4/22/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64177863 Today we're doing wall sits: <link>https://www.youtube.com/watch?v=XULO<BR>Kw4E4P4 </link> <BR> <BR> Go for 5-30 seconds each time, for 5 times throughout the day <BR> Thu, 21 Apr 2016 10:51:29 EST QFC 4/21/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64173443 Thursday, we're over the hump! <BR> <BR> Today, we'll do a Basic Step Touch: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=516 </link> <BR> <BR> 200 for the win, Alex! <BR> <BR> If that's not enough for you, add Alternating Front Jabs for a Bonus: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=538 </link> <BR> <BR> Have fun with it and see what you can do. Wed, 20 Apr 2016 19:34:15 EST QFC 4/20/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64165646 For Hump Day let's do some Side Lunge Windmills. Now that I've got the You Tube thing figured out: <BR> <BR> <link>http://www.youtube.com/watch?v=Q3siq<BR>5QEqLM </link> <BR> <BR> Go for 100 reps in multiple sets throughout the day. Modify as you need to. <BR> <BR> Are you with me? Tue, 19 Apr 2016 18:56:33 EST qfc 4/19/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64158092 Tuesday, Tuesday. (I had my caps lock on at first and boy, did it look funny. Glad I caught it.) Anyway. Today is Tuesday so let's do some Balancing Hip Flexion: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=113 </link> <BR> <BR> If you have trouble with the balance part, have something within reach to hang on to: a chair, table or wall will do. <BR> <BR> Go for 100 on each leg in sets throughout the day. <BR> <BR> Let me know if you actually feel it somewher... Mon, 18 Apr 2016 20:09:08 EST QFC 4/18/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64148857 Monday, Monday. Let's March in Place basic, <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=521 </link> <BR> <BR> or high knee: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=523 </link> <BR> <BR> OR if you can and want to get outside, go for a power walk-pump or swing those arms and walk to some favorite tunes. <BR> <BR> Do these in sets of 5-10 minutes for a total of 20 minutes (or more if you're up for it. <BR> <BR> Sun, 17 Apr 2016 16:26:29 EST This is a test. Do not Reply. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x64147447 And don't do these yet unless you really want to. That is if they show up. <BR> <BR> <link>www.popsugar.com/fitness/Equipment-N<BR>ecessary-Standing-Booty-Kicks-1853022 </link> <BR> <BR> <BR> <BR> <link>http://www.youtube.com/watch?v=tzXM5<BR>DxtMf8 </link> Sun, 17 Apr 2016 12:08:08 EST QFC 4/17/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64142525 Sunday and the start of a new week. Let's rock it out with Calf Rocking with Dumbells. (I find holding weights helps stabilize me when I'm rocking back on my heels.) Of course you can do this without weights as well. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> Try for a total of 200 in multiple sets throughout the day. Sat, 16 Apr 2016 19:37:21 EST QFC 4/16/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64135258 It's Saturday and we're going to do something different. So different that I want everyone to pay extra special attention to the instructions so I pasted them below. Please read them first. <BR> <BR> You also need some equipment: your trusty towel. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=129 </link> <BR> <BR> Allow enough tension to feel resistance as you curl your right hand in towards your chest. Hold (with tension) at 90 degrees for 30 seconds. Step fu... Fri, 15 Apr 2016 18:21:04 EST 4/15/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64128573 Friday!!!! Another one's gone, another one's gone, another week bites the dust. <BR> <BR> Today's challenge is Seated Leg Extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> I happen to like these so I challenge you to try for 200 each leg in sets throughout the day. Think you can manage? If you can't, do your best. Thu, 14 Apr 2016 20:09:16 EST QFC 4/14/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64122083 We're heading into the home stretch that is the end of the work week. Yay! Let's celebrate by doing Calf Raises With Chair (Or desk, or table or counter top or...you the the picture.) <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Let's do 200 reps in multiple sets throughout the day. <BR> <BR> Ready, set, go! Wed, 13 Apr 2016 22:19:05 EST QFC 4/13/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64114615 Alrighty! What day is it? It's Hump Day! Lets get some core work and a nice stretch in all at the same time with Towel Side Bends: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Aim for 200- that's left and right equals one rep. If you can't do 200 then do what you can. Your personal best is the only thing that counts here. <BR> <BR> Tue, 12 Apr 2016 22:37:32 EST QFC 4/12/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64106442 For today I challenge you to Front Jabs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=531 </link> <BR> <BR> Since this is listed under Cardio, go for up to 5 minutes at a time for a total of 15-20 minutes during the day. Mon, 11 Apr 2016 20:44:33 EST QFC 4/11/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64098935 It's Monday! Which will heretofore be referred to as The Day That Shall Not Be Named. (Just kidding. That takes way too long to type and TDTSNBN just doesn't look cool.) <BR> <BR> Anyway, back to the exercise bit. Today we'll do Skater Squats. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </link> <BR> <BR> Right and left leg is one rep. Go for 100 reps in sets throughout the day. <BR> <BR> You with me? <BR> <BR> Sun, 10 Apr 2016 21:36:45 EST QFC 4/10/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64091267 Sunday and the beginning of a brand new week. Let's do some seated knee lifts, the key being "seated." <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Keep your abs engaged, no cheating by using your leg momentum. Slow and steady. Go for 00 reps today. Sat, 9 Apr 2016 21:19:59 EST QFC 4/9/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64083797 Saturday and back to lower body with Lateral Lunges. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Let's try for 100 reps in multiple sets throughout the day. <BR> <BR> Katlish Fri, 8 Apr 2016 20:21:14 EST QFC 4/8/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64076235 I'm on an upper body kick here. So today, we're going to do Tricep Dips with Bent Legs. If you're more advanced, feel free to straighten your legs while doing this. Just be safe. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Have fun. Are you with me? <BR> Thu, 7 Apr 2016 18:35:08 EST QFC 4/7/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64068728 Happy Thursday! <em>334</em> I hope it's warm and sunny where you are. <BR> <BR> Let's do some wall pushups today. 100 reps in multiple sets: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Who's in? Wed, 6 Apr 2016 19:33:43 EST QFC 4/6/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64061121 Moving right along...let's work on our Pivot and Reach today. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=526 </link> <BR> <BR> Aim for 100 reps throughout the day. Of course, you may go ahead and do more if you wish. <BR> <BR> Tue, 5 Apr 2016 20:27:20 EST QFC 4/5/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64053152 Ah, another Monday behind us. This one's as simple or as challenging as you want to make it. <BR> Dumbell Shrugs. You don't need dumbells if you have a couple of other items you can use as weights, or you don't need to add weight at all. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=43 </link> <BR> <BR> Go for 200 reps in multiple sets throughout the day. Mon, 4 Apr 2016 20:31:13 EST QFC 4/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64044791 Monday we did abductions. (I'm happy to say I did them all.) Today, we'll work the opposing muscles with Standing Adductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> It's the same basic thing only, backwards. Sort of. <BR> <BR> Let's do 100 each leg again. <BR> <BR> Sun, 3 Apr 2016 20:03:30 EST QFC 4/3/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64037221 All righty. After yesterday's burpees, I thought we could do something a bit simpler with Standing abductrions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> Try for 100 each leg in multiple sets. Or, do what you can to challenge yourself. <BR> Sat, 2 Apr 2016 21:12:40 EST QFC 4/2/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64029586 Ok, so I know we're all going to hate this, but it's necessary: Burpees. Since I can't seem to get outside links to work, here's the basic Burpee: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=539 </link> <BR> <BR> You can modify these by resting your hands on a bench, chair seat, or even desk and then put one leg forward at a time. Or, hop your legs back then to neutral position before standing again. <BR> <BR> Good luck with these. I'm challenging you to do ... Fri, 1 Apr 2016 21:32:08 EST QFC 4/1/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64019642 Today we get to...gorge on everything in sight!...April Fools! Haha, tricked you, didn't I? <BR> <BR> Anyway, it's been very windy here the past day or two, so I though we'd do some appropriate moves: Windmills. <BR> <BR> <link>www.armyprt.com/preparation_and_reco<BR>very/windmill.shtml </link> <BR> <BR> Who's with me? <BR> <BR> (It seems I can't post video links outside Spark People stuff. I'll check with the team leaders and such but in the meantime, the best I could do was those pi... Thu, 31 Mar 2016 18:02:45 EST QFC 3/31/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64012628 Let's celebrate that we got past Hump Day by paying attention to our cores with some Standing Side Bends with Towel (Or yoga strap, or piece of rope or whatever is easy to hang on to and keep your hands at the proper distance.) <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Have fun! Wed, 30 Mar 2016 20:00:57 EST QFC 3/30/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x64004985 We're so close to the end of the month. March sure did come in like a lion and it's going out like a tiger here. <BR> <BR> Today, we'll keep focusing on the lower body with Reverse Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> Be careful of those knees. Do 100 reps throughout the day. <BR> <BR> Who's with me? Tue, 29 Mar 2016 20:04:53 EST QFC 3/29/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63997549 We've got another Monday behind us, Yay! So today, let's work on Skater Squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </link> <BR> <BR> Yeah, I know. <BR> <BR> Anyway, we'll work toward 100 reps (that's one rep=left and right sides) throughout the day. <BR> <BR> Good luck with this and have fun! <BR> <BR> Mon, 28 Mar 2016 21:03:54 EST QFC 3/28/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63989178 Happy Monday everyone! Today, we'll work upper body parts with Tricep Push Backs. <BR> <BR> You can do this without weights if you need to work on form first: <BR> <BR> <link>https://www.youtube.com/watch?v=Raoq<BR>sZmvi28 </link> <BR> <BR> Try for 100 today. Weight is up to you based on your personal ability. Don't hurt yourself. <BR> <BR> You may have to copy and past that link. Sun, 27 Mar 2016 20:10:08 EST QFC 3/27/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63981370 <em>449</em> It's Easter Sunday <em>450</em> today. I know that many people do celebrate today, and there are those who do not. So this goes for any holiday: with all the goings on, you have my blessing to skip any workout. <BR> <BR> However, for those who do not celebrate or who may have some time to squeeze in a Quickfire, I offer Dumbell Side Bends: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=68 </link> <BR> <BR> Let's try for 200 if you have time. <... Sat, 26 Mar 2016 17:01:13 EST QFC 3/26/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63976246 It's officially Saturday's assignment. Let's kick some...air with Front Kicks: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=534 </link> <BR> <BR> Try for a total of 200 in multiple sets today. <BR> Fri, 25 Mar 2016 22:23:29 EST QFC 3/25/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63968105 Friday! Yay! Let's celebrate with Alternating Hamstring Curls: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=544 </link> <BR> <BR> It's not so awful, is it? <BR> <BR> Go for 100 in multiple sets throughout the day. Do check for proper form. Thu, 24 Mar 2016 19:30:36 EST QFC 3/24/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63960946 Today let's Jump for Joy with Jumping Jacks, Regular: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=530 </link> <BR> <BR> Or modified: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=530 </link> <BR> <BR> Choose one or the other or a mix of both. <BR> <BR> Let's try for 200 in multiple sets throughout the day. <BR> Wed, 23 Mar 2016 20:55:29 EST QFC 3/23/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63951666 For this week's hump day, we'll try something a little new. At least new since I've been here. Let's do some Side High Knee Marches with Swinging Arms. Whew, that's a long title for an exercise: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=525 </link> <BR> <BR> Try to do 100 reps in multiple sets throughout the day. One set is one left, one right. <BR> <BR> Have fun with it. Tue, 22 Mar 2016 16:04:31 EST QFC 3/22/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63945889 Terrific Tuesday! We're going to do something that I personally like, partly because you can do this anywhere, even if you're at work because you can usually hide it under a table or desk and people won't know. <BR> <BR> What is it you ask? Why, it's seated leg extensions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=126 </link> <BR> <BR> It's good for your quads. Just remember, slow, controlled movements. Let's go for 100 each leg. <BR> <BR> Have a great o... Mon, 21 Mar 2016 21:48:12 EST QFC 3/21/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63937533 And for our Monday: Lateral Lunges. Let's try for a total of 200, or whatever you can do that will be a challenge but not kill you. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=23 </link> <BR> <BR> Not so bad for a Monday, right? Sun, 20 Mar 2016 20:12:09 EST QFC 3/20/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63930594 Spring <em>125</em> ! It's official! It's Spring! <em>125</em> <BR> <BR> Ok, so today we got snow and it's going to be cold for a few days, but still...it's Spring! <em>87</em> <BR> <BR> And with that joyous news, we'll be doing some shadow boxing. With a Spring in your step, try this: <BR> <BR> <link>https://www.youtube.com/watch?v=gGMr<BR>p-xTYm0 </link> <BR> <BR> Have fun with it. Try for sets of 5 minutes for at least 5 minutes total. And you could, like the little guy in... Sat, 19 Mar 2016 20:07:28 EST QFC 3/19/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63923250 Saturday we're doubling down with Calf Rocking With (or without) Dumbells: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> And Dumbell Shrugs, also with or without the dumbell: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=43 </link> <BR> <BR> Let's do reps of each throughout the day. Fri, 18 Mar 2016 18:25:34 EST 3/18/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63915980 Hopefully everyone has recovered from St. Paddy's Day. To celebrate that little victory, let's do Seated Knee Lifts and get our cores in shape: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> Try for an ultimate of 200 throughout the day. But by now, you know the drill. There is no shame in not reaching a lofty goal. Set your own and challenge yourself at your own need. <BR> <BR> Katlish Thu, 17 Mar 2016 17:01:54 EST QFC 3/17/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63909995 Happy St. Patrick's Day! <em>137</em> Let's make everyone green with envy when they see our lower bodies after we work out today. <BR> <BR> We're going to do Wall Sits! The video suggests beginners hold the sit for 30 second, but if that's too much, do 10. Or 5. Don't hurt yourself. Remember, form comes before time and numbers. <BR> <BR> <link>https://www.youtube.com/watch?v=XULO<BR>Kw4E4P4 </link> <BR> <BR> If the first link doesn't work (you may have to copy and paste, try this on... Wed, 16 Mar 2016 21:30:36 EST QFC 3/16/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63902943 Hump Day for Forward Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=22 </link> <BR> <BR> Let's get those glutes and legs in shape. Remember to do this safely: knees don't go past toes and only go down as far as you can without injuring yourself. <BR> <BR> Here's hoping you get a sunny day! <BR> <BR> Katlish Tue, 15 Mar 2016 22:21:43 EST QFC 3/15/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63894929 It's the Ides of March. Good thing Caesar isn't around. <BR> <BR> Today, it's Wall Pushups. Not so horrible, eh? <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> Try for 200 in sets throughout the day. Or less if that's what works best for you. Just challenge yourself a bit. <BR> <BR> Katlish Mon, 14 Mar 2016 20:36:06 EST QFC 3/14/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63887551 Time's just speeding by. It's another Monday, manic or not. <BR> <BR> It's also time for us to do those very fun Tricep DIps. Your choice of doing them with bent knees: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Or with straight legs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=125 </link> <BR> <BR> Either one is great for you. <BR> <BR> Good luck! <BR> <BR> Katlish Sun, 13 Mar 2016 21:26:33 EST QFC 3/13/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63881398 Ah yes, For those of us who have sprung forward...confusing, isn't it? <BR> <BR> Anyway. Sunday let's do some more boxing moves with Crosscut Jabs, aka Cross Punches: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=532 </link> <BR> <BR> Go for 200 reps in multiple sets, divided as you see fit. <BR> <BR> Katlish Sat, 12 Mar 2016 23:05:17 EST QFC 3/12/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63874484 It's the weekend! And today, let's jump for joy and do some Jumping Jacks! <BR> <BR> Regular: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=530 </link> <BR> <BR> Or Modified: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=529 </link> <BR> <BR> Choose one or the other, or mix them up. Try for 2-5 minutes at a time for a total of 15 minutes throughout the day. <BR> <BR> Katlish Fri, 11 Mar 2016 22:38:00 EST QFC 3/11/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63867252 We're heading into the weekend with, admittedly, a tough one. You can do it, though! Even if you need to assist with your legs a bit. Yes, you can. <BR> <BR> <link>www.sportsdoc.org.uk/seated_press_up<BR>.htm </link> <BR> <BR> Seriously, if I can do sets of 5, I'd be thrilled. Or even one set of 5. Who knows, we might surprise ourselves. <BR> <BR> Once you set your goal reward yourself. <BR> <BR> Katlish Thu, 10 Mar 2016 22:04:04 EST Second Topic of the Week http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x63859709 I know it's tough to keep track of all the goals and teams everyone may have. At one point I had team-itis and got so burned out that I left Spark for a bit. But some people seem to like to post here when they've completed the daily challenge. <BR> <BR> If you do, or would like to post, do you prefer to just post that you're in and that you've completed on the same thread where I post the challenge or would you prefer I created a second thread for that day for you to post in. It was done wit... Wed, 9 Mar 2016 22:21:16 EST QFC 3/10/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63859670 Another twofer today. Let's do standing abductions and adductions. Not so bad, is it? <BR> <BR> For abductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=121 </link> <BR> <BR> And adductions: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=122 </link> <BR> <BR> Remember, watch your form and hang on to a chair back or something if you need help with balance. <BR> <BR> Katlish Wed, 9 Mar 2016 22:12:51 EST QFC 3/9/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63851383 Double Whammy Wednesday. <BR> <BR> Let's try for 100 of each of these: <BR> <BR> Dumbell Shrugs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=43 </link> <BR> <BR> And Calf Rocking with Dumbells: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=163 </link> <BR> <BR> If you don't have access to dumbells when you do these, you can compromise with some other thing like soup or vegetable cans, or go completely without. <BR> <BR> Have... Tue, 8 Mar 2016 20:52:42 EST QFC 3/8/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63843788 For this Terrific Tuesday, let's get onto our legs and glutes with Reverse Lunges: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=115 </link> <BR> <BR> It's like lunges. Only backwards. If you can't go very low, it's fine. Just take a step back if that's all you can do. Remember, you're only answering to yourself and doing your personal best. And that's good enough. <BR> <BR> Katlish Mon, 7 Mar 2016 20:20:41 EST QFC 3/7/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63834664 I'm baaack. Thought you got rid of me, did ya? That's not so easy, I tell ya. <BR> <BR> For Monday, let's get some Pivot and Reach going. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=526 </link> <BR> <BR> Go for 200 reps in sets throughout the day. You could even do these at the office if you work in one. If your coworkers think you're a little odd, spread the Spark and tell them what you're doing and invite them to join you. Cite all those studies that say t... Sun, 6 Mar 2016 18:27:52 EST QFC 3/6/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63818565 SUNDAY: Bridges. This is one of the few floor exercises I'm including. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=153 </link> <BR> <BR> Alternate or Bonus: Power Walking. <BR> <BR> Fri, 4 Mar 2016 12:50:05 EST QFC 3/5/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63818558 For Saturday: Burpees. I'm sorry! It had to be done sooner or later. But fear not. I am also including a modified version. <BR> <BR> Regular Burpees: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=539 </link> <BR> <BR> And modified versions: <BR> <BR> <link>https://www.youtube.com/watch?v=iALE<BR>gBeVcUo </link> There are four modifications here for you to try. If a chair is still too low, you might try a desk or tabletop. <BR> <BR> If you absolutely can'... Fri, 4 Mar 2016 12:48:41 EST QFC 3/4/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63812960 Friday! Yay! <em>410</em> Let's turn all this enthusiasm to doing our squats. Just plain old, nothing fancy, squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=21 </link> <BR> <BR> Remember, don't squat so deeply that it strains yourself, and keep your knees behind your toes. Hang on to something: a chair, a wall, your life partner, whatever, if you need to for balance. <BR> <BR> Try for 100 today in multiple sets. As always, if you can't do 100, do... Thu, 3 Mar 2016 19:19:33 EST QFC 3/3/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63805266 Everybody ready for Thursday? Lets do some Side Lunge Windmills: <BR> <BR> <link>https://www.youtube.com/watch?v=Q3si<BR>q5QEqLM </link> <BR> <BR> These aren't so bad, are they? Remember: form and safety first. Don't do more than you safely can. If you can't reach far, that's fine, too. <BR> <BR> Have fun today! <BR> <BR> Katlish Wed, 2 Mar 2016 19:10:39 EST First Topic of the Week 3/2/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=29960x31185x63801855 As I mentioned in the Spark Mail to the Team, here's my first question: <BR> <BR> I've noticed that in the past, some leaders would have the same exercises pretty much repeat each week. Monday would be exercise A, Tuesday would be B, Wednesday C, etc. That way you all would know what's coming. <BR> <BR> Last month I mixed it up more and had few repeats throughout the entire month. Eventually, some exercises do get repeated, but not often. <BR> <BR> Which way do you prefer? Something more r... Wed, 2 Mar 2016 10:30:39 EST QFC 3/2/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63797285 Wednesday! Half way there! Let's have a little easy day today and do Calf Raises with Chair. <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=123 </link> <BR> <BR> Try for 200 of these throughout the day and help our lower legs out. <BR> <BR> Are you with me? <BR> <BR> Katlish Tue, 1 Mar 2016 20:18:59 EST QFC 3/1/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63789278 It's March already! Or Finally, depending on how bad the weather's been for you. Let's start the month off by getting into the ring and practicing our front jabs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=531 </link> <BR> <BR> If you want to add some fancy footwork and turn it into shadow boxing, that works too. <BR> <BR> You can also choose to do one arm at a time or alternate. Either way, let's strive for 100 reps for the day. More if you are up for it, ... Mon, 29 Feb 2016 21:33:59 EST QFC 2/29/16 Leap Day! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63780478 Today's our bonus day! That one extra day every 4 years. Let's make it count. Let's try something we haven't done this month yet. Let's get down and do some Reverse Disco Steps: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=543 </link> <BR> <BR> Here's a link with Coach NIcole that might be easier to see what she's doing: <BR> <BR> <link>www.sparkpeople.com/resource/fitness<BR>_articles.asp?id=1658&amp;page=2 </link> <BR> <BR> In the second video, you d... Sun, 28 Feb 2016 20:12:47 EST QFC 2/28/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63772782 It's Sunday and time to get out the towels for some Standing Side Bends with our beloved towels: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=131 </link> <BR> <BR> Let's go for 200 of these throughout the day and get a little core work done with a bonus stretch. <BR> <BR> Who's in? <BR> <BR> Katlish Sat, 27 Feb 2016 19:24:43 EST QFC 2/27/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63765756 Saturday is a day off for at least some of us. Still, let's keep working. <BR> <BR> Today we'll work on Hip Flexion and Extension: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=114 </link> <BR> <BR> Are we all in? <BR> <BR> Katlish Fri, 26 Feb 2016 19:20:45 EST QFC 2/26/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63757172 Time for a bit more upper body. <BR> <BR> Today, let's do some wall pushups: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=107 </link> <BR> <BR> This isn't so bad for a Friday. <BR> <BR> Have a lovely day. <BR> <BR> Kathlish Thu, 25 Feb 2016 17:42:23 EST QFC 2/25/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63750377 It's Thursday, so let's do something that starts with a T-Triceps Dips. <BR> <BR> You can do this with bent knees: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=124 </link> <BR> <BR> Or straight legs: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=125 </link> <BR> <BR> Either way, you get to use a chair and that makes it easy, right? Right? Okay, so not easy. But challenge is good and it's good to firm up the back of those arms a... Wed, 24 Feb 2016 19:48:20 EST QFC 2/24/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63742310 Wednesday already? <BR> <BR> Here we are, midweek and it's time to do our beloved Skater Squats: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=112 </link> <BR> <BR> Okay. Maybe not so beloved. Try for 100 reps in sets throughout the day. As always, do what you can, no pressure. Every bit counts toward your ultimate goal. <BR> <BR> Katlish Tue, 23 Feb 2016 19:30:12 EST 2/23/16 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=10533x31185x63734728 And after Monday...it's Tuesday's Quickfire. <BR> <BR> Let's get back to our core with Seated Knee Lifts with chair: <BR> <BR> <link>www.sparkpeople.com/resource/exercis<BR>es.asp?exercise=127 </link> <BR> <BR> If you remember, check what you did the last time and try to do one more. If you can. If not, do what you can as best you can. <BR> <BR> Katlish Mon, 22 Feb 2016 20:09:01 EST