SparkPeople QuickFire Challenge Team Messageboard 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 QFC 9/27/16 We got through Monday! Time to celebrate with Balancing Hip Flexion: <BR> <BR> <link><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 Are you ready for Monday? Let's do some Skater Squats to break up the day: <BR> <BR> <link><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 Happy Sunday, everyone! Today we're doing Tricep Dips. You may choose bent knees: <BR> <BR> <BR> es <BR> .asp?exercise=124 <BR> <BR> or straight legs: <BR> <BR> <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 Happy Sunday, everyone! Today we're doing Tricep Dips. You may choose bent knees: <BR> <BR> <link><BR>es.asp?exercise=124 </link> <BR> <BR> or straight legs: <BR> <BR> <link><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 For today's, challenge, we'll do Standing Leg Abductions: <BR> <BR> <link><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 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><BR>es.asp?exercise=163 </link> <BR> <BR> AND <BR> <BR> Dumbbell Shrugs: <BR> <BR> <link><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 Good morning! Today is Hump Day! We'll be celebrating by doing Lateral Lunges: <BR> <BR> <link><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><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 Have a Terrific Tuesday and do some Balancing Hip Flexions: <BR> <BR> <link><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 Another Monday. For today, we'll be doing some Wall Sits: <BR> <BR> <link><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 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 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><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 We did Lunges on Wednesday, so today, we're doing Reverse Lunges: <BR> <BR> <link><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 Wakey, wakey! <BR> <BR> Today's challenge for you is...forward lunges. <BR> <BR> <link><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 Hello, hello. <BR> <BR> Today's challenge is the side lunge windmill: <BR> <BR> <link><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 Monday, Monday. We'll be doing Seated Leg Extensions: <BR> <BR> <link><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 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 Good morning! <BR> <BR> Friday, today, we're going to do Balancing Hip Flexion: <BR> <BR> <link><BR>es.asp?exercise=113 </link> <BR> <BR> Do 50 each leg. Fri, 9 Sep 2016 06:33:03 EST QFC 9/8/16 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><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 Okay, Wednesday's Challenge is...Squats! Yay! <BR> <BR> <link><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 Terrific Tuesday! Let's get our legs strong and do some Calf Raises with a Chair! <BR> <BR> <link><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 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><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 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. 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 Saturday! Hurricane Day! Or in my area's case, remnants. So let's do some Side Lunge Windmills: <BR> <BR> <link><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 All righty it's Friday. Let's get down with some back kicks. <BR> <BR> <link><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 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><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 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><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 And today....we'll be doing reverse lunges: <BR> <BR> <link><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 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 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 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> </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 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><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 Heyo, how are you all? Today's challenge is Calf Rocking with Dumbells. Simple, but effective. <BR> <BR> <link><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 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><BR>es.asp?exercise=113 </link> <BR> <BR> Do 50 each leg. Mon, 22 Aug 2016 21:14:05 EST QFC 8/22/16 Argh, Monday for many of us. Bleh. We'll get through it, though. Let's do some Wall Push ups: <BR> <BR> <link><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 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><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 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><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 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><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 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 Whew, we made it halfway through the month already. So...ready for some vanilla forward lunges? <BR> <BR> <link><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 Grab your handy, dandy towels for guessed it...Standing Side Bends with Towels: <BR> <BR> <link><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 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><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 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><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 Hello, everyone. Today well be doing Back Kicks: <BR> <BR> <link><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 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><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 Today we're going with the deceptively simple Dumbell Shrugs: <BR> <BR> <link><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 Continuing on with lower body, we'll be doing Seated Leg Extensions. I know you love them: <BR> <BR> <link><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 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><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 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><BR>es.asp?exercise=68 </link> <BR> <BR> Do 100 each side. Thu, 4 Aug 2016 20:33:22 EST 8/4/16 Jumping Jiminy? No, it's Jumping Jacks! That's right today we'll do jumping jacks: <BR> <BR> <link><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 How are you this lovely Tuesday morning? <BR> <BR> Today, we'll go back to our core with HIp Flexion and Extensions: <BR> <link><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 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><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 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><BR>5QEqLM </link> <BR> <BR> I d... Sun, 31 Jul 2016 08:18:58 EST QFC 6/30/26 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 On to upper body today with Tricep Dips: <BR> <BR> <link><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><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 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><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 Ahh, Hump Day. Mid week and we're going strong! Let's work those legs and glutes and do some lateral lunges: <BR> <link><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 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><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 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> </link> <BR> <BR> Do 50 of each side. Yes, 50. Mon, 25 Jul 2016 07:46:51 EST QFC 7/24/16 Let's do some more indoor stuff with Seated Knee Raises: <BR> <BR> <link><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 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><BR>es.asp?exercise=530 </link> <BR> <BR> Modified version of Jumping Jacks: <BR> <link><BR>es.asp?exercise=529 </link> <BR> <BR> Do 100 reps to... Sat, 23 Jul 2016 08:33:00 EST QFC 7/22/16 For our Friday, end of the work week (for most) we're doing some leg/hip extensions: <BR> <BR> <link><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 I've got my adorable little guy back to demonstrate today's challenge: <BR> <BR> <link><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 For Hump Day we'll do some Calf Rocking with Dumbells: <BR> <BR> <link><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 It's hot, hot, hot! At least in many places. Let's stay indoors and do some Alternating Hamstring Curls. <BR> <BR> <link><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 Today we're for Wall Push Ups. Easy Peasey, right? <BR> <BR> <link><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 Fridayyyy!!!!! <BR> <BR> Let's stir up some of that hot air people are experiencing and do side lunge windmills: <BR> <BR> <link><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 Let's grab our chairs to keep us in balance and do some Single Leg Squats with Chair: <BR> <BR> <link><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 Tuesday, and another day up at 4:30. That's AM. <BR> <BR> Let's get some standing Crossover Crunches: <BR> <BR> <link><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 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><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 For today, Sunday, we're going to do seated knee raises to work our core: <BR> <BR> <link><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 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 Here's something different: Side-step touch with double punches: <BR> <BR> <link><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 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><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 Okay, everyone, grab your towels. Were doing some core work. <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side. Tue, 5 Jul 2016 17:27:32 EST QFC 7/4/16 <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 Good morning! <BR> <BR> Today we're going for Single Leg Squats with chair: <BR> <BR> <link><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 Whew. Long day. So for Saturday (yay weekend) we'll be doing Tricep Dips: <BR> <BR> <link><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 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> </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><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 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 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><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 We did our abduction...guess what comes next. That's right! Adductions. Same thing, sort of in reverse: <BR> <BR> <link><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 Here's hoping you're having a great weekend. Let's get back to lower body and do some standing abductions: <BR> <BR> <link><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 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 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><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 As promised, today we're moving away from lower body to upper body with Wall Push-Ups: <BR> <BR> <link><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 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><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 Let's do some more lunges. This time, forward lunges. <BR> <BR> <link><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 Okay, let's get back tot he familiar and do some Lateral Lunges: <BR> <BR> <link><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 We have another new type of challenge today. This one requires balance and/or some sort of support. The Airplane Pose: <BR> <BR> <link><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 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><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 Okay, then. We got through another Hump Day. Let's kick up our heels...literally and do some back kicks: <BR> <BR> <link><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 Hump Day! Today, we're doing Tricep Dips with a Chair, with either bent knees: <BR> <BR> <link><BR>es.asp?exercise=124 </link> <BR> <BR> OR with straight legs: <BR> <BR> <link><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 Tantalizing Tuesday! <BR> <BR> Today we're doing Skater Squats: <BR> <BR> <link><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 Monday, Monday. Let's turn that chair around and kick this off with Seated Knee Lifts for our abs: <BR> <BR> <link><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 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><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 Okay-today's challenge is Side Lunge Windmills: <BR> <BR> <link> </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 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><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 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><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 Here we are once again, midweek. So let's do some of these: <BR> <BR> <link><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 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><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 For Sunday, we're going to do a little boxing drill with Uppercuts: <BR> <BR> <link><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 Let's do some Standing Crossover Crunches today: <BR> <BR> <link><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 Friday already? Yay! <BR> <BR> Today...let's do something new with some Back Kicks: <BR> <BR> <link><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 Moving right along in the month of June, we'll be doing Hip Flexion and Extension: <BR> <BR> <link><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 A new day, a new month. Well ease into June with Calf Raises: <BR> <BR> <link><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 Last Day of May. We're going to get back to basics and do plain, ordinary, basic Squats: <BR> <BR> <link><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 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><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 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><BR>es.asp?exercise=544 </link> <BR> <B... Sat, 28 May 2016 19:17:35 EST 5/28/16 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><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 Ok. Enough of lower body for now. Stand and give me 100! <BR> <BR> Wall push ups, that is: <BR> <BR> <link><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 All righty, folks. Today...lets rock some Calf Rock With (or without) Dumbbells: <BR> <BR> <link><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 For Hump Day, we'll be doing Seated Leg Extensions. <BR> <BR> <link><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 Today we'll be doing Tricep Dips. <BR> <BR> You may do them this way: <BR> <BR> <link><BR>es.asp?exercise=124 </link> <BR> <BR> Or you may do them this way: <BR> <BR> <link><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 "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><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 It's Sunday and I hope you've got some sunshine in your neighborhood. Today we'll be doing lateral lunges: <BR> <BR> <link><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 Ok. For our Saturday Challenge let's do some leg work with Front Kicks: <BR> <BR> <link><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 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><BR>es.asp?exercise=68 </link> <BR> <BR> Remember: good form p... Thu, 19 May 2016 14:12:47 EST 5/19/16 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 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><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 Good day, all. For today, Tuesday, we'll be doing Balancing Hip Flexion: <BR> <BR> <link><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 Okay, it's Monday, so let's get it over with and do some Dumbell Hammer Curls: <BR> <BR> <link><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 Let's make today count with Wall Sits: <BR> <BR> <link><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 It's the weekend! Let's channel Rocky again and do some shadow boxing: <BR> <BR> <link> </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 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> </link> <BR> <BR> Do 100 of these today. Thu, 12 May 2016 10:32:32 EST QFC 5/11/16 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><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 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><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 I hope everyone had a lovely Mother's Day. <BR> <BR> Today, Monday, we'll go doing Standing Crossover Crunch: <link> </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 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><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 Friday let's do some SS. That's Skater Squats: <link><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 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><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 For Hump Day let's start with some Basic Step Touches (lateral): <link><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><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 Ahh, Tuesday. We sneaked right on past Monday. To celebrate that that Monday is over, let's do some Dumbell Shrugs: <BR> <BR> <link><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 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><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 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><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 I'm baaaack! And we're going to do Balancing Hip Flexion: <BR> <BR> <link><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 hursday 4/28/16 Let's work the backs of those arms (I really need this) with Tricep Push Backs: <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 <BR> 4/29/16 Fridaaaaay!!!!!! We'll celebrate with ordinary squats: <link><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 Thursday 4/28/16 Let's work the backs of those arms (I really need this) with Tricep Push Backs: <link> </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 Tuesday 4/26/16 Today's Lateral Lunges (not my favorite but I do them anyway) <BR> <link><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 Yikes! It's Monday 4/25/16 so time for some upper body work: Dumbell Hammer Curls: <BR> <BR> <link><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 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> </link> <BR> <BR> Go for 100 (each side) throughout the day. Thu, 21 Apr 2016 11:09:40 EST QFC 4/22/16 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> </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 We're getting away from the wall today with Standing Crossover Crunch: <BR> <link> </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 For Saturday 4/23/16 we'll stick with walls with wall pushups: <link><BR>es.asp?exercise=107 </link> OR if you're up for it, do regular pushups: <link><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 Today we're doing wall sits: <link><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 Thursday, we're over the hump! <BR> <BR> Today, we'll do a Basic Step Touch: <BR> <BR> <link><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><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 For Hump Day let's do some Side Lunge Windmills. Now that I've got the You Tube thing figured out: <BR> <BR> <link><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 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><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 Monday, Monday. Let's March in Place basic, <BR> <BR> <link><BR>es.asp?exercise=521 </link> <BR> <BR> or high knee: <BR> <BR> <link><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. And don't do these yet unless you really want to. That is if they show up. <BR> <BR> <link><BR>ecessary-Standing-Booty-Kicks-1853022 </link> <BR> <BR> <BR> <BR> <link><BR>DxtMf8 </link> Sun, 17 Apr 2016 12:08:08 EST QFC 4/17/16 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><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 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><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 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><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 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 the the picture.) <BR> <BR> <link><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 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><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 For today I challenge you to Front Jabs: <BR> <BR> <link><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 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><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 Sunday and the beginning of a brand new week. Let's do some seated knee lifts, the key being "seated." <BR> <BR> <link><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 Saturday and back to lower body with Lateral Lunges. <BR> <BR> <link><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 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><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 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><BR>es.asp?exercise=107 </link> <BR> <BR> Who's in? Wed, 6 Apr 2016 19:33:43 EST QFC 4/6/16 Moving right along...let's work on our Pivot and Reach today. <BR> <BR> <link><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 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><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 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><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 All righty. After yesterday's burpees, I thought we could do something a bit simpler with Standing abductrions: <BR> <BR> <link><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 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><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 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><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 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><BR>es.asp?exercise=131 </link> <BR> <BR> Have fun! Wed, 30 Mar 2016 20:00:57 EST QFC 3/30/16 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><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 We've got another Monday behind us, Yay! So today, let's work on Skater Squats: <BR> <BR> <link><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 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><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 <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><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 It's officially Saturday's assignment. Let's kick some...air with Front Kicks: <BR> <BR> <link><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 Friday! Yay! Let's celebrate with Alternating Hamstring Curls: <BR> <BR> <link><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 Today let's Jump for Joy with Jumping Jacks, Regular: <BR> <BR> <link><BR>es.asp?exercise=530 </link> <BR> <BR> Or modified: <BR> <BR> <link><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 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><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 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><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 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><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 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'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><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 Saturday we're doubling down with Calf Rocking With (or without) Dumbells: <BR> <BR> <link><BR>es.asp?exercise=163 </link> <BR> <BR> And Dumbell Shrugs, also with or without the dumbell: <BR> <BR> <link><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 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><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 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><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 Hump Day for Forward Lunges: <BR> <BR> <link><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 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><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 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><BR>es.asp?exercise=124 </link> <BR> <BR> Or with straight legs: <BR> <BR> <link><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 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><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 It's the weekend! And today, let's jump for joy and do some Jumping Jacks! <BR> <BR> Regular: <BR> <BR> <link><BR>es.asp?exercise=530 </link> <BR> <BR> Or Modified: <BR> <BR> <link><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 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><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 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 Another twofer today. Let's do standing abductions and adductions. Not so bad, is it? <BR> <BR> For abductions: <BR> <BR> <link><BR>es.asp?exercise=121 </link> <BR> <BR> And adductions: <BR> <BR> <link><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 Double Whammy Wednesday. <BR> <BR> Let's try for 100 of each of these: <BR> <BR> Dumbell Shrugs: <BR> <BR> <link><BR>es.asp?exercise=43 </link> <BR> <BR> And Calf Rocking with Dumbells: <BR> <BR> <link><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 For this Terrific Tuesday, let's get onto our legs and glutes with Reverse Lunges: <BR> <BR> <link><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 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><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 SUNDAY: Bridges. This is one of the few floor exercises I'm including. <BR> <BR> <link><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 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><BR>es.asp?exercise=539 </link> <BR> <BR> And modified versions: <BR> <BR> <link><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 Friday! Yay! <em>410</em> Let's turn all this enthusiasm to doing our squats. Just plain old, nothing fancy, squats: <BR> <BR> <link><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 Everybody ready for Thursday? Lets do some Side Lunge Windmills: <BR> <BR> <link><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 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 Wednesday! Half way there! Let's have a little easy day today and do Calf Raises with Chair. <BR> <BR> <link><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 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><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! 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><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><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 It's Sunday and time to get out the towels for some Standing Side Bends with our beloved towels: <BR> <BR> <link><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 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><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 Time for a bit more upper body. <BR> <BR> Today, let's do some wall pushups: <BR> <BR> <link><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 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><BR>es.asp?exercise=124 </link> <BR> <BR> Or straight legs: <BR> <BR> <link><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 Wednesday already? <BR> <BR> Here we are, midweek and it's time to do our beloved Skater Squats: <BR> <BR> <link><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 And after's Tuesday's Quickfire. <BR> <BR> Let's get back to our core with Seated Knee Lifts with chair: <BR> <BR> <link><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 QFC 2/22 Goood Monday! <BR> <BR> Today we have a twofer. <BR> <BR> Let's do some arm circles-weights are up to you, but do watch the video first for safety: <BR> <BR> <link><BR>cle-exercises.html </link> <BR> <BR> Next is calf rocking, with or without dumbells: <BR> <BR> <link><BR>es.asp?exercise=163 </link> <BR> <BR> Let's aim for 100 reps of each in multiple sets throughout the day. <BR> <BR> As always, whether yo... Sun, 21 Feb 2016 21:42:09 EST QFC 2/21 We've finished another week and are beginning yet a new one. Time sure flies. <BR> <BR> Today we'll be marching in place, or if it's nice where you are and you want to go outside, do some power walking. <BR> <BR> For marching in place you can do one of several ways. The basic: <BR> <BR> <link><BR>es.asp?exercise=521 </link> <BR> <BR> The high knee march: <BR> <BR> <link><BR>es.asp?exercise=523 </link> <BR> ... Sat, 20 Feb 2016 17:35:37 EST QFC 2/20 S-A-T-U-R-D-A-Y Night! <BR> <BR> Does anyone remember that: <BR> <BR> Anyway, let's get ready for Saturday night by working during the day with Step Touch with Double Punches: <BR> <BR> <link><BR>es.asp?exercise=517 </link> <BR> <BR> Measure by minutes. Set your goal. I'm going for a total of 15 minutes for the day since I've got other aerobic things going on. Do your best. <BR> <BR> Have fun and enjoy the day. And night. <BR> <BR> Katlish Fri, 19 Feb 2016 19:19:15 EST QFC 2/19 Okay! We did standing adductions, so let's go the other way and do standing abductions. We don't want to be lopsided. <BR> <BR> <link><BR>es.asp?exercise=121 </link> <BR> <BR> Remember, keep a chair or table or even a wall handy just in case you run into balance trouble. <BR> <BR> Try to do the same number that you did with your adductions. <BR> <BR> It's Friday! Have a ball! <BR> <BR> Katlish Thu, 18 Feb 2016 17:13:36 EST QFC 2/18 Thursday. It's almost Friday! <BR> <BR> Today we'll be doing standing adductions: <BR> <BR> <link><BR>es.asp?exercise=122 </link> <BR> <BR> If you need to, have a chair at your side and do one side at a time while holding the chair for balance. <BR> <BR> Try to get 100 of each leg done. <BR> <BR> Who's with me? <BR> <BR> Katlish Wed, 17 Feb 2016 19:45:19 EST QFC 2/17 We're already halfway through the week. Let's do some Dumbell Side Bends. Like any exercise with dumbells, you don't need to add weights if it's inconvenient. If you don't have weights. just add soup-cans. If you're new to this exercise, work on form first, then weight. <BR> <BR> <link><BR>es.asp?exercise=68 </link> <BR> <BR> If you plan to use weights and aren't sure what weight you should chose, please check the guide in the link. <BR> <BR> Rememb... Tue, 16 Feb 2016 16:19:34 EST QFC 2/16 (For real) Tuesday, 2/16 we'll be doing lateral lunges and give our arms a bit of a break. <BR> <BR> <link><BR>es.asp?exercise=23 </link> <BR> <BR> Keep these as shallow as you need to to protect yourself. <BR> <BR> Try for 200-100 on each side. You can do one side at a time or alternate, whichever helps you count best. <BR> <BR> Have a lovely day. <BR> <BR> Katlish Mon, 15 Feb 2016 17:32:33 EST QFC 2/15 Let's work on upper body today-shoulders, chest and triceps. Try for 200 throughout the day in multiple sets. if you can't do 200, try for 100. Or 50. Or 10. It's not a contest. <BR> <BR> This video has sound, so you may want to turn it down: <BR> <BR> <link><BR>.htm </link> <BR> <BR> This is a seated exercise. <BR> <BR> EXERCISE TECHNIQUE POINTS <BR> perform all movements slowly and smoothly in a controlled manner <BR> perform the required range o... Sun, 14 Feb 2016 16:57:10 EST QFC 2/14 Valentine's Day, the day of <em>129</em> and <em>214</em> <BR> <BR> Whether you have plans or not, let's show our own hearts some love with Jumping Jacks. <BR> <BR> You may choose the regular type: <BR> <BR> <link><BR>es.asp?exercise=530 </link> <BR> <BR> Or modified: <BR> <BR> <link><BR>es.asp?exercise=529 </link> <BR> <BR> Or something in between. Your choice. <BR> <BR> Have a wonderful day. <BR>... Sat, 13 Feb 2016 19:07:46 EST QFC 2/13 Woo Saturday Night Fever: <BR> <BR> Go ahead and use some fancy footwork if you're up for it. If you want to look really cool, don't forget to swipe the side of your nose with your thumb once in a while. <BR> <BR> You can do front jabs, crosscuts, uppercuts, and any other actual boxing moves I never heard of. <BR> <BR> Try to do this for up to 5 minutes at a time for a total of 15 minutes throughout the day. <BR> <BR> "Do it light, taking me through the night <BR> Shadow boxing, baby... Fri, 12 Feb 2016 19:35:44 EST QFC 2/12 It's Friday! <BR> <BR> Lets work on stretching and a bit of core with Pivot and Reach: <BR> <BR> <link><BR>es.asp?exercise=526 </link> <BR> <BR> Remember: Safety first. <BR> <BR> Get ready for the weekend. <BR> <BR> Be well, <BR> <BR> Kathlish Thu, 11 Feb 2016 18:05:01 EST QFC 2/11 Thursday! <BR> <BR> Let's do some windmilling. Today is Side lunges with windmills. I love this lady in the video: <BR> <BR> <link><BR>q5QEqLM </link> <BR> <BR> Let's go for 100 reps (or less as you need. Remember You're doing this from where you are, not from where anyone is.) Divide these into the number of sets you need. <BR> <BR> All in! <BR> <BR> Katlish <BR> Wed, 10 Feb 2016 16:26:08 EST QFC 2/10 Hump Day! Anyone named Mike out there? <BR> <BR> Today we have not one, but TWO exercises to do. Try for 100 reps of each, divided into sets of your choice. <BR> <BR> Let's start with calf raises with a chair: <BR> <BR> <link><BR>es.asp?exercise=123 </link> <BR> <BR> And...Shrugs. The video shows with dumbells but you can also do them without: <BR> <BR> <link><BR>es.asp?exercise=43 </link> <BR> <BR> Are you ... Tue, 9 Feb 2016 17:36:22 EST QFC 2/8 Boy, do I feel silly. I thought I posted for today. I know I did, but I think I moved away before I hit the post button or something. How <em>2</em> embarrasing. <BR> <BR> Now that the day's mostly over, feel free to post your tricep chair dips here. <BR> <BR> <BR> Mon, 8 Feb 2016 16:17:23 EST QFC 2/9 Terrific Tuesday! <BR> <BR> Let's focus on our legs and glutes with Reverse Lunges. Here's how: <BR> <BR> <link><BR>es.asp?exercise=115 </link> <BR> <BR> Try for 200 throughout the day. One rep=both legs. <BR> <BR> Here's the safety speech: Only do what you can and go as low as you can without undue stress and pain. Never push so hard you injure yourself. <BR> Mon, 8 Feb 2016 16:11:53 EST QFC 2/7 Today we're working on a bit of cardio bursts, knee-high march in place with reach: <BR> <BR> <link><BR>es.asp?exercise=524 </link> <BR> <BR> Try doing anywhere from 60 seconds to a few minutes per set. You're free to set your own goal for this one. <BR> <BR> Always modify these workouts to suit your personal condition. <BR> <BR> BONUS For those watching the <em>281</em> Super Bowl <em>281</em> : <BR> <BR> <em>281</em> <link>www.s... Sat, 6 Feb 2016 19:29:28 EST QFC 2/6 Huzzah for the weekend! Today we've got something a tad easier. <BR> <BR> This is one time when you'll need equipment. You need...a towel. Actually, you could do this without a towel, but if you have one handy, why not? Always know where your towel is. (Bonus points if you know that reference.) <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Try for 200 reps in sets of 20. Of course, rate, number, and speed are entirely up to you. <BR> ... Fri, 5 Feb 2016 21:18:09 EST QFC 2/5/16 Let's get in touch with our inner Rocky! <BR> <BR> Front Jabs. Yep, that's what it's called. The demo shows one arm at a time. You can do it that way, or you can alternate. One left and one right equals a full rep. Let's try to 200 reps. Choose how you want to divide that into numbers of sets. <BR> <BR><BR>ses.asp?exercise=531 Thu, 4 Feb 2016 16:44:40 EST QFC for 2/4 For February 4, we'll be working on core. Personally I dread this, emoticon but they do say, those exercises you hate the most are the ones you really need. So here goes: <BR> <BR> Seated Knee Lifts: <BR> <BR> <BR> cises.asp?exercise=127 <BR> <BR> Please post in the forum with the QFC for that day. It's easier for me to see how many are participating. emoticon <BR> Wed, 3 Feb 2016 17:44:53 EST QFC 2/3 We'll give our legs a bit of a break, so Wednesday, let's work on upper body with wall push ups. Try for 100 if you can. As usual, if you can do 100 or only 1, as long as you make the effort, you're achieving. Here's the link on how to: <BR> <BR><BR>cises.asp?exercise=107 <BR> <BR> Go for it. <em>306</em> Tue, 2 Feb 2016 20:24:14 EST QFC for 2/2/16 February 2, we're doing Skater Squats. One rep consists of using both legs and return to stand. Try for 100 throughout the day, breaking them up into small increments. Here's a demo of how it's done. I suggest reading the instructions and modify as suggested if you need it. <BR> <BR><BR>cises.asp?exercise=112 <BR> <BR> Get going and enjoy. Remember, this is fun. If you can't manage 100, do what you can. It will get easier in time. <em>104</em> Mon, 1 Feb 2016 12:55:52 EST Quickfire for 2/1/16 FYI, dates I post are Month/Day/Year <BR> <BR> Head, shoulders, knees and toes... <BR> <BR> Does anyone remember that from preschool, or when your kids went to school? Monday, Feb. 1, we're going to do a variation on this. <BR> <BR> We're doing Sky, Knees and Toes. <BR> <BR> Stand up straight, knees softened, not locked. Place your feet whatever distance helps you with stability. <BR> <BR> Reach both arms up toward the sky, then bend to touch your knees, then your toes, then back up to t... Sun, 31 Jan 2016 13:11:51 EST A Revived Quickfire-Old and New Alike, Please Read I'm going to give this a whirl. I love this team and it's philosophy. <BR> <BR> This afternoon, I'll be posting the Quickfire Challenge for tomorrow and plan to do this daily. I'll follow Leep's original pattern by posting two challenges on Fridays for the weekends. <BR> <BR> Everyone, please take a look at Leepfrog95's posts about the Quickfire Map and team Philosophy. Those are important guides to this team. <BR> <BR> I'm not a blogger and don't have one, at least not yet, but I'll work ... Sun, 31 Jan 2016 10:33:56 EST Let's Resuscitate This team I'm willing to post the daily Quickfire Challenge for at least a little while. Since I'm not an official team leader, I have no way to email the challenges to members, so people will have to check in here. <BR> <BR> Each evening I'll post the challenge for the next day and we'll all do them, then at the end of the day, or when you've achieved the goal as far as you can, post under the correct topic. <BR> <BR> I'll be recycling a lot of Leepfrog's challenges so we'll have the videos for thos... Sun, 31 Jan 2016 09:30:13 EST Dance Party! <em>236</em> Let's start a Dance Party! <em>236</em> <BR> <BR> Post a link to one of your favorite songs. <BR> <BR> Sun, 8 Nov 2015 14:15:33 EST Favorite? Do you have a favorite QuickFire exercise? Sun, 18 Oct 2015 19:47:52 EST When do you? When do you do the QuickFire exercises? Sun, 18 Oct 2015 19:47:16 EST QFC for 7/10 Leg raises! 10 sets on each side and on your back. 2-3 times throughout the day <BR> <BR> If you can't lay down to do these, you can always do them standing! Fri, 10 Jul 2015 07:15:25 EST QFC for 7/9 Back extensions 10 reps 2-3 throughout the day <BR> <BR> Such a great exercise for a weak back. I had to do standing ones while I was pregnant because I threw my back out. Alter to your needs! Want to make it harder? Lay on your hellion a yoga or medicine ball for a more engaged one! Wed, 8 Jul 2015 23:12:44 EST QFC for 7/8 10 reps of lunges 2-3 Times throughout the day. <BR> <BR> This pesky workout makes you feel the burn! Such an essential leg workout. Enjoy! Tue, 7 Jul 2015 22:32:21 EST QFC for 7/7 Let's get some crunches in today! <BR> <BR> 2-3 sets of 10 throughout your day <BR> <BR> There are so many different varieties of crunches that you can do that you can mix it up throughout your day. <BR> <BR> Bicycle crunches <BR> Traditional crunches <BR> Crunches with a twist <BR> Reverse crunches <BR> Crunches on a yoga or medicine ball for an extra challenge <BR> <BR> The list goes on! Have fun :) Tue, 7 Jul 2015 10:53:24 EST QFC for 7/6 I hope everyone had a great 4th! Are you ready to kick it into gear to burn off those extra calories?? <BR> <BR> Burmese groups of 10 2-3 Times through your day. These guys are full body strengthening as well as a burst of cardio. Alter them if need be to your level. You've got this! <BR> <BR> <em>306</em> Mon, 6 Jul 2015 11:28:18 EST QFC for 7/3 7/4 and 7/5 I apologize to everyone for missing the QFC for today (7/3). I had some pressing matters that I needed to take care of today and was not on the internet all day. That being said, a lot of people are having tons of fun for this 4th of July so I'd like to bundle the 4th and 5th into a weekend long challenge. <BR> This is a weekend of grilling, fireworks, parades, and calories piled on top of each other! I would like everyone to pay attention to what you're putting in your mouth and see if you c... Fri, 3 Jul 2015 20:47:31 EST QFC for 7/2 Shadow boxing <BR> 5 minutes 2-3 Times throughout the day! <BR> <BR> Shadow boxing is a great ab workout and an awesome burst of cardio! Remember to keep those abs and jabs tight like you're actually boxing! Want to make it tougher? Add a pair of dumbbells to your punches. <BR> <BR> Have fun! Thu, 2 Jul 2015 13:16:15 EST QFC for 7/1 Hi everyone!! I'm going to start doing the QuickFire for this team! Please be patient because it will take me some time to get the hang of things! Let's start today and keep things going in the right direction! <BR> <BR> Today's QuickFire: <BR> <BR> Pushups! 2-3 sets of 10 throughout the day <BR> <BR> You can do these any way that best suits your ability. I personally use my counter as an aid until I get stronger. Let me know how you did! Wed, 1 Jul 2015 13:49:28 EST starting quickfire again! Hi everyone! I'm thinking that I would like to take over the quickfire challenges if there will be enough support! I miss having these daily challenges and that's what this whole team is based on! What do you guys say?? Who's with me to get this team going? Mon, 29 Jun 2015 19:44:34 EST Quickfire for the week of 4/27 POWER WALKING! <em>311</em> <BR> That's Right! Every 2 to 3 hours, about 3-5 times during your day you should QuickFire Yourself to a 10 to 15 minute fast walk. aim to get 10,000 steps in! Tue, 28 Apr 2015 09:42:53 EST QFC for the week of 4/19-4/25/2015 So last week it was about arms. This week it is about abs!! <BR> <BR> Sun: 10 crunches - 6 leg raises and 10 second plank <BR> Mon: 15 crunches - 8 leg raises and 15 second plank <BR> Tues: 20 crunches - 10 leg raises and 20 second plank <BR> Wed: 25 crunches - 12 leg raises and 25 second plank <BR> Thurs: 30 crunches - 14 leg raises and 30 second plank <BR> Fri: 35 crunches - 16 leg raises and 35 second plank <BR> Sat: 40 crunches - 18 leg raises and 40 second plank <BR> <BR... Sat, 18 Apr 2015 14:32:21 EST QFC for 4-10-15 <em>227</em> Please see your QFC for 4-10-15 <em>227</em> <BR> <BR> We are going to be working on our core today... <BR> <BR> The following link is to a you tube video with an excellent 5 min workout!!! <BR> Which Includes: <BR> <BR> Spiderman Planks <BR> <BR> Hip Thrust <BR> <BR> Oblique Crunches <BR> <BR> Side Plank Reach throughs <BR> <BR> It ends with Full Situps <BR> <BR> And the best part is... it only takes 5 mins!!!! <BR> <BR> <BR> <link> Thu, 9 Apr 2015 10:46:30 EST QFC for 4/9-15 <em>227</em> Please see below for your QFC for 4-9-15 <em>227</em> <BR> <BR> <BR> <BR> <em>85</em> 5 Sexy emoticon Shoulder emoticon Sculptors <em>85</em> <BR> <BR> Give these often overlooked (but very important!) muscles the attention they deserve. <BR> Do these five moves two or three times per week to decrease your risk of injury, improve your posture, and rock that backless dress. You will need weights, mat, stability ball, and or a foam roller. <BR> <BR> Thoracic S... Wed, 8 Apr 2015 11:01:19 EST Inspiration of the day.... <em>250</em> Daily list, emoticon or add an image that gives you the daily inspiration you need... <em>244</em> <BR> <BR> It might help others who need the extra push or help... <BR> <BR> Post something each day.. Lets get started!! <BR> <BR> <BR> Tue, 7 Apr 2015 16:40:57 EST QFC For 4-8-15 <em>386</em> <em>306</em> <em>104</em> <em>250</em> <em>252</em> <em>244</em> <BR> <BR> ~~~~~~~~~PLEASE use this space is to discuss~~~~~~ <BR> <BR> <BR> QFC is <em>311</em> Power Walkin~ and ~JumpingJack <em>185</em> <BR> <BR> <BR> "Inactivity is the killer and, remember, it's never too late."LaLanne said <BR> <BR> <BR> Make change happen.....QUICK FIRE Your LIFE!!! <BR> <BR> <em>362</em> <em>313</em> <em>216</em> <em>403</em> Tue, 7 Apr 2015 15:21:57 EST QFC 4-2 Thru 4-4 Take Easter Off :) Here is your QFC for the following days: <BR> <BR> <BR> 4/2/15: <BR> Lunges: <BR> <BR> Instructions <BR> <BR> Preparation <BR> Stand with hands on hips or clasped behind neck. <BR> Execution <BR> Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite ... Thu, 2 Apr 2015 16:14:33 EST QFC FOR 3-27 THRU 3-29 <em>227</em> Please see below for your weekend QFC <em>227</em> <BR> <BR> Friday: <BR> <BR> Single Leg Deadlift: <BR> <BR> <BR> How to do it: Grab a pair of dumbbells and stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor. <BR> <BR> Bend forward at your hips, and slowly lower your body as far as you can. Pause, then push your body back to the starting position. As you come up, think about using your glutes ... Fri, 27 Mar 2015 10:48:26 EST QFC 3-25 AND 3-26 <em>227</em> Here is your QFC challenge for 3-25 and 3-26 <BR> <BR> I will be posing QFC challenges two days at a time.. Gives everyone more visibility.. <BR> See below for your QFC: <BR> <BR> 3-25-15: <BR> <BR> V-Up: <em>244</em> <BR> <BR> Begin lying face-up on the floor with your legs stretched out straight and your arms reaching over your head with your hands together but not clasped (A). Keeping your feet and hands together, contract and brace your core deeply as you exhale; t... Wed, 25 Mar 2015 11:49:11 EST QFC/Discussion for 2/18 and 2/19 <em>227</em> Here is your QFC of the Day <em>227</em> <BR> <BR> Time to Sprint!!! <BR> Sprint as fast as you can for 15 seconds. <BR> Walk for up to 1 minute. <BR> Repeat 10 times. <BR> [works butt, legs, core] <BR> <BR> <BR> Curtsey Lunge <BR> Begin standing with your feet four to six inches apart. Place your hands on your hips or use them for balance during the movement. Take a step back with your left leg and cross it behind your right leg, keeping your weight on your left leg... Wed, 18 Feb 2015 10:57:24 EST QFC/DISCUSSION FOR JAN 21-22ND <em>227</em> STOP <em>227</em> <BR> <BR> See below for your QFC For Jan 21 and 22 <BR> <BR> Body weight Squat <BR> <BR> Stand with your feet just greater than shoulder-width distance apart (A). Start the movement at the hip joint. Push your hips backward and lower your body as if you’re sitting back into a chair. Squat as deeply as possible, keeping your lower back straight (do not let it round) (B). Push up with your glutes, hamstrings, and quadriceps to return to the start positio... Wed, 21 Jan 2015 14:49:34 EST QFC/DISCUSSION FOR 1/14/15 <em>227</em> STOP <em>227</em> <BR> <BR> Here is your QFC for today Jan 14th: <BR> <BR> Its Quick.. Its Easy... <BR> <BR> JUMPING JACK <BR> Don’t worry about the height or width of your jumps during this plyometric move. To engage more muscles, focus on your inner thighs as you pull your legs together. <BR> <BR> Do as many as you can to keep the blood flowing... <BR> Are you in or out?? <BR> <BR> Make it a great Quickfire Day!! Wed, 14 Jan 2015 13:30:25 EST QFC for Jan 13th <em>227</em> STOP <em>227</em> <BR> <BR> Here is your QFC for Jan 13th.. <BR> <BR> Today its really simple... <BR> <BR> LATERAL JUMP <BR> Jump right, then left, moving forward and landing with feet together. Repeat backward. <BR> <BR> Lets do at least three sets and get that blood pumping! <BR> <BR> Are you in or out??: Lets go!!! <BR> <BR> <em>381</em> <em>386</em> <em>381</em> Tue, 13 Jan 2015 10:35:14 EST QFC/DISCUSSION FOR 1/12/15 <em>227</em> STOP <em>227</em> <BR> <BR> Please see your QFC for Jan 12th. Replacement for Burpies... Need medicine ball: <BR> <BR> <BR> A. Stand with feet hip width, holding a medicine ball at your chest. <BR> B. Bend both knees, shift your hips back, and lower into a squat. Keep your chest lifted as you place the medicine ball on the floor. <BR> C. Place both hands next to the ball and jump or step back to a straight-arm plank. Jump or step forward with toes pointed straight ahead.... Mon, 12 Jan 2015 13:20:02 EST Day 1 Might not be the best time to join but I thought I could use some motivation because Inhave not been feeling well. This just might give me a push. I am 63, a retired teacher. Intaught school for 35 years. I was married to an abusive husband for 25 years so in 1997 I finally got the courage to get out. I so wish I had done it 10 years before I did. I gained weight and went to weight watchers. I took 3 years to get to my goal weight in 2000. Then I slacked off and gradually put on 22 pounds. I ... Fri, 2 Jan 2015 21:09:59 EST I am gonna start from the beginning All you do to get there is go to first page!! wish I had thought of this awhile ago!! who is with me! <BR> gonna start tomorrow!! Tue, 11 Nov 2014 21:26:12 EST QFC/Discussion For Oct 17th and 18th <em>227</em> Please see below for your QFC for 10/17 and 10/18 <em>227</em> <BR> <BR> Move You’ve Mastered: Deadlift <BR> <BR> Now Try This: Warrior III Swing <BR> <BR> Get the same back-, hamstring-, and glute-shaping power of a split stance deadlift with an added balance and core stability challenge with this yoga-inspired variation. <BR> <BR> A Holding dumbbells by sides, stand on right leg with knee slightly bent and lift left knee in line with hip. <BR> <BR> B Hinge forward f... Mon, 20 Oct 2014 10:39:57 EST QFC/Discussion for 10/15-10/16 <em>227</em> Please see below for your QFC for 10/15 and 10/16 <em>227</em> <BR> <BR> <em>227</em> <BR> <BR> Beginner: Bent-Knee Extension <BR> <BR> <BR> <BR> Targets: Hamstrings (back of thigh) <BR> <BR> <BR> •Lie faceup on floor with arms at sides, knees bent 90 degrees and heels shoulder-width apart on a stability ball. <BR> <BR> <BR> •Lift hips toward the ceiling, being careful not to overarch back. <BR> <BR> <BR> •Hold for 3 counts and lower. <BR> <BR> <BR> •R... Wed, 15 Oct 2014 11:18:03 EST ~QFC/Discussion for 10/13-10/14 <em>227</em> Please see your QFC for 10/13-10/14 Below <em>227</em> <BR> <BR> Butterfly Pose <BR> <BR> Tones abs, pelvic floor, inner thighs <BR> <BR> a. Lie faceup with soles of feet together, knees open to sides. Inhale. <BR> b. Exhale and slowly squeeze thighs together. Do 6 reps. <BR> Do 6 more times, taking twice as long to bring thighs together. <BR> <BR> <em>227</em> <BR> <BR> Cobra Leg Lift <BR> <BR> Strengthens back and pelvic muscles <BR> <BR> Lie facedown with e... Mon, 13 Oct 2014 11:00:22 EST ~QFC/Discussion for Oct 10th-11th <em>227</em> Please see your QFC for 10/10 & 10/11 Below <em>227</em> <BR> <BR> Time to work out our backs.. <BR> <BR> <em>227</em> Cat-Cow Variation <em>227</em> <BR> <BR> <BR> Reduces stiffness in back and hips; relieves tension in spine <BR> <BR> a. Cow Pose: On hands and knees, inhale and lift head while making back concave. <BR> b. Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down. <BR> c. Child's Pose: Draw hips back to heels, drop chest, ro... Thu, 9 Oct 2014 11:00:19 EST QFC/Discussion for Oct 8th & 9th <em>227</em> Please see below QFC of the day for OCt 8th and 9th <em>227</em> <BR> <BR> Today we are working our arms!!! <em>362</em> <BR> <BR> <em>227</em> Monkey Arms <BR> <BR> Targets shoulders, triceps, and biceps <BR> <BR> Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides. <BR> Raise dumbbells up along sides of rib cage to armpits, elbows pointing out to sides. <BR> Extend arms out to sides, palms down. Reverse motion back to start. <BR>... Wed, 8 Oct 2014 10:35:13 EST ~ QFC/Discussion for Oct 6th & 7th ~ Good Day Team. <BR> <BR> Please See below QFC. These are both for 6th and the 7th... Have fun!!!! <BR> <BR> <BR> <em>227</em> Split Squat <em>227</em> <BR> <BR> Targets butt and quads <BR> <BR> Stand with back facing a chair (about 2 feet away), hands on hips, and bend left leg behind you to place top of foot on chair seat. <BR> Squat, bending right leg 90 degrees with knee over ankle. Make it harder: After each full squat, do a half squat, bending just 45 degrees. <BR> Do 15 to... Mon, 6 Oct 2014 15:23:58 EST ~QFC/Discussion For Oct 2nd~ <em>227</em> Here we go!!! Ab Time!!!! <em>227</em> <BR> <BR> Todays QFC of the day is: <BR> <BR> The Hundred <BR> <BR> A machine- (and accessory-) free Pilates move that afterwards always makes me think 1) "Uh, we sure sounded like we're doing Lamaze," and 2) "Wow." <BR> <BR> Do it: <BR> <BR> Sit tall on the mat with your knees bent by your chest and your hands at your sides. <BR> <BR> <BR> Lie down with your knees bent and your palms facing down. <BR> <BR> <BR> Exhale and r... Thu, 2 Oct 2014 10:53:22 EST QFC/Discussion For Oct 1st!!!! <em>227</em> Lets Rally together for the first day in October!!!! <em>227</em> <BR> <BR> Here is your QFC for today.. <BR> <BR> Toe Taps.. <BR> Time to work those glutes!!!! <BR> <BR> Do it: <BR> <BR> Lie on the floor with your arms on your sides. <BR> Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor. <BR> Now slowly and quietly tap your left toes to the floor, then your right. <BR> Alternate tapping feet for one minute. <BR> If you f... Wed, 1 Oct 2014 10:46:11 EST Hello.... So..... I am new, of course.... I joined because of my mom. I am only 20 (21 in December!) but i figured i would get a jump on looking and feeling better! I haven't really made a big effort in the past two years so here is to me putting down the books and crochet hooks for a little while each day! Thu, 26 Jun 2014 01:56:26 EST QFC/Discussion for June 18th <em>227</em> <BR> <BR> Please see QFC below for June 18th <BR> <BR> Kneeling Side Crunch <BR> <BR> Targets arms, abs, butt, and thighs <BR> <BR> Kneel on ground holding a dumbbell in right hand, left hand on left hip; bring right leg out to side, knee bent 90 degrees and toes pointing right. <BR> Curl weight toward right shoulder while doing a crunch to right side; keep shoulders facing forward. This is start position. <BR> Place left hand on ground, hinging toward left s... Tue, 17 Jun 2014 18:18:02 EST QFC/Discussion for June 17th <em>227</em> <BR> <BR> Please see below for your QFC for june 17th. <BR> Abdominal Hold <BR> <BR> This is the sort of move that looks so wonky, you sure hope your roommate doesn't catch you doing it -- unless she also gets to see you look stellar in a bathing suit, in which case she just may pull up a chair. <BR> <BR> Do it: <BR> <BR> Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees. <BR> ... Tue, 17 Jun 2014 10:41:33 EST QFC Weekend 6-14 and 6-15 Its going to be a random QFC weekend!!! <BR> <BR> This weekends assignment is to QFC whatever YOU want to do!!!! <BR> Lunges, Squats, Burpies, whatever you can come up with!!! <BR> <BR> Get out and walk.. Do some cardio! Go swimming.. <BR> <BR> Whatever you do respond to the posting with whatever exercise you do this weekend.. <BR> <BR> We will take some of the posts and create new QFCS for the coming weeks. <BR> <BR> Ready... Set... GO!!! <BR> <BR> Reply with your work outs.. and r... Fri, 13 Jun 2014 15:41:46 EST QFC for Friday June 13th!!! <em>227</em> <BR> <BR> Please see below for todays QFC: <BR> <BR> Arabesque Kickback <BR> <BR> Targets: Triceps, abs, butt, and hamstrings <BR> <BR> -- Stand with feet hip-width apart, holding a dumbbell in each hand by hips, elbows bent; extend right leg slightly behind you, toes on floor, hinging forward slightly from hips. <BR> <BR> Does as many as you can.. <BR> <BR> Ready... Set... GO!!!!! <em>198</em> <BR> <BR> Are you in or out??? <BR> <BR> <em>381</em> <em>386</e... Thu, 12 Jun 2014 17:44:36 EST Detox Water.... Does it help? Or is it hype? Hello and good day Team!!! <BR> <BR> Many of us read alot about health and fitness.. and there is always an abundance of thoughts and opinions... <BR> <BR> So question to our team... <BR> <BR> What is your thoughts on Detox water? <BR> <BR> Have you tried it? What are your results? <BR> I think many of us try to eat as healthy as we possibly can while searching for help along the way.. so does detox water really help? <BR> <BR> If any of you have feedback on this.. share with the gr... Thu, 12 Jun 2014 17:29:26 EST QFC/Discussion for June 12th <em>227</em> <BR> <BR> Please see QFC below for June 12th. <BR> <BR> Towel Biceps Curl <BR> <BR> Targets biceps, abs, hips, butt, and quads <BR> <BR> Stand with feet together and wrap towel behind right knee, holding ends of towel with both hands in front of thigh. <BR> Bending elbows by sides, pull ends of towel to lift bent right knee to hip level in front of you. <BR> Lower arms to bring right leg halfway down; repeat. <BR> Do 15 to 20 reps. On last rep, keep right leg lifted a... Wed, 11 Jun 2014 11:31:08 EST QFC/Discussion for June 11th <em>227</em> <BR> <BR> Please see QFC for today June 11th: <BR> <BR> Scissors Crunch <BR> <BR> Targets abs and inner thighs <BR> <BR> Lie faceup on ground, head resting in hands with elbows out to sides and legs together with knees bent, feet flat. Lift head and shoulders slightly while raising legs about 45 degrees. <BR> Bring both knees to left, keeping them together. Crunch up 1 to 2 inches, then down; do 10 reps. <BR> Keeping knees together and to left, extend right leg while kee... Tue, 10 Jun 2014 18:23:27 EST QFC/Discussion For June10th <em>227</em> <BR> <BR> Please see QFC for June 10th below: <BR> <BR> Quad Squad <BR> <BR> Targets abs, butt, and legs <BR> <BR> Standing, extend both arms overhead and raise bent left knee to hip height in front of you. <BR> Kick left leg forward, then bend knee again, bringing elbows by ribs. <BR> Balancing on right leg (knee slightly bent), kick left leg behind you as you hinge forward from hips (arms reach down). <BR> Slowly return to upright position, raising arms overhead and ... Mon, 9 Jun 2014 17:23:45 EST QFC Weekend Workout 6-7&6-8/Discuss Here!! <em>227</em> <BR> <BR> See below for this weekends workout: <BR> 1. Clean and Press <BR> <BR> Minute: 0:00-1:00 <BR> <BR> Targets shoulders, back, butt, legs <BR> <BR> a. Stand with feet shoulder-width apart and place a 5-pound dumbbell on the floor near each foot. Squat, bringing the dumbbells to the outside of your knees, palms down. <BR> <BR> b. Stand, bringing the dumbbells to your hips, then raise the weights through your shoulders and overhead. Lower and repeat for 60 seconds ... Fri, 6 Jun 2014 10:40:21 EST QFC/Discussion for June 6th <em>227</em> <BR> <BR> Please see below for todays QFC - <BR> <BR> Vertical Cross Crunch <BR> <BR> Targets abs, obliques, hips, and butt <BR> <BR> Standing, lift left leg out to side, toes pointing forward, and place left hand on hip; extend right arm diagonally up. <BR> Balancing on right leg, slowly bring left knee and right elbow together in front of chest. <BR> Reverse motion without touching left foot on floor and repeat. <BR> Do 10 reps, switch sides and repeat. Do 3 sets. <... Thu, 5 Jun 2014 16:06:05 EST QFC for June 5th-Also Discuss here!!!! <em>227</em> <BR> <BR> Please see our QFC for June 5th.. also You can discuss here!!! <BR> <BR> <BR> Pom-Pom Circle <BR> <BR> Targets shoulders and arms <BR> <BR> Stand with feet hip-width apart, holding a dumbbell in each hand, arms slightly out to sides in an upside-down V. <BR> Slowly raise extended arms overhead, drawing five tiny circles with each weight on the way up until arms form a V. <BR> Slowly lower arms to sides, reversing direction of circles, to complete 1 rep. <BR> ... Wed, 4 Jun 2014 11:22:10 EST Discuss QFC for June 4th here Discuss our QFC challenge for June 4th here... <BR> <BR> Are you in or out?? <BR> <BR> Lets get some cardio in!!! Wed, 4 Jun 2014 11:18:18 EST QFC for June 4th <em>227</em> <BR> <BR> Todays QFC of the day is: <BR> <BR> Oblique-Twist Triceps Push-Up <BR> <BR> Targets triceps, obliques, and outer thighs <BR> <BR> Lie on mat on your right side, hug rib cage with right arm, and place left hand on floor in front of right shoulder. Bend right leg behind you and lift left leg a few inches to hip level, toes pointed. <BR> Press through left palm to lift torso off floor until left arm is nearly fully extended. Simultaneously raise left leg as high ... Wed, 4 Jun 2014 11:17:06 EST Discuss Weekend QFC 5-31 & 6-1 Here <em>227</em> <BR> <BR> Discuss our QFC for the weekend here... Its all about Lunges!!! <BR> <BR> Are you in or out? Post your Comments and thoughts below: <BR> <BR> <BR> <em>381</em> Fri, 30 May 2014 10:37:50 EST QFC Weekend Combo 5-31 and June 1st <em>227</em> <BR> <BR> Please see the QFC comb for May 31 and June 1st... <BR> <BR> This weekend is lunges!!! <BR> <BR> Lunge Twist <BR> <BR> Targets shoulders, obliques, butt, and legs <BR> <BR> Stand holding ends of a towel with both hands in front of thighs, palms facing in (keep tension in towel). Step back with left leg into a lunge, both knees bent 90 degrees. <BR> Maintaining lunge throughout, fold forward from hips to touch towel across right foot, then straighten up as you... Fri, 30 May 2014 10:36:29 EST Discuss QFC for May 30th Here <em>227</em> <BR> <BR> Discuss the QFC for May 30th here... <BR> <BR> Work those muscles!!! Enjoy the Burn!! <BR> <BR> <em>248</em> <em>381</em> <em>386</em> <em>244</em> Thu, 29 May 2014 13:12:48 EST QFC for May 30th <em>227</em> <BR> <BR> Todays QFC for the day is Fire Hydrant's!!! <BR> <BR> Fire Hydrant <BR> <BR> Targets back, abs, butt, outer thighs, and quads <BR> <BR> Stand with feet together, knees slightly bent, and hinging forward from hips, place both palms above left knee. <BR> Lift bent right leg behind you with heel as high as you can. Keeping right knee bent 90 degrees throughout, draw a counterclockwise circle with knee. <BR> Do 15 reps; switch sides and repeat. Do 3 sets <BR> <BR>... Thu, 29 May 2014 13:11:48 EST Discuss QFC for Thursday May 29th here <em>252</em> <em>244</em> <em>250</em> <BR> <BR> Discuss your QFC for May 29th here... <BR> <BR> <BR> Are you in or out???? <BR> <BR> <BR> <em>386</em> <em>381</em> <em>345</em> Wed, 28 May 2014 17:26:30 EST QFC For May 29th <em>227</em> <BR> <BR> <BR> Todays QFC will work your core, arms, shoulders... <BR> <BR> Two-Way Push-Up <BR> <BR> Start with arms straight, hands under shoulders, feet on a bench or couch, body straight and parallel to ground. Do a push-up, then walk hands toward bench, raising hips into a modified Downward Dog. Do another push-up, bending elbows slowly. Walk hands back to start for 1 rep. Do 2 sets of 8-10 reps. <BR> <BR> Works chest, arms, shoulders, and incorporates core. <BR> ... Wed, 28 May 2014 17:25:06 EST Discuss Wednesday May 28th QFC here <em>227</em> <BR> <BR> Today we are on target.. working our legs, abs and hips... Tells us... are you in??? <BR> <BR> <BR> <em>227</em> <em>381</em> <em>198</em> <em>224</em> <em>227</em> Tue, 27 May 2014 22:00:41 EST QFC For Wednesday May 28th <em>227</em> <BR> <BR> Today we are going to work out our hips thighs and legs... <BR> <BR> <BR> <BR> Stand with feet hip-width apart, arms at sides. Do a reverse lunge with right leg. Press through left leg to return to standing as you thrust right knee toward chest (as shown). Return to lunge. Repeat for 15 seconds. Switch sides; repeat. <BR> also works abs, hips, butt <BR> <BR> <BR> <link><BR>6/killer-legs-no-gear-required-slidesh<BR>ow#slid... Tue, 27 May 2014 21:58:57 EST Discuss QFC for April 17th Here <em>227</em> <BR> <BR> We are working the core today!!! <BR> <BR> So question is.. are you in or out??? <BR> <BR> <BR> Leave your comments! <BR> <BR> <em>381</em> Wed, 16 Apr 2014 15:46:17 EST QFC For April 17th <em>227</em> Today its all about working your core.. <BR> <BR> This Workout is called the Dead Bug. <BR> <BR> A: Lie faceup with arms fully extended along sides. Bring legs to tabletop position, knees bent and lower legs parallel to the floor. <BR> B: Brace core and reach left arm up and behind head while right leg straightens but doesn't touch the floor. Return to starting position and repeat on the other side to complete 1 rep. <BR> <BR> <link> Wed, 16 Apr 2014 15:45:05 EST QFC 4/1 Today's QFC! <BR> <BR><BR>ess_plan_generator_details.asp?id=55 <BR> <BR> Work the lower body! <BR> Just 10 minutes to Boost the day! Tue, 1 Apr 2014 11:05:36 EST QFC 3/31 Twist work out. <BR> 25 minutes <BR> <BR><BR>ess_plan_generator_details.asp?id=98 <BR> <BR> <BR> <BR> Mon, 31 Mar 2014 10:54:06 EST Discuss QFC for 3/4/14 Here Todays QFC works the back and chest.. lets strengthen those muscles!!!! <BR> <BR> <BR> Tue, 4 Mar 2014 14:56:16 EST Qfc For March 3 <em>227</em> Please see below OFC for 3/4/14 <em>227</em> <BR> <BR> Lets work the Back and Chest!!!! <BR> <BR> Superset 1: Back and Chest <BR> <BR> Bent-Over Row <BR> <BR> Targets: Back and biceps <BR> <BR> Tones 93 percent of your upper back muscles -- more than any other move tested. <BR> <BR> Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides. <BR> Hinge forward 90 degrees from hips so that back is parallel to floor and arms extend down, palms fac... Tue, 4 Mar 2014 14:55:21 EST Discuss Weekend QFC 2-28- thru 3-2 here <em>381</em> Discuss the Weekend power combo here <em>381</em> <BR> <BR> This weekend is an action packed combo to get your heart racing and your body a total workout!!! <BR> <BR> <BR> <em>381</em> Fri, 28 Feb 2014 11:38:56 EST QFC Weekend! 2-28-Thru 3-2 <em>227</em> Please see below QFC for the weekend 2-28 thru 3-2 <em>227</em> <BR> <BR> Drop a Jeans Size: 20-Minute At-Home Cardio Circuit <BR> <BR> This series of 1-minute PE classics packs almost the calorie burn of Spinning -- ideal for living-room exercisers. <BR> <BR> March in place for 3 minutes (360 steps) <BR> <BR> 60 Jumping Jacks <BR> <BR> March 1 minute (120 steps) <BR> <BR> 60 Jumping Jacks <BR> <BR> March 1 minute <BR> <BR> 30 Squat-Thrusts* <BR> <BR> March... Fri, 28 Feb 2014 11:37:36 EST QFC of the day 2/28/14 <em>227</em> Please see below.. QFC for 2/28/14 <em>227</em> <BR> <BR> Butterfly <BR> <BR> Targets: Abs, butt, hamstrings, inner and outer thighs <BR> <BR> Stand with feet wider than shoulder-width apart, toes turned outward 45 degrees and arms extended out to sides at shoulder level, palms down. <BR> Bend knees until thighs are parallel to floor and lower arms so that wrists cross in front of hips. <BR> <BR> <link><BR>ess/20-minute/from-flab-... Thu, 27 Feb 2014 14:10:15 EST