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 6/27/17 Hey, all. Time for the move that everyone loves to hate. That's right, it's Burpees! Back in the day, and I mean way back, we called these squat thrusts. <BR> <BR> The good news is, the following video has 4, yes 4, different ways to do them to suit any level of fitness. Trust me. There's no need to be afraid. Just look through the video and choose the one that best matches your ability. Trust me. Some you don't even need the floor. At all. Or to do anything overly strenuous. <BR> <BR> ... Mon, 26 Jun 2017 20:36:06 EST QFC 6/26/17 Today we're working on core stuff with Dumbbell Side Bends. You don't need the dumbbells, but they're handy if you have them: <BR> <BR> <link><BR>es.asp?exercise=68 </link> <BR> <BR> Do 50-100 each side. Sun, 25 Jun 2017 19:59:29 EST QFC 6/25/17 Today we're doing simple. Go for a walk. Brisk or a stroll, indoors or out, it's up to you, but walk. Make sure to dress for the weather and hydrate, even if you don't feel you need it. Sun, 25 Jun 2017 08:57:12 EST qfc 6/23/17 Today's Friday!!! Yay! We're doing Reverse Lunges today: <BR> <BR> <link><BR>es.asp?exercise=115 </link> <BR> <BR> Do 25-75 each leg. <BR> <BR> Stay tuned for tomorrow. It's going to be fun!!!! Fri, 23 Jun 2017 05:33:07 EST QFC 6/22/17 I feel like I need a good stretch today. How about you? Let's do some Standing Side Bends with Towel: <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. Thu, 22 Jun 2017 05:51:05 EST QFC 6/21/17 Today we're doing Side Lunge Windmills: <BR> <BR> <link><BR>5QEqLM </link> <BR> <BR> Do 50-100 each side. This lady explains the process very well. <BR> <BR> Tue, 20 Jun 2017 20:55:26 EST QFC 6/20/17 Today we'll do Hip Flexion and Extension. Because we can never get enough of these, right? <BR> <BR> <link><BR>es.asp?exercise=114 </link> <BR> <BR> Do 50-100 each leg. Tue, 20 Jun 2017 05:41:45 EST QFC 6/19/17 Grab on to the back of that chair: <BR> <BR> <link><BR>es.asp?exercise=128 </link> <BR> <BR> Do 50-100 each leg. Sun, 18 Jun 2017 20:14:50 EST QFC 6/18/17 Happy Father's Day to all the dads out there. And Happy BIrthday to my grown up baby girl. <BR> Sorry for the late start. <BR> <BR> Today, do this video: <BR> <BR> <link> </link> <BR> <BR> Do at least once. Twice if you're feeling extra energetic. Sun, 18 Jun 2017 10:49:15 EST QFC 6/17/17 I hope you enjoy your Saturday. Today we're doing Reverse Lunges: <BR> <BR> <link><BR>es.asp?exercise=115 </link> <BR> <BR> Please read the instructions to make sure you've got proper form. Do 25-75 each leg. Fri, 16 Jun 2017 23:02:15 EST QFC 6/16/17 It's Fridaaaaay!!! Let's rock those calves with Calf Rocking with Dumbbells. Now, if you're like me, you don't drag weights to work. So you can do this without them for some of your reps, at least and just hold on to something for balance if you need to. The weights actually help anchor you for that. <BR> <BR> <link><BR>es.asp?exercise=163 </link> <BR> <BR> Do up to 200 of these. I bet you can. Fri, 16 Jun 2017 05:46:31 EST QFC 6/15/17 Yesterday was Hump Day for the week. Today is Hump Day for the month. We're half way through already. +1 day, but who's counting? <BR> <BR> Today we're doing core work. You can do this work at work. Seated Kneed Lifts with Chair: <BR> <BR> <link><BR>es.asp?exercise=127 </link> <BR> <BR> Do 50-100 of these throughout the day. Good luck! Wed, 14 Jun 2017 20:20:29 EST QFC 6/14/17 It's Hump Day! Today we're doing Boxers. Not the shorts: <BR> <BR> <link><BR>es.asp?exercise=110 </link> <BR> <BR> Do 50-100 each arm, with or without weights. Tue, 13 Jun 2017 21:10:11 EST QFC 6/13/17 Toda we'll be doing Balancing Hip Flexions: <BR> <BR> <link><BR>es.asp?exercise=113 </link> <BR> <BR> Do 50-100 each leg. Mon, 12 Jun 2017 20:50:14 EST QFC 6/12/17 Monday, Monday. We're doing some Dumbbell Shrugs today just for the heck of it: <BR> <BR> <link><BR>es.asp?exercise=43 </link> <BR> <BR> Do 50-100 of these today, with or without weights. Sun, 11 Jun 2017 21:34:27 EST QFC 6/11/17 Today is our triathelon: <BR> <BR> 5 minutes of Power Walking <BR> 5 minutes of Jumping Jacks, regular or modified <BR> 5 minutes of Marching in Place <BR> <BR> Go for it! Sun, 11 Jun 2017 07:33:35 EST QFC 6/10/17 Saturday! But no, you don't get the day off. Today we'll work the core with Standing Side Bends with a Towel. Everyone has a towel. I hope. <BR> <BR> <link> es.asp?exercise=131 </link> <BR> <BR> Do 100 each side in multiple sets throughout the day. Don't lead with your arms. Lead with your upper body as you bend at the waist and let the arms follow. Just like the instructions say. <BR> <BR> Fri, 9 Jun 2017 21:27:44 EST QFC 6/10/17 Saturday! But no, you don't get the day off. Today we'll work the core with Standing Side Bends with a Towel. Everyone has a towel. I hope. <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side in multiple sets throughout the day. Don't lead with your arms. Lead with your upper body as you bend at the waist and let the arms follow. Just like the instructions say. Fri, 9 Jun 2017 21:25:04 EST QFC 6/9/17 The other day we adducted, so today we're abducting. No, we aren't kidnapping anyone. We're doing this: <BR> <BR> <link><BR>es.asp?exercise=121 </link> <BR> <BR> Do 50-100 each leg. Have something nearby to hang on to if you need to. Thu, 8 Jun 2017 22:01:40 EST QFC 6/8/17 Today we're doing one of my favorites-Wall pushups: <BR> <BR> <link><BR>es.asp?exercise=107 </link> <BR> <BR> do 25-100 of these. Do pay attention to form. Wed, 7 Jun 2017 21:00:22 EST QFC 6/7/17 Today we're doing Standing Adductions. So simple you can do them at work. Just don't, you know, get up in the middle of a meeting to start doing a set. <BR> <BR> <link><BR>es.asp?exercise=122 </link> <BR> <BR> Space out 50-100 each leg in multiple sets throughout the day. Tue, 6 Jun 2017 21:45:02 EST QFC 6/5/17 Squats, squats, squats: <BR> <BR> <link><BR>es.asp?exercise=21 </link> <BR> <BR> For today, 50-100. Sun, 4 Jun 2017 22:17:28 EST QFC 6/4/17 Sunday, time to end the weekend, at least for most people. So let's not be sad, get happy with Calf Raises with Chair. Mind you, you don't need a chair, but most people have them. You can do these standing at the bathroom sink while brushing your teeth, making dinner, or...specifically just to do them with a chair: <BR> <BR> <link><BR>es.asp?exercise=123 </link> <BR> <BR> Do 100 of these today. Sat, 3 Jun 2017 21:32:39 EST QFC 6/3/17 Today we're doing core work with Seated Knee Lifts: <BR> <BR> <link><BR>es.asp?exercise=127 </link> <BR> <BR> Try to go for 100. If you can't quite get there, that's okay, just do your best. Fri, 2 Jun 2017 22:11:11 EST QFC 6/2/17 Yep. I messed the date up yesterday. So today, we'll do Standing Crossover Crunches: <BR> <BR> <link><BR>0I_BV0 </link> <BR> <BR> Do 50-100 each side in multiple sets spread out throughout the day. Thu, 1 Jun 2017 20:52:58 EST QFC 6/2/17 Happy First of June, everyone! Today we're going to do some Booty Kicks. Also known as Back Kicks: <BR> <BR> <link><BR>es.asp?exercise=536 </link> <BR> <BR> Do 50-100 each leg in multiple sets throughout the day. <BR> <BR> For those of you who are new, or those returning, or those who don't fall into either category but can use a refresher: Make sure you read all the instructions or watch a video all the way through before doing the exercises to make... Wed, 31 May 2017 22:01:51 EST QFC 5/31/17 Today we're walking. This is a bit different. If you have a pedometer of any kind, go for 10000 steps, whether walking or running. <BR> <BR> If you don't have a pedometer, use time or a known distance. If you know where a mile is from your house or work place, use that and see how far you can go in addition to your usual walk <BR> <BR> If you have neither of the above, walk as far as you can for as long as you can in short bursts. Got 5 minutes? 15? Do that multiple times throughout the day... Tue, 30 May 2017 20:47:01 EST QFC 5/30/17 Let's get back to lower body with Lateral Lunges: <BR> <BR> <link><BR>es.asp?exercise=23 </link> <BR> <BR> Do 25-100 each side. Let's see what you can do! Mon, 29 May 2017 20:13:13 EST QFC 5/29/17 Happy Memorial Day for those who live where it's celebrated. Today, we're going to do some more core with Dumbbell Side Bends. With or Without the dumbbells: <BR> <BR> <link><BR>es.asp?exercise=68 </link> <BR> <BR> Do 50-100 each side. Sun, 28 May 2017 22:14:46 EST QFC 5/28/17 Give yourself a bit of a kickstart with Standing Abductions: <BR> <BR> <link><BR>es.asp?exercise=121 </link> <BR> <BR> Do 50-100 in multiple sets throughout the day. Sat, 27 May 2017 18:18:55 EST QFC 5/27/17 It's that time again! Time for some cardio. Get out there and Power Walk. Pump those arms, get that blood moving. !5 minutes total. All at once or in 5 minute increments throughout the day. <BR> <BR> If you can't get outside, do Jumping Jacks. Yup. Remember those from grade school? Same thing-15 minutes total. Pay attention to form to get the most out of it. Fri, 26 May 2017 21:26:17 EST QFC 5/26/17 Friday! Let's do some Tricep Dips: <BR> <BR> <link><BR>es.asp?exercise=124 </link> <BR> <BR> Feel free to straighten your legs for more of a challenge. <BR> <BR> Go for 25-75 of these, divided between multiple sets throughout the day. Thu, 25 May 2017 21:52:25 EST QFC 5/25/17 Today we'll do some Pivot and Reaches: <BR> <BR> <link><BR>es.asp?exercise=526 </link> <BR> <BR> Do 25-100 each side today., Wed, 24 May 2017 22:18:34 EST QFC 5/24/17 For today's challenge we get to sit and do Seated Leg Extensions: <BR> <BR> <link><BR>es.asp?exercise=126 </link> <BR> <BR> Do 25-100 each leg. Do this carefully and with intention. No swinging and flinging! Tue, 23 May 2017 21:12:02 EST qfc 5/23/17 It's back to core work with Standing Crossover Crunches, one of my favorite things. Pay attention to form. <BR> <BR> <link><BR>0I_BV0 </link> <BR> <BR> 25-100 each side. Mon, 22 May 2017 21:35:49 EST QFC 5/22/17 Back to Monday. Let's do some Alternating Hamstring Curls: <BR> <BR> <link><BR>es.asp?exercise=544 </link> <BR> <BR> Do 25-100 each side. Let's see what you can do! Sun, 21 May 2017 19:53:08 EST QFC 5/20 and 5/21 2017 I'm going to be away this weekend and won't have a computer with me, so I'm posting for both Saturday and Sunday. <BR> <BR> Saturday's challenge is to walk. Power Walk, that is. Do a minimum of 5 minutes of power walking for a total minimum of 15 minutes. Of course you can walk longer and use this as a sort of HIIT training. Stroll then get your heart rate up, then slow back down, or just do the 5 minutes at a time. Just get that total of 15 in. <BR> <BR> Sunday-Simple Squats: <BR> <BR> ... Fri, 19 May 2017 21:15:16 EST QFC 5/19/17 Today we're going to do one of my favorite core exercises. Everyone has a towel somewhere around, right? <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. Remember to keep your core muscled engaged while doing this to get the benefit. And yes, you do have muscles there. Thu, 18 May 2017 21:00:39 EST QFC 5/18/17 Today we're doing Tricep Kickbacks. You DO NOT need weights for this. But even something simple and light light soup cans will help increase the intensity and therefore the results over time: <BR> <BR> <link><BR>Zmvi28 </link> <BR> <BR> Do 25-100 of these today. Wed, 17 May 2017 20:58:59 EST QFC 5/17/17 Today we'll work on lower body with Forward Lunges: <BR> <BR> <link><BR>es.asp?exercise=22 </link> <BR> <BR> If you are not familiar with these or a bit rusty, please read the instructions alongside the video. <BR> <BR> Do 25-75 each leg. Tue, 16 May 2017 20:51:41 EST QFC 5/16/17 Today's challenge is back to the core with Seated knee Lifts. <BR> <BR> <link><BR>es.asp?exercise=127 </link> <BR> <BR> Do 50-100 of these in multiple sets throughout the day. Mon, 15 May 2017 20:42:28 EST QFC 5/14/17 Okay everybody, today do this once: <BR> <BR> <link> </link> <BR> <BR> Twice if you're feeling ambitious, but if you do it twice, make sure you put several hours between them. Sat, 13 May 2017 20:50:49 EST QFC 5/13/17 All right everyone, for the first day of the weekend, we'll do something deceptively easy: Calf Raises with Chair: <BR> <BR> <link><BR>es.asp?exercise=123 </link> <BR> <BR> Be mindful of how you do these to get the most out of it. Do 50-100 in multiple sets throughout the day. Fri, 12 May 2017 20:58:08 EST QFC 5/12/17 Today we'll work on the core and do Standing Crossover Crunches. <BR> <BR> <link><BR>0I_BV0 </link> <BR> <BR> I challenge you to aim for 30-100 crunches each side. <BR> <BR> Sorry for the ad at the beginning. Most of these didn't start with them, but more and more are adding them. It's still worth it, though. Thu, 11 May 2017 21:06:34 EST QFC 5/11/17 Today we'll be doing Skater Squats. A bit of a twist on regular squats: <BR> <BR> <link><BR>es.asp?exercise=112 </link> <BR> <BR> Do 25-100 each side. Wed, 10 May 2017 20:04:38 EST QFC 5/9/17 Today's a tough one. Tricep Dips with Chair. <BR> <BR> <link><BR>es.asp?exercise=124 </link> <BR> <BR> You can do this with bent knees, or for more of a challenge, with straight legs. <BR> <BR> Aim for 50-100 today. Good luck! Mon, 8 May 2017 19:55:37 EST QFC 5/8/17 Happy Nurse's Week to all you nurses out there. <BR> <BR> Today we're doing Wall pushups: <BR> <BR> <link><BR>es.asp?exercise=107 </link> <BR> <BR> Do 50-100 of them. Mon, 8 May 2017 08:10:16 EST QFC 5/7/17 Today, Sunday, let's do some Side Lunge Windmills: <BR> <BR> <link><BR>5QEqLM </link> <BR> <BR> Do 50-100 each side. When done correctly, you're really working a little of everything. Sat, 6 May 2017 20:17:31 EST WFC 5/6/17 And it's Power Walk Day. How the week flies by. This is usually a good weekend activity. If you can't get out and walk, stay indoors and March in Place. <BR> <BR> Do this for a minimum of 156 minutes total throughout the day. Sat, 6 May 2017 07:44:03 EST QFC 5/4/17 May the Fourth Be With You! Let's do some Standing Side Bends with Towel: <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. Remember to do this slowly and with intention to get benefit from this move. Thu, 4 May 2017 05:32:30 EST QFC 5/2/17 I hope you all had a great day. Today, we'll be doing Seated Leg Extensions: <BR> <BR> <link><BR>es.asp?exercise=126 </link> <BR> <BR> Do 50-100 each leg. Mon, 1 May 2017 20:39:00 EST QFC 4/30/17 Last day of April and it's Power Walk day. Get out there and walk, walk walk. Do it for a total of 15 minutes minimum today. Sun, 30 Apr 2017 06:00:04 EST QFC 4/29/17 Hi ho, there. Off to work I go. But before I do, I want to give you this challenge: <BR> <BR> HIp Flexion and Extension: <BR> <BR> <link><BR>es.asp?exercise=114 </link> <BR> <BR> Do 50-100 each leg. Remember, safety first. So let's rock this! Sat, 29 Apr 2017 05:55:44 EST QFC 4/28/17 Today we'll do some Calf Rocking with Dumbbells. A deceptively simple move: <BR> <BR> <link><BR>es.asp?exercise=163 </link> <BR> <BR> Do up to 200 of these today. Yes, 200. Have at it! Fri, 28 Apr 2017 07:08:54 EST QFC 4/27/27 Don't put those chairs away yet. Let's do Seated Knee Lifts with Chair: <BR> <BR> <link><BR>es.asp?exercise=127 </link> <BR> <BR> Do 50-100 of these in multiple sets throughout the day. Let's see what you can do! Thu, 27 Apr 2017 05:30:09 EST QFC 4/26/17 And today...Standing Cross Crunches. Haven't done these in a little while: <BR> <BR> <link><BR>G0I_BV0 </link> <BR> <BR> Go for 50-100 each side. Tue, 25 Apr 2017 20:34:07 EST QFC 4/25/17 Today we'll do Wall Push-Ups. Yes, again. <BR> <BR> <link><BR>es.asp?exercise=107 </link> <BR> <BR> Stand and give me 50-100 today! Mon, 24 Apr 2017 20:16:05 EST QFC 4/24/17 Today we'll do Single Leg Squats with Chair. Note the "With Chair." <BR> <BR> <link><BR>es.asp?exercise=128 </link> <BR> <BR> Go for 25-75 each leg. Mon, 24 Apr 2017 08:34:51 EST 4/23/17 Here's something different. Give this a try: <BR> <BR> <link> </link> <BR> <BR> Do this once. Twice is twice as good. Just not at the same time. Have a rest between them. Sat, 22 Apr 2017 19:58:26 EST QFC 4/22/17 It's Power Day. Hopefully it's a nice day and you can get out there and do a brisk Power Walk. Or several. If not, you can stay inside and create a course to do laps. Or March in Place. <BR> Either way, make sure you're arms are pumping and your feet are moving as fast as you can. <BR> <BR> You can choose to divide this up in 5 minute increments for a total of 15 minutes, or do all 15 at once. More, if you like. <BR> <BR> <BR> Sat, 22 Apr 2017 08:50:00 EST QFC 4/20/17 Upper body today: <BR> <BR> <link><BR>sZmvi28 </link> <BR> <BR> Tricep Push Backs. Do 50-100, with or without weights. Thu, 20 Apr 2017 08:17:28 EST QFC 4/19/17 And today we get to sit down! Do some Seated Knee Lifts: <BR> <BR> <link><BR>es.asp?exercise=126 </link> <BR> <BR> Do 100+ each leg. But do them slowly and mindfully to get the full effect from them. Wed, 19 Apr 2017 05:39:57 EST QFC 4/18/17 Rise and Shine! Today we're doing Reverse Lunges: <BR> <BR> <link><BR>es.asp?exercise=115 </link> <BR> <BR> DO 50-100 of these today. Tue, 18 Apr 2017 05:34:42 EST QFC 4/17/17 For today's trick, we'll be doing Alternating Hamstring Curls: <BR> <BR> <link><BR>es.asp?exercise=544 </link> <BR> <BR> Do 50-100 each side. Mon, 17 Apr 2017 07:13:18 EST QFC 4/16/17 Happy Easter! You have my special dispensation to not do a challenge today if you are busy with family. Otherwise: <BR> <BR> <link><BR>es.asp?exercise=107 </link> <BR> <BR> Wall Pushups! 100 of them. Sat, 15 Apr 2017 20:50:32 EST QFC 4/14/17 It's time to grab your towels! Let's do some Standing Side Bends With Towels (or something like that.): <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. Make sure you're truly engaging your core as you do this. Thu, 13 Apr 2017 20:58:12 EST QFC 4/13/17 Thursday Lateral Raises! What are these you ask? I have the answer right here: <BR> <BR> <link><BR>es.asp?exercise=74 </link> <BR> <BR> Now, if you have some kind of weights handy, that's great. If not, that's great, too. <BR> <BR> Do 50-100 of these today. Wed, 12 Apr 2017 19:52:01 EST QFC 4/12/17 Okay it's time for everyone's favorite! That's right! Burpees! <BR> <BR> Be not afraid. The video below has 4 versions, from the very, very easy and basic up to the real thing. Choose your poison, or feel free to mix and match throughout the day, depending on your level of skill and access to floor space-or no floor space. <BR> <BR> <link><BR>gBeVcUo </link> <BR> <BR> Do 25 to 75 of these today and good luck! Tue, 11 Apr 2017 21:03:29 EST QFC 4/11/17 Today we'll do some Hip Flexion and Extension: <BR> <BR> <link><BR>es.asp?exercise=114 </link> <BR> <BR> Do 25-75 each leg. And notice: Coach Nicole is holding onto a wall while she does this. Good idea. Mon, 10 Apr 2017 20:49:35 EST QFC 4/9/17 Let's do some Calf Raises with Chair: <BR> <BR> <link><BR>es.asp?exercise=123 </link> <BR> <BR> I know we can all do at least 100 of these. So let's do it! Sat, 8 Apr 2017 19:49:15 EST QFC 4/8/17 It's the weekend! And that means, taking a Power Walk, or if that's not possible, do some Marching in Place. Make sure you pump those arms, and if marching, lift those knees. <BR> <BR> Do short, intense bursts from 1-5 minutes at a time and strive for a minimum total of 15 minutes. Fri, 7 Apr 2017 21:27:02 EST QFC 4/7/17 Sorry. I'm still in recovery mode and could have sworn I posted for today. <BR> <BR> Anyway, do these tomorrow: <BR> <BR> <link><BR>es.asp?exercise=110 </link> <BR> <BR> Do 50-100 each arm. With or without weights. Thu, 6 Apr 2017 18:37:45 EST QFC 4/5/17 Okay I'm sitting here recovering from this morning's surgery. Okay, but sleepy. So tomorrow you all will be doing Back Kicks: <BR> <BR><BR>cises.asp?exercise=536 <BR> <BR> DO 25-100 each leg. <BR> <BR> Tue, 4 Apr 2017 18:51:07 EST QFC 4/3/17 Okay, today we're going to do some Marching in Place so lift those knees and pump those arms! <BR> <BR> Do this for 1-5 minutes at a time for a total of a minimum of 15 minutes throughout the day. Sun, 2 Apr 2017 20:43:26 EST QFC 4/2/17 Argh. Sunday. Off to work for me. Today we'll do Alternating Hamstring Curls: <BR> <BR> <link><BR>es.asp?exercise=544 </link> <BR> <BR> Do 50 each side, please. Sun, 2 Apr 2017 06:14:26 EST QFC 3/31/17 Got something new for you today. Chair Stand exercises. Sorry about the ad in front, but you can skip through that after a few seconds. It's a good demo: <BR> <BR> <link><BR>dID5A0 </link> <BR> <BR> Do 50-100 today. <BR> <BR> This is a good, functional exercise no matter what your age. Start when you're younger and keep it up as you get older, because this will us keep overall strength and balance. Fri, 31 Mar 2017 07:35:55 EST QFC 3/30/17 Good morning! Let's do some Dumbbell Side Bends: <BR> <BR> <link><BR>es.asp?exercise=68 </link> <BR> <BR> With or without weights. Go for 50-100 each side. I'm sure you all can manage that. Thu, 30 Mar 2017 08:01:45 EST QFC 3/29/27 Allrighty it's HUMP day. So let's do some Seated Leg Extensions in celebration. Why, I don't know since they aren't related in any way, but there it is. <BR> <BR> <link><BR>es.asp?exercise=126 </link> <BR> <BR> Do 50-100 each leg today. Wed, 29 Mar 2017 05:14:14 EST QFC 3/28/17 Are your arms sore from Monday's workout? Mine are a bit. That's not a bad thing. As long as you aren't experiencing actual pain, a little ache after a workout is fine. <BR> <BR> Anyway, today we're doing Side Lunge Windmills. A little cardio, a little core" <BR> <BR> <link><BR>5QEqLM </link> <BR> <BR> Do 50-100 each side. Mon, 27 Mar 2017 21:33:39 EST QFC 3/27/17 March is just moving right along. Today, we'll do some Tricep Dips with Chair: <BR> <BR> <link><BR>es.asp?exercise=124 </link> <BR> <BR> Do 25-75 of these today. <BR> <BR> Make sure you have a sturdy, stable chair. Please don't use one on wheels. That could lead to some nasty surprises. <BR> <BR> Sun, 26 Mar 2017 21:55:09 EST QFC 3/26/17 You all rock! Or will. Today's Calf Rocking with Dumbbells. As always, dumbbells are optional: <BR> <BR> <link><BR>es.asp?exercise=163 </link> <BR> <BR> Do 50-100 of these. Sat, 25 Mar 2017 21:02:48 EST QFC 3/25/17 A bit late, but better than never. Here's your challenge for the day: <BR> <BR> Your choice: <BR> Power Walk <BR> Jumping Jacks <BR> March in place <BR> Choose a video from under the exercise section under the "Learn" tab on your home page. <BR> <BR> Do one or a combination of these for at least 15 minute. Sat, 25 Mar 2017 09:00:12 EST QFC 3/24/17 Spring is here. Weather is nice, even, I think if you're in the southern hemisphere. For those of us who are getting ready spring and summer, it's time to start thinking about shorts and skirts. For the rest, get those legs ready for winter sports. Let's do squats! <BR> <BR> <link><BR>es.asp?exercise=21 </link> <BR> <BR> Do lots. And lots. 50-150 today. Let's see what you can do. Fri, 24 Mar 2017 05:10:48 EST QFC 3/23/17 Ahh almost left for work without posting. Today is Standing Crossover Crunches. I love these. Kind of: <BR> <BR> <link><BR>0I_BV0 </link> <BR> <BR> Do as many as you can get in throughout the day up to 100 each side. Thu, 23 Mar 2017 05:36:04 EST QFC 3/22/17 Okay, we get to sit down for a bit and do Seated Leg Extensions: <BR> <BR> <link><BR>es.asp?exercise=126 </link> <BR> <BR> I want you to do 100 each leg. And do them slowly and mindfully. No flinging of legs today. Tue, 21 Mar 2017 21:01:11 EST QFC 3/21/17 Spring has sprung yesterday, now it's time for us to put a spring in our steps with Forward Lunges: <BR> <BR> <link><BR>es.asp?exercise=22 </link> <BR> <BR> Do 50-100 today, each leg. Mon, 20 Mar 2017 19:29:01 EST QFC 3/20/17 Hello, peoples! Today we're doing Standing Side Bends with Towel: <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Let's aim for 100 for each side. Work that core! Mon, 20 Mar 2017 08:07:07 EST QFC 3/19/17 Today we'll do a complementary move for yesterday and do Standing Adductions: <BR> <BR> <link><BR>es.asp?exercise=122 </link> <BR> <BR> Do 50-150 each leg of these. Or whatever number you did yesterday. Sun, 19 Mar 2017 05:57:40 EST QFC 3/18/17 Okay, everyone out of the chair and on your feet for Standing Abductions: <BR> <BR> <link><BR>es.asp?exercise=121 </link> <BR> <BR> Do 75-100 each leg. Fri, 17 Mar 2017 19:38:00 EST QFC 3/17/17 Happy St. Patrick's Day! <em>137</em> <BR> <BR> Today do some Tricep Dips <link><BR>es.asp?exercise=124 </link> <BR> <BR> Push yourself a bit to make up for all that <em>439</em> . Do 50-150 today. These are tough. You can also do this with straight legs to give yourself a bit more of a challenge. Fri, 17 Mar 2017 08:21:59 EST QFC 3/15/17 Today we'll be doing Single Leg Squats with Chair: <BR> <BR> <link><BR>es.asp?exercise=128 </link> <BR> <BR> Do 25-50 each leg. Carefully, now. Wed, 15 Mar 2017 21:30:53 EST QFC 3/15/17 Heading into Hump Day! We'll be doing Dumbbell Lateral Raises. Or just Lateral Arm Raises if you choose not to use weights: <BR> <BR> <link><BR>es.asp?exercise=74 </link> <BR> <BR> Do 50-100 of these today. Adjust the weights as necessary or use none at all. Remember, 10 reps with proper form will do much more good that 100 sloppy reps. Tue, 14 Mar 2017 21:15:18 EST QFC 3/14/17 Today we're Shadow Boxing. Watch this little video for some tips: <BR> <BR> <link><BR>-xTYm0 </link> <BR> <BR> If you can't box, do some Power Walking or Marching in place instead. <BR> <BR> Do 2-5 minutes at a time for a total of 15 minutes throughout the day. Mon, 13 Mar 2017 16:02:41 EST QFC 3/12/17 Monday, Monday. Time for some Back Kicks. Also affectionately known as Booty Kicks: <BR> <BR> <link><BR>es.asp?exercise=536 </link> <BR> <BR> Do 100 each leg. If you can't do that, then do what you can and take credit for what you've done. No matter how little or how many you do, it's more than nothing. Sun, 12 Mar 2017 23:08:48 EST QFC 3/12/17 I hope everyone enjoyed their Saturday. For today, we'll be doing Dumbbell Shrugs: <BR> <BR> <link><BR>es.asp?exercise=43 </link> <BR> <BR> As usual, you can just turn these into shoulder shrugs without the weights. <BR> <BR> Aim for 75-150 of these today. Sat, 11 Mar 2017 21:14:24 EST QFC 3/11/17 Saturday. And I'm off! We'll be doing some Reverse Lunges today: <BR> <BR> <link><BR>es.asp?exercise=115 </link> <BR> <BR> Do 50-100 each leg. And as usual, make sure you pay careful attention to form. Fri, 10 Mar 2017 20:02:25 EST QFC 3/9/17 Hump Day came and went and I didn't even realize it. So since this is for Thursday, let's do Wall Push-ups: <BR> <BR> <link><BR>es.asp?exercise=107 </link> <BR> <BR> Do 50-150 divided throughout the day today. <BR> <BR> If you want a bit more challenge, use a desk. Or do regular floor push-ups if you can get down there. Just keep proper form in mind while doing them. Wed, 8 Mar 2017 20:08:47 EST QFC 3/8/17 Hey, all! Let's work those quads, glutes, and inner thighs with Lateral Lunges: <BR> <BR> <link><BR>es.asp?exercise=23 </link> <BR> <BR> Do 50-75 each leg in multiple sets throughout the day. Let's see how far you can get. Tue, 7 Mar 2017 22:23:25 EST QFC 3/7/17 Today, Tuesday, we'll be doing some upper body moves with Tricep Push Backs. Get those upper arms toned: <BR> <BR> <link><BR>Zmvi28 </link> <BR> <BR> Do 75-150 of these today. Mon, 6 Mar 2017 20:02:53 EST QFC 3/5/17 Okay folks, got started on this a little late, but off we go. With Calf Raises with Chair: <BR> <link><BR>es.asp?exercise=123 </link> <BR> <BR> You can also do calf Rocking with Dumbbells if you wish: <BR> <link><BR>es.asp?exercise=163 </link> <BR> <BR> OR you can combine them and do Calf Rocking with Chair. (Not a rocking chair. That would be cheating.) Or Calf Raises with Dumbbells. Decisions, Decisions. <BR>... Sun, 5 Mar 2017 06:02:39 EST QFC 3/4/17 Aaand for most of you, I think it's officially a weekend. Enjoy! And enjoy doing these: <BR> <BR> <link><BR>es.asp?exercise=526 </link> <BR> <BR> Do 50-100 reps today. <BR> <BR> One rep equals both right and left sides for this. <BR> Fri, 3 Mar 2017 19:46:50 EST QFC 3/3/17 Friday, once again. Yay! For those of you who don't work weekends, anyway. Today we're doing Squats. I don't know why, but I always find that name funny. Anyway: <BR> <BR> <link><BR>es.asp?exercise=21 </link> <BR> <BR> Do a minimum of 50 today. Less, if you absolutely can't do more. Up to 100. Not all at once, though. Thu, 2 Mar 2017 20:42:28 EST QFC 3/2/17 Hey, all! Today we're doing everyone's favorite: Burpees! <BR> <BR> Do not be intimidated by the name. The video here shows 4 different versions of the burpee. The most basic one is simple enough for just about anyone. If a stool or chair seat is too low, use a desktop. Choose one version and do it. There are choices that do not involve getting on the ground at all: <BR> <BR> <link><BR>BeVcUo </link> <BR> <BR> Do 50-100 of these in multiple sets thro... Wed, 1 Mar 2017 21:54:19 EST QFC 3/1/17 This is it! It's March! Yay! Since this is the first of March, I bet you can't guess what we're going to do today? Give up? <BR> <BR> We're Marching! In place. You can go easy, or you can go very challenging, but the point is to get your heart beating a little faster than normal for 5 minutes at a time for a total of 15-20 minutes throughout the day. <BR> <BR> You can do this! Tue, 28 Feb 2017 20:48:47 EST QFC 2/27/17 Ok. Back to upper body with Seated Triceps Extension. (Also known as Military Press. At least when you do this when standing.) <BR> <BR> <link><BR>es.asp?exercise=158 </link> <BR> <BR> Do 50-100 throughout the day. Try not to do more than 10 at a time. Give yourself a break with these. <BR> <BR> As usual, you do not need a weight. But if you don't use it, do make sure you aren't being sloppy and pay close attention to form. Sun, 26 Feb 2017 18:30:37 EST QFC 2/26/17 It's time once again to channel your inner Rocky with Shadow Boxing: <BR> <BR> <link><BR>-xTYm0 </link> <BR> <BR> Do this for up to 5 minutes at a time, in enough sets to make it 15 minutes total for the day. DO be careful not to actually hit any shadows. They're usually backed by solid walls and it can feel like they're hitting back. <BR> <BR> Disclaimer: No actual shadows were harmed in making this demo. Sat, 25 Feb 2017 21:40:30 EST QFC 2/25/17 It's official! It's Saturday! Today I have for you, a core workout. It calls for dumbbells, but as usual, you can do without: <BR> <BR> <link><BR>es.asp?exercise=68 </link> <BR> <BR> Do 50-100 each side <BR> <BR> Fri, 24 Feb 2017 22:36:20 EST QFC 2/24/17 Let's work on a part of the body we really don't often think about: forearms. Yep, that's right. <BR> <BR> This shows a workout with weights, but they aren't necessary. If you have something that you can hold to add a little weight it will give you more of a challenge: <BR> <BR> <link><BR>es.asp?exercise=157 </link> <BR> <BR> Do 25-75 each arm. Thu, 23 Feb 2017 21:00:17 EST QFC 2/23/17 Allrighty, folks. Let's keep the momentum going. We'll do Lovely Lateral Lunges today (I do like alliteration): <BR> <BR> <link><BR>es.asp?exercise=23 </link> <BR> <BR> Do 25-100 each leg today. <BR> Wed, 22 Feb 2017 21:15:26 EST QFC 2/22/17 Time to work it. So today, Hump Day, we'll be doing some seated leg extensions. Not so awful, right?: <BR> <BR> <link><BR>es.asp?exercise=126 </link> <BR> <BR> Do 50-200 each leg. Let's see how far you can go. Tue, 21 Feb 2017 21:07:48 EST QFC 2/21/17 Yes, we had a day off. Sorry about that. It happens sometimes. Anyway, for Tuesday, we're doing Skates Squats: <BR> <BR> <link><BR>es.asp?exercise=112 </link> <BR> <BR> If you can't do these, then do regular squats where you keep from flinging your limbs around. <BR> <BR> Do 50-100 of these today. Let's see what you can do. Mon, 20 Feb 2017 19:40:42 EST QFC 2/19/17 Sunday. Let's make the most of it. Do some Dumbbell Lateral raises. With or without dumbbells or other weights. (Soup cans, I'm looking at you.) <BR> <BR> <link><BR>es.asp?exercise=74 </link> <BR> <BR> Do 50-100 of these today. Sun, 19 Feb 2017 05:49:34 EST QFC 2/18/17 Happy weekend to those lucky people who aren't working. Today we're doing Calf Rocking with Dumbbells. Keep in mind the dumbbells, as always are optional: <BR> <BR> <link><BR>es.asp?exercise=163 </link> <BR> <BR> Do 150-200 of these in multiple sets throughout the day. I know you can. Sat, 18 Feb 2017 04:57:37 EST QFC 2/17/17 Okaay. I'm trying to come up with something new to torture everyone with. In the meantime, let's do a Standing Towel Stretch. This is for your core, so keep those abs engaged while doing it. You don't need a towel to do it, just make sure your arms stay still. Taking a towel to work might look a little weird: <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. Thu, 16 Feb 2017 21:08:25 EST QFC 2/16/17 It's Thursday, folks! That means it's almost Friday! <BR> <BR> We abducted, so let's adduct: <BR> <BR> <link><BR>es.asp?exercise=122 </link> <BR> <BR> 25-100 of these today. Try to get the same number that you did yesterday. Wed, 15 Feb 2017 21:44:50 EST QFC 2/15/27 Woo. Almost missed today. But never fear, I got ya. <BR> <BR> Today we'll be doing Standing Abductions: <BR> <BR> <link><BR>es.asp?exercise=121 </link> <BR> <BR> Do 25-100 each leg. Have something nearby if you have balance issues. Good luck! Wed, 15 Feb 2017 05:10:35 EST QFC 2/14/17 Today is Valentine's Day, so I'm sending all of you a little <em>129</em> . <BR> <BR> Today is definitely the day to do a little extra for your <em>26</em> . So today we're doing some Marching in Place. Pump your arms, raise your knees as high as you can get away with and give your heart a series of short workouts through the day. Do 2-5 minutes at a time to get to 15 minutes total. Mon, 13 Feb 2017 19:38:15 EST QFC 2/13/17 Here's a Monday challenge for us all: Step-ups <BR> <BR> <link><BR>es.asp?exercise=25 </link> <BR> <BR> You don't need any special step equipment. Or dumbbells. Just find a bottom step somewhere with a railing for safety if you need to grab for balance and just do it. <BR> <BR> Do 50-100 steps per leg. Sun, 12 Feb 2017 20:29:54 EST QFC 2/12/17 Sunday already. Weekends fly by, don't they? Let's do some more core stuff with Pivot and Reach: <BR> <BR> <link><BR>es.asp?exercise=526 </link> <BR> <BR> Do 50-100 reps divided into multiple sets throughout the day. One rep equals both right and left side reaches. Sat, 11 Feb 2017 21:43:29 EST Quicksand daily challenge link where is the link? Sat, 11 Feb 2017 11:43:43 EST Quicksand teams I cant find the actual challenge, I just see a lot of msgs, blogs &amp; forums? Sat, 11 Feb 2017 11:38:46 EST QFC 2/11/17 Okay, Sparklers, I've got something for you. Once caveat: this is a Youtube video and they've added an ad in the beginning of the demo. It only lasts a few seconds before you can skip it. Also, you might want to turn your volume down a bit when opening it: <BR> <BR> <link><BR>0I_BV0 </link> <BR> <BR> Do 25-100 on each side of these. You can do one side at a time, or alternate. If you have balance problems, have something or someone nearby to grab on t... Fri, 10 Feb 2017 21:35:09 EST QFC 2/10/17 Guess what I just realized? I've officially been leading this team for a whole year! Granted, I've made mistakes along the way, and sometimes skipped a couple of days here and there, but I'm really proud of everyone and grateful for your patience and support. I'm also grateful for all the new folks who are joining us. I hope you enjoy the daily challenges and stick it out with us. <em>129</em> to you all. <BR> <BR> And no, we don't get a day off on purpose because of the slightly belated ... Thu, 9 Feb 2017 21:11:18 EST park far away at store I am sure this is an easy one everyone knows but I have been working on doing this more. I work from home at a desk all day so I really am not too active except when I go to gym or the store a few times. Now when I go to wal-mart I park close to last row and walk in which adds up Thu, 9 Feb 2017 20:53:38 EST Newbie Hi everyone I am 29 and from Kentucky. Currently I am seeking encouragement to continue with scale vicotires and also non scale victories as well. Current weight is 312. Started at 326. Slowly but surly I am melting the fat away but also trying to play it safe for non injury and healthy weight loss. Thu, 9 Feb 2017 20:39:24 EST QFC 2.8.17 Hump Day! We're halfway through the week already! Let's do some Back Kicks (aka Booty Kicks) <BR> <BR> <link><BR>es.asp?exercise=536 </link> <BR> <BR> Do 25-75 each leg. Tue, 7 Feb 2017 20:56:36 EST QFC 2/7/17 No idea how I skipped 2 days in a row. I must not have pushed the post button. So tomorrow we do Squats. Tomorrow being Tuesday. <BR> <BR> <link><BR>es.asp?exercise=21 </link> <BR> <BR> Do 50-100 squats in sets throughout the day. Good luck! Mon, 6 Feb 2017 17:59:32 EST QFC 2/4/17 It's the weekend! For some of you, anyway. Saturday we're going to do the Boxer: <BR> <BR> <link><BR>es.asp?exercise=110 </link> <BR> <BR> Do 25-50 of these on each arm. You don't need to use weights if you are in a situation where you can't. I'll be working this weekend, so at least some of these will be done without weights and when I'm home I'll do some with. See? Flexibility is the key to fitness. Fri, 3 Feb 2017 19:59:04 EST QFC 2/3/17 Friday! Can I get a woohoo and a yeehaa!? Today we'll do some core things with Side Bends with Towel: <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Now, you don't absolutely need a towel for this, but you will absolutely need to play close attention to arm position and make sure you're really engaging your core. <BR> <BR> Do 50-100 reps of these today in multiple sets throughout the day. One rep equals both left and right side for this ch... Thu, 2 Feb 2017 22:04:27 EST QFC 2/2/17 And we've got our first February day behind us. Spring isn't too far away! Let's do some Balancing Hip Flexion: <BR> <BR> <link><BR>es.asp?exercise=113 </link> <BR> <BR> Do 25-75 each leg. <BR> <BR> If you have trouble with balance, hold on to something or at least have something to grab just in case. Wed, 1 Feb 2017 20:31:11 EST QFC 2/1/17 February? Already? Let's do out Wall Pushups: <BR> <BR> <link><BR>es.asp?exercise=107 </link> <BR> <BR> Do 50-100 in sets throughout the day. <BR> Tue, 31 Jan 2017 19:12:44 EST QFC 1/29/17 Let's get some Lateral Lunges in this Monday: <BR> <BR> <link><BR>es.asp?exercise=23 </link> <BR> <BR> Do 25-75 each leg. Sun, 29 Jan 2017 19:16:17 EST QFC 1/29/17 It's Core Time! These are slowly getting easier: <BR> <BR> <link><BR>es.asp?exercise=127 </link> <BR> <BR> Go for 50-100 of these today. Challenge yourself to get that one little extra last one in. Sat, 28 Jan 2017 20:55:12 EST QFC 1/28/17 Let's get our hearts pumping today and do some Power Walking. Get brisk and pump those arms. If you can't get out and about for a few short walks, then march in place. The higher you lift your knees the brisker the pace. Don't forget to get those arms moving! <BR> <BR> Do multiple sets to equal a total of 15 minutes throughout the day. Fri, 27 Jan 2017 21:32:27 EST QFC 1/27/17 It's Friday! TGIF! I don't work this weekend! Yay! Anyway. Let's do some Side Lunge Windmills: <BR> <BR> <link><BR>5QEqLM </link> <BR> <BR> Do 30-100 each side. Thank you! Thu, 26 Jan 2017 17:59:41 EST QFC 1/26/17 We're past Hump Day! Let's do some Alternating Hamstring Curls: <BR> <BR> <link><BR>es.asp?exercise=544 </link> <BR> <BR> Do 50-100 each side throughout the day. Wed, 25 Jan 2017 20:32:20 EST QFC 1/25/17 We did our abductions (If anyone gets confused: abduction are moving the leg away (abducting) from the center of the body and adductions move the leg toward or adding it toward the center of the body.) so today we'll do our Standing Adductions: <BR> <BR> <link><BR>es.asp?exercise=122 </link> <BR> <BR> Do 50-100 each leg. Or the same number you did yesterday. Tue, 24 Jan 2017 18:27:01 EST QFC 1/24/17 Let's go team! Let's go and do some leg work again with Standing Abductions: <BR> <BR> <link><BR>es.asp?exercise=121 </link> <BR> <BR> Do 50-100 each leg and spread them out throughout the day. (The sets. Spread the sets out.) Mon, 23 Jan 2017 20:41:27 EST QFC 1/23/17 It's Monday! Let's do some Squats! Plain, ordinary, every-day squats. Nothing fancy here, but powerful: <BR> <BR> <link><BR>es.asp?exercise=21 </link> <BR> <BR> Go for 50-100 in multiple sets throughout the day. Safety first! Make sure those knees never get past your toes. Sun, 22 Jan 2017 19:30:33 EST QFC 1/22/17 We'll go simple today: <BR> <BR> <link><BR>es.asp?exercise=123 </link> <BR> <BR> Let's do somewhere between 50 and 200 of these. Push a bit to get as many as you can! Sat, 21 Jan 2017 17:55:13 EST QFC 1/21/17 Saturday, let's jump for joy with Jumping Jacks: <BR> <BR> <link><BR>es.asp?exercise=530 </link> <BR> <BR> Try to do 3 sets of 5 minutes each throughout the day. Fri, 20 Jan 2017 17:12:17 EST QFC 1/18/17 Ok folks, we're halfway through the week. Let's do some forward lunges: <BR> <BR> <link><BR>es.asp?exercise=22 </link> <BR> <BR> Make sure you pay attention to the safety tips provided in the link and do 50-100 each leg. Do make sure you do the same number of each leg. Don't neglect one side. Tue, 17 Jan 2017 17:49:24 EST QFC 1/16/17 Let's kick off our Monday with some core work: <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 50-100 each side. <BR> <BR> I know, I know, we did this already this month. But I like them. <em>41</em> Sun, 15 Jan 2017 20:54:51 EST QFC 1/15/17 Today we're doing the Boxer. It's a song. Check it out. But in this case, it's also an exercise: <BR> <BR> <link><BR>es.asp?exercise=110 </link> <BR> <BR> You do not absolutely need weights with this, but if you have them and you can, go ahead and use them. You'll get a lot of benefit from it. <BR> <BR> Do 50-100 of each arm. Sat, 14 Jan 2017 20:30:06 EST QFC 1/14/17 First, my apologies. I'm still doing swing shift and feel like I have permanent jet lag. Supposedly, my last shift change is this coming Monday, so I should have a normal schedule. Or at least a consistent one with 12 hour shifts during the day. <BR> <BR> Now, for tomorrow's challenge. Standing Crossover Crunches: <BR> <BR> <link><BR>0I_BV0 </link> <BR> <BR> Do 50-100 each side. Fri, 13 Jan 2017 19:02:51 EST 1/11/17 Hump Day! We'll do Forward Lunges: <BR> <BR> <link><BR>es.asp?exercise=22 </link> <BR> <BR> Try for 501-100 each leg. Just make sure you're doing these safely. Read the description in the link. Tue, 10 Jan 2017 19:59:11 EST QFC 1/10/17 Terrific Tuesday! Let's do some Calf Raises. Do this with or without a chair: <BR> <BR> <link><BR>es.asp?exercise=123 </link> <BR> <BR> Do 100 of these today. <BR> <BR> For a BONUS <BR> <BR> <link><BR>es.asp?exercise=132 </link> <BR> <BR> Do these instead to get a bit of stretch or add 50 more to the above. BUT make sure you've got something you can hold on to in case. And if you're using a step on a stairca... Mon, 9 Jan 2017 20:30:17 EST QFC 1/9/17 Let's do some Back Kicks this Monday: <BR> <BR> <link><BR>es.asp?exercise=536 </link> <BR> <BR> Do 50 each leg. Sun, 8 Jan 2017 17:49:01 EST QFC 1/8/17 Let's work on the back of those arms. For some reason, triceps seem to be difficult to work. I'm not sure why. Anyway we'll do one of these two variations of Tricep Dips: <BR> Straight Legs: <BR> <link><BR>es.asp?exercise=125 </link> <BR> <BR> OR <BR> Bent Knees: <BR> <link><BR>es.asp?exercise=124 </link> <BR> <BR> Do 50 throughout the day. This one's a tough one, so don't feel bad if you can't get all 50 in. Sat, 7 Jan 2017 19:34:50 EST QFC 1/7/17 Hello, boys and girls! Saturday, yahoo! Let's do a little cardio boost in addition to your normal routine with High Knee Marching with Arms Thingies: <BR> <BR> <link><BR>es.asp?exercise=524 </link> <BR> <BR> Try for a total of 15 minutes for the day, breaking it up into 3 5-minute increments. If it's too much, Just pump your arms or even keep them still. The important thing is to take a few breaks today and get your heart pumping happily away. Fri, 6 Jan 2017 21:10:21 EST QFC 1/6/17 Friiiidaaaaay! Okay, folks we're looking at the weekend. Let's do some Seated Knee Lifts: <BR> <BR> <link><BR>es.asp?exercise=126 </link> <BR> <BR> 50-100 reps should be doable. Thu, 5 Jan 2017 19:19:40 EST QFC 1/5/17 We got halfway through the week. Now for the other half: <BR> <BR> Tricep Push backs: <BR> <BR> <link><BR>Zmvi28 </link> <BR> <BR> From now on, I'm going to give you a range to aim for, and not just one set goal since some may have real difficult due to inability or just not being able to do as many sets throughout the day. <BR> <BR> 25-100 of these today Wed, 4 Jan 2017 21:41:22 EST QFC 1/4/16 Hump Day! We're halfway through the week already, yay! <BR> <BR> Let's do two things today. To begin with, Front jabs: <BR> <link><BR>es.asp?exercise=531 </link> <BR> Do 50 each arm. You can do one side at a time or alternate. Just so you get 50 in. One rep would be both arms. <BR> <BR> The second thing is kinda sorta complementary with front kicks: <BR> <link><BR>es.asp?exercise=534 </link> <BR> Again, 50 each,... Tue, 3 Jan 2017 20:37:41 EST QFC 1/3/17 Yay for Tuesday! Let's do some Standing Side Bends with Towel (I actually have a special towel for this. It's made for the gym. Long and skinny to hang around my neck while I workout. Or at least theoretically workout. I love my towel.): <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side and make sure you're really engaging your abs. Focus! Mon, 2 Jan 2017 18:15:05 EST QFC 1/2/17 Today, Monday, we're going to be kicking things to the curb! Imagine whatever you want to get rid of-negative thoughts, negative self-image, whatever-while you do this: <BR> <BR> <link><BR>es.asp?exercise=534 </link> <BR> <BR> Do 100 each leg. Now, if you have balance problems or are feeling a little wobbly, have something nearby to hold onto while you do them. <em>381</em> Sun, 1 Jan 2017 20:17:11 EST QFC Happy New Year 2017! Today starts a whole new 365 fresh opportunities <em>408</em> . Let's make the most of it. Last year is behind us, let's just keep moving forward. <em>409</em> <BR> <BR> We'll kick off the year with everyone's favorite-Burpees! Please watch the entire video. It only last a couple of minutes but shows 4 types of burpees-from the very beginningest beginner, to the full out proper style. Choose you level of ability or mix and match: <BR> <BR> <link><... Sat, 31 Dec 2016 20:59:17 EST QFC 12/31/16 It's the last day of 2016. For good or ill, it's another year past. We've all worked together to get where we are now. Let's say goodbye to the old year with a challenge, or three: <BR> <BR> Balancing Hip Flexion, do 50: <BR> <link><BR>es.asp?exercise=113 </link> <BR> <BR> Alternating Hamstring Curls do 50 (each side): <BR> <link><BR>es.asp?exercise=544 </link> <BR> <BR> Wall Push Ups (or desk push ups) 50: <BR... Fri, 30 Dec 2016 19:19:11 EST QFC 12/30/16 Let's do some Skater Squats today. It takes a bit of coordination, at least for me. <BR> <BR> <link><BR>es.asp?exercise=112 </link> <BR> <BR> 100 of these, please. Thu, 29 Dec 2016 17:06:35 EST QFC 12/29/16 Annd, I'm back. Thursday means almost to the end of the week! So let's do some core work with seated knee lifts on a chair, since most of us have a chair hanging around: <BR> <BR> <link><BR>es.asp?exercise=127 </link> <BR> <BR> Do 100 of these today. Wed, 28 Dec 2016 22:38:39 EST QFC 12/27/16 Let's get back into our normal routines and do some Single Leg Squats with a chair. Fitness, one leg at a time: <BR> <BR> <link><BR>es.asp?exercise=128 </link> <BR> <BR> Do 100 each leg. If you can't do all 100, do make sure you do an equal number for each leg. Because...well, you don't want to be lopsided. Mon, 26 Dec 2016 20:07:08 EST QFC 12/26/16 I hope everyone had a wonderful holiday weekend. Time for slacking is over. Let's do some Tricep Pushbacks: <BR> <BR> <link><BR>Zmvi28 </link> <BR> <BR> Do 100 of these in multiple sets throughout the day. Do not worry if you can't fit them all in. Remember: a little is much better than none at all. Sun, 25 Dec 2016 20:01:39 EST QFC 12/24/16 and 12/25/16 This is a busy and for some, a holy weekend. So, whether you are celebrating the beginning of <em>499</em> Hanukkah <em>500</em> , or <em>445</em> Christmas <em>446</em> or just having time off, I hope you can spend some time with family and friends enjoying the peace and love of the season. <BR> <BR> That said, yes, take the weekend off from challenges. If you are feeling inspired, take a walk, a hike, or a run. <BR> <BR> And don't worry, you will have an assignment for Monda... Fri, 23 Dec 2016 16:48:44 EST QFC 12/23/16 Since we did Standing Abductions yesterday, today we'll work the opposite muscles and do Standing Adductions: <BR> <BR> <link><BR>es.asp?exercise=122 </link> <BR> <BR> Do 150 each leg. Thu, 22 Dec 2016 20:25:44 EST QFC 12/22/16 Ready? It's Thursday! I can see the weekend from here! Let's do some Standing Abductions: <BR> <BR> <link><BR>es.asp?exercise=121 </link> <BR> <BR> Let's do 150 each leg in sets throughout the day. Okay? Yes, we can do this. Wed, 21 Dec 2016 20:01:00 EST QFC 12/21/16 Hey, all. Let's work on some cardio: <BR> <BR> <link> </link> <BR> <BR> Do this vid once. If you want bonus points, go through a second time somewhere during the day. Me, I tend to get tripped up on some of these, so be careful! Tue, 20 Dec 2016 19:42:59 EST QFC 12/20/16 For Tuesday, let's warm up with some High Knee Marching: <BR> <BR> <link><BR>es.asp?exercise=523 </link> <BR> <BR> It's supposed to be marching in place, but if you really want, you can move around while doing this. Go for a total of 20 minutes throughout the day. Mon, 19 Dec 2016 18:40:04 EST QFC 12/18/16 Hey, all. I hope wherever you are it's a little warm. Let's do some core today with this video: <BR> <BR> <link> </link> <BR> <BR> Do it once, do it twice if you're really ambitious. Sat, 17 Dec 2016 19:33:39 EST QFC 12/17/16 Back to the Core: <BR> <BR> <link><BR>es.asp?exercise=68 </link> <BR> <BR> Do 100 each side, please. Fri, 16 Dec 2016 20:08:20 EST QFC 12/16/16 Hey, all. Darned shift work. Anyway, for today, Friday, we'll do some back kicks. It's under cardio, and I guess you can do it that way, but I'm going with body weight: <BR> <BR> <link><BR>es.asp?exercise=536 </link> <BR> <BR> Do 100 each leg. Thu, 15 Dec 2016 20:07:23 EST QFC 12/13/16 Terrific Tuesday. Let's do some upper body work with The Boxer: <BR> <BR> <link><BR>es.asp?exercise=110 </link> <BR> <BR> Make sure you read the instructions and watch the demo to get the maximum effect. <BR> <BR> Do 100 sets (one set includes both right and left arm). Have fun! Mon, 12 Dec 2016 19:25:14 EST QFC 12/12/16 Ah back to Monday. Those weekends are too short, aren't they? So today, we'll be doing plain, vanilla Squats: <BR> <BR> <link><BR>es.asp?exercise=21 </link> <BR> <BR> Do 150 of these babies throughout the day. Don't forget to stretch a bit after each set. Sun, 11 Dec 2016 19:49:14 EST QFC 12/11/16 To end our weekend, we'll do some Tricep Kickbacks. Use weights that give you enough of a challenge, but doesn't cause pain. Or, don't use weights if you aren't there yet: <BR> <BR> <link><BR>Zmvi28 </link> <BR> <BR> Do 100 of these in sets throughout the day. Sat, 10 Dec 2016 20:21:24 EST QFC 12/10/16 Yay the weekend! I do love Saturdays. When I have them off. <BR> <BR> Anyway, today let's do some Side Lunges. Simple, Basic, Effective: <BR> <BR> <link><BR>es.asp?exercise=23 </link> <BR> <BR> Do 100 each side. Fri, 9 Dec 2016 18:27:57 EST QFC 12/9/16 Friday!!! Let's boost our cardio routine and add a bit more for our challenge with these: <BR> <BR> <link><BR>es.asp?exercise=544 </link> <BR> <BR> Alternating Hamstring Curls. Try to do 3-5 minutes straight 3 times throughout the day. Boost the level by picking up speed and/or placing your feet wider apart. Heck, you can even get trendy and vary the intensity during each set, like Tabata. Thu, 8 Dec 2016 23:37:02 EST QFC 12/8/16 I apologize for being so spotty lately. Swing shift has been rough. Hopefully, that will soon change and I'll be normal again. Normal, of course, being relative. <BR> <BR> That explanation done, let's do some Standing Side Bends with Towel. Really focus and keep that core tight while you're doing them to maximize the benefit. <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side. <BR> Wed, 7 Dec 2016 20:14:13 EST QFC 12/6/16 Today we'll work on those triceps. For me, this one's the most difficult to isolate. So we'll be doing Tricep Dips with Chair: <BR> <BR> <link><BR>es.asp?exercise=124 </link> <BR> <BR> Try doing 50 of these in sets throughout the day. Mon, 5 Dec 2016 21:25:25 EST QFC 12/4/16 Okay, here's a very different challenge for you today. Do this video: <BR> <BR> <link> </link> <BR> <BR> This is for beginner, intermediate or advanced. There is a floor portion, but if you can't get down there, don't worry about it. Do this once for the day. If you're advanced, feel free to do it a second time later in the day. <BR> <BR> Recommendation: watch the video first to see Coach Nicole's tips for safety's sake. Sat, 3 Dec 2016 21:01:14 EST QFC 12/3/16 Ahh, the weekend again. For me, at least, this week went fast. <BR> <BR> Today, we'll do some Standing Hip Flexion and Extensions: <BR> <BR> <link><BR>es.asp?exercise=114 </link> <BR> <BR> Since it's the weekend and I'm in a generous mood, do only 75 each leg. Fri, 2 Dec 2016 21:11:32 EST QFC 12/2/16 Friday! Yay! Let's do something that's deceptively simple: Calf raises. You can use the chair for balance, but if you have good balance, go for it without: <BR> <BR> <link><BR>es.asp?exercise=123 </link> <BR> <BR> Do 200 of these today. Yes, 200. Thu, 1 Dec 2016 21:37:47 EST QFC 12/1/16 We've got a whole new month! The last one of the year. Let's work on cores again with Seated core stuff: <BR> <BR> <link><BR>es.asp?exercise=127 </link> <BR> <BR> Aim for 100 today. Wed, 30 Nov 2016 23:20:28 EST QFC 11/30/16 It's Hump Day already? And the last of the month Time is just flying past. Today, let's do some Wall Sits: <BR> <BR> <link>http//<BR>4E4P4 </link> <BR> <BR> These can be tough so start with holding them for a few seconds and work your way up. Do 25 of these throughout the day. Tue, 29 Nov 2016 22:00:47 EST QFC 11/29/16 Let's get back to our cores today with some easy Side Bends with a Towel. I know everyone has a towel: <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 100 each side. Mon, 28 Nov 2016 22:51:55 EST QFC 11/27/16 Ah Sunday. Brace yourself, I challenge you to everyone's favorite...Burpees! <BR> <BR> The video below has four different version, from extreme beginner where you don't need to even get your hands on the ground, to full-on burpees like you'd do in the Marines. <BR> <BR> <link> </link> <BR> <BR> Do 75 if you're doing the beginner one, 50 for the others. Good luck! Sat, 26 Nov 2016 21:46:11 EST qfc 11/26/16 Let's work on our cores today with Dumbbell Side Bends: <BR> <BR> <link><BR>es.asp?exercise=68 </link> <BR> <BR> Do 100 each side. Fri, 25 Nov 2016 21:23:44 EST QFC 11/24/16 Since Today is a a major eating holiday and many of our team members will be cooking, cleaning up, traveling and most of all, eating, I'll keep today's challenge simple. No. We're not off the hook just because it's a holiday. <em>428</em> <BR> <BR> Today, take time for 30 minutes of activity. The more active, the better. You can split it up into multiple spurts if need be. <BR> <BR> Grab those parents, aunts, uncles, siblings, friends and kids and take an after dinner walk. Or throw a f... Wed, 23 Nov 2016 23:08:33 EST QFC 11/23/16 Wednesday, take a break from all that cooking you may be doing and do some Seated Leg Extensions: <BR> <BR> <link><BR>es.asp?exercise=126 </link> <BR> <BR> Do 100 each leg. Tue, 22 Nov 2016 22:32:05 EST QFC 11/22/16 Ready for Tuesday's assignment? It's one of my favorites: Standing Cross Crunch: <BR> <BR> <link><BR>G0I_BV0 </link> <BR> <BR> Do 100 each side. You can either do one side at a time, or alternate. Just make sure that you're doing 100 each side. Mon, 21 Nov 2016 21:56:42 EST QFC 11/21/16 Monday! Ugh. To help alleviate some of those Monday blues, we'll do Forward Lunges: <BR> <BR> <link><BR>es.asp?exercise=22 </link> <BR> <BR> Do 100 each leg. Sun, 20 Nov 2016 22:06:31 EST QFC 11/19/16 Saturday. Halfway through the weekend. *ducks* <BR> <BR> Let's get some dumbell Side Bends done: <BR> <BR> <link><BR>es.asp?exercise=68 </link> <BR> <BR> 100 each side. Weights, of course, are optional. Fri, 18 Nov 2016 21:24:14 EST 11/18/16 Yay for Fridays! <BR> <BR> Today, let's do some simple Calf Raises with Chair: <BR> <link><BR>es.asp?exercise=123 </link> <BR> <BR> Work those tippy toes! Do 100 of these today. Thu, 17 Nov 2016 21:41:26 EST QFC 11/17/16 We're doubling down today. Partly because of the holiday season, and mostly because I fell asleep yesterday think I posted for today. <BR> <BR> So, today we're doing Standing Abductions: <BR> <BR> <link><BR>es.asp?exercise=121 </link> <BR> <BR> and Standing Adductions: <BR> <BR> <link><BR>es.asp?exercise=122 </link> <BR> <BR> Do 100 reps of each of these. That means left + right leg = 1 rep. So we'll be busy.... Wed, 16 Nov 2016 19:09:39 EST qfc 11/15/16 Today we'll be working on a little bit of this, a little of that-a bit of core, a bit of lower body, etc. with Side Lunge Windmills: <BR> <BR> <link> </link> <BR> <BR> Do 100 each side. Mon, 14 Nov 2016 19:48:38 EST QFC 11/14/16 Let's whittle the middle and do some seated knee lifts: <BR> <BR> <link><BR>es.asp?exercise=127 </link> <BR> <BR> Do 100 of these. Yes, you can. And the holidays are almost on us, so we need to step up our games. Sun, 13 Nov 2016 21:51:12 EST QFC 11/12/16 Hey, all. Today, Saturday we're doing some walking and/or marching in place. <BR> <BR> Power walking, that is. It's the sprint of walking. Pump your arms, get those feet moving and walk for a total of 15 minutes in short spurts throughout the day. Think of a kitty cat that gets the zoomies for a short period. <BR> <BR> OR <BR> <BR> March in place. Again, pump those arms, lift those knees and get your blood moving through your veins. Same deal. Aim for a total of 15 minutes throughout the d... Fri, 11 Nov 2016 19:53:54 EST QFC 11/9/16 Today, I'm challenging you to do 100 of each leg of Hip Extensions: <BR> <BR> <link><BR>es.asp?exercise=113 </link> <BR> <BR> Do this carefully; don't hurt yourself. Tue, 8 Nov 2016 19:00:03 EST QFC 11/8/16 Today we're going to tone and stretch at the same time. Everyone should have a towel of some sort or another, so we'll do Standing Side Bends with Towel: <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Aim for 100 each side. Mon, 7 Nov 2016 22:05:21 EST QFC 11/7/16 Hopefully, for those of you who had to change times, you've fallen back successfully. And Monday, we'll be doing the challenge of Standing Adductions: <BR> <BR> <link><BR>es.asp?exercise=122 </link> <BR> <BR> Do 100 each leg. Yes, you can. Sun, 6 Nov 2016 22:19:32 EST QFC 11/6/16 I apologize for slacking. I don't know what I have, but the past few days it was extremely difficult to get out of bed to post anything. I'm feeling a bit better now, so hopefully it's all on the upswing. <BR> <BR> And speaking of swing: <BR> <BR> Today we'll do Side Lunge Windmills: <BR> <BR> <link><BR>5QEqLM </link> <BR> <BR> Do 100 reps. One full rep equals Right + Left side. <BR> <BR> Remember, you don't need to create hurricane force winds wit... Sun, 6 Nov 2016 08:15:39 EST QFC 11/4/16 Today is Friday! So we'll do some nice Standing Abductions: <BR> <BR> <link><BR>es.asp?exercise=121 </link> <BR> <BR> Do 100 each leg today, please. In multiple sets throughout the day. You get to choose how many reps in each set. Fri, 4 Nov 2016 06:31:01 EST QFC 11/3/16 Today we're going to do something we haven't done in a good while: The Boxer. No, not boxing: <BR> <BR> <link><BR>es.asp?exercise=110 </link> <BR> <BR> Do 100 each arm. Put a little challenge into it and see what weights you can do without harming yourself, but push a bit. Of course, you don't have to use them at all if you can't. <BR> <BR> Wed, 2 Nov 2016 21:45:14 EST QFC 11/2/16 Heyo, all! Let's work on our cores. I remember the day we just called them abs. <BR> <BR> For everyone we'll do Seated Knee Lifts with Chair: <BR> <BR> <link><BR>es.asp?exercise=127 </link> <BR> <BR> Do 75 of these. <BR> <BR> For a <em>205</em> Bonus <em>205</em> for those who can get down on the floor, add some Superman moves: <BR> <BR> <link><BR>es.asp?exercise=191 </link> <BR> <BR> Do 25 of these... Tue, 1 Nov 2016 21:51:49 EST Happy Halloween 10/31/16 Today we'll be doing Standing Single Leg Squats with Chair: <BR> <BR> <link><BR>es.asp?exercise=128 </link> <BR> <BR> Do 75 each leg and try to get them in before the trick-or-treaters get to your door. <BR> <BR> Mon, 31 Oct 2016 08:17:01 EST QFC 10/30/16 Alrighty. It's Sunday and back on the plane for me. While I'm flying along and playing elbow hockey for the armrest, you all can do some Dumbbell Hammer Curls: <BR> <BR> <link><BR>es.asp?exercise=183 </link> <BR> <BR> Do 50 each arm. Sat, 29 Oct 2016 20:25:07 EST QFC 10/29/16 To kick off our Saturday let's get into some Standing Hip Flexion and Extensions: <BR> <BR> <link><BR>es.asp?exercise=114 </link> <BR> <BR> Do 50 for each leg today. And you know, not all at once. You want to spread that joy out throughout the day. <BR> <BR> And notice: Coach Nicole is holding on to a wall. Not a bad idea. Fri, 28 Oct 2016 21:55:12 EST QFC 10/28/16 Friday!!! Yeehaaa! Let's get up out of our chairs and do some Marching in Place. Pump your arms, lift those knees high for a good cardio workout. <BR> <BR> Do sprints a few minutes at a time to total 20 minutes total for the day. Thu, 27 Oct 2016 20:40:48 EST 10/27/16 My computer locked up yesterday and I couldn't post for today. SO. I'm giving a double challenge: <BR> <BR> For the first we'll do Back Kicks: <BR> <BR> <link><BR>es.asp?exercise=536 </link> <BR> <BR> Do 50 each leg. <BR> <BR> For the second challenge it's Calf Rocking: <BR> <BR> <link><BR>es.asp?exercise=163 </link> <BR> <BR> Do 100 of those, please. With or without dumbbells. Wed, 26 Oct 2016 18:10:26 EST QFC 10/25/16 One more Monday behind us. Let's do some Reverse Lunges: <BR> <BR> <link><BR>es.asp?exercise=115 </link> <BR> <BR> Do 50 each leg today in the usual multiple sets throughout the day. Make sure you check the instructions and put safety first. Mon, 24 Oct 2016 19:46:40 EST QFC 10/24/16 Hello, Hello. Monday morning again! Sheesh. They should abolish Mondays. Today the challenge is to do Standing Towel stretches: <BR> <BR> <link><BR>es.asp?exercise=131 </link> <BR> <BR> Do 200 of these today. Sun, 23 Oct 2016 20:44:38 EST QFC 10/23/16 For our Sunday, while I'm in the skies, I want all of you to do Dumbbell Shrugs: <BR> <BR> <link><BR>es.asp?exercise=43 </link> <BR> <BR> Do 200 of these. and since I'll be in an airplane for a good portion of the day and won't be able to take weights and would have difficulty doing these in sardine class, I'll have to wait until I land and do what I can. Sat, 22 Oct 2016 18:35:14 EST QFC 10/22/16 First, I want to give everyone a head's up. On Sunday I'm going out of town for a week. Yes, again. I'll do my very best to get everything posted each day. I'll have a good internet connection, though. <BR> <BR> On that note. For Saturday, Oct. 22, we will be doing Seated Leg Extensions: <BR> <BR> <link><BR>es.asp?exercise=126 </link> <BR> <BR> Do 100 each leg in multiple sets throughout the day. <BR> Fri, 21 Oct 2016 20:21:19 EST QFC 10/20/16 Thursday already. I can see the weekend from here. Let's do some Tricep push backs: <BR> <BR> <link><BR>Zmvi28 </link> <BR> <BR> These can be done with weights, resistance bands if you have them, vegetable cans or cats. That is if you can get the cats to cooperate and they are the same weight. <BR> <BR> Do 100 today in sets throughout the day. Wed, 19 Oct 2016 23:10:40 EST QFC 10/19/16 Time to get your inner Rocky on. Start with front jabs: <BR> <BR> <link><BR>es.asp?exercise=538 </link> <BR> <BR> And mix in Cross Punches: <BR> <BR> <link><BR>es.asp?exercise=532 </link> <BR> <BR> Do 50 reps of each (1 rep is both right and left) in sets throughout the day. Tue, 18 Oct 2016 21:09:19 EST QFC 10/18/16 We managed to get through Monday, hopefully everyone is in one piece. Today we'll be doing one of my favorites, the Standing Cross Crunch: <BR> <BR> <link><BR>0I_BV0 </link> <BR> <BR> Do 100 each side. Mon, 17 Oct 2016 22:44:47 EST QFC 10/17/16 Yet another Monday. We'll get through this. With Skater Squats: <BR> <BR> <link><BR>es.asp?exercise=112 </link> <BR> <BR> Just to see if you're paying attention I'm challenging a different number. Do 75 reps throughout the day. One rep equals left plus right side. Sun, 16 Oct 2016 19:37:40 EST QFC 10/16/16 Sunday already? Weekends are just too short. But well power our way through with Lateral Lunges: <BR> <BR> <link><BR>es.asp?exercise=23 </link> <BR> <BR> Do 50 each side, please. 100 if you're up for it. Sat, 15 Oct 2016 16:36:10 EST QFC 10/15/16 Now that we're in the weekend in ernest, let's do some High Knee marching for our hearts: <BR> <BR> <link><BR>es.asp?exercise=523 </link> <BR> <BR> Get those knees up as high as you can. There's no competition here and we aren't judging. We wouldn't judge you even if we could see you. Do the best you can. <BR> <BR> Try for 5 minutes at a time for a total of 20 minutes today. Fri, 14 Oct 2016 15:51:45 EST QFC 10/13/16 We're not far from the weekend now. Let's do some Seated Knee Lifts today: <BR> <BR> <link><BR>es.asp?exercise=127 </link> <BR> <BR> Aim for 100 today. Best of luck. Wed, 12 Oct 2016 22:16:03 EST QFC 10/12/16 I'm a little behind. With my big behind. <em>30</em> Anyway, today we'll do pushups. <BR> <BR> Do them standing against the wall: <BR> <BR> <link><BR>L00BUU </link> <BR> <BR> Or on the floor: <BR> <BR> <link><BR>es.asp?exercise=63 </link> <BR> <BR> Choose your poison and drop (or stand) and give me 50. Wed, 12 Oct 2016 09:34:54 EST QFC 10/11/16 We got through Monday, hopefully all is well for you. Yesterday we did standing abductions so today we're doing the opposite and doing Standing Abduction: <BR> <BR> <link><BR>es.asp?exercise=122 </link> <BR> <BR> Like yesterday, do 100 each leg. Mon, 10 Oct 2016 22:24:32 EST QFC 10/10/16 Back to Monday already? <BR> <BR> Let's do some Standing Abduction: <BR> <BR> <link><BR>es.asp?exercise=121 </link> <BR> <BR> Do 100 each leg, please. Sun, 9 Oct 2016 20:42:52 EST 10/9/16 For today's challenge, may I present this offering: <BR> <BR> <link><BR>es.asp?exercise=115 </link> <BR> <BR> Do 50 reverse lunges each leg. And as always, be careful to keep safety in mind. Sat, 8 Oct 2016 22:18:17 EST QFC 10/8/16 Saturday! I hope all of you battling Hurricane Matthew are staying dry and safe. For the rest of us, we'll work on our Tricep Dips. <BR> <BR> Choose to do them either with bent legs: <BR> <BR> <link><BR>es.asp?exercise=124 </link> <BR> <BR> Or for more of a challenge, with straight legs: <BR> <BR> <link><BR>es.asp?exercise=125 </link> <BR> <BR> This is a tough one, so aim for 50. If you can do more than 50, g... Fri, 7 Oct 2016 20:21:50 EST QFC 10/7/16 Fridaaaayyyy!!! Yay. Let's kick the end of the week into oblivion. Or in this case, punch it: <BR> <BR> <link> </link> <BR> <BR> Shadow box your way to fitness. Try to do sets of 5 minutes each, for a total of 15 minutes for the day. If you can't do 5 minutes at once, then break it up into smaller sets, but still aim for that 15 minutes. Thu, 6 Oct 2016 21:57:23 EST QFC 10/6/16 We made it half way through the week, so let's celebrate and do some Calf Raises with Chair: <BR> <BR> <link><BR>es.asp?exercise=123 </link> <BR> <BR> Do 200 of these today in multiple sets throughout the day. Wed, 5 Oct 2016 22:09:18 EST QFC 10/5/16 Hello, hello. It's Hump Day. So, let's do some core exercises with Pivot and Reach. Please read the special instruction section to get the most out of this one: <BR> <BR> <link><BR>es.asp?exercise=526 </link> <BR> <BR> Do 100 each side today. Have fun with it! Tue, 4 Oct 2016 22:48:38 EST QFC 10/4/16 Tuesday once again. Today we're doing Burpees. Now, before you all start moaning, take a good look at the video I've posted. It has 4 levels you can choose from, one so easy, even I can do it.l Choose one and do 50. <BR> <BR> <link><BR>BeVcUo </link> Mon, 3 Oct 2016 22:53:45 EST QFC 10/3/16 Hey, all. Today's challenge for you is plain old, vanilla squats: <BR> <BR> <link><BR>es.asp?exercise=21 </link> <BR> <BR> Aim for 100 today in multiple sets throughout the day. <BR> <BR> And safety first. Please check the demo and instructions for proper form. Sun, 2 Oct 2016 22:32:15 EST QFC 10/2/16 All righty. If you're anywhere near where I am, you know it's rainy. And we're getting more. <BR> <BR> So with that said, let's do some Side Lunge Windmills: <BR> <BR> <link><BR>5QEqLM </link> <BR> <BR> Do 100 total throughout the day. Modify as necessary to make this safe for you. <BR> <BR> And what windmills have to do with rain, I don't know. It was just a typically random statement. Sat, 1 Oct 2016 20:28:58 EST 10/1/16 October! Time is flying. <BR> <BR> Let's do some Dumbbell Side Bends this day: <BR> <BR> <link><BR>es.asp?exercise=68 </link> <BR> <BR> Do 100 each side. You don't have to own a set of weights to do these. Use something you have lying around the house and make sure both are of equal weight if you don't have them. <BR> <BR> Pay attention to form and do these safely. Sat, 1 Oct 2016 08:32:09 EST QFC 9/30/16 Sorry about being late. 12-hour night shifts really stink and mess me up for the day before, the night of, and the day after. I'm always optimistic that I'll get this posted on the day of, but it doesn't seem to work that way. ANYWAY! <BR> <BR> Let's squeeze this challenge in today. Let's do this thing and get some Seated Knee Lifts done for our cores: <BR> <BR> <link><BR>es.asp?exercise=127 </link> <BR> <BR> Do 100 of these today. <BR> <BR> And for... Fri, 30 Sep 2016 09:16:44 EST QFC 9/29/16 Hello, Hello. It's Thursday here. The weather is a bit cooler and a little rainy, but not so bad. Definitely more my kind of weather. <BR> <BR> But today, we'll mostly do indoor things-at your desk at work, watching tv at home, even on your computer...Seated Leg Extensions: <BR> <BR> <link><BR>es.asp?exercise=126 </link> <BR> <BR> Do 100 each leg in sets throughout the day. <BR> <BR> Have a great one! Wed, 28 Sep 2016 22:50:16 EST QFC 9/28/16 For today, we're going to March in Place. Yep. Get those knees up as high as you can. Pump those arms. Get Vigorous! Get rid of that brain fog! <BR> <BR> Do this for 5-10 minutes at a time for 3 times throughout the day. Wed, 28 Sep 2016 07:30:26 EST QFC 9/27/16 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