Posts: 11,618
4/17/08 7:36 P

You are welcome. Don't put the reps and it will let you put the exercise in without the weight.

current weight: 135.6

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SparkPoints: (8,013)
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Posts: 190
4/17/08 6:27 P

Thanks for posting all of the reps and sets for the workouts! What a help! I need to enter in AJ for last night, but I'll have to set up the workout in my favorites. One question though, what do you put for the weight? AJ doesn't use weights and it won't let you put in 0...

Ok, off to do Cardio Party 1 now!

current weight: 133.0

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Posts: 328
4/15/08 8:34 A

Thanks so much for posting the reps and sets for Turbo Sculpt and Ab Jam (and the others but for now, these are what I'm scheduled to do for the next few weeks).
I've also printed out the kick start diet. This should help me to track my calories better.

current weight: 213.0

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Posts: 328
4/15/08 8:30 A

When i was getting ready to begin Turbo Jam again, and wanted to use wowy to track my progress, I let Beachbody set up my calandar or workouts. There were a few changes made since the original beginner rotation was created. In weeks 2 and 3, Turbo Sculpt replaced Ab Jam on days 2 and 4 of week 2 and days 1 and 5 on week 3. So those days have 20 Minute Workout and Turbo Sculpt instead of 20 Minute Workout and Ab Jam.

current weight: 213.0

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Posts: 11,618
4/9/08 11:37 P

You are very welcome!

Welcome to the team Chloe. :)

current weight: 135.6

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Posts: 1
4/8/08 7:45 P

I'm Chloe and I am new to Spark. I have been doing Turbo Jam for a month now and have lost 10 lbs. I was so excited to see that there was a group that loved Turbo Jam as much as I do. I'm 5'11 and started my weight loss journey after Christmas this year at 196lbs. I am now down to 180, with a goal of being at 160 by August 08.

SparkPoints: (24,851)
Fitness Minutes: (10,197)
Posts: 8,620
4/3/08 7:35 P

SHANIHIB - thank you SO MUCH for entering the exercises and reps...what a huge help!!!

Pounds lost: 5.0

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Posts: 634
4/2/08 2:16 P

Wow that really is a lot of information, but useful...I'm amazed at the ability of people to prep and cook healthy meals...I'm hoping to get into that soon. Thank you so much for making this info available!

Posts: 503
3/2/08 7:19 P

This is a great spot to get good information. I am taking it a few steps at a time so I will put the heart monitor on my dream list as I try to reach my goals.

Posts: 503
2/29/08 2:52 P

Thanks all that information was helpful!

SparkPoints: (46,632)
Fitness Minutes: (42,506)
Posts: 4,504
2/24/08 7:12 P

Here is the TJ diet that is included when you purchase the full Maximum Results package from beachbody.com.

TurboJam 10 Day Kick Start Diet

As part of this diet, you are supposed to do the TJ workouts, I will post the workout required just so you have all the information. FYI Cardio Party is a 40 minute cardio workout, and Turbo Sculpt is a 40 minute sculpting video that uses dumbbells. There's a lot of other information but this is already a lot. If you have any questions let me know.

Day One

Breakfast
1 multigrain waffle
1 cup lf cottage cheese
1 cup fresh blueberries
1 slice lf turkey bacon

Snack
Smoothie
3/4 cup fresh raspberries
1 scoop whey protein powder
1 cup skim or nonfat milk
Mix ingredients in blender.

Lunch-Tuna Salad
3 oz water packed tuna, drained
1 tbsp capers
1 cup shredded romaine lettuce
1 cup raw spinach, chopped
1/3 cup onion, chopped
1 cooked egg white, chopped
2 tsp mustard
1 tbsp olive oil
Combine ingredients and serve

Snack
3 stalks celery
1 tbsp peanut butter

Dinner-Stir Fry
4 oz skinless chicken breast, sliced
1/4 cup cooked brown rice
1 cup snow peas
1/2 cup onion, chopped
2 tbsp soy sauce
Stir fry chicken, then add vegetables, cook until tender. Add soy sauce. Serve over brown rice.

Workout-Cardio Party

Day Two
Breakfast-Omlet
3 egg whites and 1 whole egg, beaten together
1 cup broccoli

Snack
Smoothie from day One (add 1tbsp flaxseed if desired)

Lunch-Sandwich
1 slice whole wheat bread
3 slices turkey
4 leaves romaine lettuce
1 tsp mustard
2 slices tomato
1 cup alfalfa sprouts

Snack
1 cup cottage cheese with 1 tsp paprika

Dinner
5 oz broiled or baked salmon filet
2 cups shredded romaine lettuce
1 cup steamed aspargus
1 cup sliced cucumbers
1 1/2 tbsp Italian Dressing

Workout-Cardio Party

Day Three
Breakfast- Omlet
4 egg whites and 1 whole egg beaten together
1/2 tomato, chopped

Snack
10 raw almonds
2 tbsp dried cranberries

Lunch
4 oz lean roast beef
1/4 cup sauerkraut
1 tbsp mustard
1 slice rye bread
1 cup shredded romaine lettuce
1 tbsp light Italian dressing
1 dill pickle
Spread mustard on bread, layer roast beef and sauerkraut onto bread. Serve with salad and pickle

Snack
Smoothie (same as before or replace with strawberries)

Dinner
Chicken burrito with rice and beans
4 oz broiled, skinless chicken breast
2 tbsp salsa
1 low-fat whole wheat tortilla
1/4 cup canned pinto or black beans
1/4 cup brown rice
Arrange chicken and salsa on tortilla, then heat in oven or microwave. Toss rice and beans together.

Workout-Turbo Sculpt

Day Four
Breakfast
1 cup cottage cheese
1/2 cup fresh raspberries

Snack
1 pear
4 1oz slices lf cheddar or colby cheese

Lunch-Turkey sandwhich or wrap
3 1oz slices turkey
1 slice whole wheat bread or whole wheat tortilla
4 leaves romaine lettuce
1 tsp mustard
2 slices tomato
1 oz raw avocado

Snack
Smoothie

Dinner
3 oz baked or broiled halibut
1 cup steamed broccoli
2 cups shredded lettuce
1/2 oz vinegar
1 tbsp olive oil

Workout - Cardio Party

Day 5
Breakfast
5 egg whites and 1 whole egg scrambled
3 slin slices of deli turkey breast meat

Snack
Blueberry Smoothie

Lunch-Chicken Pita
3 oz broiled skinless chicken breast, sliced
2 slices tomato
1 cup alfalfa sprouts
1 cup shredded lettuce
1 1/2 tbsp ff ranch dressing
1 lf whole wheat pita

Snack
1 tbsp peanut butter
1 piece whole wheat or multi-grain bread, toasted

Dinner
3oz lean beefsteak or flank steak, broiled
1 cup brussel sprouts, steamed
1 cup shredded lettuce
1 tbsp light italian dressing

Workout - Cardio Party

Day Six
Breakfast-Omlet
5 egg whites and 1 whole egg, beaten together
1/2 cup black olives, chopped
1/2 oz feta cheese
1/4 medium tomato, chopped

Snack
1/2 apple or 1 cup red grapes
2 slices lf cheddar cheese

Lunch
3 slices lean turkey
1 small lf whole wheat pita
1 tbsp hummus
4 lettuce leaves
2 slices tomato
1 tsp mustard

Snack-Smoothie
1 Tbsp peanut butter
1/2 banana
1 scoop whey protein powder
1 cup skim milk
Mix together in blender

Dinner-Grilled Tuna Salad
4oz raw, fresh tuna steak
1/4 cup water chestnuts, chopped
1/2 oz sesame seeds
2 tbsp lime soy vinagrette*
1 oz soybeans
1/4 cup papaya
2 cups arugula

Grill tuna for two to four minutes on each side, then slice thinly. Arrange arugula on plate. Sprinkle soybeans and water chestnuts on top. Add papaya and tuna last. Garnish with sesame seeds and drizzle with lime soy vinaigrette.

*Combine 1/2 cup rice vinegar, 1/2 cup low sodium soy sauce, 1/2 cup fresh lime juice, 2 tsp dark sesame oil, 2 tsp lemon zest, 2 tsp fresh ginger, 4 cloves minced garlic.

Workout - Turbo Sculpt

Day Seven
Breakfast-Burrito
3 egg whites and 1 whole egg, scrambled together
1 small lf whole wheat or low carb tortilla, warmed
1/4 cup canned pinto or black beans
2 tbsp salsa

Snack
Strawberry protein smoothie

Lunch-Chicken Salad
4 oz broiled skinless chicken breast, chopped
1/4 cup onion, chopped
1/2 cup cucumber
1/2 cup arugula
1 cup romaine lettuce, chopped
1 tbsp Italian dressing

Snack
1/2 cup lf cottage cheese
1 sliced tomato

Dinner
4 oz lean boneless, broiled pork chop
1/2 apple

Workout-Cardio Party

Day Eight
Breakfast-Omlet
6 egg whites, beaten together
1/2 oz ff parmesan cheese
1 medium tomato

Snack
20 almonds

Lunch- Salmon Salad
4 oz salmon
1/4 cup onion, chopped
1/2 cup arugula
1 cup shredded romaine lettuce
1 tbsp italian dressing

Snack - Strawberry Protein Smoothi

Dinner
4 oz boneless, skinless chicken breast, baked or broiled
1 cup frozen peas and carrots

Workout - Cardio Party

Day Nine
Breakfast
1 cup lf cottage cheese
1/2 cup fresh raspberries

Snack-Smoothie
1/2 cup mango
1 scoop whey protein powder
1/2 cup plain lf yogurt
1/2 cup water or ice as needed
1 tbsp flaxseeds (optional)
Mix ingredients in blender.

Lunch-Chicken Curry
2oz broiled skinless chicken breast, chopped
1/4 cup cooked long-grain brown rice
1/2 cup raw cauliflower
1/4 cup chickpeas
1/4 clove garlic
1 oz tomato paste
3/4 cup low sodium chicken broth
1/2 tbsp curry powder

Simmer broth, then add curry powder, tomato paste, and vegetables. Cover with lid, and cook until tender. Add chicken and heat through, serve over brown rice.

Snack
2 stalks celery
1 tbsp peanut butter

Dinner-Kebabs
3 oz chicken breast, baked or broiled
1/2 cup onion
3 strips yellow pepper
1/4 cup pineapple
1/2 cup cherry tomatoes
1/2 oz vinegar
1 tbsp olive oil
Thread chicken, pineapples, and vegetables onto skewers, drizzle with vinegar and oil and cook on grill.

Workout- Turbo Sculpt

Day Ten
Breakfast-Omlet
5 egg whites and 1 whole egg, beaten together
1 cup raw broccoli, chopped
1/2 oz feta cheese, crumbled

Snack
3 stalks celery
1 tbsp peanut butter

Lunch-Turkey burger
3 oz cooked ground turkey
2 slices tomato
1 slice onion
1 tsp mustard
1 tbsp ketchup
3 leaves romaine lettuce
1 cup alfalfa sprouts

Snack
1 cup plain nonfat yogurt
1 kiwi, peeled and sliced
1 tbsp flaxseeds (optional)

Dinner-Chicken Pita
2 oz broiled chicken breast, sliced
1/2 cup onion, chopped
1/2 cup shredded lf swiss cheese
1/2 cup tomato sauce
1 small lf whole wheat pita
Heat tomato sauce, add onion, cover pan and cook until tender. Place chicken in pita, pour sauce over, and top with cheese.

Workout- Cardio Party

Posts: 11,618
2/23/08 10:55 A

You can always do more, but if you do, bump up your calories when you do (say by 150 calories per 1/2 hour). There are some ladies on our team that workout 3 hours a day! :)

Shani

current weight: 135.6

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Posts: 375
2/23/08 9:21 A

Hi, I have another question for all of you that probably know more about losing weight than me.

I have the TJ Fat Blaster video. I really work up a sweat and get tired. But I wondered if 30 minutes is enough for one day. Should I do it twice (morning&afternoon) or do something like the KP&J or Cardio Party1 with it. I want to do enough but not so much that I'll put my body into starvation mode.

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Posts: 375
2/22/08 10:59 A

Thank you. I'll start being more precise about putting in everything I eat. And make it open. I try and eat healthy (not this morning). So I'll make it open too. Thanks again.

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Posts: 11,618
2/22/08 10:21 A

It may not be enough, but it also may. Gotta love answers like that, huh? Try staying at that range, and seeing how it goes. If you stall out and don't lose 2 weeks in a row, then add more calories. Also, judge by your energy level (not your hunger pains or cravings). If you have plenty of energy then you are probably doing fine, but if you feel tired and worn out then you probably need to increase it a bit.

If you start using the nutrition tracker (or sharing it), I can start looking at what you are eating and give you pointers.

Shani

Edited by: SHANIMCK at: 2/22/2008 (10:21)

current weight: 135.6

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Posts: 375
2/22/08 9:47 A

Calorie Intake Question

I have been trying my best to keep up with my calorie intake. I try to stay in the 1300 &1500 range. I exercise at 5 to 6 times a week, doing Turbo Jam, KP&J and Fat Blaster and some type of ab exercises. Am I eatting enough?

It all confuses me, you want to eat less to lose, but if you eat to little you won't lose. Then you have to factor in exercise. Help please...

current weight: 184.2

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140

Posts: 258
2/21/08 5:10 P

ADKMOM - thank you!

SparkPoints: (46,632)
Fitness Minutes: (42,506)
Posts: 4,504
2/20/08 4:24 P

Turbo Sculpt is there, that is the only other strength training video in Maximum Results. If you are referring to Cardio Party or 20 MWO you enter those as cardio.

Posts: 258
2/20/08 1:15 P

Hello everyone,

Thanks so much for posting the reps for the workouts. Is there anyway to get the ones for the Maximum Results Package? I see the one for Ab Jam but does anyone have any more? Thanks so much!

SparkPoints: (17,011)
Fitness Minutes: (15,115)
Posts: 1,290
2/19/08 6:35 P

Thank you so much ladies. I just finished putting these in my strength training and I'm excited to workout tomorrow :) I actually want to do it again tonight. Lol.

current weight: 170.8

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Posts: 1,109
2/8/08 5:10 P

Thanks for the great information!!! I am new to this team and these workouts and this all helps so much!

May Minutes: 0

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960

Posts: 1,091
2/7/08 12:07 P

Love the info on this board.... Thanks all!

current weight: 146.0

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Posts: 11,618
2/6/08 10:35 P

Yeah, you are probably too low. You could probably go as high as 1500-1700 a day and lose, and have more energy. But look for healthy ways of increasing those calories! More fruits & veggies, lean proteins, etc... :)

Shani

current weight: 135.6

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122

SparkPoints: (17,545)
Fitness Minutes: (13,221)
Posts: 1,699
2/6/08 10:23 P

I am burning 300-500 calories a day 5-7 days a week.

Pounds lost: 19.0

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Posts: 11,618
2/6/08 9:32 P

I'd say your calorie range was probably too low. No monthly is another possible sign of too little calories. How much exercise are you doing? Consider going into the doctor and print out a week or two of tracker info to take with you. He/she should be knowlegable enough to tell you if you aren't eating enough. In the meantime though, consider eating what your new range is. I found that at times when I did that I actually started losing more weight and gained energy.

What you describe sounds like being in starvation mode, but it could be something else too so go to the doctor! If you are short on cash and not ready to see the doctor, start off by increasing the calories and see if it helps.

Shani

current weight: 135.6

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122

SparkPoints: (46,632)
Fitness Minutes: (42,506)
Posts: 4,504
2/6/08 7:52 A

I think if you are not having a monthly cycle something is wrong. You should make an appointment with a dr. Other than that, sometimes your body just gets used to what you are doing, if you are eating the same calories every day and doing th same workouts you might have to mix it up a bit. CHOCOLATE seems to be pretty successful with calorie cycling, she stays at the low end of her calorie range for a couple of days, then the high end, then in the middle etc. It makes sense. But, I would definitely see a dr. about your cycle, there might be something more going on.

SparkPoints: (17,545)
Fitness Minutes: (13,221)
Posts: 1,699
2/5/08 11:18 P

I need help, please!

This is week five of zero weight loss. I first just thought I was at a plateau but I am starting to wonder? Yesterday I completed my first Turbo Sculpt and went to enter in all the set/reps and took it off auto spark generated. I was successful at getting it in and saving it as a workout. Proceeded to nutrition to add dinner and my calorie intake goal range had be extremely uped. I contacted sparkpeople to see if they changed my settings and they emailed back that they go by weight age height etc.

So now I am wondering if maybe they were uped for excercise minutes. I had calorie range set at 1300-1400. Is that too low? Could that be the reason I am not losing, have no energy and no monthly? Do I have to reset my sparkpeople to find out what my intake should be?

Any help with this would be great, I am really stress about this.

Pounds lost: 19.0

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Posts: 11,618
1/27/08 6:46 P

The chest strap kind are more accurate (and easier to use). The kind that has the alarm can help you to either work harder or slow it down when you're pushing it too hard. :)

Shani

current weight: 135.6

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Posts: 1,163
1/27/08 1:03 P

Oh actually i think the one the others were telling me about was a watch type thing. It didn't have a chest strap, but was supposed to tell calories burned and what your heart rate was and there was another higher priced one (around 80 if I remember right) that had an alarm if you were not working out in your heart rate zone, and another if you went higher than it. Are those good investments? Or should I look for the chest strap kind?

kate

current weight: 208.9

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Posts: 11,618
1/27/08 9:33 A

Kate, just make sure it is one with a chest strap and not one that you have to stop and put your fingers on. Also make sure it tells you the calories you burned. Otherwise, it might not be that great of an investment.

Shani

current weight: 135.6

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122

Posts: 1,163
1/27/08 9:06 A

Ok Shani, thanks! :) I'll run to WalMart today and see if I can't pick up a heart monitor. I know some people got one from there for like 35, and the cheapest one at target was 50! We don't have lots of extra, so gotta cut where I can. :) But since I LOVE seeing all those calories being used up, I think it'll definitely be a good investment.

Kate

current weight: 208.9

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Posts: 11,618
1/26/08 10:39 P

SparkPeople says to consider the calories you burn when you sculpt a bonus, but I don't know how to consider circuit training (which is what most of the video strength workouts are) since the calorie burn is higher. For Turbo Sculpt, if I had no heart rate monitor, I would not enter it as cardio. You don't burn as much as you'd want. Because I have a HRM I do enter the calories... maybe 175?

current weight: 135.6

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Posts: 1,163
1/26/08 3:18 P

I entered some of the TJ Turbo Sculpt that I just did today, but it doesn't change how many calories I burned (I also did 2o mins on the gazelle). How do I know how many I burned? Do I have to enter the Sculpt not only as a strength training but as cardio too? I usually enter the CP1 or the 20 mins workout as cardio. Didn't think the sculpt didn't real work under cardio heading, but I want to now every little calorie I'm burning. lol

Kate

current weight: 208.9

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174

SparkPoints: (57,171)
Fitness Minutes: (53,353)
Posts: 10,164
12/5/07 10:19 A

I just tried to enter all of this into my strength tracker, don't think htere are that many hours in the day. I give you credit for posting all of this. In my tracker, they will be listed by name but not by all the seperate exercises included in them.

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Posts: 11,618
10/13/07 12:00 A

You can save the workouts so that once done, you only have to select the workout name and then it enters every exercise for you. Very sweet... but you have to have it so that you manually enter the strength program rather than have SP do it for you.

Shani

current weight: 135.6

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Posts: 966
10/12/07 4:15 P

OMG!! I just found this thread!! Thank you so much for putting in the time and effort to write out these workouts!! Thank you!!!

Pounds lost: 17.6

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Posts: 50
8/18/07 1:37 P

yea i have just decided to keep track of my strength training on my own, cuz like you said its a pain in the butt to enter it here.

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SparkPoints: (0)
Fitness Minutes: (1,972)
Posts: 802
8/13/07 1:14 P

I have my strength as Spark generated as well, and don't even enter Turbo Sculpt or Ab Jam in my exercise tracker because it's too much of a headache to enter every time I do it.

Posts: 11,618
8/9/07 3:20 P

Oh yeah! I haven't had mine on theirs for so long that I forgot about that part! LOL

current weight: 135.6

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SparkPoints: (46,632)
Fitness Minutes: (42,506)
Posts: 4,504
8/9/07 12:09 P

I want to point out that you can't do this if you have your settings as SP Generated strength training. I have been trying to figure out how to do this for months and finally figured that out. If you have it set for SP Generated you have to add each one as a separate exercise, not as a workout.

This is such a relief to figure it out, I was feeling so stupid!

Posts: 50
8/9/07 10:58 A

aww man. doh!
lol

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Posts: 11,618
8/9/07 10:56 A

Look at the strength tracking more carefully. There are some tabs in teh window that pops up when you choose add strength that enables to you create workouts. Once you create the workout, you can choose that workout again and again without typing everything in again!

Sorry... it happened to me at first too!

Shani

current weight: 135.6

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Posts: 50
8/8/07 9:27 P

Are we supposed to record all of this info every time we do the strength training? Cuz I put in all this info the other day under my MWF strength training and it didnt save for every other day...just added it to that day.

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SparkPoints: (9,386)
Fitness Minutes: (3,779)
Posts: 537
6/27/07 11:14 A

Thanks for all the great information!!!!!

Posts: 246
6/21/07 1:20 P

KICKEN' CORE
============

HOPE THIS HELPS...THESE ARE THE REPS FOR THE STRENGTH TRAINING PART OF KICKEN' CORE:
(sorry for misspelling a few things)

squat with ball-----------------------9
march w/ball in front knee lift-------8
march w/knee lift ball to side--------8
march with ball over head-------------8
march w/knee lift fast ball overhead-16
kupawara with ball right-------------16
squat and sweep ball left------------10
kupawara with ball left--------------16
squat and sweep ball right------------8
horse stance wheel with ball---------24
squeeze ball with legs and speed bag-30
squeeze ball and speedbag with side bend--23
squat and side bend while picking up ball w/kneeR&L--17
squat with ball squeezed between legs---8
leg lift with ball overhead R&L--------13
leg lift while bringing knee in R&L with ball ---16
crunch on ball--------18
rolling crunch with heels-----12
side crunch on ball------20
wheel on ball-----16
zig zag wheel on ball------16
stretch back over ball-----1
assisted crunch-----8
assisted crunch L&R knee lift------16
push up on ball-----9
back lift on ball------13

THIS IS THE LAST 15 MINUTES OF KICKEN' CORE. THERE IS ALSO A COOL DOWN THAT I DID NOT ADD.

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Posts: 11,618
6/18/07 11:07 A

LOWER BODY JAM
==============

Shoulder Rolls - 1 set of 8 reps
Double Bob with jab to the front - 1 set of 4 reps
Double bob with jab to side - 1 set of 4 reps
Lunges - 2 set of 2 reps
Pick and Place Lunges - 2 set of 3 reps (5 lbs)
Military press with squat - 1 set of 4 reps (5 lbs)
Squat with Row - 1 set of 4 reps (5 lbs)
Hip Flexor - 2 sets of 4 reps
Hamstring stretch - 2 sets of 2
Cat/Cow Pose - 1 set of 4
Overhead reaches - 2 sets of 8
Shoulder Drop - 1 set of 4
Tapping with band - 1 set of 8
Two taps with band - 1 set of 8
Standing Abduction with Leg Lift (band) - 1 set of 8
Standing Leg Lifts with Band - 1 set of 8
Squats - 1 set of 8
Squat with Leg Curl using band - 2 set of 8
Leg Curls with Band pulses - 2 set of 8
Squats - 2 set of 8
4 Corner Lifts with band - 2 sets of 2
Squats - 2 set of 8
Quadricep Leg Extentions with band - 2 set of 8
Squat with Knee Up with band - 1 set of 8
Mud Run - 3 set of 8
Walking Lunges - 4 set of 8 (10 lbs)
Wide Leg Squats with Dumbbell - 1 sets of 8 (10 lbs)
Wide Leg pulse squats with Dumbbells - 4 sets of 3 (10 lbs)
Pick and Place Lunges - 1 set of 4 (5 lbs)
Side Lunge with Single Row - 2 sets of 8 (5)
Squat with Row - 2 sets of 8 (5)
Squat with Knee Up - 1 set of 12 (5)
Inner Thigh Squat with Leg drag - 4 sets of 4 (10)
Wall Squats - 1 set of 4 (10)
Squat (pulsing) - 1 set of 8 (10)
Standing slow motion side kick - 2 sets of 12
Squat with Knee Up - 2 sets of 8
Squat & Kick - 4 sets of 4
In Out In Kick Front - 2 sets of 4
Cat/Cow Pose - 1 set of 2
Lying Bent Leg Abduction with Band - 6 sets of 8
Bridge-Ups - 8 sets of 8
Draw Circles - 4 sets of 8

current weight: 135.6

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122

Posts: 11,618
6/18/07 11:06 A

AB JAM
======
(Thanks Kat MUMMAKATZ)

STANDING (10 minutes)
Tuck
Fan arms up, flat back x 2
Tuck and shake x 4
Tuck, right crunch, tuck, left crunch x 2
Tuck, right crunch, tuck, left crunch faster x 8
Fan arms up, flat back x 2
Standing side crunches x 32 (16 each side)
Upright figure eights x 16 (8 each side)
Upright rows x 16 (8 each side)
Elbows down and back slow, 4 each side
Elbows down and back at tempo, 4 each side
Fan arms up, flat back x 2
Capoeira wheels x 4, side crunches x 4
Capoeira wheels x 4, side crunches x 4
Capoeira wheels x 8, side crunches x 8
Capoeira wheel right, left, right, together x 3, each side
Capoeira wheel right, left, right, together x 2, alternating sides
Row right, left, right, together x 4, each side
Row right, left, right, together x 2, alternating sides
Punch right, left, right, left, zigzag, side crunch lifting hip x 4, on right
Punch right, left, side crunch lifting your hip x 8, on right
Flat back, round up x 4
Punch right, left, right, left, zigzag, side crunch lifting hip x 4, on left
Punch right, left, side crunch lifting your hip x 8, on left
Shake and Shed x 8
Side leg lifts, touching down in between x 8 on right
Side leg pulses, keeping leg up x 16 on right
Side leg lifts, touching down in between x 8 on left
Side leg pulses, keeping leg up x 16 on left
Fan arms up, flat back x 2

FLOOR (10 minutes)
Pelvic tilts x 8
Crunches x 8
Single leg stretches slowly x 4
Single leg stretches at tempo x 8
Single leg stretches alternating elbows side to side x 8
Single leg stretches alternating arms side to side x 16
Leg drops x 6
Crunches x 4, slower crunches x 4
Stretch
Walk hands up and lift legs left, right, left, right supported x 2
Walk hands up and lift legs left, right, left, right unsupported x 2
Walk hands up and lift legs left, right, left, right unsupported and snake back x 2
Side crunches x 16
Side crunches pulsing to right x 8
Side crunches pulsing to left x 8
Stretch
Cross punches and zigzags x 4
Cross punches and zigzags higher x 4
Crossover crunches x 8 right
Crunches x 4
Crossover crunches x 8 left
Crunches x 8
Alternating crossover crunches x 8 each side
Tuck and reverse crunches x 8
Seated leg tucks right, centre, left, centre x 4
Pulsing seated leg tucks right, centre, left, centre x 4
Stretch
Up dog
Child’s pose

current weight: 135.6

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122

Posts: 11,618
6/18/07 11:05 A

Turbo Sculpt
============
Shoulder rolls - 1 set x 8 reps
Cross Punches - 1 x 2
Hook Punch - 1 x 2
Pick and Place Lunges - 1 x 2
Wide Leg Squats with Dumbbell - 1 x 4
Dumbbell Squats with Rows - 3 x 4
Pick and Place Lunges - 1 x 2
Calf Stretch - 1 x 8
Hip Flexor - 2 x 2
Single Hamstring Stretch - 2 x 2
Cat/Cow Pose - 1 x 4
Shoulder Drop - 1 x 5
Forward Lunges with dumbbells - 8 x 3
Squats with Lateral Leg Lifts & Lateral Raises - 1 x 8
Curtsey Lunges with Bicep Curls - 8 x 3
Wide Leg Squats with Lat Raises - 10 x 3
Single Leg Curl with Bicep Curl - 1 x 4
Rear Extension with Bicep Curl - 1 x 8
Rotation Curl - 2 x 4
military Press - 1 x 12
military Press on Toes - 1 x 3
Military Press with Heel Lift - 1 x 20
Varied Width Squats with Dumbbells - 1 x 4
Dumbbell Triceps Kick Backs - 3 x 8
Tricep Press - 2 x 8
Dumbbell Squats - 2 x 4
Dumbbell Squats with Rows - 2 x 4
Wide Leg Squats with Dumbbell - 2 x 4
Wide Leg Squats with Lat Raises - 2 x 4
Wide Leg Squats with Lat Raises - 2 x 4
Single Leg Squats with Foot Push & Lat Raise - 1 x 4
Dumbbell Lateral Raises - 1 x 4
Dumbbell Frontal Plane Lifts - 2 x 2
Dumbbell Lateral Raises - 3 x 2
walking Lunges - 4 x 4
Walking Lunges - 4 x 2
Lunges with Knee Pulls - 1 x 8
Reverse Lunges (Dips) - 2 x 4
One-Arm Dumbbell Rows - 2 x 4
Dumbbell Reverse Flys (Rear Delts) - 2 x 4
Cat/Cow Pose - 1 x 3
water Toss - 1 x 2
Double Arm Held Row - 1 x 5
Alternating Lunge w/Plie with Dumbbell - 1 x 2
Wide Leg Squats with Dumbbells (pulses) - 1 x 4
Wide Leg Squats on Toes with Dumbbells - 1 x 4
Wide Leg Squat with Single Toe Lift with Dumbbells - 1 x 4
Military Press - 1 x 8
Arnold Press - 1 x 8
Wide Leg Squats with Dumbbell - 1 x 20
Shotput Squats - 2 x 6
Single Leg Squats - 2 x 8
Dumbbell Squats - 2 x 8
Dumbbell Flys - 1 x 8
Dumbbell Flys (in,out,in) - 2 x 6
Dumbbell Flys (slow) - 1 x 2
Dumbbell Flys (partial) - 1 x 4
Plank - 2 x 1
Side Plank - 1 x 1
Plank with Knee Pulls - 2 x 8
Lying Elbow to Knee crunches - 4 x 8
Lying Elbow to Knee Crunches (pulses) - 2 x 4

I may be off on some of the counts, and I'm sure I've mislabeled some of the moves since she doesn't always name them and I had to be inventive...

current weight: 135.6

150 143 136 129

122

Posts: 11,618
6/18/07 11:04 A

3T: Totally Tubular Turbo
=========================
(thanks Susan NYKOOSA for doing this for us!)

~~~~~WARM UP~~~~~
ROLL ARMS-16 REPS
FRONT PUNCH W/ SIDE STEP-2 REPS
SIDE PUNCH W/SIDE STEP-2 REPS
HOOK PUNCH W/SIDE STEP-2 REPS
UPPER CUTS W/SIDE STEP-2 REPS
DOUBLE SIDE STEP-8 REPS
DOWN & UP W/ LEGS & FRONT PUNCH-15 REPS
SQUAT-16 REPS
SQUAT W/ KNEE LIFT-4 REPS
PILATE WITH FULL ARM CIRCLE-4
PILATE WITH HALF ARM CIRCLE-4
HAMSTRING STRETCH WITH ARM CIRCLE-16(EACH SIDE 8)
BICEPT/TRICEPT STRETCH-30
HIP FLEXOR-16
SHOULDER DROP-8
LUNGE TO THE RIGHT-4
LUNGE TO THE LEFT-4
~~~~~~WORKOUT~~~~~~
FRONT BICEPT CURLS-8
FRONT BICEPT CURLS SINGLES-16
FRONT BICEPT CURLS PULSE-32
SIDE BICEPT CURLS-4
SIDE BICEPT CURLS SINGLES-14
SIDE BICEPT CURLS PULSE-32
BALANCE ON RIGHT LEG WITH SIDE LEFT LEG LIFT-8
BALANCE ON LEFT LEG WITH SIDE RIGHT LEG LIFT-8
BALANCE ON RIGHT LEG WITH LEFT LEG BACK LIFT-8
BALANCE ON LEFT LEG WITH RIGHT LEG BACK LIFT-4
BALANCE ON RIGHT LEG WITH LEFT LEG BACK LIFT PULSE-15
BALANCE ON LEFT LEG WITH RIGHT LEG BACK LIFT PULSE-16
PULSE LEG IN AND OUT-4
LATERAL RAISE BOTH ARMS-14
SINGLE ARM LATERAL RAISE RIGHT ARM-16
SINGLE ARM LATERAL RAISE LEFT ARM-16
DOUBLE ARM LATERAL RAISE RIGHT ARM-8
DOUBLE ARM LATERAL RAISE LEFT ARM-8
LUNGES DOWN 2 AND UP 2-RIGHT-4
LUNGES DOWN 2 AND UP 2-LEFT-4
SINGLE SQUATS WITH LEG EXTENSION RIGHT-8
SINGLE SQUATS WITH LEG EXTENSION LEFT-8
SQUATS-16
SQUATS WITH A HOLD DOWN-6
TRICEPTS(OVERHEAD) RIGHT-7
TRICEPTS(OVERHEAD) LEFT-4
TRICEPTS(OVERHEAD) SINGLES RIGHT-8
TRICEPTS(OVERHEAD) SINGLES LEFT-8
TRICEPTS(OVERHEAD) PULSE RIGHT-16
TRICEPTS(OVERHEAD) PULSE LEFT-16
TRICEPT KICKBACKS RIGHT-4
TRICEPT KICKBACKS LEFT-4
TRICEPT KICKBACKS SINGLES RIGHT-8
TRICEPT KICKBACKS SINGLES LEFT-8
TRICEPT KICKBACKS PULSE RIGHT-16
TRICEPT KICKBACKS PULSE LEFT-16
SQUATS DOWN 2 AND UP 2-4
SQUATS DOWN HOLD-4
SQUATS PULSE-16
WIDE ROW-16
WIDE ROW SLOW-4
WIDE ROW SINGLES-8
CLOSE GRIP ROW-4
CLOSE GRIP ROW SLOW-4
CLOSE GRIP ROW PULSE-16
OUTER THIGH WITH BAND(LAYING ON BACK. LEGS UP)-4
OUTER THIGH WITH BAND PULSE(LAY ON BACK,LEGS UP)-32
KNEE DROPS-16
KNEE DROPS WITH EXTENSION-16
CROSS ANKLES(SCISSORS WITH LEGS)-20
CRUNCH WITH LEGS LIFTED AND KNEES BENT-8
CRUNCH WITH LEGS LIFTED AND STRAIGHT-8
LEAN BACKS-16
CRUNCH WITH TWIST AND LEGS LIFTED AND BENT-8
SIDE BEND WITH SWIVEL-8
PLANK WITH KNEE BROUGHT IN-RIGHT-4
PLANK WITH KNEE BROUGHT IN-LEFT-4
PLANK WITH LEG LIFT-RIGHT-4
PLANK WITH LEG LIFT-LEFT-4
MODIFIED PUSH-UP-14
~~~~~COOL DOWN~~~~~
CHILDS POSE-3
QUAD STRETCH BOTH LEGS
BOW STRETCH
MOVING CAT STRETCH
PLANK POSE WITH FOLD FORWARD
STRETCH LOOKING OVER SHOULDER BOTH SIDES
SITTING ANGULAR STRETCH WITH RIGHT/LEFT ELBOW TO THE SKY.

I HOPE THAT DIDN'T CONFUSE ANYONE. ALL OF THESE REPS ARE DONE USING THE RESISTANCE BAND(EXCEPT WARM UP AND COOL DOWN, AND THE CRUNCHES.)

current weight: 135.6

150 143 136 129

122

Posts: 11,618
6/18/07 11:03 A

In an effort to get you information as quickly as possible, we've come up with a list of answers to frequently asked questions.

* What is Turbo Jam?
Turbo Jam is a series of workouts developed by Chalene Johnson and distributed by Beachbody. She uses elements from kickboxing, Capoeira, martial arts, and dance and mixes it with great music to make a workout program that is fun and easy to stick with.

* Where can I buy Turbo Jam workouts?
www.beachbody.com and www.qvc.com are both authorized distributors.

* How often should I work out?
That is up to you but as often as you can! The more you do, the better your cardiovascular health, muscle strengthening and the greater the calories you burn each week. Still, you need to listen to your body and do the workouts at the intensity you can handle. It is good to give your muscles a break especially after doing some sculpting (weight lifting). They need time to repair themselves and you want to give them time to do that. Do strength training every other day or at least two times a week.

* What should my calorie level be when I'm using Turbo Jam?
Basically you need to add back calories so that you net out at no less than 1200 calories if you are trying to lose weight. (Calories eaten - calories burned must be greater than 1200 calories). Otherwise your body might think that you are starving yourself and alter your base metabolism. SparkPeople's goal calculator is great at figuring this out for you. Just make sure that you are adequately reflecting the amount of calories you're burning when you enter your cardio.

* How can I know how many calories I'm burning?
SparkPeople's fitness tracker has an entry for kickboxing that comes pretty close to what you are probably burning during any of the cardio workouts. The way to be sure of how many calories you are burning is to use a heart rate monitor.

* So, how do I find a good heart rate monitor?
You want one with a chest strap and a wrist band. The chest strap is the best way to make sure you get a good measure of your heart rate. The monitor should take your height, weight and gender into account and should calculate your calories for you. The more you pay for them, generally the more they do, but a fairly basic model that covers these things should work fine for Turbo Jam. Several of us like the Polar F4 model (and some who run like the F6), but there are many makes and models out there.

* Is there something I can do to maximize my results with Turbo Jam?
Eat well and drink lots of water! Make sure you are tracking your calories so that you don't overeat. It is easy to do… Look at the materials that come with the basic Turbo Jam package. There are some great eating recommendations for ways of increasing your protein intake and decreasing your simple sugar dependence. Water is essential for basic health, but you lose a lot of water doing these workouts. You also really work the muscles and they need water to help repair themselves.

* What are the Turbo Jam workouts available?
There are currently 5 different packages. We refer to them by abbreviations a lot on the team so the abbreviations are listed here too.

Maximum Results Package:
Learn & Burn - L&B
20 Minute Workout - 20MW
Cardio Party (frequently referred to as Cardio Party 1) - CP1
Turbo Sculpt - TS
Ab Jam - AJ
Punch, Kick & Jam - PK&J
plus:
"elite 11" flash cards
guidebook,
weighted gloves
Turbo Slim diet/exercise plan

Fat Burning Elite Package:
Fat Blaster - FB
3T (Totally Tubular Turbo) - 3T
Cardio Party Mix 3 - CP3
plus:
turbo sculpting band

Deluxe Package:
Lower Body Jam - LBJ
Cardio Party Mix 2 - CP2
plus:
thigh toner band

Live Package:
Booty Sculpt & Abs - BS&A
Cardio Party Remix - CPR

Get on the Ball Package:
Total Body Blast - TBB
Kickin' Core - KC
plus:
stability ball

*Are there any rotations out there?
There are many but here are some possibilities.

"Beginner Rotation"

Week 1
Monday - Learn & Burn
Tuesday - Learn & Burn
Wednesday - 20 Minute
Thursday - 20 Minute
Friday - Rest
Saturday - Rest
Sunday - Rest

Week 2
Monday - 20 Minute
Tuesday - 20 Minute & Ab Jam
Wednesday - Cardio Party
Thursday - 20 Minute & Ab Jam
Friday - 20 Minute
Saturday - Rest
Sunday - Rest

Week 3
Monday - 20 Minute & Ab Jam
Tuesday - Cardio Party
Wednesday - Turbo Sculpt & Ab Jam
Thursday - Cardio Party
Friday - 20 Minute & Ab Jam
Saturday - Rest
Sunday - Rest

Week 4
Monday - Cardio Party
Tuesday - Turbo Sculpt & Ab Jam
Wednesday - 20 Minute
Thursday - Cardio Party
Friday - Turbo Sculpt & Ab Jam
Saturday - Rest
Sunday - Rest

"Advanced Rotation"

Week 1
Monday - Learn & Burn
Tuesday - 20 Minute
Wednesday - Cardio Party
Thursday - 20 Minute
Friday - Cardio Party
Saturday - Rest
Sunday - Rest

Week 2
Monday - Cardio Party
Tuesday - 20 Minute & Ab Jam
Wednesday - Cardio Party
Thursday - 20 Minute & Ab jam
Friday - Cardio Party
Saturday - Rest
Sunday - Rest

Week 3
Monday - Cardio Party
Tuesday - Turbo Sculpt
Wednesday - 20 Minute & Ab Jam
Thursday - Turbo Sculpt
Friday - Cardio Party
Saturday - Rest
Sunday - Rest

Week 4
Monday - Cardio Party
Tuesday - Turbo Sculpt & Ab Jam
Wednesday - Cardio Party
Thursday - Turbo Sculp & Ab Jam
Friday - Cardio Party
Saturday - Rest
Sunday – Rest

"The Advanced Rip You Up TJ Rotation"
WEEK 1
1. Cardio Party 3
2. 3T-Totally Tubular Turbo
3. Punch, Kick, and Jam
Ab Jam
4. Fat Blaster
5. Cardio Party 2
6. BootSculpt
Cardio Party Remix - CPR
7. Semi-Rest:Ab Jam - 10 minutes

WEEK 2:
1. Cardio Party 3
floor ver. of AB Jam
2. Booty Sculpt Turbo Jam Live
Cardio Party Remix
3. Punch, Kick & Jam - 1/2 with hand gloves
standing version of AB Jam
4. Fat Blaster (30 min.)
3T - Totally Tubular Turbo
5. Lower Body Jam
6. Cardio Party 2
Ab Jam Standing and floor
7. SEMI-REST DAY ACTIVITY:
Brisk Walk OUTSIDE...with family or close friend (1 HR)


WEEK 3

1. Cardio Party Remix
Fat Blaster
2. Booty Sculpt
Punch, Kick, Jam w/gloves
3. Turbo Sculpt
AB Jam floor version
4. Cardio Party 1
5. Fat Blaster
6. Lower Body Jam
Cardio Party 3
7. Rest

WEEK 4

1. Cardio Party 1
Turbo Sculpt
2. Rest- or friend/family walk
3. Punch, Kick, Jam w/gloves
BootSculpt-Live
4. Fat Blaster
3T-Totally Tubular Turbo
5. Cardio Party 2
6. CPR- Cardio Party Remix
7. Lower Body Jam

* What is the difference between Turbo Jam and Turbo Kick?
Turbo Kick is the live version of Turbo Jam offered at fitness clubs.

* Have more questions? Just ask in the questions thread in this section!!!

Shani

Edited by: SHANIMCK at: 8/3/2007 (17:02)

current weight: 135.6

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