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LEEPFROG95's Photo LEEPFROG95 Posts: 28,428
1/4/12 8:05 P

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Jan.5
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Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments...

~~~YOUR QF CHALLENGE is for the "BICEPS & TRICEPS"~~~

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emoticon PART 1 OF ALL ABOUT emoticon ARMS COMBO emoticon
emoticon Side Push-Ups: Lie on your left side with your left leg bent and slightly behind you. Your right leg should be extended diagonally from your hip. Wrap your left arm around your waist and bend your right arm. Put your right hand on the floor between your left elbow and shoulder.
Keeping your feet on the floor and your left arm around your waist, press into the floor with your right hand to extend your right arm fully. Slowly bend your right arm to lower your torso and finish the exercise.
SHOW ME HOW LINK www.youtube.com/watch?v=cTJaQGR99pQ
emoticon Challenge Yourself to do Complete 12 repetitions, then switch sides. Work up to 2 sets of 24 on each side.

emoticon PART 2 OF ALL ABOUT emoticon ARMS COMBO emoticon
emoticon emoticon WEIGHTED emoticon WORKOUT emoticon emoticon
emoticon Backward curls: Grasp two 5- to 8-pound dumbbells; let them rest on your thighs as you stand with feet shoulder-width apart.With palms facing your thighs, keep your wrists straight as you bend your elbows to bring the weights up toward your shoulders. Lower the dumbbells to complete the exercise. If you dont have hand weights you can use cans of soup or bottles of water ....just an idea.
~~~SHOW ME HOW LINK www.ehow.com/video_4935824_reverse-g
ri
p-bicep-curls.html

~~~ emoticon Challenge Yourself to do 2 sets
of 20, and work up to 5 sets of 20.
emoticon BONUS
~~~Jillian Michaels Mini ArmWorkout
www.hulu.com/watch/58188/jillian-mic
ha
els-mini-workouts-armed-and-dangerouR>s?c=Food-and-Leisure#s-p2-sr-i0

~~~ emoticon BONUS STRETCH
www.shape.com/fitness/workouts/stret
ch
_flex_and_tone/stretching/stretchingR>_101/p/page/3

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For those who are new to the team please look over the other daily challenges...if todays is too much for you please pick the challenge that fits your exercise level and abilities....and always know the GOTO option is a POWER WALK ...MAKE IT COUNT!!
Make change happen.....QUICK FIRE Your LIFE!!!

~ emoticon ~ emoticon ~~ emoticon ~ emoticon ~ emoticon
~~Mic~~~~ Lynn ~~~ Karen~~~Rosie~~~~ Wendy
QFC~1

~~~Do you know how you can turn YOUR Spark Into A QuickFire?~~~

Come PLAY with me on the Quick Fire Challenge Team: teams.sparkpeople.com/QuickfireChall
enge


A strong woman won`t let anyone get the best of her... A woman of strength gives the best of herself to everyone

~~Mic~~


 current weight: 150.0 
 
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