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  FORUM:   Resources for QuickFire Challengers
TOPIC:   ~~~QUICK FIRE GOTO WORKOUTS ~~~ 


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LEEPFROG95
LEEPFROG95's Photo Posts: 28,428
10/24/11 8:52 A

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For those days when you cant get to the QFC of the day you can always enjoy a GOTO

emoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticon

emoticonJUMPING JACKSemoticonA QUICKFIRE TOP TENemoticon
emoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticon

SHOW ME HOW LINK~www.ehow.com/video_2351051_jumping-jacks-s
tep-aerobics-exercise.html

emoticonJumping Jacks are a QuickFire Standard. Your Jumping Jack QuickFire Challenge is a great aerobic and toning exercise that gets the heart pumping and helps improve cardiovascular health.They take no equipment and can be done in relatively small spaces and spikes your heart rate quickly.Jumping Jacks will help to tone your body up, by burning off those excess calories.

emoticonQUICKFIRE CHALLENGE TO DO! 100 in sets of 20 or 25. Kick it up a notch and do 120 in sets of 30. OR, Add just 1 more to each set than you did last time...make it fun...REMINDER TO USE the Fitness Tracker for Cardio: Jumping Jacks.

emoticonemoticonWhat is your goal for this challengeemoticonemoticon
~~~~~~Share it on the Discuss this Challenge topic!!!!!

emoticonThese are easily incorporated in your day. Work well as Bathroom Challenges,while out shoppin you can do them in the bathroom too!!!!!
REMEMBER: Space these out to 4 to 5 times during the
day in order to Spike your Metabolism!
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BONUS STRETCH~~www.fitnessmagazine.com/workout/yoga/poses
/yoga-routine-before-sleep/


BONUS LINK www.womenshealthmag.com/health/energy-tips

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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....
Make change happen.....QUICK FIRE Your LIFE!!!
~emoticon~emoticon~emoticon~emoticon~~emoticon
~~Mic ~~~~ Lynn ~~~ Karen~~~Rosie~~~~ Wendy
QFC~13


Edited by: LEEPFROG95 at: 10/24/2011 (08:53)
~~~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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LEEPFROG95
LEEPFROG95's Photo Posts: 28,428
10/24/11 8:48 A

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For those days when you cant get to the QFC of the day you can always enjoy a GOTO

emoticon~emoticon~~emoticon~emoticon~~emoticon~~

emoticonemoticonemoticonPOWER WALKING!emoticonemoticonemoticon
That's Right! Every 2 to 3 hours, about 3-5 times during your day
you should QuickFire Yourself to a 10 to 15 minute fast walk.
~~Bonus LINK~~www.fitnessmagazine.com/workout/cardio/wal
king/walk-off-10-pounds-this-month/?pa
ge=2

~~Bonus LINK~~www.fitnessmagazine.com/workout/butt/exerc
ises/our-top-10-exercises-to-tone-your
-butt/


emoticonPut in those earphones and WALK IT OUT! Most every environment you can find yourself in a hall, on sidewalk, in long room etc., that you can use. Take Your QFC Outdoors, or to the MALL Window shop while Power Walkin!!!! Take the Stairs at the mall!!! Make It Work!.....You may be surprised about how winded you get from this QuickFire Challenge. Make it count! Pick up those feet high and stretch it out. Put all you have into these QuickFires and the QuickFire will return the favor! These little bursts of energy will surely QuickFire Up Your Day!

emoticonTrack under each under CARDIO : QuickFire Yourself to a 10 to 15 minute fast walk. QUICKFIRE SPECIAL INSTRUCTIONS: IMPORTANT to BREAK UP the QuickFire Challenge! Space out throughout Your Day!
emoticonemoticonWhat is your goal for this challenge?emoticonemoticon
Share it on the Discuss this Challenge topic!!!!!

emoticon~emoticon~emoticon~emoticon~emoticon~emoticon~emoticon

BONUS STRETCH~~www.youtube.com/watch?v=-iY5V0xiiKw&featur
e=related

BONUS www.womenshealthmag.com/fitness/tension-re
lieving-routine

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..and always know that this is GOTO option
" POWER WALK " ...MAKE IT COUNT!!
Make change happen.....QUICK FIRE Your LIFE!!!
emoticon~emoticon~~emoticon~emoticon~~emoticon~~
~~Mic~~~~ Wendy ~~~~ Lynn ~~~ Karen~~~Rosie
QFC~16


~~~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 
 
166
154.5
143
131.5
120


 
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