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  Team Forum
Passionate People Creating Positive Thoughts

A Guide to Posting in Your SparkTeam Forum

  FORUM:   PASSION SPURRING CHALLENGE
TOPIC:   Weekly Physical Challenge - DO NOT POST HERE 


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
10/4/10 5:26 P

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Challenge Name: Tens of fun!
Date: 10/01/10 - 10/31/10

Try to fit this in 3 times per week:

10 wall squats with a 8 second hold between each one.

10 lunges each side

10 bridges + triceps w/ weights - Target triceps by holding light weights, lifting your arms ceilingward as you raise your hips. Bend your elbows to lower the weights towards the floor.

10 push ups, wide, close and normal

10 bicycle crunches - focus on bringing shoulder to the hip rather than knee to elbow and be sure to keep opposite shoulder off of the floor

10 side plank - Do 10 each side or as many as possible with proper form - lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank, see above. Then lift the hips higher, then back to the plank, then lower. Do as many as you can with proper form, then repeat on the other side.

that should take you about 20 minutes... if it doesn’t repeat the cycle until you reach 20 minutes... then -

Time to do some cardio... use either treadmill, eliptical, or bike if you have it... if not sprinting/walking should work.

This will be a mini HIIT work out...
** HIIT = High Intensity Interval Training **

Do 30 seconds of the highest speed you can tolerate, then 20 seconds normal speed. That means do 30 seconds of about level 9-10 intensity and then bring it back down to about a 5

Then do 30 of the hardest resistance you can handle and then bring it back down to 30 seconds of normal.

Do that for a total of 10 minutes. Your work out should last a total of 30 minutes ...

Experiment with this work out according to your limits. Increase or decrease the time until you feel comfortable.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
8/25/10 2:43 P

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Challenge Name: Let's get moving!
Date: 8/25/10 - 9/30/10

Try to fit this in 3 times per week:

Do 20 minutes HIIT Cardio

Then

tricep dips
crunches
wall squats
push ups
mountain climbers
plank

Do as many circuits as you can doing each exercise till muscle failure

End with 30 minutes HIIT and cool down.

** HIIT = High Intensity Interval Training **
always listen to your body, and do what you can

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
6/16/10 8:10 A

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Challenge Name: Don't give up!
Date: 6/16/10 - 7/15/10

Try to fit this in 3 times per week:

I want you to do five circuits of the following:
- 2 minutes each of the following:
- Step ups with weighted curl press
- Step ups with high knee raise w/ frontal raise w/ weights
- squat curl press w/ weights
- then do:
- lunges while holding weights - 25 each leg
- End the circuit with Burpees to muscle failure.

Just FYI... your butt is really gonna burn after this one! LOL!

No need to do cardio except for warm up and cool down on this one if you keep your pace up.

For those of you who do not have a step, you can use a curb, phone books taped together, or just do it in place with a high step. Use soup cans if you don't have hand weights.

Let us know how it goes on the challenge discussion thread!

Edited by: MUSICTURNSMEON at: 6/16/2010 (08:23)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
5/9/10 10:53 P

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Challenge Name: Make a habit!
Date: 5/10/10 - 6/7/10

Can you do 30 minutes of exercise every day for the rest of the month?

Well, that is your challenge!

Edited by: MUSICTURNSMEON at: 6/4/2010 (16:20)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
4/10/10 6:13 P

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Challenge Name: "Abs"olutely fabulous!
Date: 4/11/10 - 5/1/10

Do this work out 3 times each week!

- 15 minutes of moderate cardio (get a little sweat going)

- 3 sets of 20 on each of the following (can do as 3 1-set circuits if you wish) - your choice on style when there's an option (there are 5 exercises listed here):
-- back extensions
-- V-Crunches (lower ab crunches)
---- explanation: without a V-crunch machine do the following: 1) lying flat on floor with legs straight, 2) lift your legs to straight up from hips, 3) carefully lower legs back to floor to complete one rep
---- note: try not to touch the ground with your feet between reps
-- Harry Potters (sit up toe touches)
---- explanation: 1) lie flat on your back w/ arms stretched overhead, 2) take deep breath and as exhale push yourself up to sitting & stretch forward to your toes (my hands remind me of Harry Potter casting a spell as I do this), 3) begin to inhale and slowly roll back down onto the floor to start position
-- 4-part baby cobras (a slow motion stretch)
---- explanation: 1)lie on your stomach and place hands palm down on floor with arms close to your body near chest level, 2) keeping palm planted, extend your left arm to cause you to lean far right and hold for a breath or two, 3) keep left arm extend and extend right arm causing your body to be pushed up into a baby cobra pose from yoga and hold for a breath or two, 4) carefully release your left arm back to folded keeping your palm planted causing you to lean far left now in a mirror of your first extension and hold for a breath of two, 5) carefully release your right arm and lower back down into the start position with both palms planted near chest level and both arms folded and hold for a breath or two, 6) repeat in reverse (start with right arm extension) to complete one rep
---- note: 1) it is much easier to do than to explain, 2) it is a stretch from your lower back/obliques so take as much time as you like with these, 3) try not to lose count! lol!
-- reverse crunches w/folded legs
---- explanation: 1) set up like you'll be doing standard sit-ups, 2) make a diamond with your hands by making index and thumb tips touch each other, 3) put this diamond under your lower back/derriere where comfortable, 4)using abs, bring up bent legs and slowly lower back toward ground to complete rep ---- note: 1) try to avoid tapping the ground between crunches, 2)adjust your "diamond" as necessary as it is to help protect your lower back from injury

- finish with a 5K (or about 3.1 miles) of cardio

- don't forget to stretch when you're done!

Edited by: MUSICTURNSMEON at: 4/10/2010 (18:25)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
4/10/10 6:13 P

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Challenge Name: Keep it going!
Date: 4/11/10 - 5/01/10

Do this work out 3 times each week!

- 15 minutes of moderate cardio (get a little sweat going)

- 3 sets of 20 on each of the following (can do as 3 1-set circuits if you wish) - your choice on style when there's an option):
-- back extensions
-- V-Crunches (lower ab crunches)
-- Harry Potters (sit up toe touches)
---- explanation: 1) lie flat on your back w/ arms stretched overhead, 2) take deep breath and as exhale push yourself up to sitting & stretch forward to your toes (my hands remind me of Harry Potter casting a spell as I do this), 3) begin to inhale and slowly roll back down onto the floor to start position
-- 4-part baby cobras (and slow motion stretch)
---- explanation: 1)roll onto your stomach ad place hands palm down on floor close to your body near chest level, 2) keeping palm planted, extend your left arm to cause you to lean far right and hold for a breath or two, 3) keep left arm extend and extend right arm causing your body to be pushed up into a baby cobra pose from yoga and hold for a breath or two, 4) carefully release your left arm back to folded keeping your palm planted causing you to lean far left now in a mirror of your first extension and hold for a breath of two, 5) carefully release your right arm and lower back down into the start position with both palms planted near chest level and both arms folded and hold for a breath or two, 6) repeat in reverse (start with right arm extension) to complete one rep (trust me, it is much easier to do than to explain!)
-- reverse crunches w/folded legs
---- explanation: 1) set up like you'll be doing standard sit-ups, 2) make a diamond with your hands by making index and thumb tips touch each other, 3) put this diamond under your lower back/derriere where comfortable, 4)using abs, bring up bent legs and slowly lower back toward ground to complete rep ---- note: 1) try to avoid tapping the ground between crunches, 2)adjust your "diamond" as necessary as it is to help protect your lower back from injury

- finish with a 5K (or about 3.1 miles) of cardio

- don't forget to stretch when you're done!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
2/7/10 3:18 P

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Challenge Name: Keep it going!
Date: 2/8/10 - 2/28/10

Do this work out 3 times each week!

- 15 minutes of moderate cardio (get a little sweat going)

- 2 sets of 14 on each of the following (can do as 2 1-set circuits if you wish) - your choice on style:
-- crunches
-- lying leg abductions
-- lying leg adductions
-- leg curls
-- leg extensions
-- squats
-- bicep curls
-- tricep lifts
-- pushups
-- dumbbell rows
-- boxers

- finish with another 20 minutes of cardio

- don't forget to stretch when you're done!

Edited by: MUSICTURNSMEON at: 2/7/2010 (15:18)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
1/17/10 3:06 P

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Challenge Name: Let's get rolling!
Date: 1/18/10 - 1/24/10

Do this work out 3 times this week!

20 tricep dips
20 pushups
20 cruches
2 minutes stepups

how many circuits can you do?

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
10/26/09 9:59 P

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Challenge Name: Back to the basics
Date: 11/01/09 - 11/30/09

This is a month long challenge to get us on the right track.

Nutrition:
1) Get within your ranges (at least calories) as many days as possible. See how long of a streak you can make it! (no going under or over!)
2) drink your 8 cups of water every day! It's amazing the difference you feel!

Exercise:
1) Get active for at least 15 minutes every day. Again, see how long of a streak you can make!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
8/16/09 12:34 P

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Challenge Name: "is that your blood?" "Just some of it"
Date: 08/17/09 - 08/23/09

Do 3 sets of the following as quickly as safely possible to muscle failure.

Push ups
Crunches
Tricep dips
Leg raises
Plank


Push ups - Make them challenging - Incline, decline, you can do them pushing up on dumbell weights, do them one handed or insert a row in with each one. Regular ones and modified are okay if that is where your fitness level is.

crunches - make them hard! Feet up off the ground if you can with a weight held in your hand. Do V ups, etc... Don't care which ones you choose as long as they are one you hate! If all you can do is regular that's fine but they need to be challenging

tricep dips - need I say more?

Leg raises - again - pick one you hate. Some examples are reverse crunches, butterfly kicks, or flat on your back and hold both feet together raising and lowering them. I want a good leg raise that is going to work those abs!

straight arm Hold plank position - Experts - do this on stiff weight ball or something that requires you to balance at the same time or you can do plank rotations. Intermediate - elbows down Beginner - Make sure your hands are directly below your shoulders and your butt stays down. (They call it plank for a reason!)

Remember to hold your tummy in and keep your butt tight! You will love the results!

Any questions let me know!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
8/9/09 9:09 A

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Challenge Name: the dancing boxer
Date: 08/10/09 - 08/16/09

5 minutes warm up cardio
15 minutes brisk cardio

4 circuts of the following

50 burpees www.rosstraining.com/articles/burpeeclip.h
tm

50 punching bag punches with weights
50 squats with weighted lateral raise
50 dumbell tricep kickbacks
50 squats with weighted frontal raise
50 lunges with weight over head with rotation - see below
50 squats w/ weighted granny bowl move - see below

End with cool down cardio 15 minutes

Lunges - use weight over head in both hands as you come down into lunge bring weight down to opposite hip of the leg that is out front. You want a nice smooth controlled rotation at the waist. DON'T swing the weight.

Granny bowl squat - Same kind of movement no rotation - Ball or weight over head - bring weight between legs as you go down and then raise again over head. DONT SWING!!!

You can use laundry detergent bottles, sack of sugar or soup cans for weights if you don't have free weights.

BEGINNERS - Please feel free to modify as needed. You may want to eliminate the weights and concentrate on arm movements, modify reps, circuits, or form. If you need modifications or aren't sure what to do ... PLEASE CONTACT ME!!!!

ALWAYS ALWAYS ALWAYS PRACTICE GOOD FORM WHEN DOING SQUATS AND LUNGES!!! YOUR WEIGHT SHOULD BE IN YOUR HEELS AND YOUR KNEE SHOULD NOT PASS THE PLANE OF YOUR TOES!!!! IF THEY DO YOU RISK INJURY!

Edited by: MUSICTURNSMEON at: 8/9/2009 (09:09)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
8/1/09 11:54 A

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Challenge Name: 2 minutes to hell!
Date: 08/03/09 - 08/09/09

Do the following exercises in timed sets of 2 mintues each. Repeat as many times as possible.

Step ups with lateral raise with weights

step ups with frontal raise with weights

Line Jump... (use an imaginary line and
jump side to side feet together over the line like a skier)

Mountain climbers

Sumo walk - Take a squat stance and use that imaginary line again staying down..l. straddle it and walk it back and forth.

crunches - you pick

Knee Highs - That's a one legged step up bringing opposite knee WAY HIGH!

Do these quickly and you won't need cardio! If you are feeling challenged.. go ahead and do 10 min. warm up cardio and then 20 brisk afterward.

don't forget to cool down!

Post any questions, comments, or concerns of the Challenge Discussion Thread. happy sweating!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
7/26/09 11:23 A

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Challenge Name: Kickin' Butt and Takin' Names!
Date: 07/27/09 - 08/02/09

Start out with 10 minutes of brisk cardio

Then do as many circuits of this as you can complete!

25 get ups
+ Beginners - do these from the bed
+ Intermediates - do them from floor anyway you can
+ Experts - use weights!

50 squats
+ Beginners - do half squats
+ Intermediates - regular squats (pulse every 5th one for a count of ten, if you dare!)
+ Experts - do em with weights AND pulse!

2 minutes overhead claps!
+ Beginners - do as long as you can.
+ Intermediates/Experts - do longer if you can!

100 crunches! Make them count!
+ Beginners - do normal crunches
+ Intermediates - hold for count of five between each crunch every ten crunches (ten regular... then ten with the hold between each.. then ten regular)
+ Experts - do em with your feet up AND hold!

End with 20 minutes brisk cardio AND ENJOY!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
7/19/09 12:29 P

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Challenge Name: Fat burner
Date: 07/20/09 - 07/26/09

5 Minutes Warm up cardio
10 Minutes brisk cardio

Then do the following circuit 5 times:

40 push ups
40 crunches
40 dips
40 squats
40 flutter kicks

8 minutes INTENSE cardio

Then do the following circuit 5 times:

40 push ups
40 crunches
40 dips
40 squats
40 flutter kicks


This one is pretty tough, but you will love the results. It gives your body a great fat burning kick.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
7/7/09 8:50 P

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Challenge Name: Focus
Date: 07/13/09 - 07/19/09

This should get all levels pretty sore!

50 lunges each leg
50 squats
50 calf raises
20 push ups
20 curl presses w/ weights
20 forward extensions with 5 lb. weight
2 minutes overhead claps
20 goodmornings

end FINAL CIRCUIT with 100 Crunches with 5 lbs weight

Beginners do two sets of this circuit but modify the lunges and squats to half squats and lunges. Modify push ups to knees down or wally's. Curl presses are a bicep curl combined with a shoulder press. end with crunches but no weights to finish

Intermediate do 4 circuits and advance do as many circuits till muscle failure. Adjust your weights to your level and modify any exercises as needed to fit your level.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
6/2/09 2:26 P

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Challenge Name: Arms a go go!
Date: 06/01/09 - 06/07/09


Start with 20 minutes brisk cardio

Do each exercise timed for 2 minutes. Complete as many circuits of this as you can until muscle failure.

Tricep dips
plank rotations
Push ups
bicep curls
shoulder presses
pec fly
standing rows
Tricep extentions

End with 20 minutes interval cardio if you are able and a 10 minute cool down.

If you don't have free weights at home then use soup cans, bottle of detergent, or a sack of sugar. Look around your house... you should be able to find SOMETHING that will work.

After you finish this work out... be prepared to not be able to carry your keys with out flinching!

Good luck!

Let me know in the challenge discussion area if you have any questions about the exercises.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
5/11/09 11:08 P

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Challenge Name: The Rock or the Hard Place?
Date: 05/11/09 - 05/17/09

You get a choice this week!

You can MAX OUT a circuit of exercises 4 times this week (push ups, crunches, dips, squats, get ups),

or

You can do an hour of BRISK TO INTENSE CARDIO (running, biking, elliptical, or other choice) 5 times this week.

I think I am going to alternate the challenges by day: Cardio W F Su and Strength T TH SA.

Don't forget to post your results on the Challenge Discussion board.
www.sparkpeople.com/myspark/team_messagebo
ard_thread.asp?board=0x16881x21416903


Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
5/3/09 11:27 P

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Challenge Name: Combine Your Strength and Cardio
Date: 05/04/09 - 05/10/09

This week's challenge is cardio and strength.
(do not rest between exercises)
20 push ups
20 sit ups (or crunches)
20 dips
20 get ups
rest 2 minutes
repeat
repeat this circuit 20 times. This entire thing should take less than an hour and should satisfy your strength and cardio needs.

As always, it's about the effort more than the results, so you should always strive to complete the challenge without sacrificing form.

Post your results or concerns on the Challenge Discussion Page.
www.sparkpeople.com/myspark/team_messagebo
ard_thread.asp?board=0x16881x21416903


Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
3/15/09 9:02 P

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Challenge Name: Find your "core"
Date: 03/16/09 - 03/22/09

So how about some "core" torture. emoticon

I challenge you to do two 60 planks in a row twice every day. What I mean is do a 60 second plank (modified or full) then take no more than a 60 second break and do the second 60 second plank. Say you do one rotation first thing in the morning, then do one when you get home from work or just before bed.

If your core is in good shape, this won't be too much of a challenge, but for those of use who have issues in our core region, we'll be lucky to get the first 60 second plank of each rotation done in it's entirety! :)

Remember to breath!

Edited by: MUSICTURNSMEON at: 3/15/2009 (21:03)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
3/9/09 7:02 A

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Challenge Name: MAKE IT STOP (revised)!!
Date: 03/09/09 - 03/015/09

Warm up with 10 minutes brisk cardio.

20 minutes CONTINUOUS CIRCUIT (that means you don't stop)
20 crunches
20 squats
20 push ups
20 dips

rest 5 minutes

Repeat the continuous circuit for 10 minutes

rest 5 minutes

Repeat for 5 minutes.

Cool down with a walk and some stretching.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
3/1/09 11:09 P

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Challenge Name: I'll bet you can't do it
Date: 03/02/09 - 03/08/09


1,000 (yes 1,000) of the following:
You have 1 week to do 1,000 of the following exercises. It can be a progressive count over a number of days. I don't care, I just bet you can't finish.

Push ups
sit ups
squats
jumping jacks
dips

Let me know if you make it.

HINT - I would do the easy stuff last (i.e. Jumping jacks, and dips). Break the others up into 3 days of 333. You will be glad you did it, if you finish.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
2/22/09 11:10 P

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Okay, I haven't been doing too well with getting the challenges out in time to start on Saturdays, so I'm going to adjust and say I'll have them up by Sundays to start on Mondays.

Challenge Name: Total Distance
Date: 02/23/09 - 03/01/09

The idea is to go as far as you can in a week. Run, bike, walk, eliptical, or swim is ok.

Push yourself everyday. Do the cardio of your choice (choose from the list above) and keep a running total of your distance for the week. Don't do it as a workout, but as a challenge. If you normally walk or run 2 miles a day, that is not a challenge. Go further! Go faster! Go longer! I want to read on the challenge discussion some big numbers. I think anything above 20 is a good place to start if you are on foot. If you are biking or swimming, I would say you should be at or above 50.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
2/14/09 9:04 A

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Challenge Name: Give the gift of life...
Date: 2/14/09 - 2/20/09

Cliche and somewhat corny, I know, but the truth is, we need blood donors.

Blood Donors Needed
www.sparkpeople.com/resource/health_news_d
etail.asp?health_day=621406


Your challenge: Schedule a blood donation appointment and keep it this week. If you are not eligible to give blood, try to promote the cause by telling co-workers or family members and encouraging them to go donate!

Here are some links to tell you about some of the benefits you receive from donating regularly:
Burn 650 calories!
www.mayoclinic.org/donate-blood-rst/know.h
tml

notes.kateva.org/2006/06/selfish-benefits-
of-blood-donation-650.html

Stave off heart disease and cancer
www.associatedcontent.com/article/607961/t
he_incredible_health_benefits_of_donat
ing.html?cat=5

Free screenings
charity.lovetoknow.com/Blood_Donation_Bene
fits


Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
2/8/09 10:05 P

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Challenge Name: Love me, love me not...
Date: 2/7/09 - 2/13/09

With Valentine's Day coming up, I say we love ourselves!

Identify what part of your body you love the most (abs, legs, arms, chest... whatever you decide!). Now, for the next week, focus on that part of your body in your exercise routines, beauty time, alone time, whatever! Love your favorite body part this week!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
1/31/09 6:40 P

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Challenge Name: Gumby
Date: 1/31/09 - 2/6/09

Do one of the SparkPeople stretching routines one time every day. Enjoy the additional flexibility, more relaxed muscles and joints, and, hopefully, reduced pain in the joints and muscles.

Check out this link for benefits and a couple of stretching programs you can try!

www.sparkpeople.com/resource/stretching_be
nefits.asp


Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
1/24/09 1:38 P

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Challenge Name: Slow and Steady
Date: 1/24/09 - 1/30/09

This week's challenge is simply this:
+ Create a workout schedule that you feel you can keep and will help you to accomplish your goals. It can be only for this week and very specific since everyone's schedules are different, and many are different from day to day.
+ Do whatever it takes to get in your committed amount and type of exercise on the day you assigned it, i.e. - if you say 30 minutes of cardio every day and 30 minutes of strength training on Monday, Wednesday, and Friday, make sure on Monday you do 30 minutes of cardio and strength training before you go to bed that night instead of saying, "I can do 60 minutes of cardio Tuesday and 60 minutes of strength training on Wednesday to make it up."

Stick to whatever schedule you've set as closely as you can.

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
1/18/09 11:51 A

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Challenge Name: Max Out!
Date: 1/17/09 - 1/23/09

Start with 15 minutes of BRISK cardio (your choice).

Then do as many as you can of each exercise listed below. Don't stop just because they are hard. Do them until your muscles physically won't perform. It is ok to rest and continue the exercise. The idea is to MAX OUT the number you can do. Do it until your body won't do anymore even after resting. It is called working to muscle failure. I want you to know what number of each of these exercises you can do if you have given 110% with the opportunity to rest in the middle.

push ups
situps
dips
flutter kicks
get ups (just lay on your back, and stand up as you normally would. Lay down and repeat.)

End with 30 minutes of INTENSE cardio and 10 minutes of stretching.

Whether you do this one time or three times this week (make sure to rest a day in between), you will have a better idea of how much your body can do. You can use this as a different way to measure success as opposed to the scale or even inches.

Here's to pushing hard and maxing out!

Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
1/10/09 10:47 A

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Challenge Name: Strength
Date: 1/10/09 - 1/16/09

Complete 45 minutes of strength training 2 times this week. You can have the fitness tracker generate a workout for you.

Make sure to space them at least a day apart.

Be sure to stretch for a good 10 minutes after these workouts to reduce soreness in the following days.

Benefits of strength training:
1. It helps your metabolism to burn more calories in your resting state.
2. It defines your muscles so that once you've lost extraneous fat they will be defined and ready to shine through!
3. Building strength in your core muscles aids you in proper posture and as a result also tends to reduce back pain over time.

For more benefits, feel free to check out the articles section of SP. Be sure to get your spark points for reading the articles!


Edited by: MUSICTURNSMEON at: 1/10/2009 (10:58)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
1/3/09 12:51 P

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Challenge Name: Getting a Fresh Start
Date: 1/3/09 - 1/9/09

Do 30 minutes of cardio on 6 days this week.
Drink 8 cups of water every day this week.
Eat 5 servings of vegetables and/or fruits every day this week.

These are basic but tend to be overlooked. Make sure you are honest with yourself on the completion of these tasks this week.

Edited by: MUSICTURNSMEON at: 1/3/2009 (13:24)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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MUSICTURNSMEON
MUSICTURNSMEON's Photo Posts: 2,676
1/3/09 11:52 A

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emoticon emoticon emoticon

DO NOT POST TO THIS THREAD!

Each Saturday morning I will post a new challenge for the week ahead with the date so that you can have easy access to the current challenges.

The challenges on this thread will urge you to focus on the exercise and nutrition aspects of your journey to a healthier you.

Post your results on the "Challenge Discussion" thread.

Edited by: MUSICTURNSMEON at: 1/3/2009 (11:58)
Jona ;P

"Let your passions shine through in all that you do." - me

****Team Leader - Passionate People Creating Positive Thoughts****

teams.sparkpeople.com/ppcpt


 current weight: 224.2 
 
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