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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
8/12/11 1:24 P

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8/12/11

I saw this today in the spark lifestyle section and thought it would be a great place for some of us slackers to get back in the game with.

I am going to post this in the member's challenge forum also for us to report in daily if you would like to be a part of this.

I know I need to be!

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=189


Edited by: CPT.SPACEMONKEY at: 8/12/2011 (13:32)
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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
7/29/11 2:21 P

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7/29/11

Do as many circuits of the following as you can:

5 minutes eliptical (high knee raises or step ups will work too)
15-20 of each of the following
push ups
lateral raises
crunches
frontal raises
squats
bicep curls
hip abduction
bent over rows
hip adduction
tricep extensions
5 minutes of step ups or high knee raises

rest 3 minutes and repeat.

Edited by: CPT.SPACEMONKEY at: 7/29/2011 (14:26)
"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
6/24/11 2:31 P

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6/27/11 TWO WEEKS IN A ROW!!!! .... so you get to do two sets! LOL

Generic Cardio 10 minutes

Skip 3 minutes

Skipping a’s - this is a basically a high knee step up but with an extra bounce between steps like you are marching in place. 60 seconds

skipping c’s - Like running in place but kicking yourself in the butt with each step 60 seconds

Rest 60 seconds

Squat with shoulder press 30 secs

rest 60 seconds

Left to right shoulder push ups 30 secs

rest 30 seconds

Horizontal pull ups with feet on a ball 30 secs

rest for 30 secs

Bench press on a ball 30 secs

rest 3o seconds

Knee tuck with rotation with a ball 30 seconds then rest 30 seconds
www.coreperformance.com/knowledge/mo
ve
ments/plank-with-rotational-knee-tucR>k-stability-ball.html



Horizontal pull ups no ball 30 secs then rest 30 secs

Chopping standing 30 secs then rest 30 seconds
www.ehow.com/video_4958020_core-fitn
es
s-exercises_-wood-chop.html


Lifting kneeling 30 secs
magazine.stack.com/Exercises/4740/Ha
lf
Kneeling_Lift.aspx


Rest 3 minutes

Repeat one more set

Rest 3 minutes

Finish with 10 minutes cardio





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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
6/16/11 2:26 P

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NEW CHALLENGE! 6/16/11

New Day ... New Challenge!


Start by doing 3 minute slow jump rope - if you don’t have one... just jump in place. Or do jumping jacks

then for 7 minutes do the following 1 minute QUICK jumps as fast as you can and then 30 seconds slow march in place.

That’s your cardio warm up...

Now... 2 sets of 10 each of the following

Diamond pushups
dumbell flys
swiss ball closed row
one arm bent over rows
shoulder press
lateral raise
tricep kick backs
swiss ball seated curls
dumbell lunges
medicine ball squat toss
swiss ball crunches
swiss ball oblique crunches

cool down with 10 minutes cardio your choice...

Use a weight that is comfortable for you... If you don’t use weights that much then base your weight so that the last rep is near impossible but that you are able to complete it with good form.

For those that don’t have a swiss ball, use a chair and modify exercises

For those of you that don’t have weights... you can use ANYTHING... soup cans, empty laundry bottles filled with water, telephone books... plastic bags with stuff in them...

No medicine ball no problem... use a pillow and at least go through the motions.

If you have any questions please feel free to post them in the challenge discussion area. Most of these exercises spark has or you can google to get an example of.

good luck and as always... Modify the exercises to fit your fitness level and never sacrifice good form and safety for time or completion!

"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
4/22/11 6:51 A

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BACK TO THE BEGINNING! CHALLENGE 4/22/11

Wow.... has it really been since February since I put up a challenge? I have been in a darker hole than I thought. I am really sorry team. I am hoping to make this a change for the better but am doing what I can given the circumstances.

CORE CHALLENGE -

This is going to be an everyday for a week challenge. Had a friend show this to me and I am amazed at how weak my core really is.

It's a simple one... and you do it in your car. Every day this week whether you are a passenger or a driver in a vehicle, put your seat back ALL the way down. Lean into your seat belt and sit up straight, pull in your abs, and shoulders back.... now... drive this way the entire week.

Two things to keep in mind you want your core doing the work so don't use your hands on the steering wheel to "pull" you up straight. Just steer as you normally would so there is no tension in your arms.. If you are a passenger do the same thing but rest your hands in your lap palms up so you are not using your knees to support your body. You want your core to do the supporting.

As you drive, you will start to feel this in your abs, your obliques, your hips, your low back, between your shoulders, and eventually into your quads and thighs. Beware.... on ramps, fast starts and curves.... you are REALLY going to feel it.

Essentially it's like sitting on a stability ball the entire time you drive. I did this yesterday and today I feel like .... well.... dang it... I am SORE.

Please post what you think about this during the week in the challenge discussion or daily discussion boards.

"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
2/13/11 9:04 P

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2/10/11 0 let's shake it up!

You will need a Jumprope for this one... if not then just do HIIt training of your choice.
do 8-15 reps for muscle gain... and 15-25 for body sculpting. do 2-3 circuits of the entire thing.

5 minutes warmup - jump rope!
Diamond push ups - these are close together form a diambond with your thumb and index finger.
Dumbell fly --- use weights comfortable to you.
swiss ball close row - this is like a regualr row exercise but use a ball with your chest down on it.
one arm row kneeling
shoulder press
lateral raise
tricep kick back or dips
bicep curls
dumbell lunge
medicine ball squat toss - you can just do overhead squat if you want like in last challenge
crunches on ball
oblique crunch

Finally cool down with moderate jog

feel free to modify for your intensity level!

"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
2/4/11 11:06 A

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2/4/11 - Metabolic Mania!

Skip in place for 5 minutes

over head squat 1 set of 10 reps www.youtube.com/watch?v=kTc8kY3kz0g
(the link is long winded but gives you basic form. For beginners just put your hands over your head but with no weights)

Rotational push ups - 30 seconds www.youtube.com/watch?v=qHQ_E-f5278

Side Plank - 30 seconds

Walking lunge 1 set of 10 each leg

Skip in place 20 seconds

Regular push ups - 30 seconds

Regular plank - 30 seconds

Ham String bridge - 30 seconds - get in a crunch position but push your feet out just a little bit further ... and raise your butt up off the ground tightening hamstrings and glutes as you go up. Be sure to suck that stomach in too!

Alternate straight leg raises 30 seconds - www.muscleandstrength.com/exercises/
ly
ing-alternate-floor-leg-raise.html


5 point balance drill - basically this is standing on one foot and then trying to keep your balance as you lean forward and try to touch the floor in front of you at 5 different points on the floor. If you can't do this... try three points and maybe put weights down or tennis balls for points of reference.

REST THREE MINUTES THEN REPEAT THE ENTIRE THING TWICE MORE! :)

"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
1/28/11 2:40 P

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1/25/11 - SPARK CHALLENGE! This weeks challenge comes from spark! Take a look! It was in this morning's Best of spark people. Looks good and thought I would try it!


7 Exercises to Work Your Whole Body
The Ready-to-Order Workout
-- By Joe Downie, Certified Physical Fitness Instructor
SparkPeople advertisers help keep the site free! Learn more
Ever gone through a workout and afterwards said, "That was great, except I forgot to work my triceps," or "I should have done a set of leg lifts"? Here’s a workout that will have you thinking, "Why haven't I done this routine before?" The following 7-exercise workout will target every major muscle group.



Click Here to Add This Workout to Your Fitness Tracker!



1. Wall Squats with a Ball is an awesome workout for your quads and can also help with posture.


2. Dumbbell Lateral Raises will work your shoulders and arms.


3. Dumbbell Reverse Flys on a Swiss Ball is a great workout for the shoulders and upper back, areas that are often neglected.

4. Crunches on a Ball add a kick to regular crunches and work your abs.


5. Pushups on a Ball is the classic chest exercise, with a little bit of a twist.

6. Hamstring Flexion with Ball is a great exercise to strengthen your hamstrings and calves, and improve your stability in your core.

7. Swimming is a great workout for your lower back. It requires no equipment so you can do it anywhere.



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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
1/20/11 5:25 P

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Beginners Cardio workout - 1/20/11

5 minutes generic cardio your choice - warm up

squat w/ dumbell - 1 set of 12 -15 reps (keep weights at side - not overhead)

HIIT Cardio - 2 minutes

Bench Press on a ball - 1 set - 12 -15 reps- head shoulders and upper back are in contact with the ball, feet planted firmly on the ground.

HIIT Cardio 2 minutes

Bicep Curl to shoulder press - 1 set 12-15 reps

HIIT Cardio 2 minutes

Walking lunge - 1 set 12-15 reps

HIIT Cardio 2 minutes

Bent over row - 1 set 12-15 reps

HIIT Cardio 2 minutes

Tricep Kick backs or dips - 1 set of 12-15 reps

rest 3 minutes... and DO IT AGAIN

For those of you who are more advanced - add another set of reps to the exercises and/or do one more rep of the whole cycle.

IF YOU HAVE ANY QUESTIONS ABOUT THE WORKOUT PLEASE ADDRESS THEM IN THE DAILY CHECK IN OR CHALLENGE DISCUSSION. PLEASE DO NOT POST HERE.

Edited by: CPT.SPACEMONKEY at: 1/20/2011 (17:27)
"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
11/22/10 8:18 P

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Total Body work out! 11/22/10

Warm up cardio brisk 15 minutes
20 tricep dips
20 seated rows
20 shoulder press
20 bicep curls
20 push ups
Cardio – intense 10 minutes HIIT
25 squats
25 llunges
25 calf raises
Cardio – brisk 5 minutes
25 hip adduction
25 hip adduction
25 crunches
Cardio – 15 minutes cool down


"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
11/1/10 5:57 P

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An oldie but a goodie! 11/1/10

10 Minutes warm up cardio of your choice


do not rest between exercises
20 push ups
20 sit ups (or crunches)
20 dips
20 get ups

rest 2 minutes

repeat

25 wonderful trips through the circuit.

You should be really smoked at the end if you did it right. If you aren't, feel free to do 25 more.



"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
10/22/10 10:36 P

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10/22/10 CARDIO BURST

Do a 15 minute cardio warm up first. Do each exercise with a 2 minute Cardio burst in between.

1.Reverse crunch with a ball
Press legs into the ball (behind your knees not between your legs) squeezing between your calves and thighs, contract your abs and lift hips 2-3 inches off the ground hold for 1 second.

(make it easier) just contract abs and lift ball up keeping hips on floor)

(Make it harder) keeping neck in line with spine raise head and shoulders off floor at the same time you lift hips off floor

CARDIO BURST - 2 minute cardio burst of jumping rope, marching or jogging in place, stair climbing or marching side to side

2.Rock and Roll
Start on knees w/ legs hip width apart. With Ball in front of you place fists on ball. Keep knees and abs tight and roll forward onto your forearms. Hold for 1 second and roll back down REPEAT 12-15 TIMES.

Easier – bend at hips as you roll forward and only roll partway onto fore arms

Harder – once you are rolled onto your forearms straighten legs and press balls of feet into floor to form straight line hold for 15-30 seconds

CARDIO BURST

3.The Hundred
Lie on back with arms at side palms down, knees bend at 90 degrees, raise head and lifting upper back and arms up a few inches. Engage abs and inhale as you pulse arms 5 times palms down, exhale to count of five pulse palms up – repeat 10 times

CARDIO BURST

4. Double leg stretch
Still on back, lift shoulder blades engage abs, exhale, and hug knees toward chest, hands on shins. Inhale and extend legs forward while bringing arms back forming a big V. Return knees to chest and repeat 8-10 times.

CARDIO BURST

5. Ball curl
Sit on ball and roll forward until your butt is just off the ball. Hands behind head, Feet together, engage abs and curl forward until upper back is off the ball REPEAT 12-15 TIMES.

Easier – place feet further apart for better balance and cross arms across chest.

Harder – straighten one leg so it’s parallel to the ground and you are balancing on one foot. Do ½ the reps w/one leg and then ½ w/ other.

CARDIO BURST

6.Pike
Lie over ball on all fours walk hand forward so ball rolls under thighs, legs together abs tight and body in line from head to toes . Keeping legs straight raise hips to ceiling, rolling ball to shins, hold for 1 second repeat 12 -15 times

Easier – only raise hips few inches and roll ball to knees

Harder – Start with Ball under shins and roll to tops of feet and lift hips so torso is as vertical as possible, like you are doing a handstand.

Cardio burst and cool down.

This should get your blood pumping!



"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
10/14/10 12:05 P

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10/15/10 - Web Challenge

I came across this on the web and it looked awesome!

www.self.com/fitness/workouts/2007/0
6/
six-day-body-slimming-slideshow?mbidR>=synd_yshine


Here is the written explanation of the exercises but check out the site because it has a good slide show explaining them. I am looking forward to this one!

Clock
1. Stand with feet hip-width apart, toes out slightly, one dumbbell in both hands in front of you, arms straight down. Keeping arms and back straight, slowly squat while moving dumbbell in a sweeping clockwise motion (as shown), like hands on a clock. Return to start and repeat. Move arms in opposite direction for second set.

King complex
1. Start in raised push-up position, both hands holding dumbbells, palms facing in. Maintain push-up as you bring right dumbbell toward chest, elbow bent (as shown). Return to start. Do a full push-up. Repeat, this time bringing left dumbbell to chest. Return to start, then do a full push-up for one rep. If you get fatigued, drop to your knees to do modified push-ups.
Works arms, chest, back, abs

Reverse multiplank
1. Lie faceup, weight on heels and forearms (elbows bent 90 degrees) to lift body off ground, so shoulders, hips and ankles form a line. Keeping hips slightly lifted off ground, raise left leg about 2 feet off ground (as shown). Return to start. Switch legs; repeat for one rep.
Works shoulders, back, abs, legs

Windmill
1. Start in raised push-up position. Bend right knee toward chest, then, keeping back straight, raise right knee out to side as high as possible. Straighten right leg behind you (as shown). Return to start. Do 15 reps; switch legs and repeat for one set.
Works shoulders, arms, abs, butt, back, legs

Good-morning punch
1. Stand with feet hip-width apart, knees soft, a dumbbell in each hand near shoulders. Keeping back straight, bend forward. Extend left arm at shoulder height (as shown) and retract. Repeat with right arm for one rep. Stand to return to start. Repeat.
Works shoulders, back, butt, legs

Top shelf/bottom shelf
1. Stand with feet wider than hip-width apart, knees soft, holding a dumbbell in front of you with hands on each end. Shift weight to right leg; rotate torso to right as you extend arms overhead. Squat, rotating torso left and bringing weight to outside of left thigh (as shown). Return to start; repeat for 15 reps. Switch sides to complete one set.
Works arms, upper back, abs, butt, legs

Touch and go
1. Lie faceup with legs and arms extended toward sky, a lightweight ball in both hands. Crunch up, lifting shoulders off ground, and place ball between ankles (as shown). Squeeze ball as you roll back to start, then crunch again and retrieve ball. Repeat, passing ball back and forth between hands and ankles.
Works abs, legs

Hammer lunge
1. Stand with feet wider than hip-width apart, knees soft, a dumbbell in each hand, arms down. Keeping back straight, lunge right foot out to side and curl dumbbells to shoulders, palms facing each other (as shown). Push off left foot to drive yourself back to start. Switch sides; repeat for one rep.
Works arms, butt, legs

Upsy daisy
1. Stand with feet hip-width apart, a dumbbell in each hand, arms down. Rotating palms up, curl dumbbells to shoulders. Keeping dumbbells at shoulders, point elbows toward sky (as shown), then straighten arms, bringing dumbbells directly overhead. Reverse sequence to return to start. Repeat.
Works shoulders, arms

This looks fun! If you don't have weights use cans or milk jugs! Have fun!


"We are defined by the choices we make." Tyler Durden


*************** Team Leader - Project Mayhem!****************

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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
10/10/10 2:52 P

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10-10-10

2 minutes of :

step ups w/ lateral raise
step ups w/ curl press
lunges w/ bicep curl
step ups w/ frontal raise

THEN do:

Burpees till exhaustion
Russian Get ups till exhaustion


Complete as many circuits as you can safely compelte without sacrificing form.

"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
9/24/10 5:40 P

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9/24/10 Tens of fun!


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...

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.

"We are defined by the choices we make." Tyler Durden


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9/1/10 12:08 P

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9/1 HIIT TRAINING

Sorry the new challenge has been so long in coming. This week I want to try something a little different. I know a lot of you are familiar with HIIT training but for those of you who are not... give it a try.

What is HIIT?

HIIT stands for High Intensity Interval Training. HIIT are very short workouts at an extremely intense level. Most HIIT work outs are less than 20 minutes and some are as short as 4-6 minutes. The goal of HIIT is to hold an anaerobic state for a long cumulative time. For maximum benefits, you want to use your major muscle groups and tap into those energy sources. The larger the muscle group the more benefit.

What type of exercise works with HIIT?

The best exercise for HIIT is sprinting however you can use any other cardio exercise that works for you. Some other suggestions are the spinning bike, elliptical and kettle bell workouts.

How often do I do HIIT?

Only do HIIT every second day. The work out goal is to do these exercises as hard and as fast as you safely can. During the exercise rep cycle you will be pushing your body to 85-90% maximum heart rate.

How do I know if I am doing it right?

If you work out correctly you will be exhausted by the end of even a short 6 minute work out. You will need to go fast enough to feel like the last few seconds are almost impossible to complete. Everything in your body should be burning at this point.

Where do I start?

The best place to start for beginners is a 30 second interval work out.

This means you will sprint (or what ever exercise you choose) for 30 seconds at level 9-10 intensity, then rest for 90 second at an intensity level of about 5, and repeat for a total number of 6-8 sets.

Gradually migrate to 12 sets and rest only 30 seconds as you gain more strength and endurance as you approach an advanced level.

DO NOT FORGET TO WARM UP AND COOL DOWN APPROPRIATELY BEFORE BEGINNING HIIT!

Here is a wonderful site that can explain in better detail the work outs for HIIT training.

www.intervaltraining.net/hiit.html



They also have some wonderful interval training work out music to help time your intervals that you can purchase for about $20 I think.

"We are defined by the choices we make." Tyler Durden


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8/6/10 10:43 A

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8/6 -Weeks 4&5 should have been done in the same reps as one and 2 -

WEEK 6&7 - Let's stick with the rep we have been doing 15, 15, 12, 10 - But this time lets do it in a circuit. It will be too hard to do these back to back!... it's time to up the ante!

Get ups - any way you can!

Crunches - regular

burpees - modify or walk them out if you have to!

crunches- feet up

Mountain climbers - walk em out if you have to

crunches - side to side

As always start and end with 20 minutes brisk cardio!

You will have jelly legs after this one!

"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
7/26/10 12:04 A

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Weeks 2& 3 of the 12 week program should have been spent just increasing reps and weights...

Week 4 -
Okay team!!!! Changing things up a bit on our 12 week program! I am BORED with this! We are going to be hitting all the same muscle groups with a little bit of a different angle. Everyone has a chair, yes???

Well go get and let’s get started! There is good news and bad news about this work out! Good news is there are only three exercises in this weeks challenge! Bad news is they hit EVERY major muscle group! Heh Heh….

Lets stick with the 4 circuits of reps (15,15,12,10) For you advanced people… up your reps… and if its still too easy… Add 20 burpees to the end of the circuit!

Exercise 1) Chair squat into forward single leg lunge:

Set up: Stand in front of a chair as though you are about to sit down. Place hands on your hips and stand with your feet about hip width apart.

A) Hinge at your hips w/o leaning forward sit back into a deep squat w/o actually sitting, hold for a moment and then push back up out of the squat using keeping your weight in your heels.

B) Keeping hands on your hip lunge forward on one leg. Make sure your back is straight and that your knee doesn’t float past your ankle.

C) Find your balance for a moment and then alternate lunges on the opposite leg

Exercise 2) Inclin chair push up to alternating single leg kick:

Set up: Kneel on the floor facing your chair with knees together, lean forward and grasp the corners of the chair at arms length.

A) Keep back straight and in one smooth motion lower your torso by bending at the elbows bringing your chest as close to the chair as possible.

B) Keep spine straight and avoid sticking your butt out. Raise your body back to the starting position with your arms extended and then kick your left leg up and back so that it forms a right angle. You should feel tension in your butt and abs.

C) Return to the starting position and repeat using the other leg for one complete repetition.

Exercise 3) Single leg extension into chair dip

Set up: Squat into position until you can grasp the chair with both arms with your knees at a 90 degree angle. This would be a beginning tricep dip position.

A) With arms extended and back straight raise one leg until it is parallel with the ground. Keep your toes flexed and pointed upward.

B) Now with your leg extended… go into a tricep dip! (I know you love me! ) Hold your leg for a moment while you find your balance.

C) Raise to starting position and lower your leg and repeat the other side for one repetition!

Be sure to rest 30 seconds between each set.

"We are defined by the choices we make." Tyler Durden


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7/2/10 11:21 A

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7/1/10 - WEEK ONE - GENERAL WORKOUT PLUS ABS!

Do these in the order I give them to you. Rest 10 seconds between each set of reps.

(ie, do 15 reps rest 10 seconds, 15 reps, rest 10 seconds, 10 reps, rest 10 seconds, etc.)

Each exercise except the abs will be done in 4 sets of reps as follows 15, 15,12,10.


Day 1- Do quick 10 minute warm up by walking or other cardio.

Push ups
Lateral raises
Chin between chairs - see below for description
bicep curls
tricep dips
squats
calf raises
End with 30 minutes intense cardio

Day 2 - 45 minutes intense cardio no strength training

Day 3 - Do quick 10 minute warm up by walking or other cardio.

Push ups
Lateral raises
Chin between chairs - see below for description
bicep curls
tricep dips
squats
calf raises

ABS - 2x15 Crunches, leg raises and seated twists (see below for directions for seated twists.)

finish 30 minutes intense cardio
End with 30 minutes intense cardio

Day - 4 No ST -45 Min Cardio

Day 5 - Do quick 10 minute warm up by walking or other cardio.

Push ups
Lateral raises
Chin between chairs - see below for description
bicep curls
tricep dips
squats
calf raises

ABS - 2x15 Crunches, leg raises and seated twists (see below for directions for seated twists.)
End with 30 minutes intense cardio

Day 6 - 45 minutes intense cardio


Day 7- you get to rest .... However get out and do something active today, talk a walk with the kids, go hiking, go swimming, ride your bike, SOMETHING. Make it fun and enjoyable.

For the chin ups you will need to take two chairs and lay a broom or mop handle across the seat of the chairs. This will give you a quick easy start to doing chin ups. Lay on you back underneath the bar and place you hands slightly wider than shoulder width. Pull up and hold five seconds if you can. Be sure to keep you back straight and core tight... kind of like an upside down push up.

For the Seated twists You will need to put something behind your shoulder for your arms to rest on, such a s a broom stick. It is in the same position a bar would be if you were to squat. Feet flat on the floor and back straight. Keeping your head stationary, looking forward, twist your torso to the right side. Turn as much as you can, feel the tightness. Now return to the starting position and do the same for the other side. Repeat the movement.

Helpful Hint:


With seated twists, remember to keep looking forward, and to not just swing your body from side to side. Instead, concentrate on your obliques to do the work. Remember with all abdominal exercises that breathing in as you relax and out as you contract is also very important!

INTERMEDIATE AND ADVANCED MONKEYS PLEASE ADJUST YOUR WEIGHTS AND TYPS OF EXERCISES TO FIT YOUR LEVEL. BEGINNERS - ON THESE EXERCISES YOU SHOULD BARELY BE ABLE TO COMPLETE THE LAST REP OF 10 - IF YOU CAN... THEN UP YOUR REPS UNTIL YOU CAN'T FINISH LAST ONE.

See you next week! I will be doing these along with you!


Edited by: CPT.SPACEMONKEY at: 7/2/2010 (14:50)
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6/18/10 11:14 A

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6/18/10

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.

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6/3/10 11:01 A

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6/3/10 - Don't give up!

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.



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5/28/10 11:18 A

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In Memory of! 5/28/10

Start this challenge out with a 10 minute warm up in cardio and then 20 minutes of HIIT training your choice. THEN:

(4x10 rest 10 seconds between each set and rest 1 minute between exercises)

Incline push ups decline push ups
tricep dips
bicep curls
shoulder press

Do another 20 minutes HIIT Cardio

(4x10 rest 10 seconds between each set and rest 1 minute between exercises)
weighted lunges (4x10 each leg)
wall squats
leg adductor
leg abductor
standing calf raises w/ weights
regular squats

finish with another 20 HIIT and a nice cool down and stretch!

"We are defined by the choices we make." Tyler Durden


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5/11/10 11:09 A

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Roll the dice 5/7

Take two dice and roll them... Put the largest number first and that's how many minutes of cardio you get to do before you start your challenge.

Roll again...

Now... take the largest number of the two dice and that's how many circuits you get to do...

Put the largest number first and then the second and that's how many reps you get to do of the following.

Push ups
lunges
crunches
squats
tricep dips
get ups


Have fun. :)

"We are defined by the choices we make." Tyler Durden


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4/30/10 3:22 P

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4/30/10 Roaring 20's!


10 Minutes warm up cardio of your choice


Do not rest between exercises

20 walk the planks (each side counts as one)
20 crunches feet off the ground
20 one arm tricep push ups (see below) Do each side!
20 mountain climbers

rest 2 minutes

repeat

20 wonderful trips through the circuit.

You should be really smoked at the end if you did it right. If you aren't, feel free to do 25 more.

One arm tricep pushups
Lie on your right side with the knees bent and the hips stacked.
1. Wrap the bottom arm around the waist and place the left hand on the floor in front of you.
2. The fingers should point towards the right.
3. Contract the triceps to push the body up and off the floor, straightening the left arm as much as you can without locking the elbow.
4. Lower a few inches and continue pushing up and down for 8-12 reps before switching sides.

"We are defined by the choices we make." Tyler Durden


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4/23/10 4:28 P

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4/23/10

Cardio! GO!

For some fun with this one see if you can do these exercises for 2-3 minutes each and go as many circuits as you can. ALWAYS modify for your experience level!

Knee high Drill with hands out in front... try to make your knee touch your hand - 2-3 minutes

Large Arm Circles - 2-3 minutes 15 seconds forward and 15 backward

Jumping jacks - 2-3 minutes breath in as arms go up and out as they go down... improves oxygenation

stationary lunge reaching towards the ceiling as you come out of the lunge.

Mountain climbers - you know you love these! If beginner you can walk them out rather than going fast but speed up for more intensity for you hard core people!

Box Drill w/ rings - this one is a new one... Stand with feet slightly wider than hip-width apart with your body facing the first ring.
Hop forward using both feet and land in first ring. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring. You can do this exercise without rings. Use a mat or cones or masking tape to mark your jump spots.

Push up w/ rotation - complete normal push up and then at the top of it pick up your and and rotate your body so your hand is above your head. Complete same movement with other arm then return to normal push up... To make more challenging use a weight but make sure you are fully roatating the entire body before goin back into the push up.

Wall sits hold for ten seconds and be sure to keep your feet flat with knees behind your toes, low back pushed into the wall.

Modified explosive push up - Start by getting into a push-up position with your knees on the ground. Lower yourself to the ground and then explosively push up so that your hands leave the ground. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.

Walking plank - start in plank position and hold then walk it with your hands 90 degrees to the right...back to center and then 90 to the left.

End with a wall stretch - Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders - hold for 1-2 minutes.

"We are defined by the choices we make." Tyler Durden


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4/16/10 11:32 A

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4/16 - The Nailer Returns!

Start with

3 minutes regular step ups w/ weights.
3 minutes side steps with lateral raise w/ weights
3 minutes step ups with curl press
3 minutes side step with cross punch
3 minutes step up with frontal raise

Do these briskly!

THE NAILER Take 20 nails (pennies will work too) and do a walking lunge and put one down each time you go down… then turn around and squat to pick each one up… BUT put the ones down in your hand one at a time first before picking up the next one… and pick em all up again before moving on! Oh and Lunge in between each one, too! By the time it's over you will have done a little over 200 squats and 40 lunges! Oh.. And don't drop any cause if you do... You get to start over! Heh Heh!
Crunch position, knees and feet up, head and shoulders off the ground. Crunch without bringing your shoulders back down to the ground. (10)
Butt ups – hands under your back for extra low back support if you need it. Same position as above – but head and shoulders down and this time bring your butt up off the ground as far as you can then bring feet back to ground in slow controlled movement. (10)

Regular crunches but with 5 second hold in between each one – (10)

Crunch position feet and knees up – one hand behind your neck and other hand on floor crunch up to opposite knee. (10)

Switch hands and do the other direction (10)

Round the world crunches – feet and knees up and do
a circular motion with your upper body as you crunch up – pretend you are drawing big circles with your head. (10)

Reverse direction and do it again! (10)

End like you started.
3 minutes regular step ups w/ weights.
3 minutes side steps with lateral raise w/ weights
3 minutes step ups with curl press
3 minutes side step with cross punch
3 minutes step up with frontal raise

"We are defined by the choices we make." Tyler Durden


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4/12/10 4:53 P

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4/12/10 Let's PUSH it!

WORKOUT- start by doing one complete set of 15 and then drop it down to 14, 13, 12, etc. till you get down to reps of 1.

Body-weight squat
Side-to-side lunge
Inverted push-up
Push-up
Close-grip push-up
Lying torso raise
Weightless concentration curl
Crunch

Explainations for exercises:

INVERTED PUSH-UP (shoulders) Place your feet on a chair and your hands out in front of you at shoulder-width. Without moving your feet, creep your hands backward until your body is bent almost 90 degrees and your head is facing the floor. Press up until your arms are straight--you should resemble an inverted V --then slowly lower your head toward the floor until your arms are almost bent 90 degrees and repeat.

CLOSE-GRIP PUSH-UP (triceps) Do these the same as you do the regular push-ups, except bring your hands closer so that your thumbs and index fingers form a triangle beneath your chest. As you descend, your elbows will point outward; once your chest comes in light contact with your hands, slowly return to the starting position and repeat.

LYING TORSO RAISE (lower back) Lie facedown on the floor and place your hands loosely behind your neck (6a). Slowly raise your upper body until your chest is a few inches off the floor. You should feel your lumbar spine and lower-back muscles contracting as you rise up. Hold the top position for a two-second count, slowly return to the starting position and repeat.

WEIGHTLESS CONCENTRATION CURL (biceps) Standing, grasp your left wrist with your right hand. Apply pressure with the hand as you slowly and deliberately curl your left arm. Once your elbow is fully bent, give your biceps an extra squeeze and hold for a second before slowly lowering. Complete all reps for one side before switching arms. Since you don't have the benefits of a weight, you need to do this exercise in a controlled fashion--focus on keeping your working biceps fully engaged throughout each rep, and apply some challenging pressure with that nonworking hand.


As always begin and end with brisk and intense cardio!

Let me know if you have any questions!

"We are defined by the choices we make." Tyler Durden


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4/2/10 4:13 P

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4/2/10 - Drill and Stretch

This one comes directly from MR. D! DO IT OR ELSE!

cardio - 10 min brisk before and 20 min after then
Do three sets of max out until you get to the stretches. Repeat stretches 5 times as long as you can hold it.

High Knee Drill

Stand in place. Drive knee up towards chest and place that foot in first square or back on the ground.Drive other knee up and land in next square and so on in a moderate to fast jog with minimal ground contact time. If you have knee or ankle issues just march in place but make sure to bring the knees up high to raise the heart rate.

Jumping Jacks - If you have shoulder soreness or pain try bending the arms a bit.

Burpees
From a standing position, jump as high as possible and land down on your feet with your hands on the ground. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.

Note:
It's very important that you contract the abs throughout this exercise and that you maintain your shoulders above the hands. This prevents low back pain.

DB Pushup and Row
Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbells. Proceed into a pushup and then extend your arms into a completed pushup. Then row one dumbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition.

Note: Make sure you keep your abs tight and back flat throughout this movement. This exercise can also be done from the knees and without dumbbells until you are strong enough for weights.

DB squat and press
Start by holding the dumbells at shoulder level.
Proceed into a squat and when you start to stand up push the dumbells overhead until fully extended.
Bring the dumbells back down and go into a 1/4 squat. Return to the starting position.
Keep the knees over the heels and try not to lean forward too much with the upper body to avoid low back strain.

Stationary Bodyweight Lateral Lunge/Squat

Start by placing your hands behind your head and your feet placed with a wide stance.
Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
Return to the starting position and repeat the same movement to the other side.
Alternate this movement back and forth until the desired repetitions are met.

Note:
The goal here is to sit back a bit by pushing the butt back without bringing the chest forward. Then squeeze the glutes and press through the heel as you come up.

Tricep Bench Dip
Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.
Proceed to bend your arms until they are bent to about 90 degrees. Return to the starting position and repeat for the desired repetitions.

Note:
Keep your back close to the bench to prevent shoulder strain and to really work the triceps hard.

Standing Straddle Low Back/Hamstrings
Start by standing with your feet spread as far apart as possible.
Lean forward and try placing your hands on the ground below or until a comfortable stretch in your low back and hamstrings.
hold for as long as possible and then repeat.

Standing quad stretch
Standing with a shoulder width stance and hang onto an object for support.
Bring one foot up and grab with your hand.
Pull your foot up until you feel a stretch on the front of your thigh.
Hold for as long as possible and repeat with the other leg.

Tricep Stretch

Stand or sit in upright position
Place hand of arm to be stretched at base of neck.
Grasp elbow with opposite hand and pull until a stretch is felt in tricep (in back of arm)
Hold for 20-30 seconds.

Have fun! Let me know if you have any questions!

"We are defined by the choices we make." Tyler Durden


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3/25/10 8:23 P

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3/26 Challenge - 160/50!

Start this challenge out with 10 minutes of brisk cardio.

DO 160 SECONDS OF THE FOLLOWING EXERCISES:

Step ups with frontal raise w/ weights

Side step ups with knee high with punch w/ weights

Balanced side step w/ weight - Hold weight in one hand at shoulder height like you are getting ready to do a shoulder press but keep it at shoulder . With the same leg as the weight, step up and then kick your opposite leg out in front of you instead of doing a knee high.

Squat with curl press

NOW DO 50 REPS OF EACH OF THE FOLLOWING:

Bridge/crunch-For this one you need a medicine ball. Preferably about 6 lbs. If you don’t have a weighted ball just use a regular ball or a hard back book . You need something you can squeeze between your legs. Get into crunch position. Put the ball between your legs and squeeze it. Lift your hips off the ground and then back down. Then immediately go into a crunch

Butt ups with the ball between your legs. – may want to keep your hands in front just in case you drop the ball.

Now do regular crunches w/ ball

Regular bridges with the ball

DO 3-5 COMPLETE CIRCUITS OF THE ABOVE AND THEN FINISH WITH 20 MINUTES BRISK CARDIO.

Let me know if you have any questions.

"We are defined by the choices we make." Tyler Durden


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3/18/10 3:03 P

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3/17/10 There is no way!

You have seen one like this before - bet you STILL can't do it!

1000 Reps! You have till the end of the week to do it!

Choose 5 exercises you HATE!!!! Make sure you do upper body, lower body and core!

Doing exercises you hate will shock your body and get you quicker better results.

If you don't have an imagination then do the following:

push ups
crunches
tricep dips
squats
get ups

Start with 10 min brisk cardio and finish with 20 intense for each attempt!

"We are defined by the choices we make." Tyler Durden


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3/4/10 12:03 P

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3/4/10

Cardio! Cardio! Cardio!

Squat/curl press w/ weights

side to side lunges with punches w/ weights

hmmmm what do I call these??? Kick backs with weights???
Kick back with one leg while bringing up opposite arm into a frontal raise w/ weight and alternate legs and arms each movement. This is going to require lots of balance.

High knee steps with cross punch

Lateral step ups with lateral raise w/ weights

half squat with row w/ weights.

Lunges w/ curl - you can alternate legs or do one minute one leg one minute other leg.

regular step ups with frontal raise.

Do each exercise for 2-3 minutes and repeat for as many circuits as you can!

Don’t have weights - NO EXCUSE! Use soup cans or soda cans, or detergent bottles

NO STEP? You can tape together catalogs or phone books with duct tape, use a curb, a stair or just simulate the step best you can on a flat surface... get your knees moving and your heart rate up!

Go as fast as you safely can. Do not sacrifice form or safety. If you do this one right... it will hurt to carry your keys tomorrow.

"We are defined by the choices we make." Tyler Durden


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2/10/10 1:05 P

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Friday 2/12/10 Munch and Crunch Challenge!

Okay this one is posted a little early because I am sure there will be questions, but please emoticon and DO NOT POST HERE! GO TO THE CHALLENGE DISCUSSION AREA.

STRETCH REALLY WELL WITH THIS CHALLENGE BEFORE AND AFTER!

Please do some light cardio before the work out to warm up after stretching approx. 20 minutes.

Try to do three circuits of the following:

Step ups 3 minutes

Toe reach jump - (bend over like you are stretching to reach your toes, then bring your arms up like superman and use the momentum to bring you up onto the tips of your toes. You are not actually going to leave the ground.) (25)

Prison squat (hands behind your neck (50)

Punch with weights while holding half squat position 3 minutes

Squat curl press with weights (25)

Crunch position, knees and feet up, head and shoulders off the ground. Crunch without bringing your shoulders back down to the ground. (10)

Butt ups – hands under your back for extra low back support if you need it. Same position as above – but head and shoulders down and this time bring your butt up off the ground as far as you can then bring feet back to ground in slow controlled movement. (10)

Regular crunches but with 5 second hold in between each one – (10)

Crunch position feet and knees up – one hand behind your neck and other hand on floor crunch up to opposite knee. (10)

Switch hands and do the other direction (10)

Round the world crunches – feet and knees up and do
a circular motion with your upper body as you crunch up – pretend you are drawing big circles with your head. (10)

Reverse direction and do it again! (10)

Now do a butt up and crunch at the same time. So you are bringing your knees up at the same time crunching to bring your elbows to your knees. (10)

Finish with 2 minutes of bicycle crunches with head and shoulders off ground.

Do good stretching before and after - Finish with 20 more minutes of cardio.

Adjust the time and reps according to your fitness level.

sparkmail me if you have any questions or you can give me a call or text... I'll give you the number.


"We are defined by the choices we make." Tyler Durden


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2/5/10 10:54 A

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REMEMBER ME?

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 15 minutes

rest 5 minutes

Repeat for 5 minutes.

Cool down with a brisk walk and some stretching.


If you do it right you will feel your body burning calories.

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1/28/10 1:29 P

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1/29/10: The Punisher

This is going to be a difficult one and many of you may not be able to complete and/or need modifications. I will describe it as best as I can first and then do modifications. You will need free weights for this or for those of you that don’t have them or use them... just use soup cans.
This is going to be done as one fluid movement through the entire thing. Do 5 sets of 20.
Warning... some of you may not even get through one set so don’t be surprised.

Do 20 min brisk cardio to warm up.

Bent over row with weights (then stand up)
Squat with curl press then go into over head
Triceps extension
Fall back (squat all the way down and roll back flat on floor with weight above your head)
Two shoulder presses
Russian Get up
Triceps extension

Do this right and you shouldn’t have to do cardio after but make sure to stretch and cool down!

This is a BOOGER! For those of you... LIKE ME who can’t squat fully to the floor yet... may need to modify this by squatting down onto the bed and laying back or into a chair and doing over head press instead. You may also need to do the bent over row on a chair with one leg kneeling on it for support.

Edited by: CPT.SPACEMONKEY at: 1/28/2010 (13:30)
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Just a reminder... DON'T POST HERE!!!! emoticon emoticon emoticon

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1/22/10 2:15 P

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1/22/09 - Ugh! Let's Do it Again

Start with 20 minutes brisk cardio preferablly interval of some type.

Do 6 circuits of the following set:

40 squats
1 minute planks
3 minutes punches w/ weights
25 crunches with 5 second hold

End with 30 minutes INTENSE cardio

As always adjust the circuts and exercises to fit your fitness level. Let me know if you have any questions.



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STARPEACE's Photo STARPEACE Posts: 11,940
1/18/10 7:17 P

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AFTER SHOVELING SNOW ALL DAY WITH ICE THAT WAS A WORKOUT.
I DID THE WORKOUT, I JUST HAD TO GO SLOWER ON THE GET-UPS. I NOTICED SINCE I HAVE BEEN BACK IN ACTION MY BODY IS ADAPTING BETTER.

If you keep starting and keep starting you are a winner all the way through to the end. Keep your motivation,focus,determination!!!!! Your goal will come faster then you think!!!!!!


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
1/12/10 2:35 P

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12/12/09 NEW CHALLENGE

3-5 rounds for time resting 2 minutes between rounds.
1/4 mile - run, elip, treadmill or bike ( or run in place knees high 3 minutes if you have nothing to measure distance with)

12 get ups

25 GHD Sit-ups Hard core only do the GHD - beginners choose a difficult crunch. DO NOT ATTEMPT GHD UNLESS YOU HAVE DONE THEM BEFORE!!!!
www.youtube.com/watch?v=j8n9th6TPI0

75 squats

25 tricep dips

As always... DO NOT SACRIFICE FORM OR SAFETY FOR TIME!!!! MODIFY TO FIT YOUR LEVEL OF FITNESS. IF YOU HAVE ANY QUESTIONS ABOUT MODIFICATIONS OR ALTERNATE EXERCISES LET ME KNOW.

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12/31/09 10:07 A

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CHALLENGE NAME: NEW YEAR RESOLUTION!!!!

Okay guys here is a fun one... I am posting early so you can keep track of things today for tomorrow.

This week's challenge is to track your calories on New Years Eve or New Years day... You pick.

Then take your calories and those are your reps you have to complete by the end of the week!

So.... if you have 3000 calories (which I know you won't!) Then you get to do a total of 3000 reps of any combination of exercises you see in previous challenges!

Hopefully this will encourage you to watch what you eat over the next few days!

I will even let you use your cardio minutes to go toward the total amount. 1 minute equals one rep!

Also as part of this challenge for those of you who are brave enough to try it...

Mr. D and I are starting a two week fast beginning January 4th. Rules are simple, no meat, no booze, no sweets, water only for drinks. You may have other types of protein just no fish, chicken, or beef, pork, or lamb. Veggie protein is okay.

As always check with your Doctor before starting any kind of fast to make sure it's okay if you have any specific dietary needs. Also a good multivitamin would be good to take as well.

Good luck and HAPPY NEW YEAR!

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12/9/09 6:04 P

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12/11/09 - TWELVE DAYS OF FITNESS

On the First Day of Fitness,
Mr. Durden Gave to Me,
a *Stork Standing in a Pear Tree.

On the Second Day of Fitness,
Mr. Durden Gave to Me,
Two Scissor Kicks,
And a Stork Standing in a Pear Tree.

On the Third Day of Fitness,
Mr. Durden Gave to Me,
Three Get Ups,
Two Scissor Kicks,
And a Stork Standing in a Pear Tree.

On the Fourth Day of Fitness,
Mr. Durden Gave to Me,
Four Tricep Dips,
Three Get Ups,
Two Scissor Kicks,
And a Stork Standing in a Pear Tree.

On the Fifth Day of Fitness,
Mr. Durden Gave to Me,
Five Santa Squats,
Four Tricep Dips,
Three Get Ups,
Two Scissor Kicks,
And a Stork Standing in a Pear Tree.

On the Sixth Day of Fitness,
Mr. Durden Gave to Me,
Six Crunches-a-laying,
Five Santa Squats,
Four Tricep Dips,
Three Get Ups,
Two Scissor Kicks,
And a Stork Standing in a Pear Tree.

On the Seventh Day of Fitness,
Mr. Durden Gave to Me,
Seven Knees-a-rising,
Six Crunches-a-laying,
Five Santa Squats,
Four Tricep Dips,
Three Get Ups,
Two Scissor Kicks,
And a Stork Standing in a Pear Tree.


On the Eighth Day of Fitness,
Mr. Durden Gave to Me,
Eight Shoulders pressing,
Seven Knees-a -rising,
Six Crunches Laying,
Five Santa Squats,
Four Tricep Dips,
Three Get Ups,
Two Scissor Kicks,
And a Stork Standing in a Pear Tree.

On the Ninth Day of Fitness,
Mr. Durden Gave to Me,
Nine Jacks-a-jumping,
Eight Shoulders pressing,
Seven Knees a rising,
Six Crunches Laying,
Five Santa Squats,
Four Tricep Dips,
Three Get Ups,
Two Scissor Kicks,
And a Stork Standing in a Pear Tree.

On the Tenth Day of Fitness,
Mr. Durden Gave to Me,
Ten legs-a- lifting
Nine Jacks-a-jumping,
Eight Shoulders pressing,
Seven Knees- a- rising,,
Six Crunches Laying,
Five Santa Squats,
Four Tricep Dips,
Three Get Ups,
Two Scissor Kicks,
And a Stork Standing in a Pear Tree.

On the eleventh Day of Fitness,
Mr. Durden Gave to Me,
Eleven push ups pushing
Ten legs a lifting
Nine Jacks-a-jumping,
Eight Shoulders pressing,
Seven Knees a rising,
Six Crunches Laying,
Five Santa Squats,
Four Tricep Dips,
Three Get Ups,
Two Scissor Kicks,
And a Stork Standing in a Pear Tree.


On the Twelfth Day of Fitness,
Mr. Durden Gave to Me,
Twelve Lunges Lunging,
Eleven push ups pushing
Ten legs a lifting
Nine Jacks-a-jumping,
Eight Shoulders pressing,
Seven Knees a rising,
Six Crunches Laying,
Five Santa Squats,
Four Tricep Dips,
Three Get Ups,
Two Scissor Kicks,
And a Stork Standing in a Pear Tree.

“Only after disaster can we be resurrected.” - Mr. Durden
Heh Heh.... enjoy and Happy Holidays!
----------------------------------------
--

*Stork a standing... Place the hands on the hips, then position the non-supporting foot against the inside knee of the supporting leg. Raise the heel to balance on the ball of the foot. Time starts as the heel is raised from the floor. Consider yourself done if any of the follow occur:
the hand(s) come off the hips
the supporting foot swivels or moves (hops) in any direction
the non-supporting foot loses contact with the knee.
the heel of the supporting foot touches the floor.

Any other questions about the challenge let me know!

Edited by: CPT.SPACEMONKEY at: 12/9/2009 (18:05)
"We are defined by the choices we make." Tyler Durden


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12/4/09 11:04 A

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5 sets of the following:

20 push ups – decline if you can
20 dips
50 curls w/ 5-10 lb. weights
50 shoulder presses (also with weights)
20 dips (yes, I know you just did 20)
10 push ups (yes, I know you just did 20)
25 squats (with weights if you are tough enough)

As Always... adjust your reps to match your ability and modify where needed!

"We are defined by the choices we make." Tyler Durden


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STARPEACE's Photo STARPEACE Posts: 11,940
11/25/09 8:53 P

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TODAY DID:
DIPS,LUNGES ALL WAYS WITH WEIGHTS.
PUSH-UPS [DEAD LIFTS,BICEPS TRICEP DIPS,I DO MY ABS ON THE BALL I SEE A GREAT CHANGE.I DID 100 ON THE FLOOR WITH LEG LIFTS FOR ABS AS WELL.THEN DID BITTERFLYS FOR THE BACK,THEN LIFT HEavy weight for the shoulders,THEN DID LOTS OF SQUATS WITH WEIGHTS,THEN PUNCHING BAG WITH HARD JABS,THEN CHEST FLY'S,MORE SQAUTS,THEN RAN ON THE TREAD FAST 30 MINS, THEN DID MORE BICEP WORK STRETCH AND YOGA. YES I NEED TO GET BACK WITH IN I FEEL THE DIFFERENCE. I FEEL NO PAIN NO GAIN.THAN I DID LOW SQUATS WITH WEIGHTS DIFFERNT WAYS.I KNOW MY WEAK POINTS.SINE I HAVE NOT BEEN ON I FEEL MY WEAK POINTS.YEA!

Edited by: STARPEACE at: 11/25/2009 (20:54)
If you keep starting and keep starting you are a winner all the way through to the end. Keep your motivation,focus,determination!!!!! Your goal will come faster then you think!!!!!!


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MR.DURDEN Posts: 270
11/17/09 11:28 P

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I know it isn't friday, but I thought I would share something I have been doing lately.

Get a pair of dice.
Roll both of them.
Put the larger digit first, and the lower digit second. That is your number. (For example if you roll a 3 and a 5 it is not eight; it is 53.)

Do that number of a particular exercise. Do 3 rounds per exercise: 3 rounds of push ups, 3 rounds of dips, etc., etc., etc. Make sure that you give your entire body a good workout.

I am not going to tell you what exercises to do. I suggest you do the ones that are hardest for you until they are the easiest.

Finish with 15 minutes of brisk to intense cardio.

If it isn't worth giving 100%, it isn't worth giving 1%.

Durden

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11/6/09 10:49 A

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11/06/09

Start out with your cardio warm up of 15 minutes then do as many circuits of the following as you can. Do each set to muscle exhaustion.

Mountain Climbers or mountain walks

(walks are when you get into a plank position and walk up brining your knees to your chest and keeping close to the floor then walking them back out.)

Squats - for a real challenge do these with weights or do wall squats holding each one for 30 seconds with weights!

Crunches (with five second hold between each one) for a challenge hold your feet up off the ground.

Tricep dips

Finish with 30 minutes INTENSE cardio!

Enjoy!


"We are defined by the choices we make." Tyler Durden


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10/30/09 12:41 P

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10/30/09 - HAPPY HALLOWEEN!

YOU KNOW THE DRILL WITH CARDIO BEFORE AND AFTER! This one is a little different. If you have a medicine ball use it... If not it's okay just do it with weights or soup cans or something. Modify it to suit your activity level and equipment.

Let me know if you have any questions...

Do 10 circuits to muscle exhaustion!



3 way med ball ab crunch -

Start by lying on your back with your knees bent shoulder width apart and the medicine ball above your head on the ground. Then bring the med ball towards your chest and press forward looking towards the ceiling. Then return to lying on your back with the ball above your head. Continue the abdominal crunches, but this time reach towards the ceiling on your right side, followed by your left.

www.myfittribe.com/videos/3-way-med-
ba
ll-ab-crunch#




Box Jumps with medicine ball -

You can use a dumbbell or soup cans instead of medicine balls. You can use a step, stair, or curb... or nothing at all... just jump. When you prepare to jump you are going to “load” your hamstrings muscles first... Go into a squat with your weight in your heels and tense those ham strings and quads then jump. Land lightly and use your knees to cushion and bend them as you land... First face the box then hold the medicine ball close to your chest. Jump onto the box and squat then jump off the box to your normal position and squat. Repeat this motion as fast as possible.

Glute Bridge Ab Crnch

Lay down with with your knees up and your feet on the floor. Keep your heels at shoulder width. Keep your toes down and heels on the floor. Lift your back off the ground. Tighten your stomach and your glutes and then put yourself back on the ground. You do not need to use any kind of resistance. To emphasize your glutes, lift your toes and point them outward. Make sure to keep your heels on the ground. If you want an extra challenge put a rubber resistance band around your knees and press outward as you go up. You can also use a rubber ball and squeeze it on the up motion


Burpee’s with a medicine ball or two dumbells/tricep extension -

Hold medicine ball at chest level and bring weights above your head, do tricep extension and then bring back down to floor and do squat thrust on ball or weights and push up jump back up.

"We are defined by the choices we make." Tyler Durden


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10/23/09 11:16 A

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10/23/09 Do it for Mr. D!

As you have noticed Mr. D has kinda dropped into the background a bit for the last few months. His job is keeping him busy with travel to destinations unknown. Keep him in your prayers for a safe return. :)


Warm up with 15 minutes brisk cardio

10 circuits

50 Curl/press with weights

50 Squats with weights - hold for 30 seconds after each 10th squat.
(Remember - your body weight should be in your heels, look forward not up... and squat low as you can go keeping your knee in the same plane as your toes. Don’t let your knees go past your toes.) Your quads are going to SHAKE!

2 minutes Boxing punches with weights. Your stance should be staggered like a lunge DO NOT ROTATE YOUR TORSO... ONLY YOUR SHOULDERS. Punch right to left, left to right as fast as you can with out jerking.

2 minutes - Lateral raises with weights

20 EXTREME Step ups. - Try to do a CHALLENGING step up. (I did mine off of a weight bench this morning - about 18 inches up.) If not do what you can safely. You can use a curb, a chair, a stair etc. if only using a small step come up on your toes like super man with your hands above your head. Use your momentum to carry you.

50 crunches feet up and hold for 5 seconds every 5 crunches.

50 tricep dips

Finish with 20 minutes Intense cardio

As always alter to suit your fitness level. Never sacrifice safety or form for completion or time.

"We are defined by the choices we make." Tyler Durden


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9/29/09 10:27 A

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Okay... sorry for the late post on the challenge but I have been undergoing some of my own challenges this week.

start with 15 minutes brisk cardio

I want you to 10 circuits each one till muscle exhaustion.

One of my favorite things is to do multiple moves in one exercise. It makes things fun and you get to work out multiple muscle groups in one exercise. You are going to need an exercise ball or a chair for this one and some free weights or soup cans.

One legged ball squat with bicep curl. Side and front! - okay... picture this. Put one leg up on the exercise ball in front of you but don’t put any weight on the ball with your foot. (So right now you look like captain morgan :) ) Arms are down to your side with the weights, now this is going to happen as one fluid movement. Extend your leg on the ball out rolling it out in front of you and as you do this you are going to be going into a half squat with the other leg and doing a bicep curl on the return up. Does that make sense? (Hint... if you are having trouble keeping your balance.. Tighten your core!)

Now... Do that with both legs... then repeat but put the ball out to your side this time and do the same movement. Kinda like a side lunge with a half squat and bicep curl.

Wall squats- hold for 30 seconds in between each.

Curl press squat - use a heavy weight if you can... My goal is to use a weight that is heavy enough that you should BARELY be able to complete 15 the first round. Go into a squat with weights down by your side and hold 5 seconds. Then go into a curl/shoulder press from up right squat position. ( you can do half squats if your knees are bad.)
(You can also sub pushups, tricep dips, and get ups if this is too hard. Do them to muscle exhaustion.)

Crunches - feet off the floor.

End with 20 minutes intense cardio.



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9/18/09 9:15 A

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10 Minutes warm up cardio of your choice


do not rest between exercises
20 push ups
20 sit ups (or crunches)
20 dips
20 get ups

rest 2 minutes

repeat

25 wonderful trips through the circuit.

You should be really smoked at the end if you did it right. If you aren't, feel free to do 25 more.

I hope everyone is well.

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9/11/09 3:12 P

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9/11 A day of remembrance -

Do you remember this one? Muscle exhaustion challenge! The name of the game is to completely max out your muscles... this means you do it till you drop!

15 minutes brisk cardio

walking lunges
crunches - feet up preferably
tricep dips
wall squats - do 10 second hold between each one
push ups!

Finish with 30 minutes intense cardio... REALLY CHALLENGE YOURSELF!

Try to do at least 3 sets of max out on the circuit. ENJOY!

"We are defined by the choices we make." Tyler Durden


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9/4/09 11:59 A

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9/04/09 - TAKE A LOAD OFF!

Here is a new type of challenge for you! My trainer is trying some new fun stuff with me to help with physical therapy. Thought I would try it on you for fun and see what you think. The principle is to “load” your muscle before performing the action. You know... like when you kick the ball you bring your leg back and then kick? That’s the principle we will be using. See the exercises explanation below the described circuit. Advanced monkey's do as many circuits as possible till muscle failure. Newbies... just do your best and give 100% effort not completion. Numbers don't matter here only your effort.

15 MINUTES BRISK CARDIO

50 Loaded Step ups with high knee raise (25 each leg)
75 Cross Rotations (25 each top to bottom opposite, side to side, and bottom to top opposite)
40 Lunges with frontal raise (20 each leg)
50 mountain climbers
50 Altered Plank exercise with weight (25 each arm) / or push ups for beginners
50 Squats with crazy 8's with weighted ball

Finish with 20 minutes intense cardio.

Loaded Step ups with high knee raise. -as you step up with your right leg you are going to bring your left leg back in that loading motion and then up into the forward position of the knee raise. DO NOT SWING YOUR LEG!!!! USE SLOW CONTROLLED MOTIONS.

25 Cross rotations in a staggered stance, top to bottom opposite, side to side, and bottom to top opposite. - You will need a weighted ball for this one. If you don’t have one use a soup can or something similar. (Preferably a ball!) Depending on your experience you will want to use 2-10 lbs. Weight. Stand like you are going to do a lunge but don’t. :) Suck in your stomach and tighten your butt! Keep your core tight.

Top - Bottom Rotation - Then with the weight in the same hand as your forward leg above your head, bring down to the opposite side and rotate as much as possible at the waist not the hips and REALLY get a good stretch in. Then come back up to the opposite side and really rotate again behind you. Pretend there is a big tic tac toe game behind you and you are trying to punch the top and bottom squares behind you. Does that make sense?

Side to side rotation - feet shoulder width apart and you are holding ball in both hands and you are going to rotate as far back side to side as you can using your waist and not your hips. Go for the two side center squares of your tic tac toe game.

Bottom Top rotation - same the top bottom but switch your legs and start in the bottom rotation position and hit the opposite corners of your tic tac toe game.

IF YOU DO THESE RIGHT YOU WILL FEEL THIS IN YOUR ABS, GLUTES, OBLOQUIES, HIP FLEXORS, SHOULDERS AND A LITTLE IN YOUR QUADS AND HAMSTRINGS. THE IDEA IS TO REALLY GET A GOOD STRETCH OUT OF THIS AND LOAD THOSE MUSCLES BEFORE COMPLETING THE ACTION. USE SLOW CONTROLLED MOTIONS. IF YOU ARE FEELING THIS IN YOUR LOW BACK YOU ARE DOING IT WRONG. WATCH YOUR FORM, KEEP YOUR BACK FLAT NOT ROUNDED AND ROTATE AT WAIST NOT HIPS.
20 Alternating Lunges each leg with ball. - Hold ball in front of you and as you come out of lunge do frontal raise with the weight or ball.

50 mountain climbers - completion

25 each side - Altered Plank exercise. - Go into plank position with one hand on ball or weight. Then take hand with weight and bring it as far up and out and then under you to the opposite hip. Best way I can describe this move is to imagine you are john travolta doing the Saturday Night Fever dance move... but laying down with a weight. LOL - Do 25 each arm. If you can’t do this then do push ups with your arms and elbows close to the body.

50 Squats with crazy 8's with weighted ball - hold ball or wieght above head, go into squat and bring ball around and behind one leg and come up with ball in upright position - then go down into squat again and circle other leg. Essentially doing a figure eight around your legs. Make sense?

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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
8/28/09 11:52 A

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8/28/09

Kick it!

Warm up with 15 minutes brisk cardio

Do 5 Circuits of the following:

50 Hamstring kick butts – Stand with feet wide a part and then kick your butt with the heel of your foot. Alternate feet rocking from one foot to the other. (THIS IS A GREAT WORK OUT FOR THOSE HIP FLEXORS!)

50 Squat with lateral raise. – go down into a squat and hold it while doing lateral raise with weights. (essentially you are only doing one squat and holding it while doing the lateral raises.)

50 Step ups with High knee step and bicep curl

50 Squats with curl press

100 push ups – 20 regular, 20 with one leg not touching ground. (10 each leg) and 10 with a micro pulse – Repeat for total of 100

100 crunches – you pick.

Finish with 20 minutes intense cardio

Enjoy! let me know if you have any questions!

Edited by: CPT.SPACEMONKEY at: 8/28/2009 (11:54)
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8/21/09 1:55 P

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8/21/09 THE NAILER!

15 minutes light to brisk cardio your choice

5 circuits of 20

Crunches
Bicep Curl with a shoulder press weighted
Micro pushups/push ups

Then do Nailer

Finish with 20 minutes INTENSE Cardio… preferably a HIIT program.

See below for instructions for challenge.


Crunches Make them challenging! If you need ideas let me know. If you aren’t feeling them or think this is too easy you need to add weights, raise your feet, put a hold in… something!

Bicep Curl with a shoulder press weighted (use cans or 2 liter bottle of soda if you don’t have weights) this is one fluid movement. Do it slow and controlled.

Micro pushups/push ups – Take a small medicine ball or weight ball about 6-8 inch in diameter. Go into an up right plank position with your hands on the ball. Hold for 30 seconds while pulsing in tiny micro pushups and then do 20 regular push ups.

If you don’t have a ball, place your hands together directly under you instead of shoulder length apart and pulse.

THE NAILER Take 20 nails (pennies will work too) and do a walking lunge and put one down each time you go down… then turn around and squat to pick each one up… BUT put the ones down in your hand one at a time first before picking up the next one… and pick em all up again before moving on! Oh and Lunge in between each one, too! By the time it's over you will have done a little over 200 squats and 40 lunges! Oh.. And don't drop any cause if you do... You get to start over! Heh Heh!

For those of you with knee issues try the modified nailer: Stand in place in front of a chair and do the same progression of pick ups only squatting half way and pick them up from the chair... no lunges in between.

"We are defined by the choices we make." Tyler Durden


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
8/13/09 12:19 P

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"is that your blood?"
"Just some of it"

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!

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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
8/7/09 11:46 A

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5 minutes warm up cardio
15 minutes brisk cardio

4 circuts of the following

50 burpees www.rosstraining.com/articles/burpee
cl
ip.htm

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: CPT.SPACEMONKEY at: 8/7/2009 (11:47)
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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
7/31/09 4:06 P

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7/30/09 2 minutes to hell!

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!

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MR.DURDEN Posts: 270
7/18/09 11:29 A

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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.


CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
7/17/09 10:25 A

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7/16/09 - KICKIN BUTT AND TAKING NAMES!!!

START OUT WITH 10 MINUTES BRISK CARDIO

DO AS MANY CIRCUITS OF THIS AS YOU CAN COMPLETE!

25 GET UPS

BEGINNER - can do these from the bed
INTERMEDIATE - do them from floor anyway you can
EXPERTS - use weights!!!!

50 SQUATS
BEGINNER - do half squats
INTERMEDIATE - regular squats (pulse every 5th one for a count of ten if you dare!)
EXPERT - Do em with weights AND pulse!

2 MINUTES OVERHEAD CLAPS!
BEGINNER - do as long as you can.
INTERMEDIATE AND EXPERTS - do longer if you can!

100 CRUNCHES! MAKE EM COUNT!
BEGINNER - do normal crunches
INTERMEDIATE - 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!



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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
7/10/09 5:10 P

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7/10/09 Let's Do it again!

10 minutes brisk cardio

Start at 20 reps and complete the circuit then DO IT AGAIN starting at 19, then 18, etc... Any questions?

Weighted lunges with a curl press

butterfly kicks/scissor kicks

push ups - decline for advanced, regular or knees down for intermediate and wallies for begginers

Crunches - your choice - make them count! don't just do weenie ones make them hurt!

tricep dips - remember these?

turkish get ups - use a weight if you have one advanced, others.. do the best you can!

Follow up with 20 minutes INTENSE cardio!

Good luck!

Edited by: CPT.SPACEMONKEY at: 7/10/2009 (17:11)
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KAZZLE3's Photo KAZZLE3 Posts: 2,737
7/5/09 6:30 P

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July is all about me and I looked through the challenges and picked the one from 6/10 for this week. I really like the detailed instructions for beginners. Can't wait to do it tomorrow at the gym.

Thanks!

Lieutenant Space Monkey
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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
7/4/09 2:22 P

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Kick it!

Gonna try something new here... let's get our starting cardio by doing some step ups with a little twist.

If you don't have a step bench you can use a curb, a stair or some phone books... just make sure it is stable!!!

You are going to want to use a hand weight that is comfortable but yet challenging. Again if you don't have weights there are plenty of things you can use around the house, soup cans, laundry detergent bottles, just look around.

do 3 circuits of 2 minutes of the following:

Step up with curl press w/ weights
Step up with lateral raise with weights
step up with frontal raise with weights
super man step ups... these are a regular step up but when you step on the the step you are going to come up on your toe and reach high with your hands

follow this with 3 circuits of the following

50 squats- pulse for 15-30 seconds every tenth one.
50 butt ups - let me know if you don't know what this is!
50 lunges - do 1/2 lunges if you have knee issues
50 crunches - feet up off the ground for these
50 mountain climbers - haven't done these in a while1

End with 20 minutes brisk cardio!

Newbies - Remember to modify the amount of reps to suit your fitness level. NEVER NEVER sacrifice safety for completion! If you gave 100% then you completed the challenge no matter what the numbers!



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MR.DURDEN Posts: 270
6/27/09 7:12 A

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Start with 10 minutes BRISK cardio.

Max out the following exercises 5 times in a circuit. That means do them to muscle failure.

push ups
sit ups (or crunches)
Tricep Dips
squats
get ups

End with 200 minutes BRISK (not intense) cardio.



CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
6/17/09 9:31 P

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Work out name: CAN YOU DO IT????

This work out is aimed toward increasing your balance as well as testing your core control.

I am going to list the intermediate work out first and then list modifications for newbies and you hard core people afterwards. Hard core... feel free to add add'l weights, circuits or reps as needed to suit your level.

Do three circuits of each grouping taking a 1-2 minute rest between groups two and three.

Grouping one

two minutes of regular step ups (start with left leg)
two minutes of regular step ups(start with right leg)
two minutes one leg step up with opposite knee raise
two minutes one leg step ups alt. leg w/ opp. knee raise

Grouping Two

30 one legged bent over rows with 5lb weight (15 each leg)

Remember to slightly bend the knee and keep your core muscles tight (suck in and tighten those abs as you do these) to help maintain balance. Do them slow and controlled. Object of the game is to maintain your balance on one foot for all 15 reps.

20 forward extensions 7lb weights
30 seconds bicep curls 7lb weights on left leg
30 seconds bicep curls 7lb weights on right leg
25 shoulder presses 7lb weight

Grouping three

25 modified incline push ups
30 seconds upright plank position
30 seconds elbow plank position
Plank rotations - 3-5 may be all you can do.

Beginners - Do only 2 circuits decreasing your weights to 2-5 lbs. and if you don't have free weights you can use cans of soup, laundry detergent anything will do. You can do the step ups off a stair curb or even phone books. Just make sure you are safe.

If you have trouble with the balance portion of this and can't coordinate the movements on one leg then do only the arm movements but then add this in between them. stand on one leg and hold for 10 seconds do this three times each leg.

For push ups do modified push ups no incline
do only as long as you can tolerate on the planks. If you are really a true beginner you may only be able to do 15-20 seconds.

HARD CORE MONKEYS - Do five circuits but add 30 seconds each leg of one legged weighted squats. to grouping two and increase your free weights to 10-15 lbs.

Change Grouping three - to 30 real incline push ups
1-1/12 minutes plank positions each way and do 15 plank rotations.

I know this one is kind of confusing so if you have any questions please feel free to ask me.

Again do not sacrifice safety or form for speed or completion. Always modify the amount, weight and circuits to your fitness level but push yourself to see what you can accomplish. You may surprise yourself.

Finish this challenge up with 30 minutes brisk cardio.



Edited by: CPT.SPACEMONKEY at: 6/17/2009 (21:37)
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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
6/10/09 1:37 A

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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.

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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
5/30/09 7:30 P

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Summer is almost here! Heck... what am I talking about? It IS here ... at least in Texas it is.
It's been a while since we have done a body part challenge so here goes!

Work out name: Arms a go go!

Start with 20 minutes brisk cardio

Do each excercise 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.





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MR.DURDEN Posts: 270
5/13/09 5:31 P

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I am leaving this one up to you.

I want you to see how many calories you can burn in 1 week. Start the count at midnight Friday, and do your best to keep track of calories burned (with physical activity not just being alive) for 1 full week. Will you post the highest number? Do you know how many calories you burn with your exercises? This is a good opportunity for you to learn and fulfill a challenge at the same time. Run, walk, strength train, bike, wrestle, fight, run stairs, or do whatever it is you do to "get your sweat on". I just want to see how hardcore you can be using your own imagination. Post some hard workouts for me to try over on the discussion thread. It is almost the time of year when I do the workouts you submit to me anyway. This can be a good lead in to that.

If you post your number on one of the other blogs on the page we will know if you are being honest based on your workout history.

Stand tall, burn hard, and a rack up a good number.

If you notice some people who have not posted in a while send them a quick note to let them know there is a new challenge up.

MR.DURDEN Posts: 270
4/26/09 4:43 P

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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.

Have a great week.

MR.DURDEN Posts: 270
4/18/09 12:31 P

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CHALLENGE NAME: The Rock or the Hard Place?

You get a choice this week monkeys!

You can MAX OUT our usual 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, elyptical, or other choice) 5 times this week.

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

Thanks for sticking with the team despite my prolonged absences, and the Captains sideline time. I am going to try to do better. I expect to have my computer completely straightened out this week.

Thanks to all who sent their well wishes. Half of the issue was diet related, and I am back on track; The other half should be taken care of later this week. I will let you know what it was when it is over. I will post it in the "What Is On Mr. Durden's Mind" thread.

Good Luck and work hard.

D

MR.DURDEN Posts: 270
4/5/09 2:12 P

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Challenge Name: Sprints are good for you!

Start with 10 minutes brisk cardio:

3 sets of 20 AS FAST AS YOU CAN WITHOUT COMPROMISING FORM OR SAFETY!

push ups

sit ups (or crunches)

Dips

Squats (if you can do them)

The object of this is to do it fast to boost your metabolism, not to see how fast you can do it. Don't time yourself, just make sure you are pushing hard.

finish with 10 more minutes brisk cardio.

This should keep your metabolism up all day long.

I'm sorry it took me 2 weeks to get a challenge up. The captain has been on the injured list, and I have had some medical issues of my own to work through.

CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
3/20/09 4:36 P

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DO IT FOR CAPT. SPACEMONKEY!
Start with 20 minutes BRISK cardio

3 sets of 20
3 sets of 19
3 sets of 18
continuing in descent to 3 sets of 1.

push ups
get ups (just lay on your back, and stand up as you normally would. Lay
down and repeat) Use a weight if you feel up to it... (google turkish get up
Jump squats (or a suitable substitute)
Tri Crunch - (do a different types of crunches for each set)
tricep dips
leg lifts (lie flat on your back, feet together and raise both legs up as far as you can and then down but never touching the ground.

END with 30 minutes INTENSE cardio and 10 minutes stretching and cooldown.

If this doesn't rise to the level of CHALLENGE for you, I want YOU to post the next challenge.



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MR.DURDEN Posts: 270
3/7/09 2:25 P

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Workout name: MAKE IT STOP (revised)!!

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.



MR.DURDEN Posts: 270
3/1/09 3:29 P

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Workout Name: I'll bet you can't do it

1000 (yes 1000) of the following;

you have 1 week to do 1000 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 (ie Jumping jacks, and dips). Break the others up into 3 days of 333. You will be glad you did it if you finish.

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2/25/09 11:53 A

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Chocolate Burn! For those of you whoe indulged too much for Valentines day:

Start with 20 minutes brisk cardio

Max out (Maximum number of reps until muscle failure) the exercise, then move on to the next exercise. Complete 3 sets of the circuit.

Squats with a shoulder press (use soup cans if you don't have weights.

Butterfly kicks (Flutter Kicks, Scissor Kicks)

Tricep dips

Lunges (or a suitable substitute)

Plank Rotations

Crunches with knees up & 5 second hold every 10 reps.

End with 30 minutes intense cardio

Edited by: CPT.SPACEMONKEY at: 2/25/2009 (11:54)
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MR.DURDEN Posts: 270
2/15/09 3:21 P

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Workout Name: I hate this

Start with 5 minutes warm up cardio

15 minutes INTENSE cardio

Pick 2 upper body exercises that you hate to do, and 2 lower body exercises that you hate to do;

5 sets of 25 each:

Upper body exercise 1
Lower body exercise 1
Upper body exercise 2
Lower body exercise 2

Finish with 10 minutes cool down cardio.

This is designed to shock your body by doing something you don't normally do because you don't like it. Shocking the body is good, and helps facilitate greater weight loss, and more muscle gains.

MR.DURDEN Posts: 270
2/7/09 9:58 A

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Workout name: TOTAL DISTANCE

The idea is to go as far as you can in a week. Run, bike, walk, or eliptical 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, I would say you should be at or above 50.

MR.DURDEN Posts: 270
1/30/09 7:59 P

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5 Minutes light cardio
15 Minutes INTENSE cardio

Then do the following circuit 10 times:

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

10 minutes COOL DOWN cardio

If these are too challenging for you rest as needed, but YOU SHOULD ALWAYS FINISH THEM!


MR.DURDEN Posts: 270
1/24/09 1:59 A

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Workout name: MAKE IT STOP!!

Start with 15 minutes brisk cardio.

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

wait 5 minutes

Repeat the 20 minute continuous circuit

wait 5 minutes

Repeat for 10 minutes.

Rest, and then remember there is no whining allowed EVER!

Do this workout 3 times this week if you are hard core.


Edited by: MR.DURDEN at: 1/24/2009 (02:00)
CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
1/20/09 11:16 A

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Workout Name: On and on!

dips

Walk outs - stand with legs shoulder length apart bend over at the waist and touch the ground in a stretch... walk your hands out into a push up position, push up, and walk it back in and up. You can do knees down for the push ups if you need to

Crunches - make them challenging!

Lunges

Do as many as you can this week, and keep a running total. Post your total on Friday in the challenge discussion thread. Remember to make sure these are complete workouts. You should make sure you get a good workout as you do these. This is basically a daily workout for every day this week.

This one goes ON and ON!

Edited by: CPT.SPACEMONKEY at: 1/20/2009 (11:17)
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1/9/09 12:46 P

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Challenge Name: Holiday Regrets!

Start with 15 min. brisk cardio

3 sets of 50 of the following circuit.

Standing cross over crunches.
Mountain Climbers
Squat/front lunge/back lunge
Plank Rotation
Half bent knee raises (butt ups)
crunches - your choice.

Finish with 30 minutes intense cardio

More advanced monkeys - make the sitting crunches more challenging. If you need ideas I have plenty. If three sets is not enough, by all means add another, or two or three... If the

See below for explanation of exercises

Standing Cross over Crunches:
In a standing position bring your left elbow to right knee. Then alternate Right elbow to left knee. The important movement of this exercise is the ROTATION not how far you can get your knee to elbow. Keep you core tight and suck in your stomach as you do these. Using your core muscles will help your balance as well as give an awesome ab work out.

Mountain Climbers - www.ehow.com/video_2359296_how-do-m
oun
tain-climber-exercises.html


Squat/Front Lunge/Back Lunge - This should be done as one fluid movement. Start in a squat position using good form. Your knees should not go past the plane of your toes when squatting. Make sure your weight is bared in your heels as you squat and look forward, not up. Come out of the squat and step forward and do forward lunge. Then step backwards with same leg you put forward furst and do a backward lunge. Go into neutral squat again and do the other leg. You will do a total of fifty of these ( 25 each leg) Yes this is going to hurt.

Plank Rotation - Start in the plank position with arms fully extended. You are going to “walk” the plank position to about a 45 degree angle to the left, then all the way to the right to 45 degrees. Feet stay in a fixed position. Suck your stomach in when doing this. THIS ONE IS TOUGH! If it is too hard do as many as you can and then switch to a “walk out” (Walk outs - stand with legs shoulder length apart bend over at the waist and touch the ground in a stretch... walk your hands out into a push up position, push up, and walk it back in and up. You can do knees down for the push ups if you need to)

Half Bent knee raises - you start out by laying on your back with your hands flat on the floor down at your sides. Your legs are fully extended, with just a slight bend in your knees, and your head is also in contact with the floor. Contract your abdominal muscles and raise your legs up together until they are perpendicular to the floor. You raise your legs up slowly, and control the entire motion with just your abdominal muscles, and then you lower your legs back down under that same control. Do not let your heels touch the floor! When your heels are approximately one inch from the floor, immediately raise your legs back up for the next repetition.

If i have to explain crunches you are in the wrong team!

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STARPEACE's Photo STARPEACE Posts: 11,940
1/6/09 7:48 A

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sorry wrong page.I'm trying to edit it.

Edited by: STARPEACE at: 1/7/2009 (08:02)
If you keep starting and keep starting you are a winner all the way through to the end. Keep your motivation,focus,determination!!!!! Your goal will come faster then you think!!!!!!


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MR.DURDEN Posts: 270
12/28/08 8:09 P

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Does this look familiar?

I told you in September you would be seeing it again. I hope you recorded (or remember) how you did the first time.

Workout Name: MAX OUT

Start with 15 minutes BRISK cardio of 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. HERE IS A HINT- I know it will be more than 300 because you have already done that. It was the challenge you all hated so much.

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 emoticon

CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
12/21/08 11:58 P

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New Challenge: OMG!!!! You want me to do what?

15 minutes brisk cardio

4 sets of 25 push up with weighted rows:

use hand weights or soup cans for these if you have them.

hold weights in hand and do push up on them. when you come back up from the push up, do a row with each hand with weight. you can modify this by doing knees down push ups and doing only the motion of the row if this is too difficult.

4 sets of 25 - bicep curl/press weighted. do a bicep curl and then go into a shoulder press... one movement. again use soup cans if hyou don't

Then... super set these.. four sets

50 crunches of your choice
25 half bent knee raises.

Super setting is when you do these back to back as fast as you can with out stopping.

finish up with at least 30 minutes intense cardio

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


"We are defined by the choices we make." Tyler Durden


*************** Team Leader - Project Mayhem!****************

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