Week 10 - All in One Place

STRENGTH (week 2 replay)
1. BICYCLE CRUNCHES / SUPERBEEYOTCH: FIVE DAYS
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=12
www.sparkpeople.com/reso
urce/exercises.asp?exercise=6
Ninja - 4 sets of 20 (20 crunches, then 20 SUPERBEEYOTCH)
Jedi - 4 sets of 12
Cheerleader - 4 sets of 8

2. CHAIR POSE/ LIGHTNING BOLT - TWO DAYS
www.abc-of-yoga.com/info
/chair-pose.asp
Ninja: 5 sets of 5 breaths
Jedi: 4 sets of 4 breaths
Cheerleader: 3 sets of 3 breaths

3. CHEST FLY BOOBAGE FIRMER - TWO DAYS
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=155
Ninja 5 sets of 20
Jedi 5 sets of 10
Cheerleader 5 sets of 5

4.THIGH/HIP DESTROYER- ONE DAY
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=150
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=149
Ninja 4 sets of 16 of EACH, on BOTH SIDES
Jedi 4 sets of 12 of EACH, on BOTH SIDES
Cheerleader 4 sets of 8 of EACH, on BOTH SIDES

5. SQUATTY CALF RAISES: ONE DAY
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=67
(awesomer ninjas do this in a squat position)
Ninja 3 sets of 30
Jedi 3 sets of 24
Cheerleader 3 sets of 18


NUTRITION
#1 - Track your food 7 days this week.

#2 - Find a way to make a recipe healthier. www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=1592
www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=1110

#3 - Plan meals and shop for 5 days worth of dinner.
Go here for some examples of quick and easy go-to meals if you have to go out:
www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=224
OR healthy finds at restaurants. www.sparkpeople.com/reso
urce/sparkdining.asp

#4 - Find one way to save money on your food budget. Share it here on the thread or blog about it and share the link here. And here are some tips to help. www.sparkpeople.c
om/resource/wellness_artic
les.asp?id=1129

#5 - Eat on purpose. Here’s the link to explain exactly what I mean. www.sparkpeople.com/mysp
ark/stage_diet_strategies.
asp?diet_stage=2&strategy_num=5

CARDIO
1) 7 measurable miles

2) Belly Dancing with Veena and Neena : Do this twice this week for 1 point.
part 1: www.youtube.com/watch?v=
In1bptHtm0I
part 2: www.youtube.com/watch?v=
K1lT2J0IiUE
part 3: www.youtube.com/watch?v=
Pqd3pXg9N14
part 4: www.youtube.com/watch?v=
XPB79XqBGh4


3) Jumping Jacks or Punch/Kicks. Do 500 this week for 1 point. Break them up as needed, but try to do some daily if possible. Great way to start your day!!

4) Burpees:
(1 minute at a time, 5 reps - recover for a minute in between) x 2 days = 1 point
You can do regular or beginner. Here's a sample beginner one.
www.youtube.com/watch?v=
CIQx1FiQt50

5) Butt Kicks 400 total = 1 point
You can do 100 at a time 4 times, 200 twice, etc. Break it up to suit you.
Sample Video: www.youtube.com/watch?v=
s8Zmlj22AMg&related