Group photo
Author:
SALLYANDGENE's Photo SALLYANDGENE Posts: 345
11/5/13 12:29 A

My SparkPage
Send Private Message
Reply
emoticon

Weekly Challenge (November 5th – November 11th)
AT LEAST 40 OUNCES OF WATER EACH DAY

I. Tuesday (November 5th)
a. Baseline Assessment: How many of each exercise can you do in 60 seconds?

b. Modified Base Assessment
i. One-Legged Jumping Jacks (Coach Nicole) 49
ii. Wall Push Ups 27
iii. Toe Touches (bend down and touch your toes) 37
iv. Sit down and stand ups (sit in a chair and stand back up again) 25
v. Knee Lifts 83
vi. Jog in place 0
vii. Step Overs (lay down some object and step over it) 46

II. Wednesday (November 6th) ( Cardio Day)
a. Fitness
i. 1.5 mile jog (or brisk walk)
1. Challenge: 1 mile in 10-12 minutes
2. Challenge: 2 miles in 20-25 minutes
ii. 3 sets of the following:
1. 10 squats
2. 20 jumping jacks
3. 10 butt kicks (both legs = 1 rep)
4. 10 high knees (both legs = 1 rep)
b. Nutrition
i. At least 48 ounces of water
ii. 5-6 small meals (200 – 350 calories per meal, typically)

III. Thursday (November 7th) (Strength Day)
a. Fitness
i. 5-10 minute warm up
ii. 3 sets of the following
1. 10 bicep curls
2. 10 tricep extensions
3. 10 lunges
4. 10 squats
5. 10 sit ups
b. Nutrition:
i. At least 8 cups (64 ounces) of water
ii. 2-4 servings of vegetables

IV. Friday (November 8th) ( Cardio Day)
a. Fitness
i. Please choose your exercises for today. Examples including, walking, running,
swimming, cycling, etc.
b. Nutrition
i. At least 48 ounces of water
ii. At least 3 servings of vegetables

V. Saturday (November 9th)(Strength Day)
a. Fitness
i. Push Ups on the Hour
1. You may choose any of the following exercises to do each hour during today. Please
complete 10 at each hour:
a. Push Ups
b. Squats
c. Lunges
d. Jumping Jacks
b. Nutrition
i. At least 6 cups (36 ounces) of water
ii. At least 2-3 servings of fruit

VI. Sunday (November 10th)(“Chill” Day)
a. Fitness
i. You may choose to work out today or simply take a break. It’s up to you.
b. Nutrition
i. At least 6-8 cups (48-64 ounces) of water
ii. At least 2 servings of vegetables
iii. At least 2 servings of fruit

VII. Monday (November 11th)(Light Cardio Day)
a. Fitness
i. Complete a 10-30 minute walk (brisk walk at the most)
1. Try to reflect on this past week, and on the upcoming week. Use this time to relax and
unwind
ii. Use only your body to work out today. No machines or heavy lifting.
b. Nutrition
i. Only whole/natural foods today. No excess sweets, processed foods, etc.
c. Team Participation
i. Post within Team Forum (or on huddle wall)
d. Find 1 spark recipe (or healthy recipe) to cook for next week

Edited by: SALLYANDGENE at: 11/5/2013 (16:58)
�Each day I am moving toward my goal of achieving a beneficial weight; I love my active lifestyle; and, I am making wise food choices�


 July SparkPoints: 0
0
55.75
111.5
167.25
223
AY_BEAUTIFUL89's Photo AY_BEAUTIFUL89 SparkPoints: (39,407)
Fitness Minutes: (9,480)
Posts: 839
11/4/13 10:28 P

My SparkPage
Send Private Message
Reply
Weekly Challenge (November 5th – November 11th)
AT LEAST 40 OUNCES OF WATER EACH DAY
I. Tuesday (November 5th)
a. Baseline Assessment: How many of each exercise can you do in 60 seconds?
i. Jumping Jacks
ii. Push Ups
iii. Sit Ups
iv. Squats
v. Step Ups
vi. Football Sprints
vii. Ski Jumps
b. Modified Base Assessment
i. One-Legged Jumping Jacks (Coach Nicole)
ii. Wall Push Ups
iii. Toe Touches (bend down and touch your toes)
iv. Sit down and stand ups (sit in a chair and stand back up again)
v. Knee Lifts
vi. Jog in place
vii. Step Overs (lay down some object and step over it)
II. Wednesday (November 6th) (Cardio Day)
a. Fitness
i. 1.5 mile jog (or brisk walk)
1. Challenge: 1 mile in 10-12 minutes
2. Challenge: 2 miles in 20-25 minutes
ii. 3 sets of the following:
1. 10 squats
2. 20 jumping jacks
3. 10 butt kicks (both legs = 1 rep)
4. 10 high knees (both legs = 1 rep)
b. Nutrition
i. At least 48 ounces of water
ii. 5-6 small meals (200 – 350 calories per meal, typically)
III. Thursday (November 7th) (Strength Day)
a. Fitness
i. 5-10 minute warm up
ii. 3 sets of the following
1. 10 bicep curls
2. 10 tricep extensions
3. 10 lunges
4. 10 squats
5. 10 sit ups
b. Nutrition:
i. At least 8 cups (64 ounces) of water
ii. 2-4 servings of vegetables
IV. Friday (November 8th)(Cardio Day)
a. Fitness
i. Please choose your exercises for today. Examples including, walking, running, swimming, cycling, etc.
b. Nutrition
i. At least 48 ounces of water
ii. At least 3 servings of vegetables
V. Saturday (November 9th)(Strength Day)
a. Fitness
i. Push Ups on the Hour
1. You may choose any of the following exercises to do each hour during today. Please complete 10 at each hour:
a. Push Ups
b. Squats
c. Lunges
d. Jumping Jacks
b. Nutrition
i. At least 6 cups (36 ounces) of water
ii. At least 2-3 servings of fruit
VI. Sunday (November 10th)(“Chill” Day)
a. Fitness
i. You may choose to work out today or simply take a break. It’s up to you.
b. Nutrition
i. At least 6-8 cups (48-64 ounces) of water
ii. At least 2 servings of vegetables
iii. At least 2 servings of fruit
VII. Monday (November 11th)(Light Cardio Day)
a. Fitness
i. Complete a 10-30 minute walk (brisk walk at the most)
1. Try to reflect on this past week, and on the upcoming week. Use this time to relax and unwind
ii. Use only your body to work out today. No machines or heavy lifting.
b. Nutrition
i. Only whole/natural foods today. No excess sweets, processed foods, etc.
c. Team Participation
i. Post within Team Forum (or on huddle wall)
d. Find 1 spark recipe (or healthy recipe) to cook for next week

Anna, **God Strengthens Me**


 Pounds lost: 1.0 
0
1.75
3.5
5.25
7
Page: 1 of (1)  

Report Innappropriate Post

Other 60 Day Fitness/Nutrition Challenge (Support Group) Chat it Up! Posts

Topics:
Last Post:



Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=25785x59695x55519461

Review our Community Guidelines