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AY_BEAUTIFUL89's Photo AY_BEAUTIFUL89 SparkPoints: (39,407)
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2/5/14 11:15 A

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I'm SO sore from yesterday's (and Monday's) workout. I worked muscles that I usually don't focus on and I'm so proud of myself. Anyway, I'm taking a break today to allow my body to heal. I will get back on it tomorrow!! (Hitting the sauna and jacuzzi friday as a reward emoticon )

Anna, **God Strengthens Me**


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PIGGYWAY SparkPoints: (51,338)
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2/3/14 12:15 A

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TUESDAY AND THURSDAY

HELLO TO ALL I AM TRYING VERY HARD TO SUCCESS


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PIGGYWAY SparkPoints: (51,338)
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1/26/14 4:45 P

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I LIKE THE CARDIO

HELLO TO ALL I AM TRYING VERY HARD TO SUCCESS


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LILORITA's Photo LILORITA Posts: 3,312
1/21/14 6:00 A

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I also like the cardio days!

Rita
Nairobi, Kenya


You are a child of the universe, no less than the trees and the stars you have a right to be here. And whether or not it is clear to you, no doubt the universe is unfolding as it should! - Desiderata


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MAJONES1225's Photo MAJONES1225 Posts: 6,855
1/21/14 12:04 A

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I like the CARDIO DAYS

"Be not afraid of growing slowly, be afraid only of standing still."


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AY_BEAUTIFUL89's Photo AY_BEAUTIFUL89 SparkPoints: (39,407)
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1/19/14 1:31 A

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Weekly Challenge (January 19th January 25th)

emoticon PICK YOUR DAYS emoticon

I. Sunday (January 19th)
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. CARDIO DAYS (3-5 days this week)
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 burpees
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. STRENGTH DAYS (2-3 days this week)
a. Fitness
i. 10-15 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

Anna, **God Strengthens Me**


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