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ARMYWIFE4GOD's Photo ARMYWIFE4GOD SparkPoints: (23,756)
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7/26/10 2:02 P

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Monday, July 26, 2010

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~ Forward Lunges ~

DEMO - www.sparkpeople.com/resource/
exercises
.asp?ID=22&from=fitness

TRY - 30 of these - 2 Sets of 15 Reps (if you can do more then go for it, challenge yourself!)

Starting Position
Stand with your feet about 6 inches apart from each other toes pointed forward.

Action
INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don't step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don't allow your knees to cross the plane of your toes. EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Special Instructions
Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Muscles Worked: Quads, Glutes

Time Involved: 3-5 minutes

Body Benefit: Tighter glutes and shapely thighs

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DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER!
DON'T FORGET TO STRETCH AFTER TRAINING!

Edited by: ARMYWIFE4GOD at: 7/26/2010 (14:02)
I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
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6/25/10 1:35 P

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Monday, July 5, 2010

Today's exercise is a sparkpeople workout video with Coach Nicole.

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~ 10 minute Pilates Hips & Thighs ~

VIDEO - www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=1057

TRY - to do the full vid clip, if you need more time, feel free to repeat. If you need to, watch it 1st time around and then 2nd time around try it with her.

About This Workout
This workout will help you strengthen (and stretch) your hips, glutes and thighs—without any equipment. Coach Nicole will take you through one short set of 6 Pilates exercises (plus stretches). If you're new to Pilates, we recommend that you watch our short Intro to Pilates video first.

* Length: 10 minutes
* Equipment: Body weight, mat (optional, for cushioning)
* Type of Workout: Strength training (toning) & flexibility
* Muscles Worked: Lower body (hips, outer thighs, inner thighs, glutes)
* Fitness Level: Beginning to advanced; since this workout has few transitions, it may also be suitable for individuals with limited mobility.
* Impact: No (low) impact
* Safety Precautions: A mat will help cushion your body while lying on the floor. Shoes are optional during this Pilates workout. Always work at your own pace and level, using modifications whenever necessary.
* NEW! Track Your Workout: Scroll down to the bottom of this article and click the "Add to Fitness Tracker" button. (You must be logged in for this to work.)
* Extra Tip: Only complete as many exercises as you can using good form, taking a break as needed. As you progress, try to finish the entire video.

Viewing Tips

* You can pause or rewind the video at any time if you need a break or need to watch for closer instructions. We suggest watching the video one time through before attempting the workout.
* While this workout will take you through just one set (4-10 repetitions) of each exercise, they all focus on the same muscle groups. Doing multiple sets of this video is not necessary, especially since Pilates exercises are not designed to work muscles to complete fatigue.
* This video does not include music, but you can play a stereo or CD in the background as you workout. Just make sure you can still hear the instructions.
* To play the video, simply click on the Play button (bottom left corner) to start. Below the video screen, you'll find buttons for Pause, Stop, and volume control.

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DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER!
NOTE: TO TRACK THIS, SCROLL DOWN TO THE VERY BOTTOM OF THE PAGE AND CLICK "ADD TO FITNESS TRACKER" once you click that button you will be asked 2 choose between 2 things...
Would you like to replace the exercises currently in your tracker, or add these exercises to your existing workout?

Make this my workout for 7/5/2010 and remove any untracked exercises

Add these exercises to my existing workout

So it's up to you which one you do. But as long as you add it to your tracker and track that you did this!

Enjoy your workout!

Edited by: ARMYWIFE4GOD at: 7/5/2010 (15:39)
I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
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6/14/10 1:49 P

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Monday, June 14, 2010

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~ Squats with Medicine Ball ~

DEMO - www.sparkpeople.com/resource/
exercises
.asp?ID=26&from=fitness

TRY - 30 of these - 2 Sets of 15 Reps (if you can do more then go for it, challenge yourself!)

Starting Position
Stand with your feet shoulder width apart, toes pointed forward. Hold medicine ball out in front of your body, slightly above your chest, with arms straight. Do not lock your elbows.

Action
INHALE: Lower your body, bending at the hips, keeping your weight back on your heels. Keep your back as upright as possible. Make sure your knees don't cross your toes. Don't go past 90 degrees at your knees. EXHALE: Slowly push up to the starting position.

Special Instructions
You can progress by raising the weight of the medicine ball. If you do not have a medicine ball you can also hold a compact object of similar weight (2-10 lbs depending on strength) out in front of you.

Muscles Worked: Quads, Glutes, Shoulders

Time Involved: 4 minutes

Body Benefit: Holding a medicine ball adds resistance, but also trains your shoulders.

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DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER!
DON'T FORGET TO STRETCH AFTER TRAINING!

I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
/


 current weight: 182.0 
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ARMYWIFE4GOD's Photo ARMYWIFE4GOD SparkPoints: (23,756)
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Posts: 4,539
6/10/10 12:21 P

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Thursday, June 10, 2010

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~ VIDEO: 12-Minute Pilates Abs Workout ~

DEMO - www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=996

TRY - for the whole video, repeat if you feel you need to do more.

Mat Exercises to Whittle Your Middle

Are you interested in Pilates but not sure where to start?

This mat workout will help you strengthen (and stretch) your abdominals, obliques and lower back--without any equipment. Coach Nicole will take you through one short set of 11 Pilates exercises (plus stretches) for a complete core challenge in just 12 minutes!

If you're new to doing Pilates, here's an INTRO to Pilates for you!

www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=998


Are you a Skeptic about the Pilates workouts? Read this article, maybe it'll help change your mind!

www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=801


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DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER! IF YOU'RE NOT SURE HOW TO RECORD IT, SCROLL TO THE BOTTOM OF THE PAGE AFTER YOU'VE DONE THE WORKOUT & YOU'LL FIND AN "ADD to FITNESS TRACKER" BUTTON, CLICK IT AND IT WILL ADD IT TO YOUR TRACKER!

I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
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ARMYWIFE4GOD's Photo ARMYWIFE4GOD SparkPoints: (23,756)
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6/2/10 3:17 P

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Friday, May 21, 2010

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~ Seated Dumbbell Concentration Curls ~

DEMO - www.sparkpeople.com/resource/
exercises
.asp?ID=156&from=fitness

TRY - 30 of these - 2 Sets of 15 Reps (if you can do more then go for it, challenge yourself!)

Starting Position
Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh.

Action
INHALE: Curl the dumbbell to your shoulder, keeping upper body still. EXHALE: Lower the weight back down until your arm is straight but the elbow is not locked.

Special Instructions
This is a great exercise if you have trouble keeping proper form on seated or standing curls.

Muscles Worked: Biceps

Time Involved: 3-4 minutes

Body Benefit: Increased upper body strength and endurance


emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER!
DON'T FORGET TO STRETCH AFTER TRAINING!

I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
/


 current weight: 182.0 
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ARMYWIFE4GOD's Photo ARMYWIFE4GOD SparkPoints: (23,756)
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Posts: 4,539
5/21/10 12:35 P

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Friday, May 21, 2010

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~ One Arm Side Push-up ~

DEMO - www.sparkpeople.com/resource/
exercises
.asp?ID=139&from=fitness

TRY - 30 of these - 2 Sets of 15 Reps (if you can do more then go for it, challenge yourself!)

Starting Position
Lie on right side with left palm flat on the floor in front of shoulder, elbow bent. Wrap right arm around rib cage and bend knees slightly.

Action
EXHALE: Using left arm, push your torso up until arm is straight. INHALE: Then lower upper body until shoulder is about an inch from the floor. Complete all reps and switch sides.

Special Instructions
Be sure to keep hips and feet planted on floor and shoulders away from ears.

Muscles Worked: Biceps, Triceps, Obliques, Hips

Time Involved: 3-4 minutes

Body Benefit: Save time by targeting your arms and core with one exercise.


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DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER!
DON'T FORGET TO STRETCH AFTER TRAINING!

I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
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 current weight: 182.0 
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5/19/10 12:58 P

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Wednesday, May 19, 2010

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~ Modified Plank ~

DEMO - www.sparkpeople.com/resource/
exercises
.asp?ID=7&from=fitness

TRY - 30 of these - 2 Sets of 15 Reps (if you can do more then go for it, challenge yourself!)

Starting Position
Begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart.

Action
Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 60 seconds in the beginning, working your way up in 30 second jumps until you can hold the position for 3 minutes or longer.

Special Instructions
Don't let your hips/knees drop, your butt raise, or shift weight to one forearm.

Muscles Worked: Abs

Time Involved: 1 minute

Body Benefit: Abdominal strength and endurance; strong abs help alleviate lower back pain

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DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER!
DON'T FORGET TO STRETCH AFTER TRAINING!

I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
/


 current weight: 182.0 
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ARMYWIFE4GOD's Photo ARMYWIFE4GOD SparkPoints: (23,756)
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5/19/10 12:59 A

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emoticon Go you! emoticon

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IMLOSINIT4GOOD's Photo IMLOSINIT4GOOD Posts: 300
5/19/10 12:24 A

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Yay!

These really help me get my strength training in!

Cyndall
Fresno, CA
=======================
Start March 4th 2010: 255 lbs
Recent February 11th 2011: 204.1 lbs
End Goal March 2012: 150 lbs
=======================


 current weight: 197.0 
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5/18/10 3:29 P

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emoticon I added the last few that I didn't do to my workout today and did them all!

I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
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 current weight: 182.0 
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ARMYWIFE4GOD's Photo ARMYWIFE4GOD SparkPoints: (23,756)
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Posts: 4,539
5/18/10 1:44 P

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Tuesday, May 18, 2010

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~ Standing Side Bend with Towel ~

DEMO - www.sparkpeople.com/resource/
exercises
.asp?ID=131&from=fitness

TRY - 30 of these - 2 Sets of 15 Reps (if you can do more then go for it, challenge yourself!)

Starting Position
Stand with legs hip-width apart, knees slightly bent. Holding ends of a rolled-up towel, extend arms overhead in a V formation.

Action
Lift up and out of your rib cage and reach about 10 degrees to the left without moving your lower body. Return to start. Bend to opposite side to complete one rep.

Special Instructions
Concentrate on bending from the waist, and letting your upper body/arms follow.

Muscles Worked: Obliques

Time Involved: 3-4 minutes

Body Benefit: Tone that tummy with a towel!

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DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER!

I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
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5/18/10 1:41 P

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emoticon that's great emoticon emoticon

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IMLOSINIT4GOOD's Photo IMLOSINIT4GOOD Posts: 300
5/18/10 12:05 A

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It would have been so easy to have skipped the challenge, but I made the extra effort tonight to get it done and I felt such a sense of accomplishment from getting off my tush and getting it done that I did some other strength training as well!

Cyndall
Fresno, CA
=======================
Start March 4th 2010: 255 lbs
Recent February 11th 2011: 204.1 lbs
End Goal March 2012: 150 lbs
=======================


 current weight: 197.0 
265
236.25
207.5
178.75
150
ARMYWIFE4GOD's Photo ARMYWIFE4GOD SparkPoints: (23,756)
Fitness Minutes: (15,059)
Posts: 4,539
5/17/10 12:43 P

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Monday, May 17, 2010

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~ Bridges ~

DEMO - www.sparkpeople.com/resource/
exercises
.asp?ID=153&from=fitness

TRY - 30 of these - 2 Sets of 15 Reps (if you can do more then do more!)

Starting Position
Lie with arms at sides, feet on floor, knees bent. Press into heels.

Action
EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes. INHALE: Return to starting position.

Special Instructions
Squeeze glutes through entire rep. Try not to let butt touch ground when lowering between reps.

Muscles Worked: Hamstrings, Glutes, Quads

Time Involved: 2-3 minutes

Body Benefit: Look good coming and going

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DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER!

Edited by: ARMYWIFE4GOD at: 5/18/2010 (13:42)
I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
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IMLOSINIT4GOOD's Photo IMLOSINIT4GOOD Posts: 300
5/14/10 1:38 P

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The forward lunge just wasn't in me yesterday, hopefully I'll be able to do the DC on Saturday, because tonight I have a party to go to! Yay!

Cyndall
Fresno, CA
=======================
Start March 4th 2010: 255 lbs
Recent February 11th 2011: 204.1 lbs
End Goal March 2012: 150 lbs
=======================


 current weight: 197.0 
265
236.25
207.5
178.75
150
ARMYWIFE4GOD's Photo ARMYWIFE4GOD SparkPoints: (23,756)
Fitness Minutes: (15,059)
Posts: 4,539
5/13/10 1:10 P

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Thursday, May 13, 2010

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~ Forward Lunge ~
DEMO - www.sparkpeople.com/resource/
exercises
.asp?ID=22&from=fitness

TRY - 30 of these - 2 Sets of 15 Reps (if you can do more then do more!)

Starting Position
Stand with your feet about 6 inches apart from each other toes pointed forward.

Action
INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don't step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don't allow your knees to cross the plane of your toes. EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Special Instructions
Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Muscles Worked: Quads, Glutes

Time Involved: 3-5 minutes

Body Benefit: Tighter glutes and shapely thighs

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER!

I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
/


 current weight: 182.0 
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IMLOSINIT4GOOD's Photo IMLOSINIT4GOOD Posts: 300
5/11/10 11:01 P

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I did it!!! emoticon

Cyndall
Fresno, CA
=======================
Start March 4th 2010: 255 lbs
Recent February 11th 2011: 204.1 lbs
End Goal March 2012: 150 lbs
=======================


 current weight: 197.0 
265
236.25
207.5
178.75
150
ARMYWIFE4GOD's Photo ARMYWIFE4GOD SparkPoints: (23,756)
Fitness Minutes: (15,059)
Posts: 4,539
5/11/10 4:18 P

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Here is your next challenge!

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~ Seated Dumbbell Rows ~
See Demo - www.sparkpeople.com/resource/
exercises
.asp?ID=42&from=fitness

Try for - 30 of these - 2 sets of 15 Reps

Starting Position
Begin by sitting on the floor, leaning back slightly with knees bent and feet on the ground. Hold the dumbbells out in front of your body with your arms straight and palms facing inward, so the dumbbells are at 90 degrees.

Action
EXHALE: Bring dumbbells in towards your body at chest level as you squeeze your elbows behind your back as far as possible. INHALE: Return to starting position. Try doing 2 sets with 10-12 repetitions.

Special Instructions
Keep elbows in towards the body, but not completely against the body, as you go through the movement.

Muscles Worked: Upper back, Biceps, Shoulders

Time Involved: 4 minutes

Body Benefit: Better posture

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER!

I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
/


 current weight: 182.0 
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ARMYWIFE4GOD's Photo ARMYWIFE4GOD SparkPoints: (23,756)
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5/11/10 4:16 P

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Yeah it's a Daily Fitness Challenge, to help encourage/motivate different ones that need the extra motivation. To keep staying active and getting their exercise in. The exercise of the day will get posted and that's all you do is just do the exercise, record it in your fitness tracker and just post in here saying you've done it. Kind of a way of keeping yourself accountable. :)

I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
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DSDIVINY's Photo DSDIVINY Posts: 225
5/11/10 2:32 P

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huh, I did this today even though I hadn't see the "challenge" yet.

So what is the "challenge"? Just to do the exercise?

~Mica
Fresno, CA, USA
=======================
Start 05-Jan-06: 186 lbs
Recent 30-May-10: 183 lbs
Current Goal 30-July-10: 176 lbs
End Goal 31-Jan-11: 120 lbs
=======================


 current weight: 188.0 
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5/10/10 1:25 P

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5/10 - Back Extensions - 30 of these - 2 sets of 15 Reps emoticon

I was not even feeling like exercising today, simply because of how I woke up this morning, stiff in my back, headache, bloated gassy feeling, etc. But I did my morning workout anyway, I ignored all of that, my bloated gassy feeling & headache are gone, my stiff back has lessened up.

emoticon Now that's what I'm talkin about! emoticon

Edited by: ARMYWIFE4GOD at: 5/10/2010 (13:26)
I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
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 current weight: 182.0 
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5/10/10 12:58 P

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We will try this! So far only a few have said they'd like to try it! If more want to try, then that's AWESOME! Either way, we will see how this runs....

Here is your first challenge!

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

~ Back Extensions ~
See Demo - www.sparkpeople.com/resource/
exercises
.asp?ID=147&from=fitness

Try for - 30 of these - 2 sets of 15 Reps

Starting Position
Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.

Action
EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position. INHALE: Slowly lower with control to start to complete one rep.

Special Instructions
This is a very small movement. Don't move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes.

Muscles Worked: Lower back

Time Involved: 3 minutes

Body Benefit: Stronger back muscles, built for endurance

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

DON'T FORGET TO RECORD THIS IN YOUR FITNESS TRACKER!

Edited by: ARMYWIFE4GOD at: 5/10/2010 (13:06)
I'm a Plexus Ambassador. If you'd like to learn more please message me or just go to my website!
http://shopmyplexus.com/kristinaweaver
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