LOL LOL LOL - U R 2 funny..... LOL LOL LOL

I've been scratching my head wondering what other fitness page there was...... lol lol lol

This is gonna be great!!!! I must say this is the first site that has actually responded to my request/questions and you have absolutely made my day!!!!!

p.s. Thx for the welcome. I'm really looking forward to this challenge.

Welcome Jo. Please check your inbox for a info message from me.
Thanks, ~Sissy

LA 14.75 RA 15.25 Bust 38 waist 57 Hips 56 LT 28 RT 28
Weight --- 397.2

Originally Posted by Mark

LA 14.75 RA 15.25 Bust 38 waist 57 Hips 56 LT 28 RT 28
Weight --- 397.2

thanks Mark I got them!

all!!

Originally Posted by jane

all!!

yahoo philyja2

CARDIO FOR WEEK 1
This is for June 1-7 to be done each day!!!!!!!You can do 6 days and take one off if you like.

BEGINNER--- 30 MINUTES OF WHAT YOU CHOOSE!!!!!

ADVANCED--- 30 MINUTES OF WHAT YOU CHOOSE PLUS 15 MINUTES OF BRISK WALKING!!!!

Of course you can do more but this is what you have to do to get the points. It can be all at once or broken up throughout the day!!!!!

STRENGTH EXERCISES WEEK 1
These exercises are for June 1-7 to be done at least 3 days a week for beginners. If you are advanced and going for that award you must do these 5 days.

EXERCISE #1
CRUNCH

Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action
EXHALE: Raise your chest until your shoulder blades lift off the floor.

INHALE: Slowly lower back to floor.

Special Instructions
Don't use your hands and arms to help lift you up - use abdominals and hips.

Muscles Worked: Abs


BEGINNER------30 OF THESE
ADVANCED -----100 OF THESE

EXERCISE #2
SUPERMAN


Starting Position
Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position.

Action
Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 30 counts.

Special Instructions
Don't hold your breath! Try to keep breathing steady and even. Make it easier: Hold for fewer counts and don't raise legs/arms quite as high. Change it up: Lower to the ground to complete one rep and do a 2-3 sets.

Muscles Worked: Lower back


BEGINNER--- 15 OF THESE
ADVANCED----25 OF THESE

EXERCISE #3
CLOSE ARM WALL PUSHUPS


Starting Position
Start facing wall, arms-length away, feet slightly apart, legs straight with weight on toes. Place hands on wall with pointer fingers and thumbs forming a triangle. Keep arms in line with shoulders/chest (not above or below this region).

Action
INHALE: Bend elbows about 90 degrees and lower body toward the wall without touching it.

EXHALE: Straighten arms and return to starting position to complete one rep.

Special Instructions
The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.

Muscles Worked: Chest, Triceps, Shoulders


BEGINNER--- 25 OF THESE
ADVANCED---60 OF THESE

EXERCISE #4
CALF RAISES WITH CHAIR


Starting Position
Stand facing a wall or back of chair and lightly hold onto it with fingertips to aid balance. Legs should be shoulder-width apart and straight. Do not lock knees.

Action
EXHALE: Raise up on balls of feet, and hold for 2 seconds.

INHALE: Return to start position and repeat.

Special Instructions
Try not to let heels touch or rest on ground between repetitions unless necessary. As you progress, use one foot at a time.

Muscles Worked: Calves


BEGINNER---20 OF THESE
ADVANCED---45 OF THESE

NOW REMEMBER YOU CAN BREAK THESE DOWN TO DO THEM THROUGHOUT THE DAY!!!!!!!!!!

CRUNCH


SUPERMAN

CLOSE ARM WALL PUSHUPS

CALF RAISES WITH CHAIR

Great, i will be doing these today!!!!!!!!!!!!!