OK..THIS IS WHERE THE EXERCISES WILL BE POSTED WEEKLY..ALSO YOU CAN POST THAT YOU ARE DONE AND WHAT YOU DID HERE..JUST SAY THAT YOU ARE A APPL OR A ORANGE..HAVE A GREAT ONE..

APPLE &ORANGES CHALLENGE EXERCISES "MENU" FOR JULY 1 TO
JULY-7TH.

STRETCH-VERY IMPORTANT..THIS IS OPTIONAL.
"A"
1.

Starting Position Begin this stretching exercise in a standing position with your feet shoulder width apart. Action Bring one arm directly across your body and hold it tight with the opposite arm. Pull the opposite arm to your body, hold for approximately 12 to 15 seconds and relax. Repeat this stretch twice for each arm, alternating between arms.

2.

Starting Position This stretch is performed in a sitting position with your legs out in front of you. Action Cross one leg over the other so that your foot is perpendicular to your quad. Use your elbow for leverage to stretch looking away from the upright knee. Perform this exercise slowly alternating legs. Repeat twice for each leg. Special Instructions Do not lean too far back, your torso should be near (but not quite) in a perpendicular position to the floor.

3.

Starting Position This exercise is done in a standing position. You will begin with feet shoulder width apart. Action Step forward in a half lunge, the back foot is in a fixed position with the knee slightly bent. Stretch the back calf by bending and straitening your back leg while remaining in the half lunge position. Repeat twice with each leg, alternating legs. Hold each stretch approximately 12-15 seconds. Special Instructions To keep balance and really get the best stretch possible, clasp your hands and place them over the top of your front thigh. You may also use one hand on a chair or wall to help your balance as well.

CHALLENGE EXERCISE FOR THIS WEEK.
CHALLENGE MENU.
GROUP "B-CORE"
1.Crunches

BEGINNERS-3 SETS-10-12 ADVANCED-4SETS-15-20

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

2.Exercise Help & Tips: Hip Flexor

BEGINNERS-3SETS..10-12 ADVANCED-4SETS..15-20

Starting Position Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight. Action EXHALE: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts. INHALE: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides. Special Instructions Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled. Muscles Worked: Hips, Upper Thigh, Glute

3.Standing Side Bend with Towel

BEGINNERS-3 SETS-10/12 ADVANCED-3 SETS-15/20

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

GROUP "C" UPPER BODY

1.Boxer

BEGINNER-3 SETS 10/12 ADVANCED-15/20

Starting Position Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest. Action EXHALE: Extend left arm forward (palm down), right arm back (palm up). INHALE: Hug arms in. Repeat, switching arms. Special Instructions Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground. Muscles Worked: Upper back, shoulders

2.Close-Arm Wall Pushups

BEGINNERS-3 SETS 10/12 ADVANCE-4 SETS 15/20

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

3.Triceps Dips with Bent Knees

BEGINNER-3 SETS 10/12 ADVANCE-4 SETS 15/20

Starting Position Sit tall on the edge of a sturdy chair or step and wrap your fingertips over the front edge. Place feet on the floor in front of you with knees bent. Lift hips and butt up and slightly forward. Action Bend elbows about 90 degrees and lower hips toward the floor. (If you feel pain in the shoulders, your elbows are bent too much). Press up until elbows are straight, but not locked.

GROUP "D"LOWER BODY
1.Bridges

BEGINNERS-3 SETS 10/12 ADVANCED-4 SETS 15/20

Starting Position Sit tall on the edge of a sturdy chair or step and wrap your fingertips over the front edge. Place feet on the floor in front of you with knees bent. Lift hips and butt up and slightly forward. Action Bend elbows about 90 degrees and lower hips toward the floor. (If you feel pain in the shoulders, your elbows are bent too much). Press up until elbows are straight, but not locked.

2.Calf Rocking with Chair

BEGINNERS- 3 SETS 10/12 ADVANCED-4 SETS 15/20 3.Runner's Lunges BEGINNERS-3 SETS 10/12 ADVANCED-4 SETS 15/20 Starting Position Standing with feet hip-width apart, step forward with right foot into a lunge, right knee bent, left heel lifted. Bend arms at 90 degrees in opposition to your legs so right arm pumps forward and left arm pumps back as if running (not pictured). Action EXHALE: Pushing off ball of left foot, straighten right knee as you lift left knee up to hip height. Simultaneously pump arms in opposition to legs (not pictured). Hold for 2 seconds. INHALE: Bring left leg down and back so that you are lunging again with the right leg forward and bent to complete one rep. Complete all reps and switch sides. Special Instructions Be sure to keep forward (lunging) knee in line with ankle, toes pointing forward, hips square, and torso centered. Muscles Worked: Quads, Glutes, Hips, Hamstrings GROUP "E" CARDO 1.BEGINNER-WALK-15MIN-30MIN 2.ADVANCE-RUN-20 MIN-60MIN 3.CARDO "YOU CHOOSE"BIKE,GARDEN,PLAY WITH KIDS,HEAVEY CLEANING,ECT.THE TIME FOR THIS MUST BE 30MIN-60MIN. OK..PLEASE PIC 2 EXERCISES FROM EACH GROUP..GIVE YOUR LEAD THE NUMBERS YOU DID.EXAMPLE CHALLENGE EXERCISES-I DID A-1&2 B-2&3 C-1&2 D-1&2 E-DID MY CHOISE-45MIN

Starting Position Stand with knees slightly bent, feet hip-width apart. Action Slowly lift heels, rolling onto toes (but not tiptoes). Lower. Shift weight into heels and lift toes off floor to complete one rep. Special Instructions Hold onto a chair or wall if you need help balancing. Keep breathing steady. Muscles Worked: Calves

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Last edited by jane_______________ : Today at 04:20 AM.

My ORANGE TEAM PLEDGE... MARK

10 minute Stretch, 40 side bends, 50 calf rock, and add my 30 minute CORE work, I do 60 of the close hand push ups off the end of my bed, jog 5-7 minutes per day and dance whenever I feel the need...

Originally Posted by Mark

My ORANGE TEAM PLEDGE... MARK

10 minute Stretch, 40 side bends, 50 calf rock, and add my 30 minute CORE work, I do 60 of the close hand push ups off the end of my bed, jog 5-7 minutes per day and dance whenever I feel the need...

GREAT JOB MARK..WE START THIS ON THE FIRST..AND PUT IT DOWN LIKE YOU ARE ORDERING FOOD..I WILL DO A-WITH A SIDE OF 1,2..LOL

FIRST AWARDS WILL BE OUR MVP'S.
THIS GOES TO CINDY AND BARRY!!!!!!!!!! THEY ARE ALWAYS THERE TO SHOW SUPPORT AND HAVE STEPPED UP AS LEADERS TO THIS MONTHS CHALLENGE. THANKS WE COULDNT DO IT WITHOUT YOU!!!!!!!!!!!!

Originally Posted by Crystal Storm

FIRST AWARDS WILL BE OUR MVP'S.
THIS GOES TO CINDY AND BARRY!!!!!!!!!! THEY ARE ALWAYS THERE TO SHOW SUPPORT AND HAVE STEPPED UP AS LEADERS TO THIS MONTHS CHALLENGE. THANKS WE COULDNT DO IT WITHOUT YOU!!!!!!!!!!!!

I agree 100%!!!! You guys are awesome!!!!!!!!

THIS AWARD IS FOR THE PLAYER WITH THE MOST POINTS. SHE HAS RACKED UP 1480 POINTS THIS MONTH EVEN THOUGH SOME TRYING THINGS HAVE BEEN GOING ON IN HER LIFE. THIS AWARD GOES TO JANE.........LOVE YA GIRL!!!!!!!!!!!

Originally Posted by Crystal Storm

THIS AWARD IS FOR THE PLAYER WITH THE MOST POINTS. SHE HAS RACKED UP 1480 POINTS THIS MONTH EVEN THOUGH SOME TRYING THINGS HAVE BEEN GOING ON IN HER LIFE. THIS AWARD GOES TO JANE.........LOVE YA GIRL!!!!!!!!!!!

AGREE AGAIN!!!! JANE YOU ROCK!!!!!!!!!!!!!

THIS IS OUR WEIGHT LOSS AWARD. WE HAVE A FIRST, SECOND, AND THIRD PLACE. WE ALSO HAVE TIES IN SECOND AND THIRD.

SO FIRST PLACE GOES TO DAWN WITH A LOSS OF 13 POUNDS.

SECOND PLACE GOES TO TONI AND MARK WITH A LOSS OF 12 POUNDS EACH.

THIRD PLACE GOES TO TOM AND JANE WITH A LOSS OF 10 POUND EACH.

ALL I HAVE TO SAY IS YOU GO ON WITH YOUR BAD SELVES!!!!!!!!!!!!!!!!


by heat_62891

WOW..I'M GOING TO CRY..I WILL WORK EVEN HARDER FOR ME TEAM ..AND MYSELF..THANKS..