Originally Posted by 9427

Goals:

GET ON TRACK!
drink water
walk
blog everyday

You can do it Michelle! We are all here for you!

Thursdays Challenge~Core and Cardio Day

Do whatever you want to do for your cardio workout today. Really try to push yourself! (but don't hurt yourself)

Bridge Ups
3sets/25

Starting Position Begin seated on floor, knees bent, feet flat, arms bent with hands on floor below shoulders. Action EXHALE: Straighten arms (don't lock elbows), allowing butt/hips to rise off of ground until your body from your head to your knees is in a straight line parallel to the floor. Hold for 2 counts. INHALE: Return to starting position for one rep. Special Instructions Keep glutes squeezed and tailbone tucked in. Tighten abs to help straighten body. At highest position, knees should be bent at 90 degrees. Muscles Worked: Abs, Lower back, Shoulders

Dolphin Pose
3sets/25
Starting Position
Start in an inverted V: forearms on floor, elbows wide, hands clasped, butt lifted, legs straight. Tip head between arms to look at feet.

Action
Looking up, press body forward until chin is above hands. Return to start to complete one rep.

Special Instructions
None.

Muscles Worked: Abs, Shoulders, Upper back

Standing Side Bend W/ Towel
3sets/25
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




Do the best you can!

Fridays Challenge-Upper Body

Dumbbell Chest Press
3sets/25
Starting Position
Lie flat on bench with feet on flat on floor , arms extended upward, holding dumbbells with an overhand grip.

Action
INHALE: Lower dumbbells to chest level, bending elbows and rotating forearms to bring your hands into pronation (palms facing legs).

EXHALE:Press dumbbells back up until arms are straight (but elbows do not lock). Do an isometric contraction to isolate the upper pecs.

Lower and repeat for one rep.

Special Instructions
Keep spine in a neutral position. Don't lift head off the bench during exercise. If your lower back comes up from the bench at all during the movement, then raise your legs (bent) into the air to keep the back flat throughout the entire movement.

Muscles Worked: Chest, Triceps

Dumbbell Pullovers
3sets/25
Starting Position
Lie on bench with feet flat on floor. Hold one dumbbell with both hands, palms against the underside of the upper set of plates/weight, thumbs and forefingers encircling the handle.

Action
INHALE: Lower the weight behind your head, slightly bending elbows.

EXHALE: Return to starting position, arms extended but not locked to complete one rep.

Special Instructions
If your lower back comes up from the bench at all during the movement, then raise your legs (bent) into the air to keep the back flat throughout the entire movement.

Muscles Worked: Chest, Triceps, Lats

Incline Pushups
3sets/25
Starting Position
Begin in a push up position, with hands and toes on the floor in front of a step/stair. Place hands on the step, fingers facing forward.

Action
INHALE: Keeping abs tight, lower upper body & hips until face is about an inch from the step.

EXHALE: Straighten arms to push up to starting position.

Special Instructions
Make it easier: Do the pushups with weight on your knees instead of your toes.

Muscles Worked: Chest, Triceps, Shoulders

Upright Dumbbell Rows
3sets/25
Starting Position
Stand with feet slightly apart, back straight. Grasp dumbbells with overhand grip in front of body and directly below shoulders, keeping arms straight but not locked.

Action
EXHALE: Pull the dumbbells straight upward, lifting elbows as high as possible, keeping dumbbells in a straight line below the shoulders.

EXHALE: Slowly lower the weights to the starting position to complete one rep.

Special Instructions
Keep knees slightly bent and torso upright. Your upper body will want to lean backwards as you lift-- keeping your abs tight and watching yourself from the side in a mirror will help you keep your upper body still.

Muscles Worked: Shoulders, Upper back

Do what you can! Don't hurt yourself!

Saturdays Challenge~Cardio Day

Push yourself to do as much cardio as you can do! Really go as far as you can! Push yourself to fatigue without hurting yourself!

Keep in mind that the daily challenges are totally up to you whether or not you wanna do them! I just post them in case someone else wants to do them! If you already have your own workout great! Hopefully this is helping someone!

Anyone still come on here? Noone has posted today.

hey bees! happy hump day! theres still half of the week left to do some damage on the scale! lets work on our goals and make that long term goal a reality!

I don't do well on the forums, but I just wanted all to know that I'm wishing you all a wonderful week!! Goooooooooooooooooo BEEEEEEEEEEEEEES!

Good morning all...
It is with mixed emotions I must tell you all that I am leaving the bees. I haven't been able to figure out what my deal is lately but I think we have the issue solved. I'm pregnant!
Good luck to you all!! I will still be on BuddySlim just not competing in the weight loss challenge. I will be pulling for all of you!
Thanks for being such a great team!!!!

Originally Posted by 9427

Good morning all...
It is with mixed emotions I must tell you all that I am leaving the bees. I haven't been able to figure out what my deal is lately but I think we have the issue solved. I'm pregnant!
Good luck to you all!! I will still be on BuddySlim just not competing in the weight loss challenge. I will be pulling for all of you!
Thanks for being such a great team!!!!

Congratulations! We are all still here for you anytime you need us! Best of luck!