Welcome to the Wild Cats Serious forum.

This is where you'll post your goals / plans for the week as well as your accomplishments. If you have serious weight issues to discuss, do that here so that it doesn't get lost among the fun chat of the cheer forum. You'll also find the week's challenges posted here. Remember, choose one group each day and pick four exercises from that group. Once you've gone through all 3 groups, start again and do the other 4 exercises from each group. Be sure to post your accomplishments so we can all brag on you. When you post, just indicate which exercises you do by posting the first letter of the group (Core, Upper, Lower) and the number that you did. (ie. C1, C2, C3, etc)

This week’s challenges at glance:

Core:

#1 Crunches – 3 sets of 25
#2 Reverse Crunches – 3 sets of 25
#3 Hip Flexor – 3 sets of 20
#4 Double Crunches – 2 sets of 20
#5 Dumbbell Side Bends – 3 sets of 25
#6 Crunches w/ Twist – 3 sets of 20
#7 Back Extensions – 3 sets of 15
#8 Seated Knee Lifts – 3 sets of 20


Upper Body:


#1 Boxer – 3 sets of 20
#2 Dumbbell Reverse Fly – 3 sets of 15
#3 Dumbbell Shrugs – 3 sets of 20
#4 Seated Dumbbell Rows – 3 sets of 15
#5 Dumbbell Hammer Curls – 3 sets of 20
#6 Triceps Dips w/ Bent Knees – 3 sets of 15
#7 Lying Triceps Lifts – 3 sets of 20
#8 Wall Push ups – 3 sets of 15


Lower Body:


#1 Genie Sits – 3 sets of 15
#2 Standing Adduction – 3 sets of 20
#3 Step Ups – 3 sets of 20
#4 Lying Leg Curls – 3 sets of 25
#5 Calf Raises – 3 sets of 20
#6 Wide Leg Squats w/ dumbbell – 3 sets of 15
#7 Runner’s Lunges – 3 sets of 25
#8 Wide Leg Wall Sits w/ Calf Raises – 3 sets of 25

Core
Quote:
Originally Posted by Cindy

Core Challenges

#1 Crunches - 3 sets of 25

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 Reverse Crunches - 3 sets of 25

Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action
EXHALE: Pull knees in toward chest and hold for 2 seconds.

INHALE: Slowly lower legs back to starting position.

Special Instructions
Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.

Muscles Worked: Lower abs



#3 Hip Flexor - 3 sets of 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


#4 Double Crunches -- 2 sets of 20
Remember, these are a combination of regular crunch and reverse crunch performed at the same time.


#5 Dumbbell Side Bends -- 3 sets of 25

Starting Position
Stand with feet shoulder width apart, holding dumbbells. Knees should be slightly bent.

Action
EXHALE: Bend trunk to the left to a comfortable position and hold for 2-3 seconds.

INHALE: Return to starting position and repeat to right side.

Special Instructions
Don't let your weight take you forward or backwards.

Muscles Worked: Obliques



#6 Crunches w/ twist -- 3 sets of 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: As you lift up, rotate upper body toward one side, then rotate back to center.

INHALE: Lower your back to the floor. Alternate sides.

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

Muscles Worked: Abs, Obliques



#7 Back Extensions - 3 sets of 15

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

#8 Seated Knee Lifts -- 3 sets of 20

Starting Position
Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.

Action
EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms.

INHALE: Lower feet almost to floor, but don't let them touch until the end of the set.

Special Instructions
This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position.

Muscles Worked: Abs

If anyone here likes Pilates and are in a small space at office or something and feel like doing anything, here is a link that it might be good for you guys
I found it in youtube and the videos are such a good quality and they have pilates depending on the section you want to workout.. I am starting this at school at my 1hr off instead of being bored, I'll bring my little mattress and put it at my locker case ... Hope someone else might benefit of this.... YouTube - lazic's Channel
and if you like BELLY dancing, here is a great link for beginners
YouTube - talladancers's Channel

Upper Body
Quote:
Originally Posted by Cindy

Upper Body Challenges

#1 Boxer -- 3 sets of 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 Dumbbell Reverse Fly -- 3 sets of 15

Starting Position
Begin by sitting on top of the Swiss ball with your feet flat on the floor and dumbbells to your sides, palms facing inwards. Lean over so your chest is slightly above your knees. This forward lean is what will work the muscles towards the back of your shoulders.

Action
Raise your arms to your side, bringing the dumbbells up to shoulder level height. Keep your arms as straight as possible but do not lock your elbows. Slowly lower the dumbbells back to the starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions
Keep spine in a neutral position and your head and eyes looking forward, not down.

Muscles Worked: Upper back


#3 Dumbbell Shrugs -- 3 sets of 20

Starting Position
Begin by standing with your feet shoulder width apart and your knees slightly bent. Hold the dumbbells to your side with your palms facing inward.

Action
EXHALE: Slowly lift your shoulders straight up, keeping your arms straight. Hold for 1-2 seconds.

INHALE: Slowly lower down to starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions
Do not roll your shoulders.

Muscles Worked: Upper back, Shoulders, Neck


#4 Seated Dumbbell Rows - 3 sets of 15

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
Bring dumbbells in towards your body at chest level as you squeeze your elbows behind your back as far as possible. 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


#5 Dumbbell Hammer Curls - 3 sets of 20

Starting Position
Stand or sit, grasping a dumbbell in each hand with your palms facing inward.

Action
EXHALE: Curl the dumbbells to your shoulders (alternating arms or simultaneously).

INHALE: Lower the weight slowly to the starting position to complete one rep.

Special Instructions
Make sure upper body is stable and you are not leaning back with each curl. Unlike a standard biceps curl, your palms are facing inward throughout the movement. Keep elbows in at your sides.

Muscles Worked: Biceps



#6 Triceps Dips w/ Bent Knees -- 3 sets of 15

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.

Special Instructions
None.

Muscles Worked: Triceps


#7 Lying Triceps Lifts -- 3 sets of 20

Starting Position
Begin lying face down on a mat, arms at your sides, palms facing the ceiling. Make sure your neck is in a neutral position.

Action
EXHALE: Keeping body stationary and arms straight (but not locked) lift the palms up toward the ceiling as high as comfortably possible. Hold for 2-3 counts.

INHALE: Lower to starting position to complete one rep.

Special Instructions
Make sure your arms stay in line with the shoulder.

Make it harder: Hold and/or do small pulses in the highest position; Don't let the arms rest or touch the floor in between reps.

Muscles Worked: Triceps


#8 Wall Push Ups -- 3 sets of 15 (feel free to do regular)

Starting Position
Start facing wall, arms length away, feet slightly apart, legs straight (but knees not locked). Place hands onto wall, slightly wider than shoulder-width apart.

Action
EXHALE: Keeping head in neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it.

INHALE: Straighten arms and return to starting position for 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

Lower Body
Quote:
Originally Posted by Cindy

Lower Body Challenges

#1 Genie Sits -- 3 sets of 15

Starting Position
Kneel on a mat or rolled-up towel with feet together, knees slightly apart. Cross arms over chest.

Action
INHALE: Keep abs tight and back straight as you lean backward. Pause.

EXHALE: Lean forward to return to start.

Special Instructions
Very small movement. If your back hurts, do not lean back as far. You can also have a partner hold your feet for support.

Muscles Worked: Hamstrings, Glutes, Quads, Outer thigh, Abs



#2 Standing Adductions -- 3 sets of 20

Starting Position
Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to right leg keeping it slightly bent. Lift left leg slightly forward infront of right leg, keeping foot flexed and toes pointing forward.

Action
EXHALE: With a small movement, slowly swing left leg across center line of body, infront of right leg. Lift as high as possible. Hold for 2 counts.

INHALE: Lower slowly with control to start (without letting foot rest on ground) to complete one rep. Complete all reps and switch sides.

Special Instructions
Do not let momentum swing your leg-- keep it slow and controlled. Try to keep upper body straight-- don't lean forward or back.

Muscles Worked: Inner thigh, Quads



#3 Step Ups -- 3 sets of 20 each side

Starting Position
Begin by standing in front of the step or riser (8-12 inches tall) facing forward.

Action
Place right foot in the middle of step and step up as you balance your body for 1-2 seconds on the right leg. Your left leg should be behind your body to help stabilize your weight as it is shifting. Step down with your left leg first and continue on down with your right. Try for 2 sets of 10-12 repetitions for each leg.

Special Instructions
If you don’t feel comfortable with a riser or step height between 8-12 inches, start out at a lower height.

Muscles Worked: Quads, Glutes, Calves



#4 Lying Leg Curls -- 3 sets of 25

Starting Position
Lie facedown with legs extended. Place a towel/pillow under hips or use palms to cushion hip bones. Keep hips on ground.

Action
EXHALE: Bend knees and curl heels toward butt. Hold for 1-2 counts.

INHALE: Release slowly and with control to start position.

Special Instructions
Keep feet flexed through entire moevement, leading with the heels.

Muscles Worked: Hamstrings



#5 Calf Raises -- 3 sets of 20

Starting Position
Stand with feet shoulder width apart, with or without dumbbells.

Action
Raise up on balls of feet, and hold for 2 seconds, Return to start position and repeat.

Special Instructions
As you progress, use one foot at a time.

Muscles Worked: Calves



#6 Wide Leg Squats w/ Dumbbell -- 3 sets of 15

Starting Position
Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold a dumbbell with both hands in front of body.

Action
INHALE: Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair.

EXHALE: Squeeze glutes as you straighten legs to starting position to complete one rep.

Special Instructions
Keep abs contracted. Make sure knees to not pass the line of the toes.

Muscles Worked: Quads, Glutes, Inner thigh



#7 Runner's Lunges - 3 sets of 25 each side

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




#8 Wide Leg Wall Sits w/ Calf Raises -- 3 sets of 25

Stand with back against wall, feet twice shoulder-width apart, toes turned out. Slowly slide butt down wall until thighs are parallel to floor. Stay in this wall squat while you perform the exercise.
EXHALE: Rise on toes for two counts.
INHALE: Lower for two counts to complete one rep.
After one set is complete, straighten legs to come out of the squat.

Muscles Worked: Quads, Glutes, Inner thigh, Calves

Thanks Lisa! I will check that out in a bit!
Ok cats, here are my goals for the week:
1. step up my workouts, at least 50 minutes 6 days a week
2. do at least 4 team challenges a day
3. 60 crunches and bridges per day, 6 days a week
4. 60 triceps lifts 3 days a week
5. 64 ozs of water daily
6. vitamins daily
7. no more than 1450 calories per day
8. Log on each day as much as possible to get and give supprt and cheer and tough love from my buddies!
There ya go!

Originally Posted by 13029

If anyone here likes Pilates and are in a small space at office or something and feel like doing anything, here is a link that it might be good for you guys
I found it in youtube and the videos are such a good quality and they have pilates depending on the section you want to workout.. I am starting this at school at my 1hr off instead of being bored, I'll bring my little mattress and put it at my locker case ... Hope someone else might benefit of this.... YouTube - lazic's Channel
and if you like BELLY dancing, here is a great link for beginners
YouTube - talladancers's Channel

Checking these out! I have to wait like an hour and a half on Monday nites due to my meetings, so this would give me something to do!! Thanks!

Originally Posted by FiestyKitty Kama

Thanks Lisa! I will check that out in a bit!
Ok cats, here are my goals for the week:
1. step up my workouts, at least 50 minutes 6 days a week
2. do at least 4 team challenges a day
3. 60 crunches and bridges per day, 6 days a week
4. 60 triceps lifts 3 days a week
5. 64 ozs of water daily
6. vitamins daily
7. no more than 1450 calories per day
8. Log on each day as much as possible to get and give supprt and cheer and tough love from my buddies!
There ya go!

Forgot to add, that my workouts will be cardio every other day, and then toning and firming (strength) the other days.

My new challenge for the week
I am going to do 3 times a week my Elliptical for 30min
and those days I am going to do my free weight lifting as well.
Also: the other 3 alternative days I am going to do dance 1 day Latin and the other one, I am going to practice that belly dance thing see how it goes but also I am going to do the Pilates workout that I found in youtube.
I think that is going to be enough for me this week besides school, exams, cooking and all the rest.
Also I am going to keep my intake between 1200-1300 cals plus
I am going to drink my 4 bottles of water, my 2-3 teas a day

Wish you all the luck to the rest of you, I hope your journey is going as great as mine is!!!

Can't believe it, not a month yet but 11 pounds lighter!! wowowowo