This is the new serious forum, Wildcats. Let's really work it hard this week!

Nancy's Profile

First I want to introduce our new Wildcat, Nancy!!

Ok, Wildcats this is our serious forum, so lets' get our muscles warmed up and burn that fat!!! I want to see alot of posting on here this week!

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 a glance.

Core:

#1 Crunches – 3 sets of 25
#2 Reverse Crunches – 3 sets of 25
#3 Hip Flexor – 3 sets of 20
#4 Standing Oblique Crunches – 3 sets of 15
#5 Back Extensions – 3 sets of 15
#6 Airplane Pose – 3 sets of 15
#7 Bridge Ups – 3 sets of 20
#8 Bicycle Crunches – 3 sets of 45 seconds


Upper Body:

#1 Close Arm Wall Push-ups – 3 sets of 15
#2 Alternating Bicep Curls – 3 sets of 15
#3 Dumbbell Triceps Kickbacks – 3 sets of 15
#4 Dumbbell Chest Press – 3 sets of 15
#5 Dumbbell Chest Fly – 3 sets of 15
#6 Dumbbell Lateral Raises 3 sets of 15
#7 Reverse Plank – 3 sets (hold as long as possible)
#8 Dumbbell Wrist Curls – 3 sets of 15


Lower Body:

#1 Squats – 3 sets of 15
#2 Lying Adduction – 3 sets of 15
#3 Standing Abduction – 3 sets of 15
#4 Bridges – 3 sets of 15
#5 Reverse Leg Lifts – see instructions
#6 Skater’s Squats – 3 sets of 20
#7 Calf Rocking – 3 sets of 20
#8 Forward Lunges – 3 sets of 15

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 Standing Oblique Crunches -- 3 sets of 15 ea side
Sorry, no pic of this one. Stand with your feet shoulder width apart and your knees slightly bent. Place your right hand on your right hip for stability. Raise your left arm over your head. Bring your left knee up to a 90 degree angle and your left arm down to a 90 degree angle at the same time crunching the oblique. Try to touch your elbow to your knee or close to touching. Repeat for 15 reps and switch sides. Special Note: Try to keep your "active" knee pointing out as you perform the crunch.


#5 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


#6 Airplane Pose -- 3 sets of 15 (each leg)

Starting Position
Stand with feet together, arms at sides, and gaze at a spot on the ground about 5 feet ahead for balance.

Action
Lift left foot back, bending forward until left leg and chest are parallel to ground. Extend arms out as shown. Hold for 3 counts. Repeat for all repetitions and switch sides.

Special Instructions
Be sure to keep a flat back (parallel to floor) and concentrate on keeping abs tight.

Muscles Worked: Back, Glutes, Hamstrings


#7 Bridge Ups -- 3 sets of 20

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



#8 Bicycle Crunches - 3 sets of 45 seconds
Starting Position
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.

Action
Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.

Special Instructions
None.

Muscles Worked: Abs, Obliques

Lower Body Challenges

#1 Squats -- 3 sets of 15

Starting Position
Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward.

Action
INHALE: Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees don’t cross the plane of your toes.

EXHALE: Straighten legs and come up to the starting position to complete one rep.

Special Instructions
Do not go past 90 degrees at the bend in your knees because this causes additional stress on your joints. If you feel pain in your knees, just go down to where you don't feel pain and come back up. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.

Muscles Worked: Quads, Glutes


#2 Lying Adduction -- 3 sets of 15

Starting Position
Lie on right side, with right leg straight on ground, left leg bent with foot flat on the ground either in front or behind right leg. Rest your head on right hand or extended arm. Place left hand flat on the ground in front of torso for balance.

Action
EXHALE: Keeping toes pointed forward and foot flexed, lift right leg off the floor toward the ceiling as high as you can (only a few inches). Hold here for a count of 2.

INHALE: Slowly lower toward ground without letting it touch.

Repeat all reps and switch sides.

Special Instructions
None.

Muscles Worked: Inner thigh



#3 Standing Abduction -- 3 sets of 15

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 let keeping it slightly bent.

Action
EXHALE: Keeping toes pointed forward, foot flexed, and leg straight, lift the left foot off the ground and out to the side as high as you can. Hold here for 2 counts.

INHALE: Lower slowly with control without letting left foot or leg rest 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. Also try to keep both legs in line with body, not forward or behind.

Muscles Worked: Outer thigh, Hips, Quads



#4 Bridges -- 3 sets of 15

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


#5 Reverse Leg Lifts -- see instructions
No pic for this one. Begin by getting on your hands and knees on the floor. Lower your upper body to rest on your elbows so that you are angled toward the floor. Keeping your left knee on the floor, extend your right leg behind you with your toe touching the floor. Raise your right leg to just above hip level and lower back to the floor. Do not let your toes touch the floor. Repeat for 15 raises and then bend your right leg at the knee and press your foot towards and lower for 15 slow raises. Then, so another 15 small quick pulses. Sit back on your heels to stretch the muscle. Then, repeat for the other side.


#6 Skater's Squats -- 3 sets of 20

Starting Position
Stand with feet shoulder-width apart, hands on hips or behind back.

Action
Squat down slightly, bending from the knees, keeping abs tight.

EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.

INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat.

Repeat on opposite side for one rep.

Special Instructions
Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary.

Muscles Worked: Quads, Glutes, Hips, Outer thigh


#7 Calf Rocking -- 3 sets of 20

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



#8 Forward Lunges -- 3 sets of 15

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

My goals for the week:
1. learn to manage stress more effectively, and get help for my TMJ.
2. under 1400 cals a day
3. stay on South Beach Phase 2
4. Move up to level 2 of the 30 Day Shred dvd by Jillian Michaels.
5. do the above workout 6 days this week.
6. 4 team challenges, and 60 crunches, Vsitups and bridges a day
7. 60 triceps lifts 3 days this week.
8. 64 oz of water a day, and my vitamins
9. Try more new recipes
10. check out some yoga for relaxation.
11. Log on to give and recieve support and friendly harrassment each day!
There ya go, let's win it again!! WOO HOO, y'all did awesome this week!

Great goals Kama!!

Goals for this week:
1. 1200 cal. per day
2. 30 min. treadmill, 30 min strength training of some kind per day 5-6 days
3. gallon water per day
4. meds and vitamins
5. remember the firming lotion at least once a day
6. me time ... 20 min ... at least 2 times a week
7. Thank God for everything
8. Log on and support my buddies!!

Well guys, I got to my goal! Check out my blog for pics and more info. Keep it up Cats!! Let's win it again!!
~Linsey

Great goals, Linsey and Kama! Welcome to the most awesome team ever Nancy!! Congrats Wildcats on winning for the third week in a row!

This week I need to try again for getting my water in, hopefully I will be able to eat better this week, but we'll see how it goes. I'm still hit or miss with the food thing. Ok, we can pull it out for another week!

Hi Wildcats - I really want to lose 2 pounds this week!!!!! I blew it last week and need any ideas you guys have to get back on track. Here's my plan:
1) Hit the gym every morning for 45 minutes or more
2) Drink 64 ounces of water
3) Take my vitamins
4) Dinner nightly is grilled fish and vegetables
5) Stay focused
6) Bring my lunch to work every day ***reason I blew it last week****
7) Log in more often to get motivation!

See you on the forum!