I will go ahead and post the workout for everyone else to see and to have those participating a chance to post their comments, how they did, and what they did.
Today has been a packed day with all kinds of things. I went to work, came home and picked up the wife, went to the thrift store, got a hair cut, ate dinner, and now am making sure that I get this blog up and create tomorrow's workout.
BTW - those of you that have been commenting have been doing great with this challenge! I'm glad that it is challenging you, as it is meant too.
I have been very motivated to finishing these workouts at full intensity because I know that you all are doing it as well. It is great to be able to do this with other people and have learned a lot already from creating the workouts. Let me tell you, it is kind of nerve-wracking figuring these things out.
What is your motivation to finishing your workouts whether it is with this challenge or your own creations?
What is your motivation to finishing your workouts whether it is with this challenge or your own creations?
Wednesday
Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.
Exercise 1 – Dive Bomber Pushups (http://www.youtube.com/watch?v=ttk8RdiIHzA)
• Level 1 = 3 sets of 4 reps (1 rep equals dive and return)
• Level 2 = 3 sets of 6 reps (1 rep equals dive and return)
• Level 3 = 3 sets of 8 reps (1 rep equals dive and return)
Exercise 2 – Dot Drills (http://www.youtube.com/watch?v=PR7s4nXtWSw)
• Level 1 = 1 sets of drill (one set equals one drill)
• Level 2 = 2 sets of drill (one set equals one drill)
Drill is done with five spots on floor. There are multiple forms that create ONE set.
o Hopscotch form 1
o One foot hop form 2
o Opposite foot hop form 3
o Two foot hop form 4
o Hopscotch form 5
o End of drill, end of set.
Exercise 3 – Reverse Crunch (http://www.youtube.com/watch?v=tWKCeYRs2R0)
• Level 1 = 2 sets of 12 seconds (one rep is one crunch)
• Level 2 = 3 sets of 10 seconds (one rep is one crunch)
• Level 3 = 3 sets of 15 seconds (one rep is one crunch)
Exercises 4 – Walking Lunges (http://www.youtube.com/watch?v=YYWhkctnP2o)
• Level 1 = 3 sets of 8. (1 rep equals one lunge per leg)
• Level 2 = 3 sets of 10. (1 rep equals one lunge per leg)
• Level 3 = 3 sets of 12. (1 rep equals one lunge per leg)
Exercise 5 – Trunk Extensions (http://www.youtube.com/watch?v=88VCKD7jxzU)
• Level 1 = 3 sets of 10 (1 rep equals one lift)
• Level 2 = 3 sets of 15. (1 rep equals one lift)
• Level 3 = 3 sets of 20. (1 rep equals one lift)
Exercise 6 – Burpees (http://www.youtube.com/watch?v=W5oXadjFAlQ)
• Level 1 = 3 sets of 8 (1 rep equals squat, pushup, jump)
• Level 2 = 3 sets of 12 (1 rep equals squat, pushup, jump)
• Level 3 = 3 sets of 14 (1 rep equals squat, pushup, jump)
Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
• Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
• Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
• Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
- Stretch -
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.
Exercise 1 – Dive Bomber Pushups (http://www.youtube.com/watch?v=ttk8RdiIHzA)
• Level 1 = 3 sets of 4 reps (1 rep equals dive and return)
• Level 2 = 3 sets of 6 reps (1 rep equals dive and return)
• Level 3 = 3 sets of 8 reps (1 rep equals dive and return)
Exercise 2 – Dot Drills (http://www.youtube.com/watch?v=PR7s4nXtWSw)
• Level 1 = 1 sets of drill (one set equals one drill)
• Level 2 = 2 sets of drill (one set equals one drill)
Drill is done with five spots on floor. There are multiple forms that create ONE set.
o Hopscotch form 1
o One foot hop form 2
o Opposite foot hop form 3
o Two foot hop form 4
o Hopscotch form 5
o End of drill, end of set.
Exercise 3 – Reverse Crunch (http://www.youtube.com/watch?v=tWKCeYRs2R0)
• Level 1 = 2 sets of 12 seconds (one rep is one crunch)
• Level 2 = 3 sets of 10 seconds (one rep is one crunch)
• Level 3 = 3 sets of 15 seconds (one rep is one crunch)
Exercises 4 – Walking Lunges (http://www.youtube.com/watch?v=YYWhkctnP2o)
• Level 1 = 3 sets of 8. (1 rep equals one lunge per leg)
• Level 2 = 3 sets of 10. (1 rep equals one lunge per leg)
• Level 3 = 3 sets of 12. (1 rep equals one lunge per leg)
Exercise 5 – Trunk Extensions (http://www.youtube.com/watch?v=88VCKD7jxzU)
• Level 1 = 3 sets of 10 (1 rep equals one lift)
• Level 2 = 3 sets of 15. (1 rep equals one lift)
• Level 3 = 3 sets of 20. (1 rep equals one lift)
Exercise 6 – Burpees (http://www.youtube.com/watch?v=W5oXadjFAlQ)
• Level 1 = 3 sets of 8 (1 rep equals squat, pushup, jump)
• Level 2 = 3 sets of 12 (1 rep equals squat, pushup, jump)
• Level 3 = 3 sets of 14 (1 rep equals squat, pushup, jump)
Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
• Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
• Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
• Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
- Stretch -
If you are new to 1010in2010 and want to join this challenge. There are still four workouts left to do still. Be sure to comment letting us know how you are doing and that you are doing it with us. Comment with your Email so that you can receive the workout so that you can receive the next day's workout the night before!
