I listened to the KU vs. UNI game and it was a great game. I, and this may upset some of my readers, was going for the underdogs. Here in Missouri, there are just not a lot of KU fans. In Kansas City there are quite a few (Kansas City is also a part of Kansas as well as Missouri) but other than that - not a whole lot... I don't think. I'm always game for a Huge Upset!
Here was Saturday's workout for the Blogger-Made Home Workout Challenge.
Saturday
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 for me. 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 – Pike Shoulder Press (http://www.youtube.com/watch?v=UPU9rvvBfdw)
• Level 1 = 3 sets of 8 reps (1 rep equals one press)
• Level 2 = 3 sets of 10 reps (1 rep equals one press)
• Level 3 = 3 sets of 12 reps (1 rep equals one press)
Exercise 2 – Push Plank (http://www.youtube.com/watch?v=N82tfTrmo3g)
• Level 1 = 2 sets of 20 seconds (one set equals one 20 sec hold)
• Level 2 = 3 sets of 20 seconds (one set equals one 20 sec hold)
• Level 3 = 3 sets of 30 seconds (one set equals one 30 sec hold)
Exercise 3 – Side Lunge (http://www.youtube.com/watch?v=tH-GXaIB8qA)
• Level 1 = 3 sets of 8 lunges per leg (one rep equals 1 lunge)
• Level 2 = 3 sets of 12 lunges per leg (one rep equals 1 lunge)
• Level 3 = 3 sets of 15 lunges per leg (one rep equals 1 lunge)
Exercises 4 – Modified Situps (http://www.youtube.com/watch?v=_HPfXutjB1s)
• Level 1 = 2 sets of 8 reps. (1 rep equals one situp)
• Level 2 = 3 sets of 8 reps. (1 rep equals one situp)
• Level 3 = 3 sets of 12 reps. (1 rep equals one situp)
Exercise 5 –Pushups (http://www.youtube.com/watch?v=Km1v-jbeNsw)
• Level 1 = 2 sets of 10 (one rep equals 1 pushup)
• Level 2 = 3 sets of 8 (one rep equals 1 pushup)
• Level 3 = 3 sets of 10 (one rep equals 1 pushup)
Exercise 6 – Standing Lunges (http://www.youtube.com/watch?v=Xq2pr69H1sU)
• Level 1 = 3 sets of 5 per leg (one rep equals one lunge)
• Level 2 = 3 sets of 8 per leg (one rep equals one lunge)
• Level 3 = 3 sets of 10 per leg (one rep equals one lunge)
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 -
At what point did you realize that you wanted to change?
