Feel the Burn #3

First let me say this, you guys are doing so great! I am truly amazed at your determination!!! That being said, I DO feel that for your own health/sanity, I am going to have to remove the bonus points for extra workouts this week. So the workouts may be longer than before- but they are all that is required this week. See I am so nice! ;)

Workout 1: A LONG RUN workout worth 7 points.

But if your knees are hurting, try doing it on the elliptical. Or talk to me about a different alternative. (you may of course add more time to the recovery walks if needed)

This is going to be an endurance workout. Be prepared. Should take you an hour or so. Pick your own speed/incline.

Run 2 min

Walk 30 sec

Run 4 min

Walk 1 min

Run 6 min

Walk 1.5 min

Run 8 min

Walk 2 min

Run 10 min

Walk 2.5 min

Run 8 min

Walk 2 min

Run 6 min

Walk 1.5 min

Run 4 min

Walk 1 min

Run 2 min

Walk to Cool Down

**1 bonus points for running speeds 4.0+ on a treadmill. Must run that speed the for every run segment, the whole workout. OR *1 bonus points for running on a track/outside.

**1 bonus point for no additional time on the walk times.

Workout 2: this workout is a race. We are competing to see who finishes first/fastest! So keep track of your time! And watch your form! Workout worth 8 points.

30 mountain climbers (google it or ask me)

25 jumping jacks

15 Alternating lunges

25 jumping jacks

8 burpees

25 jumping jacks

Rest 2 min (may add more/less rest time as needed)

(repeat 5 times) whats your time? :)

*additional reps will be worth points but not included in timed trial!

Abs: Plank up-downs for 1 min. Repeat 6 times. Try not to rock hips! Keep 'em flat girls (facing the floor).

*Additional reps: 2 points each. Done at time of workout. No limit.

*Additional plank up downs: 1 point each. Limit 12.

*Keep the rest as written during the first 5 repetitions: 1 point.

*Winner on Time Trial: 5 points! Must post time on blog when completed.

Workout 3: Running Stairs workout worth 5 points

You will be Running up and down the stairs for this workout. Push hard for the running portions! And use the recovery time to help you KEEP PUSHING HARD each repeat. Can be done at home, outside, at a stadium, I don't care- just find some stairs. Good luck.

Run for 4 min.

Walk for 2 min. (you may add time to this if needed)

(Repeat 6 times)

Core work

10 Reg crunches

10 Alternating knee crunches

10 butterfly crunches

(repeat for 5 min)

Try not to die... then do these....

30 sec Plank pose

30 sec Plank up downs

30 sec One leg plank (each side)

(repeat for 5 min)

*Additional run repeats are worth: 2 point each. Must be done at time of workout. No limit

*Add 10 push ups to workout worth: 1 point per set. No limit :)

**Make 4 push ups in your set boy push ups worth: 1 point per set. No limit. :)

Workout 4: Think tight tush! Workout worth 7 points.

Watch your form! And SQUEEZE that booty at the top of each exercise! Rotate between exercises with no rest.

Phase 1

30 pulsing Static lunges right leg

30 pulsing Static lunges left leg

30 squats

30 plie squats

(repeat 2 times)

*2 bonus points per set, for keeping arms raised above your head, during all the exercises of phase 1. Watch your form!

Phase 2

20 right leg Backwards Lunge kickups (google it)

20 left leg Backwards Lunge kickups

25 donkey kicks right leg

25 donkey kicks left leg

(repeat 2 times)

Phase 3

40 hip raises (google it)

20 leg raises/ leg throw downs

(repeat 2 times)

8 super man planks. Hold for 1 min each.

*2 bonus points for each additional repeat you do PER phase. Must be done at the same time as workout. No limit. (that would be 6 points to repeat entire workout, except abs)

*1 bonus each point for additional superman plank poses. No limit.

*2 bonus points for each set of 20 Squat jumps added.

*2 bonus points for each set of 20 walking lunges with Tippie Toe squeezes added. See/talk to me to understand what these are- google is failing me on this one.

Workout 5: Go to a Yoga class! Workout worth 10 points. May repeat workout.

I know you are not all familiar with yoga. And I want to work it into the challenges. But before I give you at home DVD's to do, I want you to take a live class. Or two. You learn a lot in the live classes that you have to kind of guess at home. You need to learn about form, about what the poses are called, and even what the point is for each pose. I don't typically enjoy group workouts, but I love yoga classes. Yoga can be an intense and HARD workout! But it isn't jarring on your joints. So its perfect to use as cross training with things like running. There are Yoga classes at the Orem Rec Center- I will go with you to any of them if you want! They are Tues/Thurs/Sat mornings at 10 am OR Mon/Wed at 7 pm. The Orem Rec is going to be the least expensive classes around, but they have great instructors. AND they have babysitting available. Let me know if this works for you- maybe we can all go together! :)

Workout 6: Burpees until you die. Workout worth 7 points.

20 burpees

20 mountain climbers

20 side tricep pushups (10 each side)

(repeat 5 times)

*1 bonus point per additional burpees you do

*2 bonus points per additional repeats you do

Additional ways to get points.

We are keeping it simple this week.

*1 point per post. No limit.

*1 point per pic. Limit 3 per day.

*2 points per video. Limit 1 per day.

*2 points for being TOTALLY OPEN DAILY ABOUT WORKOUTS in posts! (thats for you DC!). Yep you gotta let everyone know- THAT DAY- what you did (including bonus points) to get these points.

Other things to remember:

You may repeat workouts. You can call me and ask for some ways to modify things if your body needs it. You need to warm up! And to cool down! Stretching is super important! And have fun!! These workout challenges are supposed to push us- but also are supposed to help us have fun doing the same workouts as our friends! Thats why I want everyone to share all this week! We lost something in the secretiveness of it all last week. Ok, good luck!

-L.