You may hate me after this... W.O. C. #2

Challenge start date Feb 7

Challenge end date Feb 13 @ 6:00 pm

This week isn't as mean as last week.... or is it? ;) Well for a start there are NO LUNGES this week, and only 1 short run. Take a moment to contain your excitement...... back with me? ok! Here are your workouts:

Workout 1= 3 points

*45+min walking.(you decide the pace and/or you decide the incline)

*plank pose 3 times to failure. (that means hold it until you cannot possibly hold it longer and you collapse. Rest for 1 min. Repeat.)

*10-15 FULL minutes of stretching. Range of motion is important too. Lets take care of our bodies:)

(no repeats)

**Extra plank poses done to failure= 1 pt bonus pt each. Must be done at time of other planks, keeping rest the same between. Limit 10. (p.s. if you do 10 extra you are my personal hero)

Workout 2= 5 points

Do these quickly. No stopping or resting between until the rest portion. May add additional rest to the resting period if needed.

* 15 squats (get your butt parallel to the floor, knees apart and at a 90 degree angle each time)

* 25 jumping jacks

* 8 push ups

* 25 jumping jacks

* 10 lying leg raises/or leg throw downs (same thing basically- not sure what you guys call them. google it or ask me if needed)

* 25 jumping jacks

* 20 calf raises (do these on stairs if you can)

* 25 jumping jacks

* 8 Triceps dips (can be done on stairs or a bench. )

* 1-2 min rest, Repeat

(repeat 6 times)

**Additional repetitions= 1 bonus point each. Can you do 7? 8? 9? :) Must be done at time of workout. No limit.

**keep your resting to 1 min or less between the first 6 repeats=1 bonus point.

**make 3 push ups in your set "boy" push ups= 1 bonus point PER set. Limit 6.

Workout 3= 4 points

*Run 4 min

*Walk 1.5 min (may add additional walking if necessary)

(repeat 6 times)

**Run outside/track= 1 bonus pt

OR

**Run on the treadmill at 4.4 or higher for the first 6 repeats= 1 bonus pt

**Keep the Rest time to 1 min or less each time= 1 bonus pt

**Additional Repeats done at time of workout(no splitting it up)= 1 bonus point each- no limit. Run baby Run.

Workout 4= 4 points

*20 Burpees (google it or ask me if you don't know what they are) done together. No splitting this one up girls. AND NO CUTTING CORNERS. Do the whole burpee 20 times :)

*Walk 1.5 miles.

*10 min of core work.

(no repeats! yay!)

**Run 50% or .75 miles of your Walk= 1 pt. No bonus for pace.

**Any additional Burpees done at time of of the 20 original= 1 pt each. No limit.

WEEKLY BONUS POINTS:

*Posting after a workout= 1 pt each post

*Posting a pic of you working out/just after you workout= 1 pt each post

*Additional workouts (actual exercise, 25+ min in duration) you fit in this week are worth= 1 pt each. No limit. Must have details of each of these workouts for final points.

*After workout blog post is done in a POEM form (that's right I said poem!)= 1 pt each time.LOL!

*Post a during/after workout video on the blog= 2 pts each post. Can also be combined with pic.

*Making your husband or a friend suffer with you and do one of the workouts posted= 1 pt PER workout AND 1 point PER person. (Multiple people doing 1 workout can get you 1 point per person).This can be done together with you, or if they do the workout separately because you asked them to. I must have details for final points.

Conclusion...

The points can get insane this week! Hard work will be rewarded. BUT I want you guys to be careful. Don't hurt yourselves. Know your limits, and listen to your body. You have to push yourself, but you don't want to over do. Also, make sure you are paying attention to form, and being honest. For example: Slouchy push ups are not really push ups. They can hurt you and shouldn't get points. Do what you can do, and do it correctly- to be safe. Also have fun! It is something different every workout. The workouts do not have to be done in order. And you do not HAVE to do them all. Its all about self motivation this week. As always, ask me if you have any questions. And let me know if you need anything. (Dark Crystal- tape your knees this week! They will need the support! :)

-L.

PS- STRETCH! and WARM UP/COOL DOWN! I didn't include it in the workout because you guys should be doing it on your own no matter what. Don't get yourselves injured by rushing through these steps!