This weeks theme is inspired by Belini who asked about having HOT friends. Well this weeks lower body challenge will help turn everyone into the 'hot friend'. (Plus I know she likes the song Damaged by Danity Kane, and this week's song is similar)
Why? Strength training the larger muscles of the body pack a much bigger punch in body shaping and calorie burn than the smaller muscles (like biceps and abs.) Not that we shouldn't work arms and abs, but LOWER BODY is soooo important.
**THIS WEEKS CHALLENGE**
You must work your lower body (legs, hips, etc) at least 10 consecutive minutes per day, and at least 4 days - OR at least 20 consecutive mintes at least 3 days per week (if you do longer sessions). Please post what workouts you're using to satisfy the lower body requirement (gym, dvd, own program, etc)
The key points:
- leg work at least 3 or 4 days per week if you choose THREE, you session needs to be longer.
- leg work needs to be consecutive minutes
Ideally, if you want to put HOT On The Map, you want get in at least 60 minutes of lower body work each week.
Your inspiration is the song "Like Me" by Girlicious. When you SEE the video, you'll know why it's your inspiration for LOWER BODY week. So let's put HOT ON THE MAP, ladies!
Quote:
"Like Me" by Girlicious
Look at me, I know I'm fly
Look at me, you wanna be fly like I
I'm the truth and the truth don't lie
(Give me 10 feet chick) Now add another 5
If I had a stiff one
You'd be all on that I put hot on the map
'Cause I be the one that you wanna be like
Yeah you wanna be like me...
Chorus:
Everything she do is like me
From her head to her feet, like me
She's trying to talk like me
Trying to walk like me
Trying to get all the boys in the club like me...
(The lyrics are a bit pg13, but you get the gist )
Just a reminder about the original BOOT CAMP rules:
As a reminder, this bootcamp is a personal challenge to get fit and eat better. If you lose weight? Great, but that's not the goal.
Speaking of goals, here they are again:
- Workout 5 to 6 days per week for at least 60 minutes per day, for a 90-day period.
So to meet GOAL for the week, you MUST workout at LEAST 5 days during the week, and for at LEAST 60 minutes. (The only exception to this rule is ILLNESS...not SORENESS.)
If you like, you can split your workout up to 30 minutes in the morning and 30 minutes at night (or 20/40 or 40/20).
You CANNOT 'carry over' minutes (For instance, if you workout 90 minutes on Monday, you can't workout for 30 minutes on Tuesday with the though, "well I 'banked' 30 extra minutes yesterday.") (The only exception to this rule is if you have to travel for business...you can carry over.)
The only minutes that count are CARDIO and STRENGTH minutes. Pilates and yoga minutes will be considered 'bonus' minutes, but they don't count toward your required 30 minutes. (Why?!?! Because this is bootcamp, ladies. BOOTCAMP!)
- You must include a balanced amount of Cardio and STRENGTH. At least 25% of your minutes must be strength focused, and you can only count FIVE minutes of ab work per day (so if you do 30 minutes of abs, on FIVE satisfy your strenght goal, and it counts nothing towards cardio)
- From Saturday-Sunday, you MUST eat at LEAST 3 servings of vegetables each day.
- Keep a 90-day calendar and log your workouts. This will help keep you motivated (trust me).
Each day after your workouts, jot down what you did.
Also, if/when you weigh yourself in the mornings, jot this down (you'll start to see how your weight fluctuates in relation to certain types of workouts, meals, pms, etc...).
Also write down whether the workout was easy or hard...that way you'll know when to crank up the intensity.
In addition, take all of your measurements today (with a tape measure), and put this on your calendar. Measure again, every 3 weeks - if you're keeping up with bootcamp, you'll notice major changes every 3 weeks.
Places to check for dvd's:
Netflix: http://www.netflix.com/SubGenreList?sgid=2455&pgid=2190
Amazon.com
Collage Video (good place to watch clips)
DeepDiscountDVD
Your local Ross or TJ Maxx stores (REALLY good bargains)
Best Buy
Target
I have exercisetv up on the screen, and am about to do one of the 10 min leg workouts, and Shred. Soooooo ready to be HOT!
Laura
__________________ Diagnosed in 2006 Metformin 2000mg, Seasonique DS 9/02 (After 1 yr of TTC) M/C 10/05 DD 9/06 (After 3 yrs of TTC) Working on losing weight and getting healthy, with low GI food choices, clean, mostly vegan eating, and LOTS of exercise.
Starting Weight in Nov.07 = 229 July 08 = Down 20-some pounds, 3 sizes, and lots of inches! SC BOOTCAMP 1 "GRADUATE" - Completed the 90 day challenge and established fitness habits I don't ever plan to give up.
I have exercisetv up on the screen, and am about to do one of the 10 min leg workouts, and Shred.
I'm putting my list of lower body workouts together now. I think it's going to be a mix of Tony Horton and Tamilee Webb (plus some high step work)
Quote:
Originally Posted by welshgirl
Soooooo ready to be HOT!
RIGHT?!?!
A note about the group Girlicious. I watched the entire season of their show (which followed a group of girls auditioning to be part of a new group to be called Girlicious. 12 finalists all moved into a house, and week by week someone was eliminated until there were 4.)
This past week was the finale when the girls found out which 4 had made the group. After the announcement, the 'world premiere' of their "Like Me" video showed. My jaw hit the ground.
Mind you, none of the 4 girls had any real 'figure problems' during the show, but from the time of the show finale to the time of the video, someone put those gals in THE GYM.
None of them were 'thinner', they just had the killer bodies that you see in the video. I literally had to play the show back to the end to look at them, and then look at the video again. The transformation was amazing.
__________________
Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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ugg Kat i didnt do so well last week. I was running around getting a new job, taking test, but i ate well, wasnt able to do all of the work outs, but im going to make up for it this week. My goal is to do at least 90min-2 hrs all 6 days.
For my lower im doing Booty and Abs Live TJ you do a LOT of squats in that, would that count? then for reg im doing Turbo Sculpt and 20 min work out! and Shred. My back fat is already going away. Just 2 months until that Black tie wedding Im going to in Greek Town, I wanna look HOTT! But not hotter then the bride kwim?
also, does anyone know where i can get a cute black dress for that wedding?
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For my lower im doing Booty and Abs Live TJ you do a LOT of squats in that, would that count?
I did that workout several months ago, and I didn't think it was all that challenging to the lower body. Turbo Sculpt, is more challening (do you have that one?)
If not, check out some of the free ones posted from Exercise TV.
The key with strength training is that you don't want to just be 'going through the motions'...you really want a challenge.
For those of you with netflix, I highly encourage downloading: Tamilee Webb's I Want That Body. The two standing lower body workouts on there are AWESOME (and there's only 15 minutes. only 10 if you skip the warm up and add the strength part onto another workout you're doing). The entire video is only $10 at Amazon.com. (and there are two VERY tough ab workouts, and two tough arm workouts.)
Quote:
Originally Posted by longing4abab
My back fat is already going away.
That's where mine disappears, first.
Quote:
Originally Posted by longing4abab
ugg Kat i didnt do so well last week. I was running around getting a new job, taking test, but i ate well, wasnt able to do all of the work outs, but im going to make up for it this week.
It's times like that when it helps to have 10/15 minute workouts on hand, so you don't have to take full days off...
__________________
Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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ah ok, i have a hard time doing all the squats, but i might just do my rutine that my PT gave me. with the band and squats and such and just do super sets legs!
I do have Turbo sculpt, but i dont have exercise tv. I know i live in the dark ages, but we only have 5 channels
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Yesterday was an OFF day for me. I'm waiting for Netflix to deliver my I Want that Body. In the mean time, I might try one of the free online options you mentioned. I also have a couple of SHAPE DVDs for the lower body. They are all lower body strength work.
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Checking in and marking my spot for the week!
I have a session with my trainer today (and he promised/threatened to focus on abs...not at my request, but because mine are terribly weak!)
So, after that and cardio I plan to do Jackie's lower body from exercise TV on demand. That should get me going, right?
Unfortunately, it's nasty and rainy here today, so my usual Saturday afternoon bike ride is out.
Still, it should be a good day.
__________________ "Faith is choosing to be fulfilled before you see the miracle."
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SoulCysters 90-Day BootCamp - WEEK #4 (Putting Hot on the Map!) 
Putting HOT on the Map 
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