This week's theme: "Get LOW" - Plank & Push Up Week
Who wanted an Upper Body week? Well here it is!!!
And the Mother of all upper body exercises is the PUSH UP. But since you're already on the ground, let's throw in some planks, too! *insert evil laugh*
So "Hit the flo, and get LOW" (to the ground, that is...)
For your motivational listening pleasure:
Quote:
Low by Flo-Rida
The whole club was lookin at her
She hit the flo [She hit the flo]
Next thing you know
Shawty got low low low low low low low low
YOUR CHALLENGE THIS WEEK: To do at LEAST 30 push ups each day, and 5 minutes of planks (split between front and side planks). You might want to do 2 minutes of regular planks, 2 minutes of side planks, and then a back exercise to balance the work out (see the CORE BALANCE video below)
Just a reminder about the original BOOT CAMP rules:
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.
BTW, next week will be HIGH INTENSITY CARDIO week, so start looking for activities that are on the 'higher end' of your cardio capacity that you can do for at least 30 minutes straight. If you want to go 'moderately high', you'll need to do a full 60 minutes. For those of you seeing a plateau on the scale, this might be what you need to knock you off. I had gotten kind of 'lax' in my cardio, and hadn't changed it up much until this past week. Guess what? The scale started moving again...
What counts:
- Spinning
- Power Walking (especially on an incline)
- Jogging
- Step Aerobics
- Hi/Lo floor cardio
- etc...
Just as an FYI, the FOLLOWING week will be 'new to me' week. 50% of the workouts you do, should be NEW TO YOU. (I see that some of us are still doing some of the same workouts we were doing in the beginning of bootcamp. It's time to change to keep the body guessing.)
__________________
Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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hey guys marking my spot....i was kinda mia last week kept up with my workouts but didnt do really hot on food but i didnt gain or loose last week but i plan to kick it back up this week just a really blaaaaah week im pumped for upper body week....i hope by the end of this week i can start doing more regular pushups and less girly ones....maybe all 30 regular by the end of the week??
__________________ Jeanne To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
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Planks and pushups sound great! I am loving the changes I can see in my upper body strength, and shape so far. This week will be the perfect opportunity to push it further. Yippee. And I will have to conquer those side planks. I'm not so good at them!
"New To Me" on the horizon sounds wonderful. I am one of the ones still doing the same workout routines I started out with (though I have added Zumba). I enjoy them. But feel a need for some change, for variety, and to mix things up for my body. I have some new dvd's on the way, and will be asking opinions about a few more too. I'm going to try some of the other workouts on the dvd's I already have as well. For example, I still haven't tried Shred 2. I'm skeered. But it's time for the challenge and change of pace. Ok. Getting ahead of myself. This week is planks and pushups, then high intensity cardio. Whew.
Week 7 ..... here we go.
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.
Helllooooo Planks and Push Ups Week! I don't know about anyone else, but I am soo excited that week 6 is over! Yay! I am also looking forward to the the next two weeks--- great ideas Kat. I have been doing a lot of strength training exercises lately and I think I could benefit from some extra cardio. I also am really excited to challenge myself to try new exercises/DVD's. Sounds like fun!
So I have more motivation to push up the intensity the next few weeks. I just found out that DH has been nominated for a rather prestigious award in his field of work. The ceremony is back home in MI in a few weeks, so we've extended our trip back to MI (we were already going home for a wedding) to stay for a few extra days so we can attend the black tie affair! Now I have to go dress shopping. I have nothing appropriate in my closet and I can't remember the last time I had to get extra done up. It's going to be fun! It's nice to be girly once in a while. : )
Today's Workout:
Booty Sculpt & Abs (minus the abs section) (22) Fat Blaster (30) One-on-one Core (20) FYI-- I counted 3 and a half minutes of planks in this video... it's a great workout if you're looking for a way to get those planks in.
I did an extra minute and a half of planks on my own to meet week 7 requirements, plus 3 sets of 10 military style pushups! Woo hoo. I would not have been able to do that many when we started bootcamp.
Total: apx 1:15
__________________ Me: 29 DH: 30
Diagnosed: May 2007
Currently Taking: Metformin XR 1,000 mg, Loestrin24, Spironolactone, and Byetta 10 mcg
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I was searching for something on Amazon.com, and saw some 'related' items for Adam Ford's Swiss ball DVD's. The reviews looked great (and I'm always a sucker for videos with multiple short workouts on them), so I went looking for video clips.
Tab 1: 4 Corners
This is a 10 minute download. Looks interesting, but I probably won't be getting it.
Tab 2: Ridgeline Fitness Podcast
Looks great for getting concise instruction (for free) on specific exercises. I'm going to check iTunes to see if I can download this onto my ipod. Oh wait, it's playing in another window, and I just saw a snippet of the workout within an ipod window. YAY!! free stuff!!
Tab 3: Adam Ford's Swiss ball Dvd's
OMG, these look amazing. Even the 'basics' video looks super hard. In addition to the 'basics', there is an upper, lower, and core dvd (each one with three 20-minute workouts.
Here's the promo for the swiss ball 'basics' dvd:
Here is an intro video for the podcast:
__________________
Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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I bought Shred and Cardio Max and I also went and bought 2 sets of dumbells, 2 & 4 kilos!!! I'm so excited!! now I have to wait weeks for it to get here. Now I just need to get Slim Series and I'm set
I'll knock out my planks and push ups before I go to bed.
When I first got to spin class, I thought it was going to be a 'problem' (anyone who's ever taken spinning can certainly relate to the seat being MUCHO uncomfortable the first couple of days. Fortunately, the teacher spent a LOT of time out of the saddle...)
Today in yoga class, we were doing eagle pose, and I had gone down as far as I thought I could. Then I heard the teacher say my name, and directed me to make couple of adjustments. I thought to myself, this is a low as I can go (which wasn't very low). She directed me to make a few adjustments (I had entered the pose not quite correctly), and that allowed me to drop down nearly a foot closer to the ground!
Then she said:
"If you have the power to doubt, you have the power to try!"
Isn't that a great quote?
The end of eagle pose looks like this (arms and legs twisted, and then you lower into a squat):
BTW, here are all of the 26 poses from Bikram yoga. No matter where in the world you take a class, it will always have these 26 static poses:
"If you have the power to doubt, you have the power to try!"
Isn't that a great quote?
I love that!
I have always has a hard time with Eagle's pose Kat... I can never quite figure out how to wrap my arms around into the right postion. Without fail, everytime I go to bikram, lol. I think I'll have to practice that move at home before I go to my first class here in town.
__________________ Me: 29 DH: 30
Diagnosed: May 2007
Currently Taking: Metformin XR 1,000 mg, Loestrin24, Spironolactone, and Byetta 10 mcg
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Hi everyone!! I'm still here, but wasn't able to check in.
I'm happy Yoga week is over and looking forward to this week and next.
Side planks need a little work, but I definitely prefer them over yoga!!
I'll post my workout later...
Have a nice week ladies!!
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Me (30) To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. DH (35)
TTC#3
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SoulCysters 90-Day BootCamp - WEEK #7: "Hit Flo and Get LOW" (Planks & Push Ups!) 
