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Day 1 - SUNDAY TNT - Wanna play??

Sunday, March 27, 2011

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GOOD MORNING!! IT IS TNT SUNDAY!!! TIME TO GET YOUR BODY UP AND GET IT STRONG!!!

Today I'm starting the first of what I hope will be a regular weekly habit - to add an un-OFFICIAL TNT to another day of the week (other than Thursday). I've been doing this with Spark Generated full body workouts, but starting today I'm going to go back through the previous weeks TNTs. Today is the one from BLC15 week 1. I'm posting it here just in case anyone else wants to join me!! Anyone game?? I did add in one stretch (just because I like to do 1 cat, 1 child's pose, 1 cat, etc - just feels good to me!)

Donna and Kelly, in honor of YOU, who have brought me so far during this challenge, I even left in the modified plank. I'm determined to conquer it!! To those of you not on my team, the Roaring Red Rocketeers, that one gave me fits at the beginning of the challenge. 12 weeks later its still not my favorite, but I CAN do it! YAY! The credit for this routine goes to our wonderful coach Rhonda - THANK YOU Rhonda for your hard work this 'BLC Season!

Below are listed strength exercises that are designed to work on different muscle groups in your body. We know that muscle burns more calories at rest than any other tissue type so it is important to begin to build some muscles!! Do not worry these exercises will not make you bulky, rather they will make you TIGHT N TONE!!!

The challenge, if you dare to accept, is to complete 2 sets of 12 of each exercise in a group. If you complete and entire group (Upper, Lower, Core) you will earn ONE point...for the Stretch section the requirement is 3 sets of 20 seconds of each position. You can earn a total of 4 points.


These exercises can be performed using no weight, free weights, exercise bands, or machines...whatever level you are at or are comfortable with is your choosing. It is not required that you perform all the exercises at once...ie, if you are at work you can do one set, go back to work for a bit then do the next set. Look around the office for items that you can use as weights, ie a stapler, a 20 oz bottle of water, your boss...


*UPPER BODY
Alternating Biceps Curls
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=69


Push-ups -these can be regular, modified, wall

Lateral Raises
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=74




*LOWER BODY

Calf Raises - two legged or one at a time

Squats
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=21


Bridges - can add medicine ball or balance board under feet
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=153



*CORE

Back Extensions
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=147


Crunches
www.sparkpeople.com/reso
urce/exercises.asp?exercise=2


Modified Plank - 5-10 sec holds
www.sparkpeople.com/reso
urce/exercises.asp?exercise=7



*STRETCH

Cat
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=305


Child's Pose
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=303


Lying Hip/Glut
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=293


Standing Shoulder Stretch
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=54




If you have an injury and need modifications ask your team captain - Rhonda can help!!


Good luck!!! Cmon Teams.....Let's do this!!

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Member Comments About This Blog Post
  • FITEQUIPMENT
    Dedication for you!
    3737 days ago
  • MK_MONKEYTOES
    I LOVE THIS!!! So happy to see people enjoying strength training!! Keep pumping the iron and you will be exactly where you want to be!!!

    You go girl!!!
    Rhonda
    3737 days ago
  • NICOLESJOURNEY
    thanks for the challenge! goal met!
    3737 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.