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AMARILYNH

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TNT Thursday - a TNT for 'Break'

Wednesday, March 30, 2011

I'm loving the results of BLC and don't want to lose a bit of fitness during our 2 week break. So I'm going to do this TNT tomorrow and I'm posting it here in my blog in case you would like to join me!! As always, a BIG thank-you to Rhonda for creating these routines for us - this one comes from BLC15 week 2:

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

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 (unless otherwise specified). If you complete and entire group (Upper, Lower, Core) you will earn a point...for the Stretch section the requirement is 3 sets of 20 seconds of each position. You can earn a total of 4 points. HOWEVER!!!!! THERE IS A TWIST!!!!! You can earn a BONUS point (for a TOTAL of FIVE points this week) by adding ONE minute of either jumping jacks, jogging in place, or any other type of heart raising activity that you would like to incorporate.....By adding these intervals in not only will you earn an extra point for your team BUT you will be burning even MORE calories for yourself!!! GET ON WITH YOUR BAD SELVES!!!!!

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
Boxer
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=110

Shrugs (with or without weights) www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=43

Seated Reverse Fly (does not need ball) www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=41

*LOWER BODY
Forward Lunges www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=22

Lying Abduction www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=149

Lying Adduction www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=150

*CORE
Back Extensions

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


Crunches with Twist www.sparkpeople.com/reso
urce/exercises.asp?exercise=4

Superman www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=191

*STRETCHES
Mermaid Stretch www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=299

Seated Forward Bend www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=295

Chest Stretch www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=53


If you have an injury and need modifications just let your team captain know - she can help!!

Good luck!!! Let's do this!!


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Member Comments About This Blog Post
  • AMARILYNH
    I'm just so afraid of losing some of the ground I've gained and I DO NOT want to do that! I'm in a good 'groove' - LCW on Tuesday, TNT on Thursday, weekend challenges - its keeping me on track with my health and fitness in the front of my brain LOL. JUST where I want to keep it!! Have a great Thursday! Marilyn
    3734 days ago
  • MK_MONKEYTOES
    Too funny!! I sent one out to the Spies to do as well!!! LOL....
    3734 days ago
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