June Squat Challenge - sign up and record

[Sherri]

Something I wanted to share with the challengers here.

Thursday June 04
Welcome to Losing It with Jillian Michaels, the program designed to help you shed pounds, increase energy, and finally get fit for life!
THURSDAY: THE FITNESS FACTOR


The Sumo Squat
Have you ever seen a sumo match? These wrestlers may look funny (and flabby), but they're actually powerhouses of strength and balance. In the beginning of a match, the two opponents face off while performing a special type of squat in slow motion. Lifting one leg while leaning to the side, the wrestler uses his full weight and power to strike the mat. After repeating this move with the other leg, the wrestler then sinks down into a deep, wide-legged squat.

You'll probably never have to intimidate a competitor in the ring, but doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required! Sumo Squat

• Stand with your feet as wide apart as possible while pointing your toes outward.
• Lower your body until your thighs are parallel to the floor.
• Hold for a beat, exhale, then press back up to starting position. Repeat.

Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.

JILLIAN'S TIP OF THE DAY Fancy Footwork
Did you know that you can target different parts of your quadriceps muscles by changing the position of your feet during squats? Toes angled slightly inward accent inner muscles, and toes angled slightly outward make the outer quads work harder. For sculpted thighs, use a different foot position for each squat exercise.

[imagood1]

75/1000 squats for June

[BDawg]

165lbs 3x5

I think this is fixed now.

*Alexa* 60/800
Caramella 90/1000
Charks1 150/550
BDawg - 30/150
Bumbee 200/600
Desihue 0/1500
Fat Cat Mama 0/500
imagood1 75/1000
liv 200/1000
locarbbelle 60/1000
Marlieben 80/800
Momtomany1 0/4000
pinkbatel 0/400
planetclaire 0/2500
tynisaberry - 0/1500

[Bumbee52]

*Alexa* 60/800
Caramella 90/1000
Charks1 150/550
BDawg - 30/150
Bumbee 350/600
Desihue 0/1500
Fat Cat Mama 0/500
imagood1 75/1000
liv 200/1000
locarbbelle 60/1000
Marlieben 80/800
Momtomany1 0/4000
pinkbatel 0/400
planetclaire 0/2500
tynisaberry - 0/1500

[neutronnorman]

Re: June Squat Challenge - sign up and record
permalink (June Squat Challenge - sign up and record)
*Alexa* 60/800
Caramella 90/1000
Charks1 150/550
BDawg - 30/150
Bumbee 350/600
Desihue 0/1500
Fat Cat Mama 0/500
imagood1 75/1000
liv 200/1000
locarbbelle 60/1000
Marlieben 80/800
Momtomany1 0/4000
pinkbatel 0/400
planetclaire 0/2500
tynisaberry - 0/1500
neutronnorman-213/800 using 125 lb. barbell

[charks1]

Thanks for posting that sherri, I just read that in my email the other day..glad you shared it!

Good to see everyone back and new faces also!! I missed a day and the list grew!!
Norman does that say 125lbs.wow good for you..I only use 15 I couldnt imagine that..

*Alexa* 60/800
Caramella 90/1000
Charks1 185/550
BDawg - 30/150
Bumbee 350/600
Desihue 0/1500
Fat Cat Mama 0/500
imagood1 75/1000
liv 200/1000
locarbbelle 60/1000
Marlieben 80/800
Momtomany1 0/4000
pinkbatel 0/400
planetclaire 0/2500
tynisaberry - 0/1500
neutronnorman-213/800 using 125 lb. barbell

[neutronnorman]

Hi charks1:

Believe me, it's no fun squating using 125 lb instead of doubling it and doing 8 reps. I can only do, say 30 some what reps then take a break (~ 15seconds) and then crank out more. Ther's a fear factor involved. But after you get through the lactic acid burn, it gets easier. I don't exactly recall how many reps I did (I'm too lazy to check my exercise log right now) but I think I did four sets that way and squated over 100 reps. A trick I use is to put a board, maybe about an inch and half high under my heels. I train using an ankle brace and converse high top sneakers. I think you get even better balance going barefoot.

It tends to be tough on my ankle, since I injured it about 10 months ago. The injury incapacitaed me to the extreme. I was not functional for about 3.5 months.

Anyway, after the squats, I did lunges. I could only manage 10 reps or so using body weight. Then I followed with good mornings to get my hamstings work and glutes a great workout. It also effectivley targets the lower back. The trick to doing good mornings is, once again, to stand on the board and bend with your legs straight and locked. Feel and mentally concentrate on the hamstrings and glutes. I'm sure this exercise will firm the buns and give women that little cute curve in the lower back.

After that, I finished off with the "Legendary Abs" routine, level A. There are 9 levels. A is the baby one. You can google that one and get a free copy of it. I think level A is harder than level 1. (The exercises are numbered A then 1 thru 9.)

That afternoon I was back doing chest, shoulders and triceps.

I trained my legs last thursday (yesterday) and a few hours afterward, I had a hard time walking. In fact, I was walking like Frakenstein's monster. Today I did back, biceps and forearms. Sometimes, on back day I'll throw in trap work. I'll do 3-6 reps, depending on how I feel. I usually pyramid my weights on the basic (compound)movements like bench press, shoulder presses, bent rows, etc. For traps, for instance, I'll do standing barbell shrugs and maybe start with 95 lb for warmup and finish with say, 175-185 lb. But as I add weight to the bar, obviously my reps will decrease.

I'm working out on a four day split: Mon and Thur, pushing muscles. Tues and Fri pulling muscles. That's just for now. I'll change my routine in about three weeks or when bored. On off days and /or pulling days, I do cardio, depending how I feel.

One thing I don't understand, on the June squat challenge, am I suppose to do 1000 reps at at ime? That would kill me at body weight!

That's the big secret, squats. It'll speed up your metabolism up to 7 hours afterwards.

Have a great weekend,
Norman

[Bumbee52]

*Alexa* 60/800
Caramella 90/1000
Charks1 185/550
BDawg - 30/150
Bumbee 450/600
Desihue 0/1500
Fat Cat Mama 0/500
imagood1 75/1000
liv 200/1000
locarbbelle 60/1000
Marlieben 80/800
Momtomany1 0/4000
pinkbatel 0/400
planetclaire 0/2500
tynisaberry - 0/1500
neutronnorman-213/800 using 125 lb. barbell

[BDawg]

Dropped back to 145lbs and corrected a form problem I was having.

*Alexa* 60/800
Caramella 90/1000
Charks1 185/550
BDawg - 45/150
Bumbee 450/600
Desihue 0/1500
Fat Cat Mama 0/500
imagood1 75/1000
liv 200/1000
locarbbelle 60/1000
Marlieben 80/800
Momtomany1 0/4000
pinkbatel 0/400
planetclaire 0/2500
tynisaberry - 0/1500
neutronnorman-213/800 using 125 lb. barbell

[imagood1]

*Alexa* 60/800
Caramella 90/1000
Charks1 185/550
BDawg - 45/150
Bumbee 450/600
Desihue 0/1500
Fat Cat Mama 0/500
imagood1 125/1000
liv 200/1000
locarbbelle 60/1000
Marlieben 80/800
Momtomany1 0/4000
pinkbatel 0/400
planetclaire 0/2500
tynisaberry - 0/1500
neutronnorman-213/800 using 125 lb. barbell