June Strength Challenge. Sign up and report here.

[liv]

OK I had my birthday and I am a year older ...
I cannot roll that back. But I see some wonderful fit older ladies at yoga or at the gym so I can certainly improve on things.

So join me everyone. I need you all again

New to the challenge? Don't worry. It is not very complicated. Jump in.

This will be the place to report your weightlifting and strength training and earn your monthly prize.

No special equipment is required. You can use what you have like water bottles, cans or just gravity - it all works well. You do not need any experience either. Just take the plunge. It is easier than you think. See the end of the post for suggestions of exercises to include in your routine. Start small if you are a beginner. You can always build up later.


Rules of the challenge

1. Pledge the amount of minutes you will strength train in June
2. You will have to work to strengthen all parts of the body (lower, upper, core).
3. To be eligible for the challenge you have to share with others what your typical weekly workout schedule will look like. Exercises can be lifting weights, using gym machines, exercise balls, push ups, squats or doing yoga/pilates exercise for strength and flexibility. No equipment requirement though.
4. You have to schedule recovery/rest days.
5. Log in at least twice a week to report your minutes. Copy the whole list and add your minutes.
   
6. There will be a prize at the end of the month

Websites to help you put together a routine
The Major/Basic Muscle Groups of body & their Exercises/Workouts
Dumbbell Exercises Complete with Animated Diagrams
Dumbbell Exercises | Dumbbell Workouts | Dumbbell Muscle Menu
http://www.trainwithmeonline.com/dum...&equipment=yes
Free Resistance Training Exercises
Weight Training, Exercise Instruction & Kinesiology
http://www.atkinsdietbulletinboard.c...s-workout.html
http://www.atkinsdietbulletinboard.c...ut-videos.html
http://www.sport-fitness-advisor.com...exercises.html
10 minutes pilates sculpting (I started with this YouTube video - I used water bottles - it is a great starter arm exercise)
Dumbbell Exercises from Sparkpeople on YouTube - It is 20 minutes and a good one to start with
I want Six Pack Abs, Core Exercises - lots of core exercises.

If you do not have weights check yoga and pilates or flexibility and strength exercises that uses gravity. A resistance band can be handy to and easy to store.

Examples of weight free exercises
squats
lunges
push ups
sit ups
crunches
dips
How To Exercise Your Thighs Without Weights (Sports & Fitness: Tone Your Legs)
The No Weight Workout - Exercise
Sandeep's Fitness Page - A Simple Home Workout (Without Weights)
Exercise Classics - No Weights Required!
Plank Pose
I want Six Pack Abs, Core Exercises

You can use exercise videos - yoga, pilates, strength, callanetics

Other interesting web pages
Lies in the gym
Women's Weight Training
Fit Zone: Exercises|Workouts - MSN Health & Fitness (very cool - shows what exercises to do for what muscle )

Icon you can use for your signature:



Example of routine:
Upper body: Push-ups, chair dips, planks (will do three times)
Core: Planks, crunches (normal and reverse) (will do three times same day as lower body)
Lower body: Squats, lunges, jumps (will do three times a week -alternating with upper body)

[Alexa]

Happy Birthday to you Liv!

I'm in, but it's kind complex...I will go for 300. This is based in 15 mins 5 days a week. I have a lot of exercise time taken up with kickboxing, which includes a random level of squats, pushups, etc. So I'll count them and I will also be doing a simple 15 mins weights workout on the days I run in order to use some steel. This will involve bench press, rows and squats with weight - details to follow! I'll have at least one rest day per week.

*Alexa* 0/300

[liv]

Hi Alexa
Thanks for joining me. This will be great. I debated whether I should count in my yoga or not but I think I will so my number will be somewhat up there because I do a lot of yoga. But I will also work on lifting. I am doing squats on bosu ball, lunges for lower body. I will do a variety of abs exercises and continue push-ups, tricep dips and bicep curls.


*Alexa* 0/300
Liv 0/1000

Alexa

[NanaKB]

If I have done my math right..... 540 minutes for the month. Will be kayaking a river for a week during this time. But want in anyway.
K

[NanaKB]

I DID NOT do the math right! LOL Put me down for 360 minutes please.

[liv]

Nana welcome. Glad to have you with us. Kayaking- you'll need your strength


*Alexa* 0/300
Liv 0/1000
NanaKB 0/360

[TogaGirl]

Trainer Mike and I are back in for 360

*Alexa* 0/300
Liv 0/1000
NanaKB 0/360
TogaGirl 0/360

[planetclaire]

540 minutes this month...I know I am not going to be hitting the gym as often now that I can go cycling for exercise

*Alexa* 0/300
Liv 0/1000
NanaKB 0/360
planetclaire 0/540
TogaGirl 0/360

[BDawg]

I'm in for 1 hour, 10 times this month for 600 minutes.

My routine is (cardio done separate time).

Day A:
Squat Thrust
Bench Press
Deadlift
Dip
Inclined Weighted Situps
Weighted Hyperextensions

Day B:
Squat Thrust
Military Press
Lat Rows
Pullup (still assisted)
Inclined Weighted Situps
Weighted Hyperextensions

*Alexa* 0/300
Liv 0/1000
NanaKB 0/360
planetclaire 0/540
TogaGirl 0/360
BDawg 0/600

[NanaKB]

I just realized I will be gone 14 days out of this month. Not a good time for me to join a challenge. I will catch another!
Thanks