October Strength and Flexibility - Pledge minutes

[liv]

October is lifting month (unofficially)
Join me.

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
   
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]

Hi Liv,

I'm in again and will go for 500 minutes. Most of this will be flexibility for kickboxing, but also body weight only exercises because that is what I need to focus on now.

Alexa 0/500

[liv]

Thanks Alexa. I was worrying I was on my own here with my resistance band, weights and soup cans (just for you Norman )
I found that my favourite yoga teacher is out for the time being and I am bummed so I am contemplating maybe trying boxercise or a muscle sculpt class (I hate the music they use though)
So I have not decided my routing yet but I will

Alexa 0/500
Liv 0/850

[imagood1]

I'm in again -- thank you for hostessing again Liv!!


Alexa 0/500
imagood1 0/600
Liv 0/850

[TaylorMac]

I kinda chickened out of this challenge for Sept but I've been following my dumbbell workout and now I'm ready to jam for October. Put me down for 500 mins (not counting the 1 hour walk I do 6 days p/w)

My workout consists of 4 sets, 10 reps of each exercise and looks like this

MON
Chest press, chest flyes, chest pullover, a few ab exercises

TUES
Bent over row, deadlift, back lunge, back flat

THURS
Shoulder side raises, seated press, one-arm lying raises, two-arm upright

FRI
Bicep curls, concentration curls, triceps lying supinating extensions, seated single arm extensions, seated extensions, a few ab exercises



0/500 let the games begin!

[liv]

Welcome Carole and TaylorMac. I am relieved to have company. Let's work those trouble zones. Do you add in some leg work Taylor Mac? Squats and lunges work well sometimes.

Alexa 0/500
imagood1 0/600
Liv 0/850
TaylorMac 0/500

[chinadoll]

I am in. I pledge at least 30 mins 4 times a week for weights and at least 2.5 hours a week in flexibility/pilates training. I will keep my push ups separate.

Today: 30 mins

CHEST dumbbell bench press, 3 sets of 15
BACK bent over row, 3 sets
BICEPS supinating curls 1 set
BICEPS hammer curls 1 set
TRICEPS french press 1 set
TRICEPS tricep press down 1 set
Crunches 100

20 mins stretching

First day back at anything! So I didn't push it.

[TaylorMac]

Originally Posted by liv

Welcome Carole and TaylorMac. I am relieved to have company. Let's work those trouble zones. Do you add in some leg work Taylor Mac? Squats and lunges work well sometimes.

Thanks for the welcome...I haven't added leg work but I wear ankle weights when I walk, just to give my legs that bit of extra 'oomph'

30/500

[neutronnorman]

Yup, I'll sign up, again, why not....

Norman 0/800

[liv]

Wow on starting TaylorMac. I am having a rest day today. But I'll do something tomorrow
Nice routine Jill. Nice to see you back again. Guessing your life is more organized
Welcome Norman. Glad you joined us again