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PATTI24's Photo PATTI24 Posts: 43,134
1/6/19 9:39 A

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Good morning everyone

Patti
VA
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BARBARAROSE54's Photo BARBARAROSE54 Posts: 67,411
1/6/19 8:50 A

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One-Arm Row
Muscles worked: Upper middle back, lats, shoulders, biceps

A. Stand in front of a bench or chair. Place one hand on the bench and the dumbbell beside you.

B. Bend your knees and make sure your spine is in a straight line from head to glutes.

C. Reach down, pick up the dumbbell, row your elbow toward your hip and slowly return to starting position. Complete eight to 12 reps on each side.



Barbara Nova Scotia, Canada
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CHERYLCO1's Photo CHERYLCO1 Posts: 331
1/6/19 8:41 A

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One of my favorite light and simple lunches/snacks is to make roll-ups with have, cream cheese and grape tomatoes. I lay out slices of ham, smear with a bit of cream cheese and roll. Then cut in 3rds and secure a tomato with a toothpick. It is great to take to gatherings, too - looks festive but very light.


Cheryl Gibson
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DETERMINED369's Photo DETERMINED369 Posts: 4,199
1/6/19 7:00 A

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I've also added in functional fitness training to make sure I stay flexible in my "old" age.

www.sparkpeople.com/resource
/fitness_a
rticles.asp?id=2218&page=3


Ginger

No trees or animals were harmed in the producing of the message, but many electrons were seriously inconvenienced!!

Laughter is the best medicine!! Always find the bright side even when it looks totally bleak.
KIMJ01's Photo KIMJ01 Posts: 6,692
1/6/19 1:43 A

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I do triceps dips on the kitchen counter. Knees bent, but I put as much weight on as I can stand. Up to 12 in a row now.

Kim and Rosy, a heart team


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REDROBIN47's Photo REDROBIN47 Posts: 19,571
1/6/19 12:06 A

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My upper body strength training today was 3 sets of 12 of dumbbell curls, dumbbell hammer curls, seated triceps extensions and push-ups.

emoticon emoticon emoticon

Redrobin47 (~Carol~)
Ohio EST

If you don't like something, change it. IF you can't change it, change your attitude. Don't complain.
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MISSLORI5's Photo MISSLORI5 Posts: 14,841
1/5/19 10:11 P

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My ST today is for lower body, so in addition to some body weight exercises I am doing a Coach Nicole lower body workout. You can find these under the category ‘learn’ and then ‘fitness’. She has great videos!


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DIANEDOESSMILES's Photo DIANEDOESSMILES Posts: 32,305
1/5/19 8:16 P

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I did a number of ST today which included mountain climber!! Last time I tried this my form wasn't good and it was jerky. Today though much better and smooth!!!

Loving the ideas on here

Diane
EDT - Greater Portland Area in Maine
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Not IMPOSSIBLE Its I'mPOSSIBLE never accept "you can't" From yourself included.
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NICOLERZ's Photo NICOLERZ Posts: 4,312
1/5/19 5:55 P

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I have bad knees, so awhile back, I googled knee physical therapy exercises and found this sheet that I've been working on: www.whyiexercise.com/knee-ex
ercises.ht
ml
I thought this would be a good strength training exercise to share since I can't be the only one with knee problems.

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LADYHAWKE917's Photo LADYHAWKE917 Posts: 708
1/5/19 5:51 P

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Hey all,
It looks like people have some great ideas for strength training exercises.
I have been trying to add some extra stuff by doing some things at work. There is an empty meeting room next to our office so I will sneak in there and do some stuff. I have been doing some walking lunges, wall push-ups and something like a windmill or twists for a little ab work. Just small things, but hopefully they add up.

Diana
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AFERRARI's Photo AFERRARI Posts: 73,564
1/5/19 5:20 P

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Happy Saturday all

Angela

2019 Fall 5% Challenge Community

Lake Country, BC, Canada
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GLEORIA's Photo GLEORIA SparkPoints: (84,833)
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1/5/19 4:39 P

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Thanks for sharing the popsugar site. Today I did standing leg lifts and calf raises.

Pacific Time


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AGNES13's Photo AGNES13 Posts: 3,700
1/5/19 4:09 P

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I did some yoga today emoticon

Agnes
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MICAROO's Photo MICAROO Posts: 10,888
1/5/19 1:35 P

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Thank you Sarah, I love the combo moves! I'm going to do this one on my next ST day!

Mica, New Hampshire, Eastern DST
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LOSINGLINNDY's Photo LOSINGLINNDY Posts: 31,738
1/5/19 1:30 P

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Thank you for sharing.

Linn
Just do it no matter what!
Mojave Desert, CA
Pacific time zone
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SBEAR5's Photo SBEAR5 SparkPoints: (88,025)
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1/5/19 12:42 P

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Here's the link to an ST routine I found a few years ago.

www.popsugar.com/fitness/Cir
cuit-Worko
ut-Weights-36282918


I don't normally have time to do all of them, but I'll choose 4+ depending on how much time I have, and I can really tell a difference when I'm consistent. emoticon

~Sarah~
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CASPERMULAN1's Photo CASPERMULAN1 SparkPoints: (47,012)
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1/5/19 11:22 A

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Here's a strength training exercise that my daughter had my husband and I do with her:

Wednesday, while watching a 2 hour movie together a timer was set for every 10 minutes. When it went off we had to do 10 push-ups. Then hold a plank as long as we could. Sometimes we did half and hold push-ups or down, half-up-down-up ones. At my daughter's whim, of course. We had a lot of fun and I got better at my planks!!! I even got to 30 seconds hold when I did them today, which is a record for me!

Every day is a new beginning! Carpe Diem!


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DETERMINED369's Photo DETERMINED369 Posts: 4,199
1/5/19 10:20 A

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I actually love strength training! My favorite lower body exercises are squats and lying leg raises with abduction and adduction. I use some ankle weights for added effort. Works for me.

My upper body is just the usual curls, fly's and presses in all directions. I do chest presses and butterfly's on my stability ball for an added level of balance challenge.

For my core i love planks, bridges, pendulum, and crunches on my stability ball.

I have compiled 2 lists for each section so i can switch it up and I usually concentrate on one area every day with one rest day a week. So each area is worked twice a week. If I have to miss some days I also have a full body workout that is fun. It took me awhile to find all my favorites and I'm sure I'll have to find some new ones eventually but for now just adding reps and increasing weights is working well. Progress is progress emoticon

Ginger

No trees or animals were harmed in the producing of the message, but many electrons were seriously inconvenienced!!

Laughter is the best medicine!! Always find the bright side even when it looks totally bleak.
PATTI24's Photo PATTI24 Posts: 43,134
1/5/19 8:40 A

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Good morning

Patti
VA
Eastern Standard time
Scarlet Dragon BL Winter Challenge

Navy Ninjas

Dazzling Daffodils BSG



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MACRATDOLL's Photo MACRATDOLL Posts: 18,149
1/5/19 8:06 A

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It's 32 feels like 28 with a high of 59 for today. Fit quote for today: The reward of a thing well done is to have done it.--Ralph Waldo Emerson Motivational quote for today: Follow your passion. Listen to your heart. Trust the process. Be grateful. Life is magic and your dreams matter. Almost all green yesterday just missed floors but did achieve my steps per hour goal and had 14,380 steps. Won't know my work schedule for next week until sometime this afternoon to plan my workout number of days and time of day. Hoping for 5 days but will take 4 if that's all my schedule will allow.

WINTERFLOWER's Photo WINTERFLOWER Posts: 9,350
1/5/19 8:03 A

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Last evening, I worked on my TIC TAC TOE card and focused on the STs. I used my resistance bands and dumbbells while doing some of the basic upper and lower body exercises. I really love the exercise library!! It helps keep me trying new things and reviewing old plus it helps me do the exercises properly.

www.sparkpeople.com/resource
/exercise_
demos.asp?exercise_type=stretch




Jerri

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Do what makes your soul happy!


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KATHRYNGC Posts: 7,864
1/5/19 7:06 A

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Core and upper body today.

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MICAROO's Photo MICAROO Posts: 10,888
1/5/19 4:41 A

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I am focusing on a core workout today, and one of my exercises is Pendulum.
www.sparkpeople.com/resource
/exercises
.asp?exercise=144


Mica, New Hampshire, Eastern DST
Black Panthers in the BL Spring Into Fitness Challenge
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POETLKNG2LOSE's Photo POETLKNG2LOSE Posts: 10,440
1/4/19 11:31 P

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For my cardio and arms, core and abs I did Billy Blanks Taebo Cardio Sculpt for 52 minutes.

My name is Laura and I live in Wisconsin. I am a Powerful Prism Panther.

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KATHRYNGC Posts: 7,864
1/4/19 11:31 P

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I really dont have a favorite exercise but I do prefer group classes over machines. Also, walking outside (snow,cold,even rain) over treadmills. Really enjoy water aerobics. Am following an upper body guide using hand weights that I do have at home. Take mat, the weights, stretch bands for when go to daughters to do Spark Videos so can keep up with the challenges. FYI....it isn't easy with the 2 and 4 yr olds! lol They want to do with me.

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FEDUP!1's Photo FEDUP!1 Posts: 2,068
1/4/19 10:20 P

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For my strength training I used an 8 lb dumbbell and sat on the stability ball. I did bicep curls, tricep pulldowns and shoulder press. It was more challening sitting on the ball so I worked the core a bit too

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GLEORIA's Photo GLEORIA SparkPoints: (84,833)
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1/4/19 9:25 P

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I did bicep curls with dumbbells on Thursday and lunges today. emoticon

Pacific Time


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PATRICIA-CR's Photo PATRICIA-CR Posts: 37,260
1/4/19 9:05 P

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My strength training today was holding up my tired grandson, 3 1/2 years old, for about 20 minutes or more.

Patricia, WL
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LAINIESNEWLIFE's Photo LAINIESNEWLIFE Posts: 62,179
1/4/19 7:42 P

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My strength training today was using 3 lb hand weights doing 5 different exercises with them. I also used my stretchy cords working my arms.

*~ Lainie ~*
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SUETINGE's Photo SUETINGE SparkPoints: (137,803)
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1/4/19 6:51 P

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For the challenge I did 50 minutes of Leslie Sansone - one of hers with strength. My favorite? move is for the lower body - I don't know if it has a name. Start with feet together - step out to one side into a squat then take the same leg back into a lunge. Do twelve reps, then switch moving legs.

I hadn't done this one in a while and boy is my booty telling me about it.

Sue - IL (Central Time)
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Failure is only an opportunity to begin again more intelligently. - Henry Ford

Any idea seriously entertained tends to bring about the realization of itself. - From a fortune cookie


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AURA18's Photo AURA18 Posts: 11,682
1/4/19 4:04 P

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emoticon Workout u.nu/ekya


Edited by: AURA18 at: 1/4/2019 (16:06)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
LOPEYP's Photo LOPEYP Posts: 19,935
1/4/19 3:50 P

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I did 30 minutes of Leslie Sansone and a GHUTV.com workout Low Impact Functional Training (LIFT) Upper Body. I love one of the strength training moves - arm blasters.
Start with your arms down in front, palms up. Turn the weights out, then in, then up in a bicep curl, then out and up, then into an overhead press, and then reverse to return to starting. It really works all muscles in the arms, and a lot of the shoulder.


Diane
Northeast (ET)

"Our greatest glory is not in never failing, but in rising up every time we fail." Ralph Waldo Emerson

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VLUBLINK's Photo VLUBLINK Posts: 292
1/4/19 2:33 P

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A Strength training exercise I love, and did today, is called the orange crusher. It works the thighs and the feet and ankles. Stand with feet wide apart, toes pointing mostly outwards. Bend the knees till your calves are perpendicular to the ground (no on a slant), holding this "Plie" position lift your right heal up as far as you can and then some. Then slowly push the heal to the ground, with resistance, as if you were trying to crush a pretty substantial orange. repeat with other foot, all the while maintaining the "plie" position. By the time you get to the last rep, you will see why I said it's a great thigh workout.

Second exercise doesn't really have a name. It works thighs waist and arms. Begin in the same position as above, feet wide, knees bent. Hold that position and raise left arm over head towards right while bending towards the right as far as you can. Then repeat to the other side.

Edited by: VLUBLINK at: 1/4/2019 (14:35)
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MACRATDOLL's Photo MACRATDOLL Posts: 18,149
1/4/19 2:20 P

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Today I did Chest/Abs and 20 min on elliptical all of the exercises were new that I'd never done before.

ANNEBOO's Photo ANNEBOO Posts: 3,860
1/4/19 2:11 P

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I did the SP Beginner hiit workout
Great for bad knees !,

Annie
Central European Time

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AFERRARI's Photo AFERRARI Posts: 73,564
1/4/19 10:48 A

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Great article - thanks for sharing

Angela

2019 Fall 5% Challenge Community

Lake Country, BC, Canada
Pacific Time Zone









THREEWHALES's Photo THREEWHALES Posts: 8,218
1/4/19 10:19 A

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I found this article to be very informative.
www.verywellfit.com/must-do-
strength-t
raining-women-over-50-3498202


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MACRATDOLL's Photo MACRATDOLL Posts: 18,149
1/4/19 9:29 A

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It's 34 feels like 28 with a high of 52 for today. Fit quote for today: Failing in life is inevitable-staying down is optional.--Carrie Johnson Motivational quote for today: Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think. Almost all green yesterday just missed floors but did achieve my daily activity goal and had 14,877 steps. Today's workout plan is Chest/Abs and 20 min on elliptical.

MUSICMOMOF2's Photo MUSICMOMOF2 Posts: 39,039
1/4/19 8:45 A

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Good morning!

Another strength exercise (I can't do it on my toes yet) is a push up with a renegade row. Get in plank position with weights in hands under shoulders. Do a push up and when you get to the top you row with one arm, repeat with the other arm. I struggle with this one every single time. Like I said though I haven't been able to stay on my toes - I stay on my knees and not always in modified plank.

Kellie - Musicmomof2
Central time zone - Iowa

Leader of the Iowa Moms team www.sparkpeople.com/myspark/groups_i
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AGNES13's Photo AGNES13 Posts: 3,700
1/4/19 8:25 A

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Thanks for sharing the challenge Joyce.

Yesterday I did upper body exercises: bicep curls, rows, triceps kickbacks, shoulder presses, reverse flys

Have a great day

Agnes
IN- Eastern
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CHERYLCO1's Photo CHERYLCO1 Posts: 331
1/4/19 7:26 A

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My legs circuit this morning: Hamstring curls, squats, knee lifts, lunges, 3 sets of 10 each


Cheryl Gibson
Crystal Tigers’s, Snow More Excuses
MST Colorado
"Believe"


KATHRYNGC Posts: 7,864
1/4/19 7:07 A

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PATTI24: Thank you. You have a wonderful and blessed day.

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PATTI24's Photo PATTI24 Posts: 43,134
1/4/19 6:58 A

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Good morning everyone

Patti
VA
Eastern Standard time
Scarlet Dragon BL Winter Challenge

Navy Ninjas

Dazzling Daffodils BSG



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POETLKNG2LOSE's Photo POETLKNG2LOSE Posts: 10,440
1/3/19 10:23 P

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I did Jillian's 6 pack abs tonight and boy did I get a workout! Hope to lose some belly fat even though I cannot do some of them the way she wants.

My name is Laura and I live in Wisconsin. I am a Powerful Prism Panther.

Spring 2020 BABS Level 3 Chrysalis



www.blcpanthers.com


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KURTZIE1998's Photo KURTZIE1998 Posts: 33,708
1/3/19 10:13 P

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he exercise I want to share is the 21 day arm challenge, I really like doing this and I am starting to see a difference.

Here is a link
www.popsugar.com/fitness/21-
Day-Arm-Ch
allenge-37016988?stream_view
=1#pho
to-37639676


Joyce K. - Oregon coast - Pacific Time
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DIANEDOESSMILES's Photo DIANEDOESSMILES Posts: 32,305
1/3/19 9:17 P

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Woohoo just did a 45 plank!!

My goal is by the end of the challenge is to fold it for a minute!!

I was told years ago I'd never walk. Never believe the word never.

Edited by: DIANEDOESSMILES at: 1/3/2019 (21:17)
Diane
EDT - Greater Portland Area in Maine
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Not IMPOSSIBLE Its I'mPOSSIBLE never accept "you can't" From yourself included.
Progress, not Perfection


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TRULYNDEM's Photo TRULYNDEM SparkPoints: (96,705)
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1/3/19 7:16 P

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I've read the posts about all the workouts and am impressed. Great way to start the new year.

Today my ST consisted of my app exercises: standing bicycle crunches, wall pushups, fire hydrant legs, clapping crunches, overhead claps and a 30 second plank. I also did a 15 minutes ST on Grow Young Fitness.



Trudy - Western, PA
Eastern Time Zone

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eat half, walk double, laugh triple and love without measure".
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NICOLERZ's Photo NICOLERZ Posts: 4,312
1/3/19 6:59 P

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I hope this link works. For tic tac toe, one of my favorite workouts is this 10 minute kettlebell routine on youtube. Don't have a kettlebell? I used to do this with a dumbbell before I got my kettlebell.

www.youtube.com/watch?v=2waV
ex8EUfc


Edited by: NICOLERZ at: 1/3/2019 (18:59)
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SHINY5711's Photo SHINY5711 Posts: 3,996
1/3/19 5:12 P

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I'm impressed, HOLLYSTORMCLOUD! Those kill my shoulder! emoticon

Co-leader Scratch Cooking Team

andromedaunbound.blogspot.com/

"Welcome to my morning
Welcome to my day
Yes, I'm the one responsible
I made it just this way"
John Denver


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SHINY5711's Photo SHINY5711 Posts: 3,996
1/3/19 5:08 P

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For my Tic-tac-toe : strength training : I did an hour of Body Pump - was able to do ALL my overhead presses & clean and Presses with 15 pounds on the bar emoticon

Edited by: SHINY5711 at: 1/3/2019 (17:09)
Co-leader Scratch Cooking Team

andromedaunbound.blogspot.com/

"Welcome to my morning
Welcome to my day
Yes, I'm the one responsible
I made it just this way"
John Denver


 current weight: 159.2 
185
173.75
162.5
151.25
140

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