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Week 3 - All in ONE PLACE

Monday, March 28, 2011

NUTRITION
-Track every single bite you take in the nutrition tracker this week.

-Go to your grocery store and purchase a fruit or vegetable that you’ve never had before. www.foodnetwork.com/holi
days-and-parties/spring-pr
oduce-guide/index.html


-Calculate how much protein you should have every day (every person is different) and then strive to meet your personal protein goal 4 days this week.

-Make a new recipe that you found on www.sparkrecipes.com and post about it on week 3 challenge thread.

-Make one day this week the day you reach ALL of your nutritional goals.

STRENGTH

CLOSE-TO-THE-WALL PUSHUPS - 5 days
Ninja: 4 sets of 20 day for 5 days
Jedi: 4 sets of 12/day for 5 days
Cheerleader: 4 sets of 8/day for 5 days
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=108


TRICEP KICKBACKS - TWO FRICKIN’ DAYS
Ninja: 4 sets of 20 for TWO DAYS
Jedi: 4 sets of 14 FOR TWO DAYS
Cheerleader: 4 sets of 10 FOR TWO DAYS
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=70


LEAN-OVER ROWS with band (or weights)- ONE FRICKIN’ DAY
Ninja: 5 sets of 20
Jedi: 5 sets of 14
Cheerleader: 5 sets of 10
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=253


THE ABDOMINATRIX BOAT- THREE FRICKIN’ DAYS
****BETWEEN SETS, go into either Cobra/Sphinx pose for 5 or more breaths***
Ninja: 8 sets of 4 breaths
Jedi: 6 sets of 4 breaths
Cheerleader: 4 sets of 4 breaths
yoga.about.com/od/yogapo
ses/a/boat.htm
boat pose (click photo for half boat)
www.yogajournal.com/pose
s/2464
SPHINX
www.yogajournal.com/pose
s/471
COBRA

SQUAT WALL STATUE: ONE FRICKIN’ DAY
Ninja: 5 sets of 1+ minute each
Jedi: 5 sets of 45 seconds each
Cheerleader: 5 sets of 30 seconds each
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=66



CARDIO

-7 miles

-Stretching is important and since we're doing miles every week, be sure to stretch! (9 minutes) x 3 days = 1 point
www.sparkpeople.com/reso
urce/fitness_articles.asp?
id=1540


-Coach Nicole video: Day 4 Bootcamp workout (8 mins) x2 days = 1 point
www.sparkpeople.com/reso
urce/fitness_articles.asp?
id=1086


- Pendulums: Do 50 of these 2 days this week for 1 point.
www.sparkpeople.com/reso
urce/exercises.asp?exercis
e=144


- Jumping Jacks (or Punch/Kicks or jump rope). Do 100 for 3 days for 1 point.
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Member Comments About This Blog Post
  • PENNYBROOME
    Thank you so much for doing this! I love it when things are easy.
    3771 days ago
  • YARAC211
    Awesome! I was so happy to see your blog post as I was sitting down to compile this week's spreadsheet. Thanks!!!!
    3771 days ago
  • STEADYON
    Thank you!!!!!! I hope you know how helpful this is :)
    emoticon emoticon emoticon
    3771 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.