Fit, Fierce, & Fabulous: March 2012

March 29, 2012

BRAN #16

Cardio-running w/gus 20 min

heart rate: 130-180 ( I needed to run hard today)
calories burned: 197

March 28, 2012

~~ Rocko 63 ~~

Cardio
31 minutes
134 avg HR
5.0 Incline
3.8 mph

330 Cals

BRAN #15
Abs & Cardio

15 twist crunches with legs on swiss ball
15 reach for the ball crunches (swiss ball in air between legs)
15 reverse crunches
15 Reptile crunches (each leg)
15 knee pumps
20 Mountain Climbers

20 min running with gus

heart rate average 140-145
calories burned 247

~~~~~ Rocko 62 ~~~~~

Sexy Sweat On Me Mash Up BodyRock Workout

24 Rounds 10/30 = 16 minutes
One Arm 15 lbs Swings Alternating 16, 17, 15
15 lb weighted squat, press up, Knees to Shoulders: 6, 5, 5
Plank, to Elbows, to Star Jump, 4, 5, 5
Backward Lunge Kick Up w/15 lbs: 7, 7, 8
Star Ab Toe Touches 17, 21, 22
Pendulum Kicks: 48, 54, 56
Mason Twist w/ 15 lbs: 25, 22, 22
Standing Side Squat Twists w/15 lbs: 8, 8, 6

Cardio Burn-Outtt
2 minutes 6mph
2 minutes 4mph
20 Boy Push Ups
20 Prisoner Squats
2 minutes 6mph
2 minutes 4mph
10 40lb press ups (machine)
5 each leg Pistols (one legged squat)
*Repeat above one more time
Total time 27:00 minutes
5.0 Incline

620 cals..... I'm not sure how accurate it is.... hahahaha

March 26, 2012

BRAN #14

20 min cardio-running w/gus

...heart rate 140-149
...calories burned 165

~~~~ Rocko 61 ~~~~

Cardio
30 min
323 Cals
135-140 HR

March 19, 2012

BRAN #13

8 Week Trim-Leg & Butt

•Squat with Butt-Kick (10 each leg)
•Single-Leg Lunge (10 each leg)
•Deadlifts (20)
•X Jumps (15)
•Wall Squat (1 min.40 sec)
•Jumping Lunges (16 each leg.)
• Calf Raise (20)
•Calf Raise Ballerina (20)
•Calf Raise Toes In (12)
•Inner Thigh Squeeze (1 min.)
•Hip Lifts on the Ball (20)
•Fire Hydrant (10 each leg)

25 min workout
5 min stretch

March 18, 2012

BRAN #12
My own burn-out

Warm Up
~50 Knee Highs
~25 Jumping Squats

Workout~no rest
~20 Push-ups (5 normal)
~20 Overhead Tricep Extensions
~20 Bicep Curls
~20 Shoulder Presses
~1 minute Arm Circles
~20 Chest Press on Swiss Ball

Cool Down
~50 Knee Highs
~50 Front Jumps

20 minutes
5 minute stretching

March 15, 2012

BRAN #11
Abs

Side Plank Raises (20 reps)
Plank (hold 1 minute)
Knee Pump (30 Reps each leg)

Elevated Leg Crunch (30 reps)
Dolphins (20 reps)
Twist Crunch with Swiss Ball (10 reps per side)
Reverse Crunches (20 reps)
Mountain Climber (30 reps total)
Extended Crunch on Swiss Ball (30 reps)

15 Minutes
5 Minutes stretching

March 12, 2012

Rachelle 56

Turbo Fat Blaster Workout

Bran #10
8 Week-Back & Chest

Dive Bomber Push-up (15, 15)
Push-ups (12, 8)
One Armed Row (15, 15)

Swiss Ball Dumbbell Chest Press (15, 15)
Dumbell Rows (15, 15)
Shoulder Presses (15, 15)
Superman Back extensions (15, 15)

I added the things in blue because I didn't have the stuff for the workouts on the blog,
20 minutes
5 minute stretch

March 11, 2012

rocko 55
Zuzana Light - ZWOW # 8 3-8-2012

March 10, 2012

BRAN #9

8 Week Trim-Ab Workouts

Side Plank Raises (20 reps)
Plank (hold 1 min.)
Knee Pump (1 min.)

Side Shaper (20 reps)
Elevated Leg Crunch (20 reps)
Dolphins (20 reps)
Swiss Ball Oblique Crunches (only 8 reps)
Swiss-Ball Jackknife (didn't do)

Pull Up Bar Twists (didn't do)
Plank Pike-Up (20 reps)
Dumbbell Side Dips (20 reps)

took me about 12 minutes. I was supposed to do this twice but I was exhausted...maybe next time.
5 minute stretching

Rocko 54

Super Man Squat 2min = 34 reps
Single Leg Towel Side Squat R 1min = 18
Singe Leg Towls Side Squat L 1 min = 18
Pistol R 1 min = 16
Pistol L 1 min = 12
Star Jumps 2 min = 23
Wall Sit 2 min (one 10sec pause)
Jump Lunges 2 min = 62
Single Leg Calve Raise R 1 min = 50
Single Leg Calve Raise L 1 min = 50
Inner Thigh Squeezes (used balloon between feet) 2 1/2 min = 278 pulses
Hip/Butt Lifts on Chair 2 min = 45 lifts
Fire Hydrant R 1 min = 28
Fire Hydrant L 1 min = 29

23 minutes = 408 cals

Cardio...
Bike for 43:00

Heart rate monitor did not track cals/hr due to interference with bike

March 8, 2012

BRAN #8

8 week Trim (extreme-leg-and-butt-workout)

•Squat with Butt-Kick~ 15 each leg

•Single-Leg Squat without Towel ~15 each leg

•Single Leg Squat ~Didn't do

•X Jumps 15

•Wall Squat 1 min.

•Jumping Lunges~ 15 each leg

•Single-Leg Calf Raise~ 25 each leg

•Fire Hydrant~ 10 each leg

I added these

•10 lb Dead Lifts~ 10

•Reverse Crunch~20 Reps

•Russian Twist~ 30 Total

20 Minutes

5 Minutes Stretching

Rocko

Run, Sprint/Burn Out Up Hill/Breath....SPRINT

Made it up hill in 4 attemps....goal TWO

KILLER...FUN

March 7, 2012

Rachelle
52
50 minutes
4.0 Incline
3.8 Speedwalking
579 cals

March 6, 2012

Rachelle
51
Zwow7
3jump lunges-sidekick- 10 alt reps
super girl push ups 10 reps
High Knees/Kicks 2 mins (30hk30k30hk30k)
Love Bends 25lbs 10 reps each side
my time 19:16
362 cals

March 5, 2012

BRAN #7

Touch It
Stretching

Sumo Jumps
Sumo High Knees
***I did 10 reps, 3 sets in 10 minutes-I was dying!!
20 min Jump Rope
***I don't have a jump rope so I did jumping jacks, side jacks (no arms), forward jack jumps & knee highs for 5 minutes

~~Rocko 50~~
45 minutes cardio
4.0 Incline
3.8 speed
520 cals

March 4, 2012

BRAN~Stretching

I took a "sort of day" off and did stretching....my back has been pretty locked up so I decided to give it some TLC. I did stretches through-out the day and I have to say my back feels soo good!!

March 3, 2012

Rachelle :)
49

Walk with Boston
Average Heart Rate 136
40 minutes
460 cals

**Yay!! Good Job doing cardio :)

Brandie #6

Abs Now

Lunge Back & Press Up30 reps
Super Girl Plank 30 reps (I did just a regular plank, 10 second hold 3 times)
Sumo Squat 30 reps
Reptile Plank 30 reps
Jump Lunge 30 reps
Santana Plank 30 reps
Jump Forward and 2 jumps back (nope, DID NOT do these)
Mini Squats 30 reps

10 Minutes...didn't bother with HR monitor...it discourages me.
5 Minutes stretching

March 2, 2012

Rachelle 48

4.0 Incline, 3.8 mph
35 min. Speed Walking 135-140 heart rate
410 Cals

March 1, 2012

Rachelle 47
Cardio.... :)
4.0 Incline, 3.8 mph
35 minutes
135 average heart rate
Speed Walking = 410 Cals