>
The Topic
Tracy Anderson Group Checkins
(6,054 views)Here’s a spot where we can at the beginning of the week post what our intentions are for workouts for the week and then either daily or at the end of the week post what you actually did. This helps me with accountability. BUT you could also post what you did for a workout on any given day for a more laid back approach.
Really no rules, just thought it would be fun for anyone who wants to checkin their workouts and see others’ checkins 
The Park Vote
(This vent has no vote question)
workinprogress says:
Here’s the Video Fitness member Fuzzie’s TA rotation in case anyone is interested:
Day 1 - Mat Workout
Day 2 - Dance Cardio & PP
Day 3 - Dance Aerobics & Long stretch
repeat
Here’s my modification:
Day 1 - Dance 10-20 minutes warmup & Mat Workout
Day 2 - Dance Cardio, 30 minutes & PP
Day 3 - Dance Aerobics & long stretch
Day 4 - Leslie Sansone Walk & Tone (with the band), 30 minutes, and dvd of my choice (Kristen McGee’s WLP or Power Yoga lately)
Day 5 - Dance 10-20 minutes warmup & Mat Workout
Day 6 - Dance Cardio, 30 minutes & PP
** I loosely follow this. I will change it us if I am in the mood to do something different.
Topanga says:
Day 1 - rest day
Day 2 - 1 hr Mat, 20 minutes of night time relaxation yoga
Day 3 - 1 hr Mat or Cardio, 30 minutes of webisodes, 10 minutes of night time relax yoga
Day 4 - 1 hr Mat, 1 hr of reformer, 10 minutes of night time relax yoga
Day 5 - 1 hr Mat DVD, 10 minutes of night time relax yoga
Day 6 - 1 hr of Band or Mat class, 1 hr of reformer, 10 min. night time relax yoga
Day 7 - 1 hr of Mat class, 1 hr of reformer, 10 min night time relax yoga.
gypsy says:
Each month I make a new workout schedule to make sure I switch things up a bit (no Mat dvd this month) and I also dedicate a goal for the month.
Here’s my May Workout schedule:
Goal: cardio 4 days a week
Day 1: Post Pregs in the AM / learn Dance Cardio 07 in PM
Day 2: Dance Cardio 08
Day 3: Webisodes in AM / learn Dance Cardio 07 in PM
Day 4: Dance Cardio 08
Day 5: Yoga
Day 6: Band Class
Day 7: rest
doerflinger2006 says:
I try to come up with a new “schedule” for myself each week. This past week, this is what I did:
Mon - 35 minutes of Mat DVD, 30 minutes of Dance Aerobics DVD
Tue - 35 minutes Mat DVD, 30 minutes on stationary bike
Wed - 35 minutes of Mat DVD, 35 minutes of Cardio Dance DVD
Thu - 35 minutes of Mat DVD, 30 minutes low impact aerobics
Fri - 35 minutes of Mat DVD, 30 minutes on stationary bike
Sat - entire Mat DVD
(for the days when I only did 35 minutes of the Mat DVD, I did the warm up followed by at least four of the different segments each day, doing a different combination of segments each day, i.e Monday I did standing legs I, standing abs, unweighted arms, and floor legs, Tuesday I did standing legs II, standing abs, weighted arms, floor abs, etc.)
doerflinger2006 says:
So I totally dropped the ball on the “check-ins” thing for the week before last, and I am so not exclusive to Tracy, so I don’t know how helpful this would be to anyone. But, for whatever it’s worth, last week I decided to have a Hemalayaa week, in which I worked a bunch of Hemalayaa Behl’s fun Bhangra dance stuff into my routine, although I did a lot of Tracy too. Here is what I did:
Monday, May 18
45 minutes cardio/toning with Hemalayaa’s Bollywood Dance
25 minutes toning with TA’s Marie Claire Workout and a couple of additional TA moves
Tuesday, May 19
30 minutes cardio on Stationary Bike
40 minutes toning with TA’s Arms Webisode, GOOP Butt, and misc. TA ab work
Wednesday, May 20
45 minutes cardio/stretch with Hemalayaa’s Bollywood Burn
25 minutes toning with TA’s Marie Claire Workout and a couple of additional moves
Thursday, May 21
45 minutes cardio with brisk walk
30 minutes toning with TA’s Addidas workout and Arms Webisode
Friday, May 22
30 minutes cardio on Stationary Bike
40 minutes toning with TA’s Arms Webisode, GOOP Butt, and a few more additional moves
Saturday, May 23
43 minutes cardio/toning/stretch with Hemalayaa’s Beautiful Belly DVD
35 minute toning/stretch with Hemalayaa’s Yoga for Young Bodies
Sam Uppie says:
I’ve commited to the 1 hour MAT DVD & 30 min of CARDIO DVD 16 times this month. I’ve done 13 and have 3 more to go before Saturday.
I bought the Butt & Thigh webisode but haven’t found time to incorporate it — might just buy 1lb weights to use for floor leg work in MAT DVD. I’ll be more specific next week.
doerflinger2006 says:
This was a weird week for me - I didn’t have a “plan” so I did a lot of random stuff, but as always, TA was a part of almost every day’s workout:
Monday, May 25
45 minutes yoga/toning/stretch with EB’s Yogini Workout
Tuesday, May 26
30 mins cardio on Stationary Bike
45 mins toning with TA’s Mat DVD
Wednesday, May 27
40 mins cardio with very brisk walk
35 mins toning with TA’s Arms Webisode, leg, butt and ab exercises from Daily 10
Thursday, May 28
30 mins cardio on Stationary Bike
45 mins toning with TA’s Addidas workout, Daily 10 abs, misc other TA
Friday, May 29
30 mins cardio with Ellen Barrett’s slim & sleek DVD and a combo from TA’s Dance Aerobics
40 mins toning with Daily 10 abs, Fitness RX leg & butt, Mat DVD arms, misc. other TA
Saturday, May 30
skipped AM workout as was up most of the night with sick baby boy
Sunday, May 31
48 mins cardio (and a little toning and stretch) with Brazilian dance DVD
20 mins pilates
gypsy says:
checking in: my goal for May was cardio 4 days a week -
week 1: 3 days, week 2: my vacation, week 3: 3 days, week 4: 2 days
it sure seemed like more!!
so for June I’ve decided to keep cardio as my goal but strive to keep a consistent 3 days a week
June 09 workout
goal: cardio 3 days a week
Day 1: Post Pregs AM / Dance Cardio 07 PM (30 min)
Day 2: Dance Cardio 08 PM (45 min)
Day 3: Cardio Barre AM / Dance Cardio 07 PM (30 min)
Day 4: Dance Cardio 08 PM (45 min)
Day 5: new TA workout webisode??
alternative: US weekly 5 abs moves, new one arm/one song sequence, fitness rx legs (60 min)
Day 6: Band Class at TA studio or Cardio Barre Class at studio
On the days I do an AM workout, cardio in the PM is a bonus if I have the time - that’s why I’ve also restricted it to just 30 min
I think the Cardio 08 dvd is a full 45 min
Band Class will definitely be considered cardio!!
I’m keeping PP dvd as day 1 just like May because it’s a great way for me to start out the week strong with those killer abs
gypsy says:
In case anyone missed it or simply needs a written version for their arsenal, here are the Daily 10 Tracy Tips
I’ve tried to explain as best as I could!
Legs and Lower Body
Move 1 -
Kneel on the chair with your right knee, place your right hand on the back of the chair, left hand holds on to the corner of the chair seat for support.
Bring your left knee up to your right, hinge at the knee swinging your left foot out to form a 45 degree angle with your legs.
Bring your heel straight up to the ceiling as high as you can straightening the leg completely
Bring back to start
Move 2 -
start in same position as move 1
point the left toe to the ground keeping the leg straight, knee facing forward
lift the leg straight up to the side to hip level and return back touching the toe to the ground like its hot 2 times (small bounce-like movement)
then bring the leg up behind you bent in attitude and finally extend the leg straight to the ceiling
Move 3 (targets the inner thigh) -
hold on to the chair seat with both hands, back facing the chair (like you are setting up for tricep dips)
feet together, dip down to where your butt is even with the chair
extend the left leg out straight out to the side, then bring it back over crossing your right knee
Abs and Core
Do 20 of each ab sequence in sets of four
Move 1 -
start in plank position (on elbows with hands clasped) and cross right foot over left foot
swing right leg out to the side and back to starting position
Move 2 -
start in push-up position
bend right knee in to chest, straighten, then swing leg out to side
Move 3 -
start in push-up position - legs spread a bit wider than hip distance apart
dip your hips down, then lift back up while extending one leg up (slightly bent) and across in a kick motion
belladiamondz says:
gypsy
The other Daily 10 Episode is the Arms.
I can tell you that this one is effective and works! I started seeing changes in my arms almost over night from doing these rotations.
I am going to try and explain these moves as best as I can…sorry If anyone is confused or doesn’t understand exactly what I wrote, let me know =)
MOVE # 1
Keep left arm (non-working arm) extended out at all times! (You will really feel this arm burning!!!)
Start with your right arm by tapping your right side of your hip bone, then left side of your hip bone then extend your arm up in a V-position and “tap” out. Repeat this sequence of movements 4 times. Then go on to Move # 2 below.
MOVE # 2
Reminder: Be sure to keep your left arm (non-working arm) extended out…yes it burns!!!
Take your right arm across your chest and tap your left shoulder then just extend your right arm out to the side in a T-position (think as if you are pushing someone away from you!). Do this move 4 times, and then go on to move # 3 below.
MOVE # 3
Again, still keeping your left arm (non-working arm) extended out.
Extend your right arm in a t-position and make a fist. Then bend at the elbow, bringing your fist in towards the side of your body. When brining your arm back up to the T-position, open up your hands from the fist position and kind of flick your arm and make sure pinky finger is extending reaching for the ceiling (this works the Tricep muscles awesome!) Do this move 4 times as well and then start again at the beginning.
You want to do moves 1-3, four (4) times each over and over and over again…for the length of an entire song (about 4-5 minutes).
Once the song is over you need to “release” all the tension that you just built up in those muscles by doing this move.
MOVE # 4
Bending both your elbows cross in front of your chest like a “w”, then open up and extend out to sides and flick your hands at the wrist back (behind you). Do this for a few minutes just to release your muscles a bit.
Then do this sequence all over again on the other arm!
HAVE FUN!!!
BizzyLizzy says:
Here’s my usual routine - I’ve been following this pretty strictly since Jan 1, 2009. In these 5 months I’ve gone from a size 20 to almost a 6. I’m also watching my diet (been doing that since last October).
Weekdays - 30 mins during lunch = the MAT abs + random combos of arms/abs/legs compiled from different magazines, youtube videos, GOOP, etc. Then approx 1 hour per evening - rotating each night between MAT and Cardio (07 or 08).
Weekends - MAT + Cardio both days
I also tend to be doing standing abs while I’m watching TV. Either that or lately I’m into the arms from the Daily 10.
gypsy says:
Bizzy: Do you have the PP workout? I highly recommend it! You don’t have to be a mom to use this workout. I have never had stronger or flatter abs in my life! It is really challenging -
onetwoeight says:
Here are some moves from looking through the scans of magazines under the “Press” link on TA’s website. Some of them are what we’ve seen but I thought I’d just keep them how they were in the magazines. Also, I posted two links from her site that have pictures with moves.
I also have a PDF copy of the FitnessRx magazine that I can upload somewhere when I get home if anyone wants it! AND…I have a Word document I created with the Marie Claire workout and the Self Magazine arms workout, so they’re all in once place. Woo hoo!
http://tracyandersonmethod.com/fitness/ (arms with weights)http://tracyandersonmethod.com/press/html/health.html (one butt move)
Deep plie: keep feet just over shoulder-width apart, bend your legs, lean forward to touch the ground. As you straighten your legs, straighten up your body, slowly build to 80 reps.
Next: holding onto the back of a chair, lenthen one leg out behind you, foot turned out. Pulse the leg 50 times and repeat on the other side. Repeat the move, this time pulsing the leg out to the side. Still standing, lift the leg to the back, but with a bent knee, pulsing up to the ceiling for 40 reps.
Arms: stand with your legs shoulder width apart, arms extended out ot the side, hands in a thumbs-up position. Extend your arms back while you push your chest ut, then return to the original position for two reps. Switch your hands’ position to thumbs down and repeat for two reps. Repeat 100-300 times.
Back: Standing with legs shoulder-width apart, extend yoru arms out to the side, slightly bending your elbows toward the floor with the palms of your hands facing your ears. Move your arms backwards so that your chest moves forward, and try to move your shoulder blades toward each other for 100 reps.
Backside: on all fours, extend one leg straight behind you, then slightly bend the knee with the outside of the foot
facing the ceiling. Lift.pulse foot to the ceiling for 100 reps each leg.
Chest: lie flat on your stomach, with your legs together and arms extend out to the side in a T position, palms facing the ceiling. Lift your arms to the sky as high as you can and flick your wrists at hte top. Do three sets of 100.
Stomach: lie flat on your back with your hands supporting your neck and head. Keeping your feet together, extend your legs 45 degrees to the left and crunch up. Holding the crunch position, gently touch each heel in turn to the ground as you move your legs gradually toward the right. Each heel should have touched the ground six times by the time you’ve moved your legs as far as you can to the right. Then repeat, this time moving your legs to the left.
Legs: start on all fours. Bring one bent knee under your shoulders, then, keeping the leg in the air, extend back to the straightened position, then bring it back towards the shoulder. Perform 50 reps for each leg.
gypsy says:
Here it is Ladies - Tracy’s Tips
Daily 10 Tracy’s Tips - Abs and Core 2
8 minutes a day/6 days a week
Move 1 - 4 reps
Lying down, legs straight, feet hip-width apart-
While crunching straight up (do not twist upper body), lift your right leg slightly bending the knee to kick it diagonally across the left leg.
Make sure your right leg straightens at the end of the kick!
Your left leg stays grounded to the floor.
Move 2 - 4 reps
Identical to move 1 except your left leg lifts straight up to meet the right leg as it kicks over
Move 3 - 4 reps (?)
start with your left knee up to your chest at 90 degrees holding onto the calf with your left hand. Crunch up and hold the crunch while the right leg extends straight out then bends in bringing your right knee up to your side and then back out straight. Right leg does this motion staying 1 foot off the ground.
I couldn’t catch how many times Tracy said to do move 3 in the sequence but it’s probably 4 times like the first two moves. I think 8 times would also feel right for this move before going back to move 1 and 2. I’m guessing you time this out to be an 8 minute workout however many sets this takes–
gypsy says:
I just did all the recent Daily 10s as a complete workout (in order):
Legs and Lower Body
Abs and Core 1 & 2
Arms
Just doing the legs and abs gave me an upper body workout - really tough!
One note to make on the Abs and Core 2: Move 3 kinda felt like a resting move for me, thinking maybe to add ankle weights? Also I realized it’s important to hold onto your calf and not to just link your arm behind your thigh holding on - seemed to make the move more challenging. (either that or I was getting tired!)
BizzyLizzy says:
Gypsy - thank you so much for the awesome write up on the abs. And the PP DVD is definitely my next purchase - I think it will help cure my boredom with the MAT. (having something to switch it up with, like I do with the two cardio DVDs). I did used to have great flat abs, but that was a long time ago…and before I had my son. Maybe I’ll be able to get them back!!
balance09 says:
Thanks so much everyone for posting these!
Question on the arms Daily 10 workout - on Move #1 and #2, do you keep your arm straight or do you bend slightly in order to tap right at your hip bones or your shoulders? I hope this question makes sense!
Topanga says:
Awesome everyone!
Ok here’s what I came up with.
Challenge:
Per day, 6 days a week, we should do:
1 hour of muscular work
1 hour of cardio: bare minimum should be 45 minutes
Cardio can include:
Dancing
TA’s cardio DVDs
Walking
Cardio barre
GOOP Webisode
Jogging
Anything you like!
Actually it would be interesting to have different people trying different types of cardio and trade results at the end of the two week challenge, no?
So pick your poison. Any type of cardio you’d like to do.
Begining today, Tuesday June 16, ending Tuesday June 30. (2 weeks)
Once a week, on Sunday, note down your workout breakdown in the weekly checkin page:
http://www.ventpark.com/vent/2009/05/01/tracy-anderson-group-checkins/
Then on Tuesday, June 30, we’ll all rally around and post our observed results, any discomforts, satisfactions, weight loss, additional benefits, etc.
The gauntlet has been dropped!
belladiamondz says:
Count me in! =)
momof4 says:
I’m so in!
inga says:
Cardio Challenge:
Just did Mat dvd and then Cardio ‘08 and 20 min. on treadmill. Now, I’m dead tired, but in a good way!
Work hard, girls!
Ingaxxoo
onetwoeight says:
Okay, here’s what I did last week for the cardio challenge:
Thursday (11): Mat DVD
Friday (12): PP DVD & 40m Dance Cardio
Saturday (13): Mat & 60m Dance Cardio
Sunday (14): PP & 55m Dance Cardio
Monday (15): Mat & 41m Dance Cardio
Tuesday (16): PP & 51m Dance Cardio
Wednesday (17): Mat
Thursday (18): PP & 60m Dance Cardio
Friday (19): Nothing! Boo.
Saturday (20): Mat & 65m Dance Cardio (first time completing all of the Dance Cardio DVD! I finally learned the last combo. Now I’m going to do it all the way through a few days and then start learning the ‘07!)
Sunday (today): I’m planning on doing PP & all of Dance Cardio, maybe reviewing the breakdown of combo 8 once or twice. I missed two days of cardio last week so this week I’m not missing any, so it averages to 6 days/week. I haven’t weighed or measured yet, I’m gonna hold off until the challenge is completed. I have been wearing clothes that I stay away from unless I’m feeling thinner, so that’s a good sign!
SoCalGal says:
Here’s my cardio challenge check in for this week. I didn’t start until Tuesday :
Tuesday (16): Mat DVD, Butt Webisode, 30 Minutes of galloping, skipping, and sprinting uphill on treadmill, 1 hour BodyAttack (a cardio class)
Wednesday (17): Goop Butt, Butt Webisode, Arm Webisode, Ab webisode, 30 minutes of skip/side gallup/sprint, 30 minutes dance cardio
Thursday (18): Mat DVD, daily 10 arms, 1 hour dance cardio (Body Jam)
Friday (19): Mat DVD, 1 hour dance cardio (body jam)
Saturday (20): Mat DVD, Butt Webisode, Ab Webisode, 1 hour body jam, 30 minutes sprint/side gallup/skip
Sunday (21): Mat DVD, Arm webisode, 1 hour body jam, 10 minutes sprint/gallup
doerflinger2006 says:
Well, here is my past week of workouts - of course I’ve managed to eat and drink my way through this weekend (much celebrating of baby-boy’s 2nd birthday) but looking forward to working out tomorrow morning!
Saturday, June 13
43 min cardio/toning/stretch with Hemalayaa’s Beautiful Belly DVD
Sunday, June 14
45 min cardio (and a little toning and stretch) with Brazilian dance DVD
Monday, June 15
35 minutes toning with TA’s Mat DVD
30 minutes cardio with TA’s Dance Aerobics DVD
Tuesday, June 16
30 minutes cardio on stationary bike
35 minutes toning with TA Mat DVD
Wednesday, June 17
45 minutes cardio (and a little stretching) with Hemalayaa’s Bollywood Burn
20 minutes toning with TA Arms Webisode and misc TA ab work
Thursday, June 18
30 minutes cardio on stationary bike
20 minutes cardio with Ellen Barrett’s Fat Burning Pilates (skipped warm-up)
15 minutes Pilates with Ellen Barrett’s Fat Burning Pilates
Friday, June 19
30 minutes cardio with low-impact aerobics
30 minutes cardio with TA’s Dance Aerobics
20 minutes toning with misc TA moves
So really Friday was the only day I managed to get a full hour of cardio in - and it felt awesome! I was surprised by how good I felt afterwards - drenched in sweat and red in the face, but really, really good!
inga says:
Here’s my check-in for the week. I started on Tuesday:
Tues: Mat dvd; dance cardio 08 (43 min.)
Wed: Mat dvd; dance cardio (43 min.); treadmill (20 min.)
Thurs: Mat dvd; dance cardio (43 min.); treadmill (20 min.)
Fri: PP dvd (20 min.)
Sat: PP dvd; dance cardio dvd; tried treadmill TA style: lasted 2 min. Any tips? I found the skipping and sashaying REALLY HARD!
Sun: Mat dvd; dance cardio dvd
I need to start getting my 400 ab isolations in every day. Also, need to mix in more of the webisodes and goop stuff. My shins have been really sore and my left foot, too. Wonder if the MBTs would help.
momof4 says:
OK, so here’s my check-in
I was on vaca Sat-Tues night.
Wed - wash
Thurs-mat dvd/30 min treadmill-TA approved/30 min dancing
Friday- mat dvd/40 min treadmill/10 min dancing
Saturday-mat dvd/45 min treadmill
This upcoming week I will really kick it up with doing mat/webisodes/1 hour cardio. I’m going to be dying by Sat. but it’ll feel soooo good!
momof4 says:
Also-I got a lot of compliments today on how I look. It was great! haha
And my husband said that he can see the definition in my arms while I was walking…that they look lean and toned up. Loved hearing that! I’ve put on some sunless tan lotion (I don’t really tan) and I honestly think that’s made it look better.
Hope you all had a good Sunday!
Topanga says:
My check in:
Monday, Tuesday, Wednesday - One hour of reformer, one hour of band class or cardio dance class.
Thursday - half an hour of webisodes, half an hour of cardio, ten minutes of my own reformer
Friday - nothing! Was at the BB house and did some cardio with the competitions, but not much.
Saturday - nothing! Was exhausted from Frida
Sunday (today) - One hour of cardio barre, one hour of TA Mat DVD, half an hour of biking to a fun festival down the street and a couple of more hours of gardening. Phew! I got some cardio there by accident. I didnt’ think the gardening would be so much damn work!
in paris says:
My, my!
You’re all so good in logging what you do…. I just have been making sure that I do it, then let it go. My bad!
As I stated in the other thread, I’ve been a cardio slut — trying out various routines that might engage me, but I haven’t found my perfect fit. Not that I haven’t sweated and gotten in my hour’s worth, but it’s all been rather half-assed….
Doing toning daily with either TA Mat or webisodes (PP is too hard on my arm) with other bits I like from Callanetics and ballet.
I don’t own a scale and am not likely to see one until I visit the States next (sometime in fall) but I can tell I am starting to lose some of my blubber by the way things fit and that’s far more important to me than weight!
My goal is to find my Cinderella shoe of cardio workouts that I can do consistently throughout the summer. For me, the toning workouts are more of a reward for being a good girl and doing the cardio. I enjoy them!
BizzyLizzy says:
In Paris - I’m with you! I’ve been really good about keeping up the cardio, but not so much with logging it!
Looking forward to another week of the challenge - I didn’t think it would motivate me like it has!
Ladies - I FINALLY got on the scale this weekend - my sister dragged me up to my parents’ bathroom to use theirs. I hadn’t seen her in a while (she lives about 5 hours away) and as soon as she saw me she screamed, “Oh my God you look like you are wasting away!!! How much do you weigh!!!???” I told her I had no clue. Turns out I am 145. I’m 5′4. I looked at some websites and basically I guess I am at a good weight now. Feels really good to know that. Of course I still want to lose….hahaha. My sister said I look like I weight less than that. I guess I am pretty muscular from all the TA stuff.
in paris says:
Congrats, BizzyLizzy, that is wonderful!
I’ve said it before and will say it again, actual weight is not necessarily the key — it’s how you look and how you feel. (Not that those itty bitty numbers on the scale don’t feel good!)
As for logging, I will continue to be bad, I’m just doing it. Logging it isn’t likely. When push comes to shove, we all know what we do. Not saying it isn’t nice to share, just that I don’t have the time…. I’m slacking on what I should be doing on other fronts as it is.
inga says:
Bizzy - Congratulations! That must have felt so good to hear your sister say that.
Keep up the great work!
gypsy says:
onetwoeight: when you do your 65 min of cardio do you do all the combos 1-8 and then just start the dvd over again until you hit 65 min?
It’s sooo hard to do that - after the 45 min of the first 8 combos pass I’m so happy to be done, but I should really try to get in an hour tonight…
I’ll post my cardio after the 2 weeks are up, but I’ve been keeping track.
momof4 says:
Bizzylizzy-that is sooooo awesome! Congrats to you. All your hard work is definitely paying off and you should feel good. Yea!!!
onetwoeight says:
Gypsy, I was still learning the combos when I did the 65 minutes, so part of that was doing combo 8 over and over…I figured I’d count it because I dripping before the actual workout even started! Now I’ve just been doing all of Cardio 08 and the warm up again as a cool down, but I play a different song (from an album called “Asian Nightclub”), and then for the next song on the album (about 3m) I do ab isolations. I think I need to pick a longer song, that’s only about 53 minutes total…darn. Oh, I remember what I was going to use in addition: I’ve started walking to work, so now I’m walking for 34 minutes each day. And with waking up early to do the mat or PP, I figure that’s pretty good!
gypsy says:
onetwoeight: thanks! yes, of course you should count the learning if you’re working up a sweat!
tonight what I did was do combos 1-3 2 times each and then 4-8 just once. That added 15 more minutes. Combos 1 and 2 sure are long :/
It was definitely tough just increasing by 15 minutes, but I think it helped that I did the first three twice right away and then continued doing the rest of the dvd because it kinda tricked my mind into thinking I wasn’t doing anything extra.
ds77 says:
Hi Ladies,
I just realized we were all posting here…I have been posting on the other link! Ooops! Well today I just did piloxing for one hour and 200 ab isolations and 40 pushups. (does walking at macys count?)
Looks like everyone is doing a great job!!!
keep it up!
I was really unmotivated this evening to workout - but am so glad that my hubby pushed me and of course so did all of you ….:)
in paris - I had no excuses today!!!
nite!
d
gypsy says:
Bella put this together for us - it’s the DAILY 10 - Arms #2
Just wanted to post it here so it’s an easier reference
Thanks Bella
Arms 2
*Tracy did not specify how many to do, I started with 40 reps and felt it was ok!*
Move # 1
Extend arms directly in front of your body, pretending to hold a very heavy and round object (i.e., a watermelon, a ball, a baby). While maintaining perfect posture rotate the “watermelon” to the right, bring back to center and the rotate to the left. (side to side) Be sure to keep abs engaged and really focus on holding a heavy object!
Move # 2
Extend arms directly in front of your body, pretending to hold a very heavy and round object (i.e., a watermelon, a ball, a baby). While maintaining perfect posture rotate the “watermelon” towards your right hip on a diagonal, bring back to center, and then rotate towards your left hip on a diagonal.
Move # 3 (sounds confusing but its really not!)
Extend arms directly in front of your body, pretending to hold a very heavy and round object (i.e., a watermelon, a ball, a baby). While maintaining perfect posture rotate the “watermelon” towards your right hip on a diagonal, then swing it up to the left side on a diagonal over your head, bring it back down towards the right hip bone and then cross it over to your left hip bone. That’s one set. Now you are starting on your left hip bone swing it up on the right side diagonally over your head, bring it back down to your left hip bone and swing over to the right hip bone.
Move # 4 (do 40 reps on each arm)
Extend arms directly in front of your body, pretending to hold a very heavy and round object (i.e., a watermelon, a ball, a baby). While maintaining perfect posture, take the top of the watermelon “off” with your right hand and take it away.
Now with your left arm still holding this very heavy watermelon, bring your arm out to the side and take your elbow in towards your hips and then lift back up. All the while focus on really holding this heavy object, engage your biceps to really feel the burn. (The right arm is straight out to the side the whole time.)
Repeat on other arm!
onetwoeight says:
v\:* {behavior:url(#default#VML);}
o\:* {behavior:url(#default#VML);}
w\:* {behavior:url(#default#VML);}
.shape {behavior:url(#default#VML);}
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} a:link, span.MsoHyperlink {mso-style-priority:99; color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {mso-style-noshow:yes; mso-style-priority:99; color:purple; mso-themecolor:followedhyperlink; text-decoration:underline; text-underline:single;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
Abs Challenge
ABS (From Marie Claire Magazine http://www.marieclaire.com/health-fitness/news/articles/tracy-anderson-celebrity-workout-moves?click=main_sr)
This sequence exhausts large muscles early on, so the small, underused “accessory” muscles get more of a workout. The exercises also help add definition to hips and lower abs. If you can’t complete all the reps listed, do as many as possible. A mat is recommended.
1. LEGS STRAIGHT OUT Lie on your back, hands behind head, legs straight out. Point toes and crunch up. Do 50 reps.
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
2. CLICK-TOGETHER LIFT Crunch
Lie on your back, hands behind head, legs straight out and shoulder-width apart with knees facing ceiling.
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
Crunch up, but keep legs straight. Simultaneously lift legs 3 to 6 inches off the ground and touch together. As you return to floor, legs return to starting position. Do 50 reps.
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
3. DIAGONAL CROSS
Lie on your back, hands behind head with left leg bent and right leg straight and pointed.
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
Lift and cross right leg over left and crunch up. Return to start. Do 100 reps with each leg.
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
4. PIKE
Lie on your back, hands overlapping under tailbone, legs straight out and together on floor with knees facing ceiling.
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
Raise legs to a 90-degree angle and lower, touching floor for a second. Do 50 reps.
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
5. STANDING ISOLATION
Stand with feet shoulder-width apart, hands on hips. Pull shoulders back. Keeping your hips completely still, shift rib cage from left to right. Do 50 reps on each side.
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
Today show (http://today.msnbc.msn.com/id/26184891/vp/30028778#30028778)
Abs:
-Legs up on back of chair, drop one leg down to on right, then crunch when back together
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
-Frog legs down and crunch up then straight in air
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
-Standing isolations side to side
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
From Daily 10: Abs and Core - Do 20 of each ab sequence in sets of four.
Move 1 -
Start in plank position (on elbows with hands clasped) and cross right foot over left foot
swing right leg out to the side and back to starting position.
Move 2 -
Start in push-up position. Bend right knee in to chest, straighten, then swing leg out to side.
Move 3 -
Start in push-up position - legs spread a bit wider than hip distance apart.
Dip your hips down, then lift back up while extending one leg up (slightly bent) and across in a kick motion.
Abs and Core 2 (8 minutes a day/6 days a week)
Move 1 - 4 reps
Begin lying down, legs straight, feet hip-width apart. While crunching straight up (do not twist upper body), lift your right leg slightly bending the knee to kick it diagonally across the left leg.
Make sure your right leg straightens at the end of the kick! Your left leg stays grounded to the floor.
Move 2 - 4 reps
Identical to move 1 except your left leg lifts straight up to meet the right leg as it kicks over.
Move 3 - 4 reps
Start with your left knee up to your chest at 90 degrees holding onto the calf with your left hand (it’s important to hold onto your calf and not to just link your arm behind your thigh to hold on). Crunch up and hold the crunch while the right leg extends straight out then bends in bringing your right knee up to your side and then back out straight. Right leg does this motion staying 1 foot off the ground.
Stomach: lie flat on your back with your hands supporting your neck and head. Keeping your feet together, extend your legs 45 degrees to the left and crunch up. Holding the crunch position, gently touch each heel in turn to the ground as you move your legs gradually toward the right. Each heel should have touched the ground six times by the time you’ve moved your legs as far as you can to the right. Then repeat, this time moving your legs to the left.
DOUBLE-ATTITUDE LEG LIFT
Lie on your back with your legs out in front of you, crossed at the ankles. Do a crunch—but at the same time lift one of your legs (it can be slightly bent) to 90 degrees; holding this position, lift the other leg to 90 degrees. Slowly release the crunch while lowering legs; do 80 to 100 reps.
ADVANCED PIKING
Lie on your back, legs flat and arms overhead, hands holding a dumbbell. As you lift your upper body, raise your legs to 90 degrees, touching the weight to your shins. Lower slowly; repeat 80 to 100 times.
<!– /* Font Definitions */ @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:??; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} @font-face {font-family:”Cambria Math”; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1107304683 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:”\@SimSun”; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 135135232 16 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} p.MsoNoSpacing, li.MsoNoSpacing, div.MsoNoSpacing {mso-style-priority:1; mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:”"; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-fareast-font-family:SimSun; mso-bidi-font-family:”Times New Roman”;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt; mso-ascii-font-family:Calibri; mso-fareast-font-family:SimSun; mso-hansi-font-family:Calibri;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:”";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:”Calibri”,”sans-serif”;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:SimSun;
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:”Times New Roman”;
mso-bidi-theme-font:minor-bidi;}
From Addidas video (http://www.youtube.com/watch?v=taCiMBFc0sc)
Abs:
-Straight leg crunch (like Mat DVD)
-One leg on top, pull in like frog legs, crunch up (20 each side, like after piking section in PP)
-Legs on the ground in a V, cross one over the other as you crunch up (like Mat DVD)
-Leg lift up with a crunch, lower, still together, spread into a v, close together, then lift with a crunch again
onetwoeight says:
Ahh! Apparently it wanted to enter all the formatting too. Cool! Anyway, I think you could just copy paste the entire thing in a Word doc and delete all that nonsense. I have the actual Word doc if anyone has somewhere I could host it (rapidshare or something).
momof4 says:
onetoweight-thank you thank you thank you!!! You are sooooo great to have done this for all of us! I’ve copied and printed it out….I’m ready for july 6! How long are we planning this one for again?
Arabella says:
Thanks for putting all that up there for us onetwoeight! I can’t believe how extensive all that was, this came at the perfect time for me, just when the PP and the abs webisodes were becoming less challenging.
gypsy says:
Abs challenge will run from JULY 6th - 19th
2 hours extra each week of abdominal work in addition to your regular routine
This can be broken up as necessary - for example:
20 min a day for a 6 day workout week
Dietary Changes: The 2 week abs challenge should also incorporate some kind of dietary change - omission of “bloat” foods such as carbonation, bread, or alcohol and addition of diuretic foods such as grapefruit or watermelon
Measurements: First day of abs challenge record 2 measurements - smallest part of your waist and your waist at the level of your belly button. The same measurements will be taken on July 19th and we can post our results–
Get ready everyone!!
momof4 says:
Thank you gypsy! I’m laughing b/c I misread the first line…thought it said 2 hours extra a day!!! LOL
Sounds great!!!
If anyone has some good diuretic foods to list pls post! As well as bloat foods. I did not know bread bloats you. That stinks…I love breads!
BizzyLizzy says:
128 - Thanks for posting all those combos - I printed it out, so I’m set to start!
Gypsy - It’s gonna be great!! Cannot wait to start this challenge!
onetwoeight says:
momof4, I’m going to research foods tonight. I’ll post my results!
BizzyLizzy says:
Hi everyone! I’ve completed the cardio challenge and I am happy to report that I did at least an hour of cardio every day except for one. I just stuck with the ‘07 and ‘08 DVDs and rotated each day. I took my measurements on the first day and then again last night and I lost a half inch from my tummy, my butt, and both legs! In TWO weeks!!!! Yay! Cannot wait to see what results I am able to get from the abs challenge.
Looking forward to hearing everyone else’s results/experiences…
FitnessAddict says:
I, too, have completed the cardio challenge and while I think I only lost one damn pound, was happy that I did lose a few inches. I lost 1/4 ” from one thigh (only one!), 1/2″ from my hips, 1/2″ from each arm (hard to measure the arms), and my waist went from 25″ to between 24 3/4″-24 1/2″ - I am most psyched about that! (It kept changing with my measurements so to be fair, I will say 24 3/4″.) I am going to hit my abs really hard during the abs challenge but your abs can only get so small, depending on the size of your ribcage. We’ll see. I like more pronounced abs than TA so I will probably do some weighted ab work, too. And I hope to try some new cardio at the same time so I hope to have some good results during the next post.
Looking forward to reading everyone else’s posts soon.
gypsy says:
My Cardio Challenge results:
day 1-45min day 2-25 min day 3-60 min day 4-x
day 5-60 min day 6-30 min day 7-x day 8-60 min
day 9-25 min day 10-45 min day 11,12,13-x day 14-45 min
While I didn’t meet the ultimate challenge of an hour a day it really pushed me to go beyond the amount my body was used to. My own challenge for June was to meet a goal of 3 days of cardio per week, so while week 1 and 2 did not make the cut, weeks 3 and 4 made up for it! Also, I would have never done 60 min of cardio on my own and it felt great. Each day was different, some days I felt tons of energy and had a great cardio performance, other days my body felt tired or sore or low energy and cardio wasn’t so great. Also dealt with a pulled neck/back that took me out for 3 days.
Total inches lost since April (my first measuring session) = 4.5!!! yay! I actually gained an inch in the butt area which I’m completely ok with
In the last 4 weeks though I lost 1 inch in my waist (belly button region) which I think has much to do with the increased cardio–
Weight is staying pretty steady - I fluctuate 3 to 4 pounds up and down. Would like to see this slowly creep down but I think strict dieting will have to come into play for that to happen.
Great challenge - Thank you Topanga!!
onetwoeight says:
Hello everyone! So, I guess I’ll call today the end of the cardio challenge, for some reason I was stuck on Tuesday.
Last Sunday I posted and said I was going to work out, and then I didn’t, and tried not to feel guilty about it. I think I need to take a day off here and there just to let my body adjust and take in all the hard work, and I need to schedule these days so I don’t feel guilty about them!
Anyway:
Sunday (21): Nothing
Monday (22): PP, Dance 08
Tuesday (23): Mat, Dance 08, walk to work (there & back is about 2 miles, 34 minutes total)
Wednesday (24): PP, Combo 1 through part of 6 on Dance 08 (my foot was hurting badly so I stopped)
Thursday (25) Mat, Dance 07–learning and performing all, about an hour & 20 minutes
Friday (26): PP, Dance 07, walk to work
Saturday (27): Mat, Dance 07
Sunday (28): PP, Dance 08
Monday (29): Mat, walk to work
Tuesday (30): PP, Dance 08, walk to work, walk at work during break & lunch (45 minutes)–the campus I work at is very hilly and has tons of stairs, so you get a good workout hiking around!
All in all, I lost two pounds total. Hooray! I measured myself yesterday and didn’t see any changes so I’m just going to wait and measure myself after the Ab challenge. I am going to stick with this base routine and just add more on!
Arabella says:
I did about 45-60 minutes of cardio 5 times a week after the PP dvd. During the cardio, if I wasn’t feeling it anymore, I’d stop and do some of the butt & thighs webisode, then jump back into the cardio again. This way, I am still working on something, keeping my energy and interest fresh, and constantly dripping sweat. Plus it actually feels good to dance off the tension from those challenging exercises. And as of this morning, I’ve lost 3 pounds since June 19th! My husband has made several appreciative comments about how I look, when pressed he says I look “lengthened.” Yay!
Topanga says:
For two weeks I did one hour of cardio and one hour of muscular work, 6 days a week.
This differed from previous weeks/months in that I wasn’t doing any cardio.
ROUTINE:
Some days I did one hour of the hybr. reformer machine in addition to one hour of band class.
Other days, when not in the studio, I would do one hour of the Mat DVD and thirty minutes of the webisode dancing
OR one hour of the Mat DVD and one hour of the cardio barre DVD
When I had less time, I would do GOOP with cardio barre for a total of 45 minutes to one hour.
5-6 days per week
Some days, particularly during the weekend, I would also do additional cardio by accident: biking with my boyfriend through a hiking trail or through a college campus which is on a hill; I also planted a veggie garden, which took me a few hours. I was totally out of breath.
Now that it’s summer, I’m gonna see if I can do cardio at the pool.
I also now want to incorporate the treadmill routine that TA put up.
RESULTS:
I noticed about half a week after beginning the challenge that I felt less bloated, lighter, less sluggish, more energized. A week and a half into it I noticed way more toning in my arms, abs, and my thighs. I lost a about 3 pounds in two weeks. Now, going into my third week, I notice an extreme change in my body - i am sleeker when I look in the mirror and some of my shorts are now too big on me. This wasn’t the case before the cardio challenge. My body really took a major turn during the cardio challenge that I wasn’t really seeing before. Now I am convinced that cardio makes a huge difference. Particularly when you are in a plateau or when you want to speed up your results exponentially.
NUTRITION:
I didn’t really change the way I ate. I am no longer eating raw (but I hope to go back to it eventually), but I mainly stick to foods that have no preservatives, or at least less than 5 ingredients (except for the Think thin bars).
I am extremely satisfied and I think I will continue to do the additional hour (or at least 30 minutes) of cardio on top of muscular work.
belladiamondz says:
great job Topanga and Arabella on your results!
I have to admit I missed a few days in the challenge, but noticed a change in the scale…i dropped 3lbs as well! and I feel lighter and less bloated for sure.
I am excited about the abs challenge next..that is my body part that I want to get as teeny tiny as possible…although I will try and do 45-1hr of cardio as often as possible, even though the challenge has ended.
inga says:
Hi Everyone,
Topanga, I LOVED this challenge. Thank you, thank you, thank you. I have a real fear of weighing myself or taking my measurements, because in the past when I have and haven’t liked what I saw, I have really been bogged down with negative feelings that have really affected my self-image and led to depression, apathy, over-eating, etc. So, during the challenge, I did not weigh myself, nor did I take measurements. However, I danced my ass off, and was able to squeeze it into that 5/6 skirt I mentioned in an earlier post on the main board! Some people at work said I looked slimmer, and the main difference I noticed was that my body looked narrower.
I did either the mat or pp dvd followed by the ‘08 cardio six days a week. I also did the treadmill once or twice at the beginning of the challenge for about 20 min. so that I could get in the full hour of cardio, as I think the dvd runs for about 42 minutes and 43 seconds (not that I was counting the seconds or anything!) I gave up on the treadmill though because judging by the sweat and how sore I felt after the dancing, I figured I was either going to lose weight or drop dead trying with the dvd alone.
I have come to the conclusion that the cardio is the key for me. I will always have to do it and do it hard. (Kinda sounds dirty, doesn’t it? ha ha)
This is going to sound stupid, but I don’t think I can do the abs challenge. I’ve never felt good about them, and I don’t think I can muster the gumption to work at them for an additional 20 minutes every day. ANyone willing to be my personal motivator? I would really need a kick in the ass (or gut) every day to do them.
Sorry for the long post and thanks for listening.
Inga xxoo
mommy of two says:
I’m looking forward to the abs challenge…as I understand, it goes from July 6 to July 19? I just want to make sure I have that right so I know what I have to look forward to!
doerflinger2006 says:
Hey Everyone -
I started out O.K. with the cardio challenge, but then went out of town for a week, and that completely messed things up for me. BUT, and it’s a big BUT, I LOVED doing an hour of cardio on the couple of days I was able to pull that off - it felt really good, something I was not expecting. Typically I divide my workout time evenly between cardio and muscular structure work, which is usually about 35 minutes of each for a total of 70 minutes. When I was doing the cardio challenge I skimped on the muscular structure work, but the extra cardio felt just so good, and I felt like I looked good too - I haven’t figured out quite how I can work more cardio in, but I know that I really want to keep focussing on it for a while - I loved it - Thanks Topanga for inspiring all of us! I would never have known how much fun an hour of red-in-the-face drenched-with-sweat cardio could be if it weren’t for this challenge.
Inga - I am with you - the idea of doing 20 EXTRA minutes of ab work is daunting to me - I don’t mind ab work, but I can’t really get my head around 20 extra minutes of it - maybe if it is pilates, or core-centered cardio? Would those be within the challenge guidelines?
FitnessAddict says:
I know that some people did not know how they were going to manage adding in extra cardio to meet the challenge, but we all did it and are all so pleased with our results! Well, it’s going to be the same with the abs challenge! We can all do this. 20 minutes goes by in a flash. Crank up some good music, imagine how good your abs are going to look at the end of the challenge, remember how happy you were at the end of the cardio challenge and just go. YOU CAN DO IT! WE CAN ALL DO IT BECAUSE WE ARE GOING TO LEAN ON EACH OTHER TO GET THROUGH IT!!! Think of TA’s abs. Enough said?
in paris says:
FitnessAddict: I completely agree with you!
The cardio challenge was great for me. Even though i wasn’t able to keep up, it made me realise that this is what I needed more than anything.
The Ab challenge could be the same for others (and, yes, doerflinger, I don’t think that you *have* to be TA specific)….
That’s what’s so wonderful about these challenges! Sometimes we don’t know what we really need (or don’t need) until we do them.
inga says:
Welcome, mommy of two!
Sorry everyone for sounding negative about the next challenge. I should not have posted what I did. I just find ab work really hard. Anyway, I know that everyone can do it if they set their minds to it, and did not mean to suggest otherwise. You just need to tell me to shut up sometimes.
Hugs,
Inga
ds77 says:
hi ladies,
but i have a layer on top i need to purge of. this will only come with that cardio. I am going to continue getting in 6 days per week of one hour cardio sessions with some muscular structure work. ia m also going to take msments when i get home next monday.
okay, the cardio challenge was awesome. for some reason i was thinking it was 7 days per week. in which case, i didn’t miss to many days. i missed approx. 3 days of cardio during this challenge. which is still more than i should have. i didn’t take msmnts - but i was weighing 148 on most days and this cardio brought me down to 146 for a two pound loss. i feel tighter - and clothes are looking better on me - as well as size 10s becoming much looser. i bought a couple of pairs of pants and need to return them for a size small. i havent been in a small in a long time. so that is pretty cool - but (i know i have to take into acct. the diff brands ) but it feels good. The tummy has gone down more. I am nervous also about the abs - but am on board. i need abs help.
hugs
d
ds77 says:
hi ladies,
but i have a layer on top i need to purge of. this will only come with that cardio. I am going to continue getting in 6 days per week of one hour cardio sessions with some muscular structure work. ia m also going to take msments when i get home next monday
okay, the cardio challenge was awesome. for some reason i was thinking it was 7 days per week. in which case, i didn’t miss to many days. i missed approx. 3 days of cardio during this challenge. which is still more than i should have. i didn’t take msmnts - but i was weighing 148 on most days and this cardio brought me down to 146 for a two pound loss. i feel tighter - and clothes are looking better on me - as well as size 10s becoming much looser. i bought a couple of pairs of pants and need to return them for a size small. i havent been in a small in a long time. so that is pretty cool - but (i know i have to take into acct. the diff brands ) but it feels good. The tummy has gone down more. I am nervous also about the abs - but am on board. i need abs help.
congrats to all on your success!
hugs
d
BizzyLizzy says:
Congrats to everyone on your awesome results from the cardio challenge! Seeing that everyone got so much out of it has inspired me to keep it up. I’m gonna start doing cardio 5 days a week. Like 2 days cardio, 1 day musc structure, 2 days cardio, 1 musc, etc. I’ve been doing every other day until now. I just want more of these great results and fast!! Haha! Inga you cracked me up with the ‘dirty’ comment! Don’t worry, we’ll all motivate you for the abs challenge. Maybe everyday we can post a pic of some celeb’s hot looking abs!
belladiamondz says:
Hey INGA
Glad to hear about your results with the Cardio Challenge…but the AB challenge is going to be even better…since now we all sweated a lot of out fat away…the abs challenge is going to help chiseled up those abs to be even flatter and Tracy-esque!!!
Personally just doing the 400 abs isolations (in the bathroom) has showed a real improvement in more definition….every time I look in the mirror while I am working out…I happen to notice that v-shaped definition in my lower abs show even more and more…my hubby commented on them last weekend… (BIG KOOL-AID SMILE right now!) he said…wow….you have some sick abs …I have got to say Tracy works wonders…you are starting to look like her!!!!
SO WE GOT TO ROCK THIS AB CHALLENGE!!!!
and BizzyLizzy
I agree with your idea about posting a pic of some celeb’s rock hard abs is wonderful motivation for all of us to get through this next challenge!!!
I just want to add that we have all been eagerly anticipating the arrival of new material and the launch of Tracy’s “connect” site….but in all reality we are already doing the connect part, all on our own!
Thru this site, I have been inspired, motivated and driven to do more for my body!
I am so glad we all met. We are all like-mind motivated and determined woman who want to make a change for the better and won’t let anything stop us!
WE ROCK!
Oh and hope everyone has a fabulous and safe long 4th of July weekend
(I am off from work Friday and Monday!!!)
….my hubby and I decided to go away for the weekend and enjoy the pools, beaches, etc and party =)
inga says:
Bizzy and Bella, you’re both awesome! Thanks for the pep talk. Thanks to all of my good friends here, I am now stoked for this challenge, and know that I can do it. All of us women on the board really do rock.
Onetwo, thank you so much for all of those moves that you posted a few weeks back. They are so helpful.
Happy exercising,
Inga xxxooo
gypsy says:
hey Inga: I just wanted to add that I was the exact same way about abs. It was always my least favorite body part to work out and not coincidentally my biggest problem area. I’ve hated hated my stomach since I was 9 or 10. Nothing I did - crazy diets - spinning - worked.
Except now with TA. I really believe the cardio and her PP dvd works miracles. I still have a small layer of puffiness and fat that I’m trying to whittle away, but I’m actually wearing bikinis now and feeling really good about my progress. If I could have known years ago that this kind of intense ab work would drastically have made that difference I was looking for I could have been confident long ago!
Don’t worry - we are all in this together - just start off doing what you can and work up to doing the harder stuff
lisab says:
Hi Ladies,
Late check in for me, my modem burnt out so I had no internet access. I loved the cardio challenge really got me motivated. I did my power walking and either the PP or Mat workout followed by 30 -45 minutes of rebounding which I did to the 07 dance music (could even do some of the moves on the rebounder!) 6 days each week.
I didn’t lose any weight or inches but it is that time of the month so I will measure after it is over, I usually gain 5 lbs due to bloat. I am really looking forward to the ab challenge and adding in foods that reduce bloat!
inga says:
Hi Gypsy,
That’s so awesome that you wear bikinis now. I’m not quite there yet, but if kicking up the intensity works, then I’ll try it. I guess I’ve always just thought that I can keep my abs covered with clothes, and not worried too much about how they look. In classes I’ve taken before, I’ve done the ab work, but my main focus has always been my legs and arms.
When you do the PP dvd, can you get through all of the ab work without taking little breaks? I did it this morning, and almost did every rep with her, but I find the piking series really hard. I know that’s the intention, but God almighty! They kill me.
Anyway, I read in a book recently a good analogy about a layer of fat - It’s like snow on a mountain and when it melts you see all of the beautiful sharp definition. I’m going to try very hard to build that definition and melt that layer of snow.
Thanks for your encouragement, Gypsy!
FitnessAddict says:
inga: that is a great analogy you posted - love it! And if you almost made it through the piking series, you can make it through anything. That is definitely the hardest part; the rest is a walk in the park. C’mon sexy momma; you are going to be in a bikini in no time rockin’ your sexy abs making all the other women jealous!
Is something wrong with me? Abs are my favorite body part to work!!! I have always loved burning up my mid-section.
And are we really going to be TA loyal and only do TA’s ab method during our challenge? If you guys are, then I will try to do the same. (I was going to do some weighted abs and do some Chalene Johnson abs from her ChaLEAN Extreme DVDs, too, but maybe I shouldn’t do that. Advice, please.)
Again, Happy 4th!
gypsy says:
Hi Inga: I’m so glad we all could help giving you a bit of inspiration
At first, no, I could not do the entire PP abs! In yoga classes I could hardly do boat position. Even the thought of pikes blew my mind - I couldn’t imagine being able to do them!
But eventually I have been able to work up to the whole dvd - which is very exciting for me. It’s still challenging - it hasn’t gotten easy.
At first I was really feeling it in my back because my abs weren’t strong enough, but now when the piking series begins, I just concentrate and keep everything tight and go for it! Also, even when I was first getting through all the pikes I wasn’t dropping my legs down all the way, now I’m working myself up to that goal.
Just keep building on your achievements - it’ll happen really soon!
doerflinger2006 says:
This is my check-in for the Abs Challenge - Basically, last week was bad - I missed several days of workouts because of a terrible headache and general lethargy - it was weird. When I did work out, I tried to really focus on ab work, but I didn’t really do 20 extra minutes of ab work a day. This is what I did do:
Mon:
20 min low impact aerobics
15 min Cardio Dance DVD
45 min of TA’s PP workout
Tue:
25 min low impact aerobics
42 min Indian Dance/Pilates/toning with Hemalayaa’s “Beautiful Belly Workout”
Wed:
Day Off
Thur:
40 min brisk outdoor walk
30 min of TA’s PP workout
Fri:
25 min low impact aerobics
42 minutes Indian Dance/Pilates/toning with Hemalayaa’s Beautiful Belly Workout
gypsy says:
Abs challenge results: measurements remained the same.
Possibly lost 4lbs - not sure if my scale is wacky.
Week 1 - got in at least 2hrs of abs work
Week 2 - about 1hr20min only due to injury
onetwoeight says:
Legs/Butt/Cardio Challenge
Okay everyone, here’s my idea:
We’ll start on Monday, 07/27, but you can start later as long as you go for two weeks. At the week & two week mark, post your progress on the Group Checkin page.
For the cardio component, do 45 - 60 min of cardio 6 times a week, like last time. Also do 45 - 60 min of muscular structure, again, 6 times a week. Like the ab challenge, try to add on 20 minutes of leg/butt work. I’ll post all of the moves from various magazines, so you can use those, or increase the reps on the PP or Mat workouts–can we work up to 100 of each move? I don’t know if I can! There’s also the GOOP butt workout, and the legs/butt webisode.
What do you think? I say let’s do our best and see what happens! I’m looking for a rounder butt at the end of this.
Here’s the document with all the leg/butt moves! It’s a .doc.
http://www.4shared.com/file/120490627/bfe518da/LegsButt.html
in paris says:
Due to people recovering from injuries and some still down for the count, I think the challenge should be put off a week.
With holidays and such, I’d recommend making it a challenge for ANY two weeks in August, allowing for people’s schedules, etc.
doerflinger2006 says:
I second in paris’s idea - that we postpone the challenge for a week to accommodate everyone who is recovering from injuries . . .
belladiamondz says:
thanks guys…postponing it will be a real help me to as I recover from my injury. I am going to try and do the MAT DVD tonite…but as far as bouncing and jumping around that is not possible…yet…I am going to the Dr tomorrow so hopefully he gives me permission to get back into it!
onetwoeight says:
Yes, we’ll postpone until next week! Kick it up this week only if you want :) For this week, I’m just trying to make sure I do cardio at least 6 times. I’ll save the extra butt/legs stuff for next.
Keep resting and get better everyone!
onetwoeight says:
Okay everyone! Let’s try to start two weeks of cardio/legs/butt sometime this week, and go for two weeks–but if you’re injured or otherwise out of commission, just fit it in when you can and rest up!
want2b_teenytiny says:
LOL, I just figured that there is a weekly challenge. The leg/butt doc looks like a killer workout but that would definitely tone those legs. I will start this tomorrow.
want2b_teenytiny says:
I forgot to mention. onetwoeight- thanks for putting this document together.
belladiamondz says:
Like want2b_teenytiny said…thanks 128 for putting this doc together!!! So organized and neat! =) I love it!
An anonymous user says:
Hello All,
I am new to this site and so grateful to have found it! I have been doing DVD’s for since Feb 2009 however not as much as I need to! I actually went to the LA studio and had a reformer private & a band class. THE BEST workout I have ever had and the most I ever sweated in my life!
I guess what i need is more motivation to stay with it and I found this site so I am pumped! back on the road today did arms webisode and legs, arms and abds from DVD.
ALl of the information on the vent is greay, like he daily 10 I do not know I ever came across it! If anyone has this to share that would be great!
Check in later!
onetwoeight says:
Okay guys! Arm Challenge starts September 1st and goes through September 15th. Here’s a 12-15m arm routine Gypsy created for us to use…and it’s a tricep burner!
Gypsy’s Arm Routine: http://www.4shared.com/file/128376651/ad76b44a/GypsyArms.html
Let me know if you have any trouble downloading it.
gypsy says:
SEPTEMBER ARMS CHALLENGE
focusing on the triceps
PLUS optional cardio challenge: 200 minutes of cardio each week!
This is the number recommended by Jonathan Goodair for weight loss.
A note about the arm routine I put together:
This is a combination of moves taking from Tracy, Jane, Cardio Barre, Lotte Berk method, and some traditional weight training moves all aiming to mostly target the triceps and biceps–
All the moves are in counts of 8 — that way you can just put on your favorite music and MOVE! Try to pick music with a medium beat - not too fast so you can really feel the burn.
The counts are casual - doesn’t have to be perfect - it’s better to just have fun and get into it
Feel free to repeat or do more reps if you need to–
This routine takes approximately 12-15 minutes
You can tack this onto the end of your chosen dvd or other arm routine or just use it alone if you’re short on time.
Don’t forget to take your arm measurements now and in 2 weeks and report on the measurements page - and good luck ladies!!
belladiamondz says:
OK…thanks for posting this. I actually forgot that I printed it out already…I am going to print out another copy just in case…I am always misplacing things!
I am going home tonite, taking my arm measurments!!! cant wait till the 15th to see the great results!!!