Welcome to
the 3rd week of the challenge divas!
Week
Three/Four:
Ok
ladies, two weeks into the challenge, we see what we are capable of, over the
last two weeks as a team we have lost an amazing 103 LBS!!!! That is fantastic
guys so lets knock the rest of October out of the park, week 3 and 4 will be a
combo for bootcamp, and its asking for a lot because we are so worth it and
looking at our exercise minutes I know we can do this.
As
extra incentive J the top Diva Star for
the next two weeks will be given a fitness goodie basket to help her with the
rest of the challenge.
THE
CHALLENGE:
The
Workout
Monday
through Saturday of both weeks, do some form of aerobic exercise (i.e., fast
walking, jogging, or bicycling) for 30 minutes, morning and evening, at about
70 to 80 percent of your maximum capacity. In addition, add the following
moves:
MONDAY,
WEDNESDAY, FRIDAY
Do two
sets of the following:
15
push-ups. Try the military kind.
20
biceps curls with five-pound weights. Stand straight. Keeping your elbows at
your sides, bend your arms and lift the weights to your shoulders, then lower.
20
triceps kick-backs with five-pound weights. Bend forward at a 90-degree angle
and place the weights by your hips. Extend your arms behind you, then back to
your hips.
20
front and side shoulder raises with three-pound weights. Keeping your arms
straight, lift the weights in front of you to shoulder height, then lower.
Repeat, lifting weights to sides.
20
rear-deltoid lifts with three-pound weights. Stand with your feet together and
bend forward at a 90-degree angle. Lift the weights straight out to your sides
to shoulder height, then lower.
TUESDAY,
THURSDAY, SATURDAY
Do two
sets of the following:
20
squat-backs. Stand straight, feet shoulder-width apart. Stick out your butt and
bend your knees until your thighs are almost parallel to the floor. Straighten.
20
step-ups on each leg. Stand in front of a staircase or stepping bench and step
up onto one entire foot (not just the ball) while lifting the other knee up to
your belly button, then step down.
15
calf raises. Keeping your torso straight, rise up on your toes, then lower.
40
bicycles. Lie on your back, with your knees bent and fingers laced behind your
head. Lift your shoulder blades and feet an inch off the floor and
"pedal" by bringing one elbow to the opposite knee, then switching
sides.
20
lifting crunches. Begin as above. Lift your shoulder blades an inch, then one
inch higher, then another, and lower.
*Also
keep in mind weigh in is on Saturday but you can start sending it in on Friday,
this helps us be able to get the charts up in a timely manner, as of Saturday
night if you haven’t weighed in it won’t count for your team for that week and
if you miss two weigh-ins , you will be removed from your team.
Meal Plan:
Up your
protein for this week make sure to include it with each meal and try to keep
your cals between 1200-1400 cals. Track your food in your diary to keep on
plan.
Lets get it
divas!!!!!
Wrap Ups
from Week 2 and congrats to everyone this week!!!
Team Diva
Member Name
|
Loss This Week
|
Exercise
Mins
(Goal:210 Mins)
|
Water Intake
(Goal: 700oz)
|
Total Points
This Week
|
Total Loss of Challenge
|
Captain MsCyone
|
-8
|
402
|
370
|
*
|
-21
|
Jisdashyt
|
-5
|
5
|
-11
|
||
Lovedalibra
|
-5
|
1173
|
480
|
15
|
-7
|
Classyhoney
|
-1.6
|
432
|
490
|
15
|
-4.6
|
*Hershey_kiss*
|
-2.5
|
240
|
10
|
-5.1
|
|
Chunkyme
|
-.6
|
305
|
400
|
10
|
-3.4
|
Ladileslie
|
-0
|
272
|
498
|
*
|
-1.4
|
RhoyalT
|
+2
|
275
|
456
|
5
|
-.3
|
Totals:
|
20.7 lbs lost
|
3092
|
60
|
-53.8
|
Team Phat 2 Phabulous
Captain: Shajsum
|
-0
|
230
|
500
|
*
|
-0
|
Allybally6
|
-0
|
360
|
400
|
10
|
-0
|
Kaesize6
|
-.6
|
*
|
-1.2
|
||
MRK7782
|
-3
|
128
|
630
|
10
|
-3
|
Daqueenmom
|
-1
|
480
|
275
|
10
|
-1
|
Lsmithjones
|
-2
|
437
|
962
|
10
|
-4.4
|
Angsmith79
|
-0
|
505
|
350
|
10
|
-4
|
Tamtyus
|
-2
|
459
|
686
|
10
|
-3
|
Totals:
|
-8.6 lbs lost
|
2251
|
3032
|
50
|
-16.6
|
Team
Fit-n-Fab
Captain:
Plussizeddiva24
|
-1
|
1142
|
900
|
*
|
Total lost for the Challenge
|
Garlic7girl
|
+5
|
110
|
104
|
*
|
*
|
Lexiesweetheart
|
-2
|
290
|
208
|
10
|
-5
|
Mycorner99
|
-3.5
|
424
|
20
|
10
|
-6.5
|
lladler
|
-1
|
250
|
336
|
10
|
-3
|
Josette31
|
-1
|
4436
|
720
|
20
|
-6
|
GGfit190
|
-0
|
510
|
672
|
10
|
*
|
Brandie91
|
-2
|
240
|
576
|
15
|
-4
|
1rarejewel
|
-2.4
|
496
|
290
|
10
|
-4.4
|
Candiceanderson
|
-2.8
|
335
|
640
|
15
|
-5
|
Slenderwishes
|
-1.4
|
209
|
800
|
10
|
-3.7
|
Totals:
|
29.8 lbs lost
|
4146
|
5901
|
110
|
-37.6
|
