January Strength Challenge (NEW)

[liv]

Monthly Strength and Weight Challenge
Welcome to the brand new January Strength and Weight Challenge. We all know working on the muscles is good. We want to build them to keep strong, to shape our body and to keep our metabolism up. So join me in getting stronger. No special equipment is required. You can use what you have like water bottles, cans or just gravity - it all works well. You do not need any experience either. Just take the plunge. It is easier than you think. See the end of the post for suggestions of exercises to include in your routine. Start small if you are a beginner. You can always build up later.


Rules of the challenge

1. Pledge the amount of minutes you will strength train in January
2. You will have to work to strengthen all parts of the body (lower, upper, core).
3. To be eligible for the challenge you have to share with others what your typical weekly workout schedule will look like. Exercises can be lifting weights, using gym machines, exercise balls, push ups, squats or doing yoga/pilates exercise for strength and flexibility. No equipment requirement though.
4. You have to schedule recovery/rest days.
5. Log in at least twice a week to report your minutes. Copy the whole list and add your minutes.
   
6. There will be a prize at the end of the month

Websites to help you put together a routine
The Major/Basic Muscle Groups of body & their Exercises/Workouts
Dumbbell Exercises Complete with Animated Diagrams
Dumbbell Exercises | Dumbbell Workouts | Dumbbell Muscle Menu

http://www.trainwithmeonline.com/dumbbell_exercises.htmltype=Exercises&equipment=yes

Free Resistance Training Exercises
Weight Training, Exercise Instruction & Kinesiology

http://www.atkinsdietbulletinboard.com/forums/blogs/georgiana/390-legs-workout.html

http://www.atkinsdietbulletinboard.com/forums/blogs/georgiana/385-shoulders-ams-workout-videos.html

http://www.sport-fitness-advisor.com/resistance-band-exercises.html

10 minutes pilates sculpting (I started with this YouTube video - I used water bottles - it is a great starter arm exercise)
Dumbbell Exercises from Sparkpeople on YouTube - It is 20 minutes and a good one to start with

If you do not have weights check yoga and pilates or flexibility and strength exercises that uses gravity. A resistance band can be handy to and easy to store.

Examples of weight free exercises
squats
lunges
push ups
sit ups
crunches
dips
How To Exercise Your Thighs Without Weights (Sports & Fitness: Tone Your Legs)
The No Weight Workout - Exercise
Sandeep's Fitness Page - A Simple Home Workout (Without Weights)
Exercise Classics - No Weights Required!
Plank Pose

You can use exercise videos - yoga, pilates, strength, callanetics

Other interesting web pages
Lies in the gym
Women's Weight Training

Here is an icon you can use for your signature


Example of routine:
Upper body: Push-ups, chair dips, planks (will do three times)
Core: Planks, crunches (normal and reverse) (will do three times same day as lower body)
Lower body: Squats, lunges, jumps (will do three times a week -alternating with upper body)

[jimmie 48]

Re: January Strength Challenge (NEW)

i'm thinking on this liv. i'm not sure how many minutes or the other particulars to commit to so i'm hanging back till i figure that all out.

[clogger]

Re: January Strength Challenge (NEW)

I'm also considering this since I was planning on starting a weight lifting program on Monday anyway.

[Alexa]

Re: January Strength Challenge (NEW)

Hi Liv,

This is a great idea for a challenge. I am in for 500 mins for January.

This will be made up of:
- twice weekly sessions of free weights based on the Body for Life book. One upper and one lower workout per week (though the lower days also include crunches).
- kickboxing classes 3x per week which generally include 15 minutes of squats, abs pushups and back extensions (core).
- I generally do 15-30 mins every other day of squats, abs, pushups and intense kickboxing stretches. This depends on goals for challenges to be honest.

I'll start the list (hope it's right):

*Alexa* 0/500

[MissingThoseMuffins]

Re: January Strength Challenge (NEW)

I would like to participate in this! It will be my first challenge.

I am a 5'0, 120lbs girl from Florida with very little muscle mass. My ideal is a somewhat-toned 106.

I will be using my boyfriend's weights and would like to commit 700 minutes in January to getting fit through strength training! I have muscular dystrophy and it makes certain lifting exercises seem impossible, but I am confident that with practice I will be able to lift more and build muscle.

*Robin* 0/700


For other women beginning weight training, I found this website to be informative:
Lies in the gym
...there are also training tips on the main page of that website: Women's Weight Training


This is my anticipated routine:

----Day A:
Legs: Barbell Step-Up
Legs: Barbell Straight Leg Deadlift

Shoulders: Dumbell Shoulder Press
Shoulders: Upright Row

Abs: Dumbell Side Bend
Abs: Crunches

---Day B:
Arms: Barbell Curl
Arms: Wrist Curl
Arms: Dumbell Triceps Extension (ugh!)

Back: Bent Over Row
Back: Shrug
Back: Bent Leg Dead Lift

Week One: A, rest, B, rest, A, rest, rest
Week Two: B, rest, A, rest, B, rest, rest
etc.

[Chynna]

Re: January Strength Challenge (NEW)

I'm in on this one!

I'd like to pledge 500 minutes as well.

My routine:
M, W, F, Sa. & Su. - weight training equipment at my gym (arms, legs, chest, back)
* Any missed days at the gym will be replaced with free weight training and floor exercises (squats, sit ups, push ups, pilates, etc.) at home.

*Alexa* 0/500
*Robin* 0/700
*Chynna* 0/500

[liv]

Re: January Strength Challenge (NEW)

I have a thought about it and I am ready to commit. I will try for

Weekly Routine will be 2 Yoga Fitness classes (works on all parts of body 90 min)
Lower body exercises: Squat, plie squats, lunges, toe raises for those calves (if at gym some of their leg presses) 2 or three days a week - alternating with upper body. 20 minutes.
Upper body: Work outs with Dumbbells for arms, chest presses, push-ups, triceps dips. 30 minutes.
Abs and lower back: I will work on Crunches, reverse crunches, bicycles and some. stabilization exercises (planks or planks on elbows with knee lifts). I do this same time as lower body - 2 or 3 times a week. 15 minutes

*Alexa* 0/500
Chynna 0/500
liv 0/620
Robin 0/700

[Thiswillbethetime]

Re: January Strength Challenge (NEW)

I am starting out slow. I am going to pledge 270 minutes. My plan will be:

Sunday/Thursday-Upper body
Monday/Friday-Lower body
Tuesday/Saturday-Core

[clogger]

Re: January Strength Challenge (NEW)

This week I started lifting using the circuit machines at the gym at work. Of the machines I hit my upper, lower, and back are worked. Since I'll be doing this before work time will be tight so I'll work my abs on opposite days (at least).

Here's my pledge:

13 lifting days at 30 minutes each = 390 minutes (right now it takes me about 40 minutes, but once I get into the swing of the routine I think I'll be able to cut it down to 30)

14 ab days at 10 minutes of ab work = 140 minutes

*Alexa* 0/500
Chynna 0/500
clogger 0/530
Heidi 0/270
liv 0/620
Robin 0/700

Good luck everyone! Let's watch our muscles transform

[liv]

Re: January Strength Challenge (NEW)

Welcome to the challenge everyone. Strong muscels and strong bones - Here we come.
I went to the gym today - worked on upper body with some of the chest presses, push-ups, triceps dips and weights. I can feel it.
Robin thanks for the webpage. I will add those to the first post.

*Alexa* 0/500
Chynna 0/500
clogger 0/530
Heidi 0/270
liv 45/620
Robin 0/700
Thiswillbethetime 0/270

[clogger]

Re: January Strength Challenge (NEW)

Lifting routine this morning...

*Alexa* 0/500
Chynna 0/500
clogger 40/530
Heidi 0/270
liv 45/620
Robin 0/700
Thiswillbethetime 0/270

[Mamanugget]

Re: January Strength Challenge (NEW)

Alright i'm in. I don't have a set number of minutes but here is my workout routine:
Sunday: REST!!!
Monday:Stepper machine 30 minutes level 9 (will go up with endurance increase goal 10) Work out back and bi's
Tuesday:Run 3m, workout legs and abs
Wednesday:Stepper machine 30 minutes level 9 (will go up with endurance increase goal 10) work out chest and tri's
Thursday:Run 3m, workout legs and abs
Friday:Stepper machine 30 minutes level 9 (will go up with endurance increase goal 10) work out shoulders
Saturday: optional day

I'm 5'9 starting out at 161 lbs. On day one of induction. Getting back on the wagon. Former Marine so I love working out hard!

[liv]

Re: January Strength Challenge (NEW)

Welcome Mamanugget. Interesting routine you have there. Keep adding up you minutes when you get them.
I did yoga today. Got to be my favourite strength training. It was my favourite teacher today. She really makes us hold those poses. Also did some lower body work out and abs work.

*Alexa* 0/500
Chynna 0/500
clogger 40/530
Heidi 0/270
liv 100/620
Mamanugget
Robin 0/700
Thiswillbethetime 0/270

[gman]

Re: January Strength Challenge (NEW)

Great idea for a Challenge! I've been doing weights since June with good results. I'm in for 700 minutes this month. I alternate days by muscle group. I mostly do free weights such as dumbbells, and include some cable machines and a few Cybex.

*Alexa* 0/500
Chynna 0/500
clogger 0/530
Gman 0/700
Heidi 0/270
liv 45/620
Robin 0/700
Thiswillbethetime 0/270

[Ammamady]

Re: January Strength Challenge (NEW)

I would also like to join in! Here is my plan for the month:

Sunday- 30 min cardio, 20 min weights (any combination of bench press, leg press, squats, bi-cep curls, leg extensions, pushups), 10 min abs

Monday- 60 min cardio, 10 min abs

Tuesday- 30 min cardio, 20 min weights, 10 min abs

Wednesday- 60 min cardio, 10 min abs

Thursday- 30 min cardio, 20 min weights, 10 min abs

Friday- rest day

Saturday- A fun physical activity with DH (a long walk, basketball, a hike, bike ride, dancing, etc)

Any of the above weight lifting sessions may also be replaced with a yoga or pilates workout. After adding up only the weights and ab minutes, I am shooting for 400 minutes this month. I am going to be BUFF, and am so excited to get back into the routine of working out!

*Alexa* 0/500
Ammamady 0/400
Chynna 0/400
clogger 40/530
Gman 0/700
Heidi 0/270
liv 100/620
Mamanugget
Robin 0/700
Thiswillbethetime 0/270