April Strength Challenge: Pledge minutes

[liv]

I love doing this one. Hope you can join me


In the strength challenge we pledge monthly minutes. These minutes we use for lifting weights or doing other strength exercises like lunges, push ups squats, stretching, yoga or pilates. We try to share our programms with each other to learn from people.

This month I will do some more heavy lifting for upper and lower body but also continue my yoga. I am also pushing core strength. I want to be able to do a shoulder stand one day

[thinagainkaren]

Re: April Strength Challenge: Pledge minutes

I'm in please - been a yoga 'convert' for about 25 years (not particularly good, but a lot more flexible than I might have been lol!) , but last couple of years it just hasn't figured in my life - this is a fab way to boot me into making it happen again.
Guessing I'll be doing 30/45 min routine x 3 times per week -so I'm:

thinagainkaren 0/400



Thanks for hosting Liv - these challenges are really motivating me to think about what I am doing with my day and getting me to factor in exercise - because we can't lie on these ones - we're only cheating ourselves!! The truth will come 'out' - literally if I don't exercise - my waistline!!!!!!!!

[liv]

Re: April Strength Challenge: Pledge minutes

Welcome karen. That is great. Sounds like you have an excellent plan there. Do you go to a gym?

thinagainkaren 0/400
liv 0/1200

[thinagainkaren]

Re: April Strength Challenge: Pledge minutes

No Liv - I'm a home 'do-er' - can just fit it in around everything then! If I had to make the effort to whiz to our local gym, I'd never do anything!!!!

[mirandajaelle07]

Re: April Strength Challenge: Pledge minutes

I'm in. Yoga starting in the AM. Just finished 45 minutes on the treadmill. Always wanted to try Yoga, so here we go. 30 Minutes a day 3-4 times a week. For a total of 480 minutes.


thinagainkaren 0/400
liv 0/1200
miranda 0/480

[barrnone]

Re: April Strength Challenge: Pledge minutes

was able to complete the March challenge, so will up my minutes...

barrnone 0/250
thinagainkaren 0/400
liv 0/1200
miranda 0/480

[mirandajaelle07]

Re: April Strength Challenge: Pledge minutes

30 minutes done

barrnone 0/250
thinagainkaren 0/400
liv 0/1200
miranda 30/480

[bamalane]

Re: April Strength Challenge: Pledge minutes

I am up for the April challenge. My first strength-training workout will be Thursday, April1. I will be working out on Thursdays, and Sundays. I will follow this post up with my program for the next 8 weeks.

barrnone 0/250
thinagainkaren 0/400
liv 0/1200
miranda 30/480
bamalane 0/405

[bamalane]

Re: April Strength Challenge: Pledge minutes

This is my strength training program for the next 8 weeks.

Weeks 1 & 2/Stage 1/Workout A/Part 1 & 2: Thursday
Squat: EB(Empty Bar-45lbs)/15/2 (Rest: 60sec)

(Alternating Sets)
Push-Ups: 40 degrees/15/2 (Rest: 60)
Dumbbell Bent-Over Row: 10per/15/2 (Rest:60)

(Alternating Sets)
Step-up/Dumbbell Shoulder Press Combo: 10per/15/2 (Rest:60)
Swiss Ball Reverse Hyperextensions: BW(Body Weight)/8/2 (Rest:60)

Weeks 1& 2/Stage 1/Workout B/Part 1 & 2: Sunday
Deadlifts EB/2/15 (Rest: 60sec)

(Alternating Sets)
Barbell Bent-Over Row: EB/15/2 (Rest: 60)
Pullover: 20/2/15 (Rest: 60)

(Alternating Sets)
Lunge: 40/15/2 (Rest: 60)
Incline Bench Reverse Crunch: BW/8/2

-------------------------------------------------------------------------

Weeks 3 & 4/Stage 1/Workout A/Part 3 & 4: Thursday
Squat: 50/12/2 (Rest: 60sec)

(Alternating Sets)
Push-Ups: 35 degrees/12/2 (Rest: 60)
Dumbbell Bent-Over Row: 15per/12/2 (Rest:60)

(Alternating Sets)
Step-up/Dumbbell Shoulder Press Combo: 15per/12/2 (Rest:60)
Swiss Ball Reverse Hyperextensions: BW(Body Weight)/17/2 (Rest:60)

Weeks 3 & 4/Stage 1/Workout B/Part 3 & 4: Sunday
Deadlifts: 50/12/2 (Rest: 60sec)

(Alternating Sets)
Barbell Bent-Over Row: 50/12/2 (Rest: 60)
Pullover: 30/12/2 (Rest: 60)

(Alternating Sets)
Lunges: 25/12/2 (Rest: 60)
Incline Bench Reverse Crunch: BW/17/2

-------------------------------------------------------------------------------------------------------

Weeks 5 & 6/Stage 1/Workout A/Part 5 & 6: Thursday
Squat: 50/10/3 (Rest: 60sec)

(Alternating Sets)
Push-Ups: 35 degrees/10/3 (Rest: 60)
Dumbbell Bent-Over Row: 15per/10/3 (Rest:60)

(Alternating Sets)
Step-up/Dumbbell Shoulder Press Combo: 15per/10/3 (Rest:60)
Swiss Ball Reverse Hyperextensions: BW(Body Weight)/20/3 (Rest:60)

Weeks 5 & 6/Stage 1/Workout B/Part 3 & 4: Sunday
Deadlifts: 50/10/3 (Rest: 60sec)

(Alternating Sets)
Barbell Bent-Over Row: 50/10/3 (Rest: 60)
Pullover: 30/10/3 (Rest: 60)

(Alternating Sets)
Lunges: 30/10/3 (Rest: 60)
Incline Bench Reverse Crunch: BW/20/3

-------------------------------------------------------------------------------------------------------

Weeks 7 & 8/Stage 1/Workout A/Part 7 & 8: Thursday
Squat: 60/8/3 (Rest: 60sec)

(Alternating Sets)
Push-Ups: Floor/8/3 (Rest: 60)
Dumbbell Bent-Over Row: 20per/8/3 (Rest:60)

(Alternating Sets)
Step-up/Dumbbell Shoulder Press Combo: 20per/8/3 (Rest:60)
Swiss Ball Reverse Hyperextensions: BW(Body Weight)/25/3 (Rest:60)

Weeks 7 & 8/Stage 1/Workout B/Part 7 & 8: Sunday
Deadlifts: 60/8/3 (Rest: 60sec)

(Alternating Sets)
Barbell Bent-Over Row: 60/8/3 (Rest: 60)
Pullover: 45/8/3 (Rest: 60)

(Alternating Sets)
Lunges: 40/8/3 (Rest: 60)
Incline Bench Reverse Crunch: BW/25/3

[sosolove]

Re: April Strength Challenge: Pledge minutes

I'm in, i will do exercise using barbells for my arms and upperbody. yeah!!

[liv]

Re: April Strength Challenge: Pledge minutes

Glad you posted your workout bamalane. It is a nice one. I like the power in it. I have decided to power up in April so I will be lifting heavier.

Sosolove Welcome. How many minutes are you pledging?

barrnone 0/250
thinagainkaren 0/400
liv 0/1200
miranda 30/480
bamalane 0/405
sosolove 0/???

[sosolove]

Re: April Strength Challenge: Pledge minutes

Hello, I'm going to pleadge 40 minutes. thank you.

[mommajen]

Re: April Strength Challenge: Pledge minutes

This one is new for me. I am going to aim for 600 minutes!

bamalane 0/405
barrnone 0/250
liv 0/1200
miranda 30/480
mommajen 0/600
sosolove 0/40
thinagainkaren 0/400

[neutronnorman]

Re: April Strength Challenge: Pledge minutes

I don't know how many minutes I can pledge I estimate 420 min. I'm experimenting with HIT, 3x's weekly, full body workouts, no split, max 2 sets per body part.

set 1: back squat (30-45 s rest)
set 2: dead-lift (30-45 s rest)
set 3: back squat (30-45 s rest)
set 4: dead-lift (30-45 s rest)
set 5: Inverted pull up super set
Bench press (30-45 s rest)
set 6: Inverted pull up super set
Bench press (30-45 s rest)
set 7: Military press super set
Barbell shrugs (30-45 s rest)
set 8: Military press super set
Barbell shrugs (30-45 s rest)
set 9: triceps push-down super set
EZ-bar curls (30-45 s rest)
set 10:triceps push-down super set
EZ-bar curls (30-45 s rest)
set 11: wrist curl super set
reverse wrist curls
Frequency: Monday, Wednesday, Friday...cardio on off days, all sets done to momentary muscular failure. Rep range: depending how I feel that day.

This for two-three weeks followed by a 4 day conventional split.

bamalane 0/405
barrnone 0/250
liv 0/1200
miranda 30/480
mommajen 0/600
Norman 0/420
sosolove 0/40
thinagainkaren 0/400

[saucy_one]

Re: April Strength Challenge: Pledge minutes

I have been going to the gym 3 to 5 times a week, with about 30 minutes devoted to strength training and stretching. So I will pledge 400 minutes this month to be safe.

bamalane 0/405
barrnone 0/250
liv 0/1200
miranda 30/480
mommajen 0/600
Norman 0/420
Saucy_One 0/400
sosolove 0/40
thinagainkaren 0/400