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VITCHY-VICKI's Photo VITCHY-VICKI Posts: 37,486
9/19/14 8:12 A

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emoticon Do not report here this is Week 4 challenge rules - report in Week 4 forum - thanks emoticon


WEEK 4 - Slim & Sculpted Arm Workout for Women (10 Minutes)

healthqueens.com/fitness-exercise/sl
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-sculpted-arm-workout-for-women-10-mR>inutes/


for those who can't watch the Video here is what you have to do: (if you have dumb bells have one for each hand use the size you want if no dumb bells go get some soup cans) have the dumbbells or soup cans in our hands at all times for all the exercise's if they are to heavy put done but keep trying to do them until you can do all of them with the dumbbells or soup cans - Good Luck

1. 2 floor push ups or 2 Wall push ups
2. Arms straight out in front of you (with dumbbells) move one at a time up and down like your kicking your legs but your arms do this 25 times then do 5 very slow then do 5 normal speed again
3. 2 floor push ups or 2 Wall push ups
4. Do the Straight arms again but this time do 10 normal - 5 slow - 5 normal
5. 2 floor pushups or 2 Wall pushups
6. Straight Arms out to the side pull them in to your side (bend your elbows then back out to side) do 10 times
7. 2 floor pushups or 2 Wall pushups
8. Straight Arms out to the side pull them in to your side (bend your elbows then back out to side) do 10 times
9. (4 Row's) on the floor you look like your going to do a pushup but instead you lift one arm like your going to do a row (or like your starting a mower) then lift the other arm do this 4 times (each arm 2 times) - if you can't do them on the floor do them on the wall
10. Biceps - straight arms out to the front hands turned up curl arms to front to chest so 15
11. (4 Row's) on the floor you look like your going to do a pushup but instead you lift one arm like your going to do a row (or like your starting a mower) then lift the other arm do this 4 times (each arm 2 times) - if you can't do them on the floor do them on the wall
12. Biceps - straight arms out to the front hands turned up curl arms to front to chest so 15
13. Triceps - Bend over at waist arms to your side curl arms back just at elbow 30 times then keep your arms back and pause for 20 times
14. Put both arms together and put over your head lift your arms up and down with dumbbells behind your head do this for 20 times the pause for 20 times
15. Make sure to stretch out your arms so your muscles won't hurt so much next day





You can do this every other day or everyday and lets watch those Bat wings fly away

do 1 - 2 days get goodie from Vicki
do 2 - 4 days get goodie from Eve
do 5 - 6 days get goodie from Team


Bouns:
do all 7 days get goodie from Team and Vicki

________________________________________
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Week 4 - (SECRET INGREDIENT)

We are trying something new. We know you like a challenge....lol
This will be kind of like Iron Chef.
You have to have made the recipe to make sure it taste good before you can post it and you can use old recipes
(If you can't use that ingredient that day use it another day but these are the ingredients you Have to use this week) Example: Monday is Apples but you don't have apples but you have Pears then use Pears and post what you made but then you have to use apples a different day that week but try to stay with the list - and you can use both ingredients if you want - (because I can't have fruits I added to this list so I could play this time) Thanks

Mon - Apples "or" Broccoli
Tues- Butternut squash "or" Celery
Wed - Oranges "or" Cauliflower
Thurs - Zucchini "or" Plums
Fri - Pears "or" cucumbers
Sat - Sweet potatoes "or" Red or white potatoes
Sun - Cranberries "OR" Acorn squash "or" Mushrooms

BONUS:
1 - 3 recipes get a goodie from Eve
3 - 5 recipes get a goodie from Vicki
if you do a recipe a day (all 7 days) with the main ingredient you will get a Goodie from the Team

Edited by: VITCHY-VICKI at: 9/22/2014 (05:09)
V I C K I --- From Nebraska

I wish people would get to know the new me and not the one everyone thinks I am.

Leader to Motivation Motivators and Seward NE Sparkles and Scaled Down


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