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Week 2 of 16 Week ROCK*STAR Challenge

Sunday, November 27, 2011

Week 2 of 16 week challenge (November 28-December 4)
WEEK 2 PLAN:
SPIRITUAL:
Focus time for devos DAILY!! WHy is this so hard???

PHYSICAL:
MONDAY-Walk 1.50 miles and Run 3 miles
TUESDAY-Walk 1.50 miles and run 3 miles REsistance Band Workout
WEDNESDAY-Walk 1.50 miles and run 3 miles
THURSDAY-Walk 1.50 miles and run 3 miles. Resistance Band Workout
FRIDAY-WALK 1.50 miles and run 2 miles
SATURDAY-Walk 1.5 miles and run 3.50 miles
SUNDAY-REST DAY!!

NUTRITION:
Continue tracking meals on SP. EAT ONLY FOODS THAT ARE TRACKABLE!
WORK on improving meal planning-for myself AND My family!!
************************ROCK
*STAR!!!******************
***************
MONDAY: 1.50 mile walk, 3 mile run
Distance [Time/Pace/Calories Burned]
5 MINUTES OF STRETCHING

TUESDAY:
1.50 mile walk, 3 mile run
Distance [Time/Pace/Calories Burned]

45 MINUTE RESISTANCE BAND WORKOUT (BACK, CHEST, TRIS, GLUTES, THIGHS)
BACK TRI-SET:
Middle Back Row2X15
HIGH SEATED ROW 2X15
WIDE GRIP PULLDOWN 2X15

SEATED ROW 2X15

TRICEP TRI SET:
REVERSE GRIP TRICEPS PRESSDOWN 2X15
THUMBS-UP TRICEP PRESSDOWN 2X15
STANDING TRICEP PRESSDOWN 2X15

CHEST TRI SET:
INCLINE CHEST PRESS 2X15
FULL RANGE CHEST FLY 2X15
LOWER CHEST FLY 2X15

GLUTES:
SHORT RANGE STANDING SQUATS 2X15
LEG KICK BACKS 2X15

THIGHS:
HIP ABDUCTOR-TOES OUT 2X15
HIP ABDUCTOR-HEELS OUT 2X15
STANDING GLUTE SQUEEZE 2X15
5 MINUTES OF STRETCHING

WEDNESDAY:
1.50 mile walk, 3 mile run
Distance [Time/Pace/Calories Burned]
5 MINUTES OF STRETCHING

THURSDAY:
1.50 mile walk, 3 mile run
Distance [Time/Pace/Calories Burned]
5 MINUTES OF STRETCHING

45 MINUTE RESISTANCE BAND WORKOUT (SHOULDERS, LEGS, BICEPS)
SHOULDERS:
EXTERNAL ROTATOR CUFF-ELBOW IN 2X15
EXTERNAL ROTATOR CUFF-ELBOW OUT 2X15

SHOULDER TRI SET:
SEATED PRESS 2X15
FULL RANGE LATERAL DELTOID RAISE 2X15
FRONT DELTOID RAISE 2X15

BICEP TRI SET:
FULL RANGE BICEP CURL 2X15
SHORT RANGE BICEP CURL 2X15
HIGH RANGE BICEP CURL 2X15

LOWER BODY:
INNER THIGH ADDUCTOR-TOES STRAIGHT 2X15
INNER THIGH ADDUCTOR-TOES OUT 2X15
SHORT RANGE HAMSTRING CURL 2X15
SHORT RANGE LEG EXTENSIONS 2X1

THIGH TRI SET:
FULL RANGE LEG EXTENSIONS 2X15
LEG EXTENSIONS-HEELS OUT 2X15
LEG EXTENSIONS-TOES OUT 2X15

LOWER BODY:
CALF RAISE 2X15
WALL SQUATS 2X15

FRIDAY: 1.50 mile walk, 2 mile run
Distance [Time/Pace/Calories Burned]
5 MINUTES OF STRETCHING


SATURDAY:
1.50 mile walk, 3.50 mile run
Distance [Time/Pace/Calories Burned]
5 MINUTES OF STRETCHING

SUNDAY: REST DAY!!
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.