HI!!
We have just 8 days to go of our 21 day Kick the Habit contest.
I certainly hope you are focused and ready to finish this challenge strong.
Today’s task, workout ideas and tips are located here:
http://therallyroom.com/node/51912
Time to FINISH this!! Make yourself PROUD!!
Here’s my leg workout:
Warm up r bike 10 min
Free motion Squat- 100,160×25 warm up
Squats-
45 warm up
95×12 felt great
135 1 rep-ouch
Leg Press
180×20
270x15x2
Smith Lunges
50x10x2
Knee Extension
80×15
90×15
110×10
120×10
Abductor(first time in years on this machine 🙂 )
40×15
50x15x2
Ab machine
60×25
Kneeups
30
Calf Machine
150×20
250×20
340×20
I am so ready for a great next week, let’s do it!!
-Michelle
~~~~
Sat, 2012/02/18 – 2:45pm — BuffMother
8 Days to Go!! We are two-thirds done…2 weeks into our 3 week contest.
How are you doing? I hope you feel closer to BREAKING your habit!
I have lost a little bit of focus this past week, but I am ready to be RELENTLESS and finish this final week STRONG! I expect to have my habit of eating junk carbs broken and have established a clean kitchen habit!!
I’ve identified that too much computer time really derails my efforts to take action towards my goals. This week I’m going to focus on being very effective and efficient with my time online.
I encourage you to join me on this task:
Complete Online tasks during just one session each day. Check your mail once daily and complete all other online tasks quickly and efficiently. Let’s combine all online time into one small daily ritual–I plan to even set a TIMER so that I don’t slip and go end up wasting my energy and attention.
My online to do list for this week:
Check my email inbox and write quick responses- 30 min
Write blog- 30 min
Comment on 5+ friends posts in Rally Room- 10 min
Update Facebook status- 5 min
Surf the web-10 min
1:15 mins is very do-able and much less than the tally has been for me recently!!
If ONLINE time is not a problem for you…maybe there is something else hindering your focus- could it be TV time? spending too much time on the phone? Spending too much time cleaning?
Focus on finding ways to be more efficient with your time!!
Today’s workout suggestions:
Beginner- walk for 20 mins…get your arms pumping and heart beating
Experienced– Lift Legs, again!! Paired circuits– do the blue exercises as a circuit and then the pink…keep moving it’s supposed to be hard and fast!
| LEGS |
| Squats |
| 4×10 |
| Calf raises |
| 4×10 2 sets toes in, 2 sets toes out |
| Butt Squats |
| 3×8-10 |
| Walking Lunges |
| 3×15 |
| Knee Extensions |
| 4×8-10 |
| Leg Curls |
| 4×8-10 |
| Dead Lifts |
| 2-3×15 |
| Laying side leg lifts |
| 2-3×15 |
| Knee Ups- to front and sides |
| Lower Back Extensions |
Remember that focused effort is always more effective than just going through the motions. Let’s be effective! -Michelle