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  1. #1
    Junior Streaker
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    EXERCISE PLAN

    Since this board is for Healthy Living & Support Room I think I should start a thread for an exercise plan. I hope we all could get fit and be healthy together.

    THE STARTER'S EXERCISE PLAN

    Day 1 - 30 Jumping Jacks, 10 crunches
    Day 2 - 35 Jumping Jacks, 15 crunches
    Day 3 - 40 Jumping Jacks, 20 crunches
    Day 4 - 45 Jumping Jacks, 10 sit-ups
    Day 5 - BREAK DAY
    Day 6 - 50 Jumping Jacks, 15 sit-ups
    Day 7 - 30 Crunches, 10 Leg lifts
    Day 8 - 55 Jumping Jacks, 10 Leg lifts
    Day 9 - 60 Jumping Jacks
    Day 10 - 10 Lunges (Each leg)
    Day 11 - BREAK DAY
    Day 12 - 15 Crunches, 10 Leg lifts
    Day 13 - 20 Leg lifts, 20 sit-ups
    Day 14 - 15 minute jogging in place
    Day 15 - 10 Lunges (each leg), 60 Jumping Jacks
    Day 16 - BREAK DAY
    Day 17 - 20 Leg lifts, 10 toe-touches
    Day 18 - 5 minute jog, 15 toe-touches, 10 lunges
    Day 19 - 20 Lunges, 10 toe-touches
    Day 20 - 10 Lunges, 10 sit-ups, 20 Jumping Jacks

    *If you miss a day, start from the day before. Do not advance until you complete each task!
    *Break day s are there so as not to over-exercise muscles that aren't used to so much movement could really hurt you.
    *Stretch before starting the exercise plan
    *Have your water ready and handy.
    dani3839 and vixen777 like this.

  2. #2
    Administrator dani3839's Avatar
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    Re: EXERCISE PLAN

    Thanks ladygambler, exercise is a great way to stay healthy!

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  3. #3
    Owner CareyG's Avatar
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    Re: EXERCISE PLAN

    Thats a great exercise plan ladygambler, thanks for sharing!

  4. #4
    Junior Streaker
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    Re: EXERCISE PLAN

    So I guess this is really nice since we could all do this together. Get ready for the next plan.

    LEVEL ONE EXERCISE PLAN

    Day 1 - 20 Jumping Jacks, 10 Crunches
    Day 2 - 30 Jumping Jacks , 15 Crunches
    Day 3 - 40 Jumping Jacks, 20 Crunches
    Day 4 - 50 Jumping Jacks, 25 Crunches
    Day 5 - REST DAY (10 Lunges)
    Day 6 - 55 Jumping Jacks, 10 Sit-ups
    Day 7 - 60 Jumping Jacks, 15 Sit-ups
    Day 8 - 65 Jumping Jacks, 20 Sit-ups
    Day 9 - 70 Jumping Jacks, 25 Sit-ups
    Day 10 - REST DAY (10 Lunges)
    Day 11 - 75 Jumping Jacks, 10 Leg Lifts
    Day 12 - 80 Jumping Jacks, 15 Leg Lifts
    Day 13 - 85 Jumping Jacks, 20 Leg Lifts
    Day 14 - 90 Jumping Jacks, 25 Leg Lifts
    Day 15 - REST DAY (NO EXERCISE)
    Day 16 - 5 Minutes Jogging in place, 10 Lunges
    Day 17 - 10 Minutes Jogging in place, 15 Lunges
    Day 18 - 20 Leg Lifts, 10 Crunches, 10 Sit-ups
    Day 19 - 20 Leg Lifts, 15 Crunches, 10 Jumping Jacks
    Day 20 - 10 Lunges, 10 Minutes Jogging in place

    *Take advantage of "Rest Days". Your body needs a break.
    *Go at your own pace.
    *Keep water with you all the time, this is handy
    sorcer3ss likes this.

  5. #5
    Owner CareyG's Avatar
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    Re: EXERCISE PLAN

    Thanks ladygambler.

  6. #6
    Owner vixen777's Avatar
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    Re: EXERCISE PLAN

    I try to very my routine up each day.. I have been slacking a lot I use to be a complete exercise freak.. I have fallen off the wagon but am back on it now..
    Starting over SUCKS!

  7. #7
    Junior Streaker
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    Re: EXERCISE PLAN

    Quote Originally Posted by vixen777 View Post
    I try to very my routine up each day.. I have been slacking a lot I use to be a complete exercise freak.. I have fallen off the wagon but am back on it now..
    Starting over SUCKS!
    You're sooo damn right vixen77. I'm sure getting back in shape will be worth it. So here's another set of exercise plan for all of us.

    LEVEL TWO EXERCISE PLAN

    Day 1 - 15 Minutes of Jogging in place
    Day 2 - 15 Jumping Jacks, 20 Lunges (each leg)
    Day 3 - 20 Crunches, 15 Sit-ups
    Day 4 - 5 Minute Jog, 20 Lunges
    Day 5 - REST DAY (NO EXERCISE)
    Day 6 - 25 Sit-ups, 15 Leg lifts
    Day 7 - 70 Jumping Jacks, 10 Lunges
    Day 8 - 15 Minute Jog, 20 Sit-ups
    Day 9 - 20 Minute Jog, 20 Crunches
    Day 10 - REST DAY (NO EXERCISE)
    Day 11 - 80 Jumping Jacks, 20 Leg lifts
    Day 12- 10 Minute Jog, 40 Crunches, 10 Lunges
    Day 13 - 20 Leg lifts, 50 Crunches
    Day 14 - 100 Jumping Jacks, 20 Lunges
    Day 15 - REST DAY (NO EXERCISE)
    Day 16 - 25 Minute Jog, 10 Lunges
    Day 17 - 30 Leg lifts, 20 Crunches
    Day 18 - 40 Lunges, 10 Crunches
    Day 19 - 40 Sit-ups, 20 Lunges
    Day 20 30 Minute Jog
    sorcer3ss likes this.

  8. #8
    Owner vixen777's Avatar
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    Re: EXERCISE PLAN

    I take Krav Maga & play soccer once a week :)
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  9. #9
    Owner CareyG's Avatar
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    Re: EXERCISE PLAN

    Quote Originally Posted by vixen777 View Post
    I take Krav Maga & play soccer once a week :)
    I wish I could be as fit as you girl!!

  10. #10
    Junior Streaker
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    Re: EXERCISE PLAN

    I wanna try soccer, but I am more of a tennis playing girl. I haven't held a racquet for a long time though....Anyway, here's the next step for our exercise plan.

    LEVEL THREE EXERCISE PLAN

    Day 1 - 20 Lunges, 50 Jumping Jacks
    Day 2 - 10 Reverse Crunches, 30 Sit-ups
    Day 3 - 50 Jumping Jacks, 20 Reverse Crunches
    Day 4 - 30 Minute Jog
    Day 5 - REST DAY (NO EXERCISE)
    Day 6 - 30 Reverse Crunches, 30 Crunches
    Day 7 - 45 Reverse Crunches, 40 Sit-ups
    Day 8 - 15 Minute Jog, 20 Lunges
    Day 9 - 25 Minute Jog, 20 Lunges
    Day 10 - REST DAY (NO EXERCISE)
    Day 11 - 100 Jumping Jacks, 30 Reverse Crunches
    Day 12 - 40 Minute Jog
    Day 13 - 40 Leg Lifts, 10 Crunches
    Day 14 - 40 Lunges, 30 Reverse Crunches
    Day 15 - REST DAY (NO EXERCISE)
    Day 16 - 45 Minute Jog, 10 Lunges
    Day 17 - 50 Lunges, 20 Sit-ups
    Day 18 - 1 Hour Jog, 25 Lunges
    Day 19 - 40 Sit-ups, 20 Lunges
    Day 20 - 100 Jumping Jacks, 1 Hour Jog, 45 Reverse Crunches, 50 Sit-ups

    *Go at your own pace and take your time
    *Keep water near you, it will come handy

  11. #11
    Moderator sorcer3ss's Avatar
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    Re: EXERCISE PLAN

    Thanks ladygambler

  12. #12
    Junior Streaker
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    Re: EXERCISE PLAN

    Hi guys, I've been sick for quite awhile and I needed to be admitted in the hospital. Anyway, I'm now back and I have a new plan for all of us. Here is a Daily Workout Plan


    Monday

    30-Second Side Plank (Right)
    30-Second Side Plank (Left)
    30-Second Plank
    10 Lunges each side (2 sets)
    10 Burpees

    Tuesday

    10 Push-ups
    30 Crunches (2 sets)
    10 Burpees
    30-Second Plank
    10 Lunges each side

    Wednesday

    10 Lunges each side (2 sets)
    60-Second Plank
    30 Crunches
    10 Push-ups (2 sets)
    30 Bicycles

    Thursday

    10 Push-ups
    30 Bicycles
    10 Burpees
    60-Second Plank
    10 Lunges
    (Repeat the Series)

    Friday

    20 Burpees
    10 Push-ups
    10 Lunges each side
    30 Bicycles
    60-Second Plank

    Saturday

    5 Lunges each side
    10 Push-ups
    10 Burpees
    (Repeat the Series 3x)

    Sunday

    REST UP FOR THE WEEK!

  13. #13
    Moderator sorcer3ss's Avatar
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    Re: EXERCISE PLAN

    Hope you are feeling better now ladygambler

  14. #14
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    Re: EXERCISE PLAN

    So sorry ladygambler, hope all is well with you now!

  15. #15
    Lifetime Streaker
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    Re: EXERCISE PLAN

    Ok guys,

    I was going to start today with the STARTERS plan but I think I am starting with the LEVEL TWO. Did my jogging so if you guys see me on here tomorrow I might need motivation!!! (hehe)

    THANKS ladygambler!

  16. #16
    Moderator sorcer3ss's Avatar
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    Re: EXERCISE PLAN

    Good luck with it MsMack
    MsMack likes this.

  17. #17
    Junior Streaker
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    Re: EXERCISE PLAN

    Quote Originally Posted by MsMack View Post
    Ok guys,

    I was going to start today with the STARTERS plan but I think I am starting with the LEVEL TWO. Did my jogging so if you guys see me on here tomorrow I might need motivation!!! (hehe)

    THANKS ladygambler!
    That's great to hear. Just to motivate you more...Remember that 'Sweat is FAT crying'
    MsMack likes this.

  18. #18
    Junior Streaker
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    Re: EXERCISE PLAN

    Hi guys, thanks for your likes. Today, I am not going to post any exercise plan for all of us. However, I would like to focus on motivating you to exercise and get fit. I'd like to post 50 Reasons why you need to exercise.

    50 REASONS TO EXERCISE

    1. Lifts your mood.
    2. Improves learning abilities.
    3. Builds self-esteem.
    4. Keeps your brain fit.
    5. Keeps your body fit and able.
    6. Boosts mental health
    7. Boosts your immune system.
    8 Reduces stress.
    9. Makes you feel happier.
    10. Has anti-ageing effects.
    11. Improves skin tone and color.
    12. Improves sleeping patterns.
    13. Helps prevent strokes.
    14. Improves joint function.
    15. Improves muscle strength.
    16. Alleviates anxiety.
    17. Sharpens memory.
    18. Helps to control addictions.
    19. Boosts productivity.
    20. Boosts creative thinking.
    21. Improves body image.
    22. Give you confidence.
    23. Helps you keep focused in life.
    24. Improves eating habits.
    25. Increases longevity.
    26. Strengthens your bones.
    27. Strengthens your heart.
    28. Improves posture.
    29. Prevents colds.
    30 Improves cholesterol levels.
    31. Improves appetite.
    32. Lowers risk of (certain) cancers.
    33. Lowers high blood pressure.
    34. Lowers risk of diabetes.
    35. Fights dementia.
    36. Eases back pain.
    37. Decreases osteoporosis risk.
    38. Reduces feelings of depression.
    39. Prevents muscle loss.
    40. Increases energy and endurance.
    41. Increases sports performance.
    42. Increases pain resistance.
    43. Improves balance and coordination.
    44. Improves oxygen supply to cells.
    45. Improves concentration.
    46. Helps with self-control.
    47. Lessens fatigue.
    48. Increases sex drive and satisfaction.
    49. Makes life more exciting.
    50 Improves Quality of Life.

    I hope these 50 reasons will give you enough motivation to get fit and exercise. Good Luck to all of us guys! Cheers

  19. #19
    Moderator sorcer3ss's Avatar
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    Re: EXERCISE PLAN

    Thanks ladygambler

  20. #20
    Owner CareyG's Avatar
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    Re: EXERCISE PLAN

    Such a shame I HATE to exercise!

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