Day 6: back & biceps ~ 25lb dumbbells for the bicep curls, 30lb dumbbells for the bent over rows, and 50lb dumbbells farmer’s walk
Day 7: legs ~ 50lb dumbbells for the squats and calf raises and 30lb dumbbells for both lunges
Day 8: abs ~ doubled all reps or time for each exercise
Day 9: shoulders, chest & triceps ~ 25lb dumbbells with the shoulder and chest press and 15lb dumbbells for the lateral and forward raises
Day 10: back & biceps ~ 50lb dumbbells for the shrugs, 30lb dumbbells for the deadlifts and alt. bicep curls, 25lb dumbbells for the upright rows, and used 15lb dumbbells for the renegade rows.
Day 4: abs ~ set of each exercise with 30sec rest between each set — I used a 20lb dumbbell with the sitting twists, I doubled all reps for all exercises, and I used 2lb ankle weights on both the leg raises and flutter kicks. I will likely continuing do this for each ab day as it makes it more challenging.
Day 5: shoulders, chest & triceps ~ 4 sets of each exercise with 30sec rest between each set — I used 25lb dummbbells for the arnold press and the triceps extensions (25lb each side), I used 15lb dumbbells for the lat arm raises, and I did the push-ups to failure each set (25/15/15/13). Doing the push-ups right after the arnold press sets with 30sec rest between was tough!!
Day 4 ~ 10 flutter kicks/4 sets — did all sets in one go and with 2lb ankle weights
Day 5 ~ 30sec high knees + 30sec march steps (no rest)/5 sets
Day 4 ~ 30sec push-up plank/2 sets — did the full 60secs in one shot
Day 5 ~ 25 burpees (20/5)
Unofficial Hammer Curl Challenge
Day 4 ~ 10 hammer curls (active rest day) — one set with 25lb dumbbells
Day 5 ~ 22 hammer curls — two sets of 11reps with 25lb dumbbells
Day 2: back & biceps ~ 4 sets of each exercise (x6) with 30sec rest in between — used 20lb dumbbells for the bent over flys; used 25lb dumbbells for the bicep curls, upright rows, and bent over rows; used 30lb dumbbells (net= 60lbs) for the deadlifts; and 50lb dumbbells for the shrugs (net= 100lbs)
Day 3: legs ~ 4 sets of each exercise (x4) with 30sec rest in between — I used a 30lb dumbbell for the goblet squats and two 30lb dumbbells for the calf raises. This weight wasn’t hard enough so I will try with the 50lb dumbbells next time to see if that is challenging enough or perhaps too hard. And I used 20lb dumbbells for both the forward and side lunges. It was just right for the side lunges, but too light for the forward lunges. I will increase to 30lbs the next time I do these.
Day 1: shoulders, chest & triceps ~ 4 sets each shoulder press/chest press/lateral arm raises/triceps extension (each side) — I used 25lb dumbbells for the shoulder press, chest press, and triceps extensions (each side) and I used 15lb dumbbells for the lateral arm raises. I am going to have some new callouses on my hands by the end of this program. I can the spots where the new ones will end up and boy are those spots sore now!
Military Fit Plus Program
Day 26: Endurance ~ Level 3/60 seconds each, once through — plank variations so fairly easy, basically an active rest day
Day 27: Full Circuit ~ Level 3/3 sets for all levels, no rest between sets: Set 1 = 30sec each exercise; Set 2 = 40sec each exercise; Set 3 = 60sec each exercise *30sec jumping jacks after each exercise. — A really fun workout especially now that I wasn’t feeling sick anymore!
Day 28: Gravity ~ Level 3/5 sets — the weights were a little all over the place today. I used 25#’s on the bicep curls and upright rows, 20#’s on the bent over rows, 15#’s on the lat arm raises and bent over flys, and 30#’s on the dead lifts. The back section in between the weights was brutal! Teeth gritting hard!
Day 29: Cardio & Core ~ Level 3/7 sets — not much to say other than I loved this workout!
Day 30: Power Circuit ~ Level 3/7 sets *30sec squat hops at the start of every set* — opted out of the ‘to failure’ option for the plank and squat hold today as it was a challenge to get through just the bare minimum on Level 3 for this last day. I used 25#’s on everything except for the renegade row push-ups and I used 15#’s on those.
Cardio Blast Challenge
Day 27 ~ 700 jumping jacks (350/350)
Day 28 ~ 320 high knees (1 set)
Day 29 ~ 750 jumping jacks (375/375)
Day 30 ~ 340 high knees (1 set)
My final total for the snowball fight in The Hive on Darebee was: 1,502 snowballs dodged, which means that many burpees done in a weeks time, and that I threw 3,004 snowballs to other members on the forum 😛
It was a lot of fun and I’ve had improvements in my set amounts when it comes to burpees from this event alone! *thumbs up*
Military Fit Plus Program
Day 17: Full Circuit ~ all levels 3 sets/no rest between sets — *30 seconds side to side hops after each exercise*
Day 18: Power Circuit ~ Level 3/7 sets — used 20# dumbbells for everything except the punches I used 15# dumbbells for those and I did the push-up planks to failure for the first two reps.
Day 19: Power Circuit ~
Level 3/7 sets *1min high knees at the start of each set* — I did the full planks and L-sit to failure each set
Day 20: Trials ~ I hit the target for high knees: 10 minutes non-stop. The target for push-ups I surpassed for a total of 110reps in two minutes. The rep to time looked like this: 48secs = 50reps, 1:11 = 70reps, 1:35 = 90reps, & 2:00 = 110reps. And I hit 79reps for sit-ups in two minutes. I was soooo close to hitting the target amount which was 80-100reps.
Day 21: Power Circuit ~ Level 3/7 sets — I used 25# dumbbells on the bicep curls and press, 15# dumbbells on the lat. raises, and 50# dumbbell for the triceps extensions
Day 22: 8-Count ~ Level 3/50reps — this was a little awkward at the beginning, but once I got my groove it went by very quickly.
Day 23: Speed & Stealth ~ Level 3/7 sets — quick and easy, a nice break with all the burpees I had to do today.
Day 24: Century Round ~ all levels 100reps each — I did everything in either one or two sets.
Day 25: A Cup of Tea ~ Level 3/10 sets — a fun workout with the sandbag (35lb), but I slowly started running out of steam at the sixth set and was moving very slowly come the tenth set.
Military Fit Plus Program
Day 13: Flexibility ~ Level 3/5 sets/60 seconds **3 minute march steps non-stop warm-up** — sooooo relaxing!!
Day 14: Combat ~ Level 1/5 sets — shadow boxing with 30 knee to elbow crunches + 30 push-ups as active rest between sets
Day 15: Obstacle Run ~ Level 1/3 sets — did some jogging instead of the high knees as those are uncomfortable right now. Done only on level 1 made this workout go by very quickly!
Day 16: Power Circuit ~ Level 3/5 sets (35# sandbag) — not a difficult workout and I missed the sandbag 🙂