Challenges - Week 1

The challenges for the week of November 14-21, 2007 are as follows:

Interval Training
Try putting one of the following in your 30-40 min cardio a few (5-8) times to ramp it up!
-Walk as fast as you can for a block
-Cycle at a high intensity for 1 min
-Elliptical/Stairmaster at a high speed/incline for 1 min
-Jump rope for 3 mins

POINTS: 50 pts per 5-8 intervals completed, BONUS 100 pts if done 3x/week

Strength Training
Beginner: Back Extension, Planks, Bicep Curls, Wall Push-Ups, Squats and Lunges (2 sets, 12-15 reps of each) http://blcbootcamp.blogspot.com/2007/11/beginner-strength-training-week-of-nov.html

Intermediate: Crunches, Planks, Modified PushUps, Wall Sit, Squats, Calf Raises (2-3 sets, 15-20 reps of each) http://blcbootcamp.blogspot.com/2007/11/intermediate-strength-training-nov-14.html

Advanced: Planks, Advanced Crunch, Push-ups, Wall Sit with Dumbbell, Squats with Dumbbell/Ball, Lunges with Dumbbells/Step (3 sets, 25 reps of each) http://blcbootcamp.blogspot.com/2007/11/advanced-strength-training-nov-14-21.html

POINTS: 50 pts per one program completed, BONUS 100 pts if done 3x/week

Lifestyle
-Fill in your BLC Holiday Boot Camp poster & hang it up

-Identify your overall goal for why you are doing this

-Pick a favourite quote and read it every day to inspire yourself

-Think about a tough situation you are faced with or will be facing soon and journal how you are going to overcome it

-Try a new activity or sport

POINTS: 50 pts per challenge completed, BONUS 100 pts if all 5 completed