The challenges for the week of November 21-28, 2007 are as follows:
Interval Training
Do a new HIGH intensity cardio routine…..this could be options such as: Step Aerobics, Kickboxing or Martial Arts, Bicycling, Swimming, Racquetball, Rock Climbing, Cross-country skiing, Running or Sprinting, Rowing, Elliptical, Jumping Rope, Spinning, Hiking (with HILLS & SPEED) for at least 30-60 minutes.
A high-intensity cardio routine is defined by an exercise that gets your heart rate into the 75% and up range. This can be done in a sustained fashion but not for very long.
POINTS: 50 pts per high intensity cardio (30-60 mins) completed, BONUS 100 pts if done 3x/week
Strength Training
Beginner, Intermediate, or Advanced
POINTS: 50 pts per one program completed, BONUS 100 pts if done 3x/week
Lifestyle
-Post your awards from this week
-Post your goal of the day EVERY DAY this week in your team’s thread
-Pick 2 of your goals this week to do with another person (family, friends, co-worker, etc)
-Try a new 3 foods (fruits or vegetables)
-Not weighing yourself into weigh-in day
-Identify your anchor & carry it with you
-Mini-Weekend Challenge (+100 points, to be posted on THURSDAY)
POINTS: 50 pts per challenge completed, BONUS 100 pts if all 5 completed
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