Week 4 Extra Challenge

**Good thing Derek is so smart!  I didn't catch the part about the regular teams from the challenge being made up of 6 people and we only have 4 per team.  So you still need to do the same amount of time per person, but each team total will be 400 mins. strength and 540 mins. cardio.  Good luck--You can do this!!**

Well, so I'm a little late this...sorry.  But here's week 4 bonus, we'll follow the http://www.4everwellness.blogspot.com/ bonus this week and that is:

"Your TEAM can earn 210 BONUS pts if you get _810_minutes of cardio and _600_ minutes of strength training , AS A TEAM, this week. You'll report 35 pts on your individual spreadsheet if your team gets ALL the minutes in, but if your team doesn't reach the total cardio/strength minutes, each member on your team must report 0 BONUS pts on Monday regardless of what you did on your own. (just bonus, not exercise pts) Yep, it's about working as a team this week.

Don't let those numbers scare you!! This is part of our normal exercise, NOT necessarily in addition to it. I'm not trying to kill us off here, promise. If you choose to divide the minutes evenly then it would be 135 min per person for cardio (3 days x 45 min) and 100 minutes strength training (2 days x 50 min). Not nearly so overwhelming, eh? The whole goal of this challenge is to keep us using a combination of cardio AND strength training each week instead of just focusing on one or the other. It is also meant to help you pull together and actually work as a team rather than just submit points under the same clever team name. This means we will have to talk to each other about our workouts to make sure we got all our minutes in for a TOTAL OF 210 BONUS POINTS. These minutes can be divided evenly or however you deem necessary, depending on your team's circumstances. I suggest planning ahead as to how many minutes each will take and how you will track the minutes. It doesn’t matter how you decide to do it, but THAT you decide to and really help each other!! Get to work!!!

Adapted from Dianne’s post 2/24/12 "     http://www.4everwellness.blogspot.com/

Sorry this one I wasn't going to try to re-explain.  Too complicated to.  Since we're working with our teams on this, I thought maybe if you'd like, we could comment on this post where we're at for exercise, so as a team we'll know how everyone is doing, and if we need more mins. to make it, or give more encouragement, etc. etc.  So anyway, use the comments if you'd like to help keep track of your mins.  For example, If say I worked out for 10 mins. strength today and 30 mins. cardio, I could just post that here in the comments and my team would know we had that many mins. toward each category so far and then they could post theirs etc. so we could keep track of how much more we needed to reach our goal!  AND that would count as a team contact for the day also!  Two birds with one stone!  Sweet!  (did all that make sense??)

What Constitutes strength you might ask?  Well here's a few suggestions/examples:

Push ups
Sit ups
Leg raises
Squats
Pull ups
Planks
Throw downs
Step ups
Use your canned foods as weights

And here's a link I found with lots of other ideas, http://www.mysoslife.com/?page_id=290
but they are not all just strength exercises, the difference?  Think "am I working on a muscle group or my heart"  and that's a little bit of a clue.  However sometimes you can do both strength and cardio in one workout!  But you all already know all this right?!