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Thread: 9 week plank, squat, crunches challenge

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    9 week plank, squat, crunches challenge

    Helloooo!

    Myself, Scotminx and CrazyLadyA have weddings on or around 16th April. Scot and Crazy are walking up the aisle. I'm doing a reading at my bestie's wedding. So we decided to try to tone up a little bit. Here's the rules...

    Look at the photos. Check ur technique and posture correct. Check out videos on YouTube if u are still unclear.

    1. Plank every day, hold as long as possible and post ur time. Don't worry if its 3 secs. I have a weak back and can't hold long but I'm hoping to build it up.

    2. Do the squat challenge. Carrie has kindly provided us with a 30 day challenge to get us started. You can put a fit ball behind ur back and against a wall, if u need extra support. The photo depicts a barbell. We won't be using one if them! Just put ur arms out in front of you.

    3 Do 3 set of crunches. 10 repetitions each set of regular crunches and 3 sets of 10 reps of any other type of crunch. You can do both regular crunches if ur struggling!

    4. Post daily what you have done. encourage fellow challengees :-)

    Do it all, do some bits that suit you, do bits of bits. Just try and do something. Everyone welcome, and I mean everyone. Fit or not!

    Good luck! X

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...
    Attached Thumbnails Attached Thumbnails 9 week plank, squat, crunches challenge-image-336326378.jpg   9 week plank, squat, crunches challenge-image-1587396522.jpg   9 week plank, squat, crunches challenge-image-1800786258.jpg   9 week plank, squat, crunches challenge-image-3254512901.jpg   9 week plank, squat, crunches challenge-image-1986993648.jpg  

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    For the bits that have been trimmed off on squat challenge...

    Today 50, under that us 75, then 110 under that then 180. Ouch! X

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...

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    Day 1 done;


    1 plank 31 seconds, wobbled like mad
    50 squats (felt burn at 33!)
    3 x10 regular crunches, 3x10 bicycle crunches

    Off to gym now... Have a good day :-) x

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...
    Attached Thumbnails Attached Thumbnails 9 week plank, squat, crunches challenge-image-2798197528.jpg  

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    Diet: Exante TS
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    BMI Information:
    Start BMI: 31.1
    Current BMI: 27.6
    Goal BMI: 24.9


    Statistics:
    Total Weight Loss: 1st13.5lb
    Weight to Lose: 1st7lb
    % Lost 11.34%
    I will join you.

    Day 1

    Plank 41.8

    Squats 28 & my knee gave in(always had a problem with squats/squat thrusts) think I will do press ups instead.

    3 * 10 normal, 3 * 10 bicycle.



    Sent from my HTC One X+
    Start Weight 110Kg

    Week 1 lost 5.5kg
    Week 2 lost 2.9kg total loss 8.4kg
    Week 3 lost 2.0kg total loss 10.4kg
    Week 4 lost 1.0kg total loss 11.4kg (re-feed week)
    Week 5 lost 0.5kg total loss 11.9kg (not bad with weekend party)
    Week 6 lost 0.1kg total loss 12.0kg (STS)
    Week 7 lost 0.5kg total loss 12.5kg

    Goals

    BMI Below 30
    (9-1-14)
    Get Below 105 Kg (11-1-14)
    Get Below 100 Kg (26-1-14)
    Get Below 95 Kg
    Attend and complete Basic freefall course(I need to be under 96kg to apply)
    Complete a 10k run in less than 60 min (24-2-14)
    Get Below 90 Kg
    BMI Below 25
    Compete in a 10k race in 2015 (maybe Lincoln 10k)

    My 2014 Exante TS Diary

    Vietnam Trek Sponsorship


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    Diet: Weight watchers
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    Start Date: 11/09/12
    Start Weight: 10st4lb
    Current Weight: 9st12lb
    Goal Weight: 9st7lb
    Goal Date: 21/06/14


    BMI Information:
    Start BMI: 25.9
    Current BMI: 24.8
    Goal BMI: 23.9


    Statistics:
    Total Weight Loss: 0st6lb
    Weight to Lose: 0st5lb
    % Lost 4.17%
    Quote Originally Posted by Trying hard 2014 View Post
    Day 1 done; 1 plank 31 seconds, wobbled like mad 50 squats (felt burn at 33!) 3 x10 regular crunches, 3x10 bicycle crunches Off to gym now... Have a good day :-) x Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...
    And now you're off to the gym - you are one dedicated lady!!!

    Not sure I'd keep up with it all....I have squats in my gym routine (with weights) so will opt out there but I don't have an abs plan, so I'm gonna give it a go!! Daily???!!!!

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    BMI Information:
    Start BMI: 44.8
    Current BMI: 35.8
    Goal BMI: 23


    Statistics:
    Total Weight Loss: 3st7lb
    Weight to Lose: 5st0lb
    % Lost 20%
    Oh I'm so going to pass on this challenge - good luck all!
    notsoskinnymarge likes this.










    To get into the 16's - done 13/01/14
    To get to 16st 6lbs - done 27/01/14
    To get to 15st 13lbs - done 08/02/14
    To wear my eternity ring - done 04/02/14
    To get to 15st 6lbs - done 24/02/14
    To get in size 18 Next jeans - done 23/02/14
    To get to 14st 13lbs - done 03/03/14
    To get to 14st 6lbs - done 24/03/14
    To get to 199lbs - done 24/03/13
    To get into size 16 Next jeans - done 15/04/14
    To get to 13st 13lbs - done
    To get to 13st 9lbs (move into class 1 obese on my spreadsheet)
    To get to 13st 6lbs
    To get to 13st 3lbs (over half way to goal!)

    Week 1 -9lb
    Week 2 -4lb
    Week 3 -4lb
    Week 4 -3lb
    Week 5 -3lb
    Week 6 -5lb 2 stone loss
    Week 7 -5lb
    Week 8 -4lb
    Week 9 + 3.5lb (weekend away)
    Week 10 -8.5lb
    3 stone loss
    Week 11 -4lb
    Week 12 -3lb
    Week 13
    Week 14





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    BMI Information:
    Start BMI: 34
    Current BMI: 32.3
    Goal BMI: 21.2


    Statistics:
    Total Weight Loss: 0st9lb
    Weight to Lose: 4st3lb
    % Lost 5%
    Count me in!
    Start weight:14st 2lb
    Total loss April to December 2013 - 32 lb
    2014 restart
    Starting weight 12st 12lb (18lb gain) Target loss 68 lb
    Week 1: 3lb loss (12st 9lb)
    Week 2: 2lb loss (12st 7lb)
    Week 3: 2lb loss (12st 5lb)
    Week 4: 2lb loss (12st 3lb)

    Short term goals
    • ​1stone loss (11st 12lb)
    • to get into the 11s
    • to be classed as 'overweight' and not 'obese' - 11st 4lb - BMI 29.9
    • 10% loss
    • 2 stone loss (10st 12lb)
    • 15% loss
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    Quote Originally Posted by the_last_time View Post

    And now you're off to the gym - you are one dedicated lady!!!

    Not sure I'd keep up with it all....I have squats in my gym routine (with weights) so will opt out there but I don't have an abs plan, so I'm gonna give it a go!! Daily???!!!!
    Yes daily :-) just do what you can! X

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...

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    Quote Originally Posted by x-Katie-x View Post
    Oh I'm so going to pass on this challenge - good luck all!
    Thanx Katie! X

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...

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    Quote Originally Posted by chris8391 View Post
    I will join you.

    Day 1

    Plank 41.8

    Squats 28 & my knee gave in(always had a problem with squats/squat thrusts) think I will do press ups instead.

    3 * 10 normal, 3 * 10 bicycle.

    Sent from my HTC One X+
    Well done Chris!

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...

  11. #11
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    Diet: Exante then SW/5:2 with exercise
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    Start Weight: 18st2lb
    Current Weight: 11st11lb
    Goal Weight: 9st7lb
    Goal Date: Sometime in 2014


    BMI Information:
    Start BMI: 45
    Current BMI: 29.2
    Goal BMI: 23.6


    Statistics:
    Total Weight Loss: 6st5lb
    Weight to Lose: 2st4lb
    % Lost 35.04%
    Thanks for setting this up TH! I'm totally in Will be back with my day 1 results tonight. Well done to those who have day 1 under their belt already - woohoo!

    Was just wondering how many days this would run for over the 9 weeks... Total = 81. So today will be 1/81. Wowser!
    Do something different. If you change nothing, nothing will change.

    Weight loss journey started a few years ago at 18st 2lbs. Lost 4st 3lbs through calorie counting and exercise.

    Aiming to be beautiful on my wedding day in April 2014, and to reach final goal of 9st 7lbs in 2014.

    Exante Journey
    Started 02.01.14 at 13st 4lbs
    Week 1: -3lbs (13st 1lb)
    Week 2: -5.5lbs (12st 9.5lbs)
    Week 3: -2.5lbs (12st 7lbs)
    Week 4: -1.5lbs (12st 5.5lbs)
    Week 5: -3lbs (now 12st 2.5lbs)
    Week 6: -2.75 (now 11st 13.75lbs )
    Weeks 7 & 8: -2.5lbs (now 11st 11.25lbs)
    Week 9 & 10:
    Week 11:
    Week 12:
    Week 13:
    Week 14:
    Week 15:
    Week 16 (wedding week!):

    _________________________________________

    Mini Goal: Get under 13 stone and see the 12s again
    Mini Goal: Get to BMI under 30 (out of the obese category and into the over-weight category) = get under 12 stone

    Long-term Goal: Get to BMI under 25 and a healthy weight = get to 9.5 stone. Be gorgeous on my wedding day in April 2014

    Pop by my bridal weight loss diary and say hi! -

    http://www.minimins.com/brides/32791...ramblings.html

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    Quote Originally Posted by scotminx View Post
    Thanks for setting this up TH! I'm totally in Will be back with my day 1 results tonight. Well done to those who have day 1 under their belt already - woohoo!

    Was just wondering how many days this would run for over the 9 weeks... Total = 81. So today will be 1/81. Wowser!
    Yup SM. 81 days. We'll need to change it around a bit and mix it up because we'll get good at the exercises. Well, that's the theory! X

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...

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    Goal Date: September 2014


    BMI Information:
    Start BMI: 38.4
    Current BMI: 35.2
    Goal BMI: 24.8


    Statistics:
    Total Weight Loss: 1st4lb
    Weight to Lose: 4st3lb
    % Lost 8.29%
    Are those squats all at the same time or spread out through out the day!!
    T/S DAY 1/90 - DONE - DAILY WEIGH IN - STS
    WEEKLY WI DAY - SUNDAY


    REVISED LONG TERM GOAL AS FELL OF WAGON BIG TIME!!!


    : LOSE TOTAL 5 & 1/2 st BY SEPTEMBER 2014.

    GOAL: 1) Lose 1st stone Completed 26.1.2014
    GOAL: 2) Lose 2nd stone
    GOAL: 3) Lose 4 dress sizes by end of July 2014 in time for daughters graduation!!

    GOAL: 4) Be proud rather self conscious at the airport for Sardinia
    holiday 9/2014

    GOAL: 5) Relax on a tropical beach following a few months on maintenance - Sri Lanka
    2015

    FINAL GOAL: Lose 5 dress sizes & stay there
    -------------------------------****************************---------------------------



    WEEK (1 - 12) - 24lb
    WEEK 13 -1lb
    WEEK 14 + 4lb
    WEEK 15
    WEEK 16




  14. #14
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    Quote Originally Posted by Susie58 View Post
    Are those squats all at the same time or spread out through out the day!!
    It's up to u Susie. I reckon as long as you do them! Better than doing nowt :-) x

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...
    Susie58 likes this.

  15. #15
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    Diet: Exante TS
    Height: 5ft3in
    Start Date: 27.02.2012
    Start Weight: 15st7lb
    Current Weight: 14st3lb
    Goal Weight: 10st0lb
    Goal Date: September 2014


    BMI Information:
    Start BMI: 38.4
    Current BMI: 35.2
    Goal BMI: 24.8


    Statistics:
    Total Weight Loss: 1st4lb
    Weight to Lose: 4st3lb
    % Lost 8.29%
    Well wonders will never cease, I did it. Must be fitter than I thought. I'm a bit worried of my discs slipping while doing the crunches so need to be careful. I have a special board that supports the back so will get that out of the garage & put it in my bedroom.

    Day 1

    Plank 35 seconds - don't know how!!

    Squats 50

    3 x 10 normal, 3 x 10 crunch twist - much kinder on the lower back

    After all that I bet my plank will last all of 9 seconds tomorrow

    notsoskinnymarge likes this.
    T/S DAY 1/90 - DONE - DAILY WEIGH IN - STS
    WEEKLY WI DAY - SUNDAY


    REVISED LONG TERM GOAL AS FELL OF WAGON BIG TIME!!!


    : LOSE TOTAL 5 & 1/2 st BY SEPTEMBER 2014.

    GOAL: 1) Lose 1st stone Completed 26.1.2014
    GOAL: 2) Lose 2nd stone
    GOAL: 3) Lose 4 dress sizes by end of July 2014 in time for daughters graduation!!

    GOAL: 4) Be proud rather self conscious at the airport for Sardinia
    holiday 9/2014

    GOAL: 5) Relax on a tropical beach following a few months on maintenance - Sri Lanka
    2015

    FINAL GOAL: Lose 5 dress sizes & stay there
    -------------------------------****************************---------------------------



    WEEK (1 - 12) - 24lb
    WEEK 13 -1lb
    WEEK 14 + 4lb
    WEEK 15
    WEEK 16




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