Page 1 of 10 1 2 3 ... LastLast
Results 1 to 15 of 144
Like Tree29Likes

Thread: 9 week plank, squat, crunches challenge

  1. #1
    Forum Master
    Trying hard 2014's Avatar
    Join Date
    3rd January, 2014
    Posts
    2,978
    Rep Power
    31

    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  

    notsoskinnymarge likes this.

  2. #2
    Forum Master
    Trying hard 2014's Avatar
    Join Date
    3rd January, 2014
    Posts
    2,978
    Rep Power
    31
    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...

  3. #3
    Forum Master
    Trying hard 2014's Avatar
    Join Date
    3rd January, 2014
    Posts
    2,978
    Rep Power
    31
    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  

  4. #4
    Likes to post
    chris8391's Avatar
    Join Date
    1st January, 2014
    Posts
    320
    Rep Power
    4
    Diet: Exante TS
    Height: 6ft2in
    Start Date: 05 Jan 14
    Start Weight: 17st4.5lb
    Current Weight: 15st5lb
    Goal Weight: 13st12lb


    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


  5. #5
    Really Really likes to post!
    the_last_time's Avatar
    Join Date
    11th September, 2012
    Posts
    2,158
    Rep Power
    23
    Diet: Weight watchers
    Height: 5ft2.5in
    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???!!!!

  6. #6
    Im always here!
    half century

    x-Katie-x's Avatar
    Join Date
    7th January, 2008
    Location
    Lancashire
    Posts
    6,763
    Rep Power
    246
    Diet: Exante
    Height: 5ft1.6in
    Start Date: 06/01/14
    Start Weight: 17st7lb
    Current Weight: 12st3lb
    Goal Weight: 9st0lb
    Goal Date: Christmas 2014


    BMI Information:
    Start BMI: 45.4
    Current BMI: 31.7
    Goal BMI: 23.3


    Statistics:
    Total Weight Loss: 5st4lb
    Weight to Lose: 3st3lb
    % Lost 30.2%
    Oh I'm so going to pass on this challenge - good luck all!
    notsoskinnymarge likes this.










    All losses since restarting Exante 06/01/14
    Into the 16's - done 13/01/14
    To 15st 13lbs - done 08/02/14
    In size 18 Next jeans - done 23/02/14
    To 14st 13lbs - done 03/03/14
    Into size 16 Next jeans - done 15/04/14
    To 13st 13lbs - done
    To 13st 9lbs (move into class 1 obese on my spreadsheet) - done

    To 13st 3lbs (over half way to goal!) - 10/05/14
    To 12st 13lbs - done 15/05/14
    To 12st 12lbs (lowest weight in ?24? years) - done 18/05/14
    To 12st 7lbs (5 stone loss) - done 28/05/14
    To get to 12st 6lbs - done 02/06/14
    Into size 14 Next jeans - done 27/05/14
    To get to 11st 13lbs
    To get to 11st 6lbs (no longer obese - overweight)

    The Final Leg Restart 11/08/14 - 13st 3lb

    Week 1 -11lb
    Week 2
    Week 3
    Week 4
    Week 5
    Week 6
    Week 7
    Week 8
    Week 9






  7. #7
    Im always here!
    lynneonextante's Avatar
    Join Date
    5th May, 2013
    Location
    Dronfield, Derbyshire
    Posts
    6,192
    Rep Power
    83
    Diet: Exante
    Height: 5ft1in
    Start Date: 28th April 2013
    Start Weight: 12st12lb
    Current Weight: 12st3lb
    Goal Weight: 8st0lb
    Goal Date: 23rd May 2014


    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
    • 2.5 stone loss (10st 3lb)
    • 3 stone loss (9st 12lb)



  8. #8
    Forum Master
    Trying hard 2014's Avatar
    Join Date
    3rd January, 2014
    Posts
    2,978
    Rep Power
    31
    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...

  9. #9
    Forum Master
    Trying hard 2014's Avatar
    Join Date
    3rd January, 2014
    Posts
    2,978
    Rep Power
    31
    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...

  10. #10
    Forum Master
    Trying hard 2014's Avatar
    Join Date
    3rd January, 2014
    Posts
    2,978
    Rep Power
    31
    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
    Really Really likes to post!
    half century
    scotminx's Avatar
    Join Date
    29th December, 2010
    Posts
    1,499
    Rep Power
    38
    Diet: Exante then SW/5:2 with exercise
    Height: 5ft3in
    Start Date: 05/07/11
    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.

    Being overweight is hard. Losing weight is hard. Choose your hard.


    Weight loss journey started a few years ago at 18st 2lbs. Lost 4st 3lbs through calorie counting and exercise. Working towards finally reaching target of 9st 7lbs then maintaining in 2014.

    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.


  12. #12
    Forum Master
    Trying hard 2014's Avatar
    Join Date
    3rd January, 2014
    Posts
    2,978
    Rep Power
    31
    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...

  13. #13
    Forum Master
    century club
    Susie58's Avatar
    Join Date
    27th February, 2012
    Location
    London
    Posts
    4,805
    Rep Power
    97
    Diet: Exante TS
    Height: 5ft3in
    Start Date: 01.01.2014
    Start Weight: 15st7lb
    Current Weight: 13st6lb
    Goal Weight: 9st7lb
    Goal Date: December 2014


    BMI Information:
    Start BMI: 38.4
    Current BMI: 33.3
    Goal BMI: 23.6


    Statistics:
    Total Weight Loss: 2st1lb
    Weight to Lose: 3st13lb
    % Lost 13.36%
    Are those squats all at the same time or spread out through out the day!!
    Miles on Sunday 4 - Total miles 169 - Target miles 1000 - Miles to go 831


    Restart 15/7/2014 weight 14st 7lb - Goal, to lose 36lb by holiday.




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

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

    GOAL: 1) Lose 1st stone Completed
    GOAL: 2) Lose 2nd stone
    Completed
    GOAL: 3) Lose 2 dress sizes by 14 July 2014 in time for daughters graduation!!

    GOAL: 4) Be proud rather self conscious at the airport for Sardinia
    holiday 9/2014 & reach 11st 13lb

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

    WEEK (1-24) -25lb
    WEEK 25 +2lb
    WEEK 26 - 3lb
    WEEK 27 + ?? - graduation week-!!
    WEEK 28 - 8lb
    WEEK 29 - 4lb
    WEEK 30 - 3lb
    WEEK 31 - ?? off plan
    WEEK 32 - ?? off plan
    WEEK 33
    WEEK 34
    WEEK 35
    WEEK 36
    WEEK 37 HOLIDAYS




  14. #14
    Forum Master
    Trying hard 2014's Avatar
    Join Date
    3rd January, 2014
    Posts
    2,978
    Rep Power
    31
    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
    Forum Master
    century club
    Susie58's Avatar
    Join Date
    27th February, 2012
    Location
    London
    Posts
    4,805
    Rep Power
    97
    Diet: Exante TS
    Height: 5ft3in
    Start Date: 01.01.2014
    Start Weight: 15st7lb
    Current Weight: 13st6lb
    Goal Weight: 9st7lb
    Goal Date: December 2014


    BMI Information:
    Start BMI: 38.4
    Current BMI: 33.3
    Goal BMI: 23.6


    Statistics:
    Total Weight Loss: 2st1lb
    Weight to Lose: 3st13lb
    % Lost 13.36%
    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.
    Miles on Sunday 4 - Total miles 169 - Target miles 1000 - Miles to go 831


    Restart 15/7/2014 weight 14st 7lb - Goal, to lose 36lb by holiday.




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

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

    GOAL: 1) Lose 1st stone Completed
    GOAL: 2) Lose 2nd stone
    Completed
    GOAL: 3) Lose 2 dress sizes by 14 July 2014 in time for daughters graduation!!

    GOAL: 4) Be proud rather self conscious at the airport for Sardinia
    holiday 9/2014 & reach 11st 13lb

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

    WEEK (1-24) -25lb
    WEEK 25 +2lb
    WEEK 26 - 3lb
    WEEK 27 + ?? - graduation week-!!
    WEEK 28 - 8lb
    WEEK 29 - 4lb
    WEEK 30 - 3lb
    WEEK 31 - ?? off plan
    WEEK 32 - ?? off plan
    WEEK 33
    WEEK 34
    WEEK 35
    WEEK 36
    WEEK 37 HOLIDAYS




Page 1 of 10 1 2 3 ... LastLast




Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

SEO by vBSEO 3.6.0 ©2011, Crawlability, Inc.