Chat's, Challenges & Laughs (For those with 75 lbs. or more to lose): TONS OF VIDEOS (Which one is your favorite?)

Today is my favorite day of the week. I LOVE Friday! So, to make the day that much better we are going to turn our focus to cardio. Let's take all those muscles we worked throughout the week and rev it up!! Get that heart pumping!!!

The rules are a little different today:

FIRST: Choose whatever videos you would like to do from the list below. the only stipulation is that you have to do 20-30 minutes worth.

SECOND: Choose your level of intensity:

Novice Level ~ the 20 minutes can be broken up in 5 minute blocks throughout your day (because we can do anything for 5 minutes, right??)

Beginner - do 2-3 blocks of 10 minutes

Intermediate - do 2 blocks of 15 minutes

Advanced - Jump in there and do the whole 30 minutes at once (this will definitely burn the fat and calories!)

THIRD: Respond to your team captain that you completed your daily challenge (and have earned another point for your team.)
1. The Little Black Dress Challenge

Length: Less than 15 minutes

Focus: Cardio
Equipment: None

***It’s an allover body workout in 10 minutes
***Caters to beginners and advanced, so you can pick the level you want
***Incorporates a lot of the moves we already have however the combination and time makes it
        easy for everyone to fit into their busy schedules

2. Daily Tai Chi
          (Sorry ~ I couldn't upload the video for this one. You'll have to use the link)
         http://www.youtube.com/watch?v=PNtWqDxwwMg

Title: Daily Tai Chi

Length: Less than 15 minutes
Focus: Balance & coordination
Equipment: None

***Challenging ~ only because you have to slow down

***Helps with stress, cortisol and weight

***Instructor provides extremely clear instructions

3. Jillian Michaels: Shred It With Weights Workout - Level 1

Length: 15-30 minutes

Focus: Cardio & strength

Equipment: Kettlebell or Dumbbell

***Intermediate level

***No views for modification, but you could modify per what works for you

***Good instruction on form

4. Walking at Home with Leslie Sansone - One Mile
(We won't talk about what it looks like she is doing in that freeze frame!!)

Length: 15-30 minutes
Focus: Cardio
Equipment: None

***Starts with a warm up teaching the 4 basic steps

***The "walk" which is marching in place.

***The side step, stepping side to side using the outside of the thigh

***The kick which is a low front kick

***Knee lifts, lift high to engage the lower body muscles.

***Intensity rises every few minutes, but each person can walk to this video at their comfort zone

***A sure fat burner and good cardio workout

***Cool down include stretches at the end

5. Aqua Jogging

Length: Less than 15 minutes

Focus: Strength & Cardio
Equipment: Pool & float belt or vest

***Great for anyone with bad back, hips or knees or arthritis, or chronic fatigue.

***Three sets of exercises:

          Deep Water Cross Country running
          Deep Water Cross Country Skiing
          Shallow Water - High Knee Run, Jump splits, Carioca and Ski Jumps

  6. 25 Minute Beginner Cardio Workout
        (Will have to follow the link for this one)

http://www.youtube.com/embed/-yMkmCGkwXo

Length: 15-30 minute

Focus: Cardio

Equipment: Dumbbells (he uses water bottles), could do it without weights

***Beginner-level, low-impact aerobics workout

***Folks with knee problems may have a hard time with one or two exercises - can modify during those

7. Zumba Class for Beginners 1

Length: 15-30 minutes

Focus: Cardio
Equipment: None

***If you have never tried zumba, but were curious about it, give it a try

***16 minutes long (4 songs)

***If you start to feel winded, don't quit, drop the intensity and just walk in place until you can

step back into the moves

***A great cardio workout

***Also works arms and legs

8. Dance Walking

Length: 15-30 minutes

Focus: Cardio

Equipment: None

***Straight forward video

***Walking and dance footwork set to music

***Low impact

9. Kickboxing - Low Impact

Length: Less than 15 minutes

Focus: Cardio

Equipment: None

***Series of low impact movements, each 50 seconds with a 10 second break

***You control how fast you do the movements since each series is timed

***By focusing on the punches and kicks you can get quite a bit of cardio

***Beginner - Intermediate level

10. Leslie Sansone's Walk Off Weight - 2 Miles

(Follow the link)

http://www.youtube.com/watch?v=6dYrAaShHxU

Length: 15-30 minutes

Focus: Cardio

Equipment: None

***30 min - 2 miles

***Works everything...cardio, arms, legs

***Walk walk walk and more walk

11. 9 Minute Miracle Workout
(Follow the link)

http://youtu.be/HkgnrXYyORY

Length: Less than 15 minutes

Focus: Cardio
Equipment: None

***Whole body strength/cardio

***Great for legs

***Fast but builds in exercises in each set

***People with bad knees may want to pass or do an alternative standing exercise when they

alternate standing to floor.

***Great for a short time video - only 9 minutes!

12. Pregnancy Full Body Routine

Length: 15-30 minutes

Focus: Cardio
Equipment: None (dumbbells optional)

***Full body workout

***Low impact

***Good for anyone (Don't worry ~ you won't get pregnant by just doing the video!!) LOL

***Can add dumbbells for extra strength training

13. 10 Minute Low Impact Workout

Length: Less than 15 minutes

Focus: Cardio
Equipment: None (dumbbells optional)

***Perfect for beginners or those with injuries

***Can add dumbbells for extra difficulty

14. SHORT VIDEO Zumba for "1 Goal" ~ Shakira "Waka Waka" (3:20 minutes)

***Intense workout with LOTS of movements
***Intermediate to advanced level
***Great to do if you need a little punishment LOL

***Lots of fun, even if you get lost along the way

***No official instructions, just "follow along"

***You're bound to get in LOTS of steps with this one

15. SHORT VIDEO - Billy Blanks "Dontcha Wish Your Girlfriend was Hot Like Me"
(5:19 minutes)

***High impact
***Lots of jumping
***Gets your heart rate up there!

16. SHORT VIDEO - Zumba Fitness, Luke Bryan "Country Girl (Shake It for Me)
(3:43 minutes)

*** Straight forward, beginner steps
***May remind you of Line Dancing :)

17. SHORT VIDEO - Zumba LMFAO , "Sex and I Know It" (3:09 minutes)

***Even to follow
***Lots of fun
***Good for a beginner

17. SHORT VIDEO - "Thrift Shop" (3:49 minutes)

***Dance fitness video
*** Fast paced
***The moves are easy, keeping up is the fun challenge!
***Intermediate level

18. SHORT VIDEO - Dance & Be Fit: Samba! (3 minutes)