Week 3 BUSHMEN Series

Week THREE Daily Exercise Challenge

Each team member that completes their daily exercise challenge receives one point, if all team
members complete each daily exercise for all 6 days the team is then awarded an additional 5 Bonus
Points.

Welcome to Week 3 you are at the 1/2 way mark! RAISE YOUR SPEARS! Make sure you begin each exercise challenge with a 4 minute tabata workout.

THIS IS ANOTHER SPARTAN 300 Cardio Workout Series.
Attempt to do all of these series at one time. If possible do not break these up along the day.

Day 1 - 50 Toe Touches, 50 Crunches, 50 Windshield Wipers, 50 Kick Squats (don’t pop those knee joints), 50 Globe jumps (each jump up counts as one), 50 Lunges (25 each leg)

Day 2 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)

Day 3 - 50 Toe Touches, 50 Crunches, 50 Windshield Wipers, 50 Kick Squats (don’t pop those knee joints), 50 Globe jumps (each jump up counts as one), 50 Lunges (25 each leg)

Day 4 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)

Day 5 - 50 Toe Touches, 50 Crunches, 50 Windshield Wipers, 50 Kick Squats (don’t pop those knee joints), 50 Globe jumps (each jump up counts as one), 50 Lunges (25 each leg)

Day 6 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of Woodchops, 30 Pushups (modified if needed)

Day 7 – REST YOU DESERVE IT! Week 3 we’re are stepping it up to another level! BE PSYCHED!

*******Please watch the videos as they may differ from your version of the exercise!*********

Week Three Weekly Team Challenge
Same water and calories challenge plus walk, run, jog 5 miles this week all at once. No break , No stopping!

Dang is the 5 miles for an extra point?

good question, Mel. I hadn't really looked at it yet I'll check on that.

Let me know cause I was just telling my husband about this and he was like How are you going to do that LOL

BTW the Kick squats, are those similar to week 1's or do we have a video for that?

They'll be the same as week 1's. I haven't heard back regarding the 5 miles yet. I have a post in the Captain's forum, but no one has responded yet

Totally excited about this week's challenge! I don't know why but I like these cardio exercises more than the bearwalk and burpees! I see there are also some duplicates of the strength exercises. I'm going to up my lbs in some of them from last week and see how I do. If I can't finish, I'll drop down the weight a little. I'm currently at 10 lbs for swimmer's presses, 21's and woodchops, 7.5 lbs. for tricep kickbacks and 12.5 lbs for dumb bell chest flys. Hopefully I can increase a few of those (woodchops, tricep kickbacks and maybe 21's)

Yay Bushmen!!

any word on the 5 miles?

I would love to double check my weight tomorrow since I go by that one instead of today. I did remember though
weight - 218
under calories all week
drank all the water I could handle (a gallon or two a day)
I did do the challenge 4 out of the 6 days. **EDIT** I didn't do bushman today as my body said no so
I did walk 3 out of the 6, and one of those days I actually walked 5 miles or more!

I hope I didn't mess up the team

You didn't mess up the team... I actually did. My stomach kept cramping after doing my regular stuff, so I wasn't able to do the extra exercises every day That also meant I didn't get in a 5 mile walk (well, I did 5 miles several days but not consecutively...)