April Abs Challenge Week 4

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Happy Monday everyone!! I hope you all had a great Easter Sunday and are ready to start a new week of our abs challenge. This last week and a half of the challenge I want you all to push yourself by trying to perform more repetitions everyday. I will introduce three more effective ab exercises today. Good luck on week 4!!

 Challenge Instructions:

*The goal is to do 3-4 ab exercises with a total of 30-50 repetitions daily for beginners. For the more intermediate and advance group to do 4-6 ab exercises with a total of 60-100 repetitions daily. Also if you miss a day you can either pick up where you left off or add them to your current day repetitions. Feel free to get in more abs in if needed. Just make sure to challenge yourself! By the end of the month we want the beginners to have a total of at least 1000 abs, the intermediate group to have at least 2000 and the advance group to have at least 3000 abs attained.*

Ab Exercises:

*We will start this week with four of my favorite ab exercises. Remember it is important to hit all four areas of our abs which are the upper abs, lower abs, side obliques, and our core which covers everything. Each exercises will work one or multiple areas.*

Long Arm Crunch

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  • Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
  • Contract the abs and lift the shoulder blades off the floor.
  • Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
  • You can hold a dumbbell or medicine ball to make the exercise more challenging.

Leg Raise With Knees to Chest

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  • Lie flat on your back with both hands behind your head with your legs extended out with your heels lifted about 6 inches off the floor with your toes pointed.
  • Next contract your abs while bringing your knees into your chest and raise your hips slightly off the floor.
  • Slowly return back to the starting position.
  • Repeat until desired repetitions.

Standing Side Obliques

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  • Start by standing with your feet slightly wider than hip-width apart
  • Start on the right side of your body. Stretch your right hand up over your head so you feel a stretch on the right side of your waist (aka your oblique).
  • Crunch with your torso to the left by bringing your left knee up and left elbow down toward each other as if trying to crack a nut between your ribs.
  • Return to the starting position.
  • Repeat on the same side until desired repetitions.
  • Then switch to the leg side and repeat the same thing.

Overhead Medicine Ball Raise with Single Leg Lifts

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  • Start with both of your arms extended over your head holding either a medicine ball, dumbbell or you can use nothing at all.
  • Then slowly lift your right knee up and push your arms down at the same time. You want to try to have the medicine ball, dumbbell or your hands touch your knee.
  • Alternate legs back and forth while squeezing your side obliques.
  • Repeat until you reach your desired repetitions.

*Remember*

Continue to work hard and improve your repetitions on each exercise.  Feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com.

April Abs Challenge Week 3

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Hey everyone!! We are halfway through our abs challenge. How are those abs feeling? Hopefully you all are noticing some changes in your abdominal area and you are able to perform more repetitions of the ab exercises you are doing. Today I will give you all a few more of my favorite ab exercises you can use in the challenge.

Challenge Instructions:

*The goal is to do 3-4 ab exercises with a total of 30-50 repetitions daily for beginners. For the more intermediate and advance group to do 4-6 ab exercises with a total of 60-100 repetitions daily. Also if you miss a day you can either pick up where you left off or add them to your current day repetitions. Feel free to get in more abs in if needed. Just make sure to challenge yourself! By the end of the month we want the beginners to have a total of at least 1000 abs, the intermediate group to have at least 2000 and the advance group to have at least 3000 abs attained.*

Ab Exercises:

*We will start this week with 4 of my favorite ab exercises. Remember it is important to hit all 4 areas of our abs which are the upper abs, lower abs, side obliques, and our core which covers everything. Each exercises will work one or multiple areas.*

Flutter Kicks

  • Keep your back against the mat by keeping your core tight.
  • Raise your legs at least 6 inches above the ground & start moving your legs up and down as fast as you can.
  • Continue alternating your legs back and forth until desired repetitions.

 

Side Plank Dips

  • Start on one side of your body either on your hand or elbow with both your legs either on top of each other or one leg in front of the other.
  • Raise your hips up as high as you can while keeping your core tight.
  • Then lower your hips back down to the floor and then lift back up.
  • Repeat this motion until your reach your desired repetitions.
  • Once you finish one side then switch to the other side and repeat until desired repetitions.

Overhead Arm Raise With Leg Raises

  • Start laying on your back with both of your arms out straight behind your head on the floor and your legs straight in front of you on the floor.
  • Lift both your arms and legs up at the same time as high as you can go. See if you can touch your legs or toes depending our your flexibility.
  • Then lower both your arms and legs back to the starting position.
  • Repeat again until desired repetitions.

*If your beginner I would start off by doing 10 repititions which would consist of coming up on your right side first 5 times and then coming up on your left side first 5 times. For the more intermediate and advanced group you can do 16-30 repetitions total (8-15 each side).*

*Remember*

I hope you all are looking forward to the third week of the challenge and ready to try these new exercises. Remember it is not too late to start the challenge or get other people you know involved. Continue to challenge yourself and improve with each exercise. Also feel free to keep us updated on how many abs you got in so far this month either on the website or on LMC Fitness Facebook fan page.

 

April Abs Challenge Week 2

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Happy Monday everyone!! We are entering our second week of our abs challenge. I hope everyone got off to a great start and you all are ready to continue pushing yourself more this week. Today I will introduce a few more of my favorite ab exercises you can use in the ab challenge.

Challenge Instructions:

*The goal is to do 3-4 ab exercises with a total of 30-50 repetitions daily for beginners. For the more intermediate and advance group to do 4-6 ab exercises with a total of 60-100 repetitions daily. Also if you miss a day you can either pick up where you left off or add them to your current day repetitions. Feel free to get in more abs in if needed. Just make sure to challenge yourself! By the end of the month we want the beginners to have a total of at least 1000 abs, the intermediate group to have at least 2000 and the advance group to have at least 3000 abs attained.*

Ab Exercises:

*We will start this week with 4 of my favorite ab exercises. Remember it is important to hit all 4 areas of our abs which are the upper abs, lower abs, side obliques, and our core which covers everything. Each exercises will work one or multiple areas.*

Plank to Push Up

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  • Start laying down supine on the floor. Then lift your body up with your forearms.
  • You want your back straight and hips lifted.
  • Make sure not to lock your knees. Your abs to be pulled toward spine, shoulders down and back, and head in line with spine. Avoid arching back, lifting butt, or dropping hips to one side.
  • Then your going to go from the plank position to a push up position by coming up first by pushing up with your right hand and then push up with your left.
  • From the push up position you will go back into the plank by going down on your right forearm first followed by your left.
  • Continue going back and forth from plank to push up coming up with your right side first and then switch it up by coming up with your left side first.

*If your beginner I would start off by doing 10 repetitions which would consist of coming up on your right side first 5 times and then coming up on your left side first 5 times. For the more intermediate and advanced group you can do 16-30 repetitions total (8-15 each side).*

Leg Lifts

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  • Start by laying on your back with your hands either by your side or under your bottom.
  • Lift your legs at least 6 inches and hold your legs straight out in front of you.
  • Try to hold your legs out straight for a minimum of 30 seconds if you are a beginner, 45 seconds if your are intermediate, and 60 seconds or more if you are advance.

Bicycles

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  • Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
  • Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
  • Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
  • Then switch sides by bringing the left elbow towards the right knee.
  • Continue alternating sides in a pedaling motion until your desired repetition.

Seated V-Ups

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  • Sit on the floor or a flat bench with your legs out straight
  • Place your hands palms down behind you. Lean back slightly and use your abdominal strength to lift your legs.
  • Simultaneously bend your legs and bring your knees as close to your chest as possible.
  • Slowly straighten out your legs and return to the starting position. Repeat.
  • Do not let your feet touch the floor during the exercise, keep the tension on the abdominal muscles.

(You can make this exercise more advance by performing this exercise while having your arms raised out to the side.)

*Remember*

I hope everyone has a great second week reaching your daily goals for the ab challenge. Feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com.

April Abs Challenge

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Today we are going to start our new monthly challenge which is the April Abs Challenge!! Most people’s challenge area on their bodies are their abs. I don’t think I ever meet anyone who didn’t want to improve their abs. So with summer around the corner I thought it was the perfect time to work on our core. I hope everyone is ready to work towards getting those abs you always wanted. Regardless if your goal is to have a beach body for vacation, to wear a crop top or just simply have a flat stomach.So the beginning of every week this month I will introduce 4 or 5 new ab exercises that can help you get those abs you been wanting. Good luck everyone!!

Challenge Instructions:

*The goal is to do 3-4 ab exercises with a total of 30-50 repetitions daily for beginners. For the more intermediate and advance group to do 4-6 ab exercises with a total of 60-100 repetitions daily. Also if you miss a day you can either pick up where you left off or add them to your current day repetitions. Feel free to get in more abs in if needed. Just make sure to challenge yourself! By the end of the month we want the beginners to have a total of at least 1000 abs, the intermediate group to have at least 2000 and the advance group to have at least 3000 abs attained.*

Ab Exercises:

*We will start this week with 5 of my favorite ab exercises. Remember it is important to hit all 4 areas of our abs which are the upper abs, lower abs, side obliques, and our core which covers everything. Each exercises will work one or multiple areas.*

 Plank

  • Start laying down supine on the floor. Then lift your body up with your forearms.
  • You want your back straight and hips lifted. Make sure not to lock your knees. Your abs to be pulled toward spine, shoulders down and back, and head in line with spine. Avoid arching back, lifting butt, or dropping hips to one side.
  • Hold this position for desired duration.

(For beginners hold 15-30 seconds, intermediate 30-60 seconds, and advanced 60 seconds or more. Every 10 seconds you hold the plank counts as 5 reps. If you need to regress this exercise you can perform the plank on your knees. Just make sure to keep your form. You can make the plank more challenging by performing it with your hands flat instead of on your forearms or do leg lifts while doing your plank.)

Vertical Crunches

  • Lie on the floor and extend the legs straight up with knees crossed
  • Place your hands behind the head for support, but avoid pulling on the neck
  • Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet
  • Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement
  • Lower and repeat until desired reps.

(If you need to regress this exercise you can keep your feet on the floor and do regular crunches.)

Side Crunches

  • You can do this with a medicine ball, weight between 3–10kg or you can just use your body weight.
  • Sit on the ground with your feet on the floor.
  • Rotate the hips to either side, alternating left and right with a fluid, controlled movement without stopping in the middle.

(Beginners should perform this exercise with body weight first and with both feet on the floor. You can make this exercise more challenging by using weight or a medicine ball while having both of your feet of the ground as you crunch.)

 Toe Touches

  • Lay w/ her back against the mat w/ your legs straight up in the hair.
  • Reach with both of your arms towards your toes.
  • Then return back to your starting position.
  • Repeat until desired repetition.

*Other ways you can perform this exercise is you can reach for your toes and then hold it for your desired time such as 30 seconds or more. Also you can work your side obliques by alternating both sides when your reach for your toes.*

I hope everyone is excited to start our new abs challenge. Good luck everyone!! Feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com.

 

 

New Monthly Challenge!!

IMG_0651 Hey everyone!! I am so happy to be back after taking a break in March. March was a busy month for me. I celebrated my 27th birthday, had fun watching my brother’s team Creighton play in the March Madness tournament and enjoyed some quality time with family and friends. But now that this month is coming to an end, it is time to get back to our regular monthly challenges after taking a month off. On the 1st we will be starting our April Abs Challenge. With summer around the corner it is time to start working on getting our core right so we all can look good in our swimsuits, swim trunks, crop tops, etc. So I hope everyone is excited about starting a new challenge and continuing working on improving our individual fitness levels!! Also this month we will talk about the importance of eating clean and improving our nutrition is a must when it comes to getting the abs you always wanted. Because you can do all the ab exercises in the world but if your nutrition is not on point then all that hard work will go to waste. So get ready for a month filled with awesome ab workouts and articles. Tomorrow I will post the new challenge rules and exercises we will do for the first week of April. Have a great Monday everyone!!

February Daily Challenges Week 3

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Hey everyone!! I hope you all had a great Valentine’s Day weekend. We are now officially halfway through our February daily challenge. I hope everyone is feeling great and are pushing yourself. This week we are going to intensify the exercises and the number of reps you will do. Remember we are working on getting stronger everyday so continue to keep working hard and completing these challenges daily!!

*Challenge Rules*

During these challenge we will hit every muscle group. Some days you might work one or multiple muscle groups. We will have a set number of repetitions or certain amount of duration we will perform the exercises each day. You can do all the repetitions all at once or split them into multiple sets.

 Week 2:

(February 17-23)

Monday: 200 Decline Push Ups

Tuesday: 200 Deadlifts

Wednesday: 200 Dumbbell Rows

Thursday: 200 Reverse Lunges

Friday: 100 Side Crunches & 100 Leg Lifts

Saturday: (Plyo) 50 Box Jumps & 50 Step Ups. (Cardio) 5-6 100 Yard Sprints

Sunday: Take a 15-20 Minute Walk and Stretch 20 Minutes. Plan Out Your Workouts and Meals For the Week.

*Remember*

You can either use your body weight on all the exercise or use dumbbells on any of the strength exercises to make it more challenging.  Lastly, remember to stretch everyday whether you workout or not.

Remember we are halfway there so continue pushing it to the limit!! Feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com

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February Daily Challenges Week 2

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Hey everybody!! I hope everyone enjoyed the first week of our new daily challenges. Remember this month we are doing a different exercise each day that can go along with your normal workouts you do throughout your week or you can just do the daily challenges only. So now time for week two!!

*Challenge Rules*

During these challenge we will hit every muscle group. Some days you might work one or multiple muscle groups. We will have a set number of repetitions or certain amount of duration we will perform the exercises each day. You can do all the repetitions all at once or split them into multiple sets of 4-5.

 Week 2:

(February 10-16)

Monday: 100 Incline Push Ups

Tuesday: 100 Jump Squats

Wednesday: 100 Dips

Thursday: 100 Split Jumps

Friday: 100 Crunches

Saturday: (Cardio) 30 Minutes of Your Favorite Piece of Cardio Equipment

Sunday: 5-10 Minutes of Jump Roping. Also 20 Minutes of Stretching. Plan Out Your Workouts and Meals For the Week.

Remember

You can either use your body weight on all the exercise or use dumbbells on any of the strength exercises to make it more challenging.  Lastly, remember to stretch everyday whether you workout or not.

Good luck everyone this week!! Feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com