July Cardio Challenge Week 4

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We are entering our fourth week of our July cardio challenge!! How is everyone feeling? Hopefully everyone feels like they are improving their endurance and building their stamina up. We have two more weeks left in our challenge so let’s finish strong. Hope you all are ready!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

Week 4

Monday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).*

Tuesday:

running

Enjoy the outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 30-35 minutes (beginners), 33-40 minutes (intermediate), and 45 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 30 minutes (beginners), 40 minutes (intermediate), and 50 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Wednesday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

Thursday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).

Friday:

running

Enjoy the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 30-35 minutes (beginners), 35-40 minutes (intermediate), and 45 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 30 minutes (beginners), 40 minutes (intermediate), and 50 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Saturday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball or soccer. 

*Most classes last for 30-60 minutes*

Sunday:

Rest & Stretch!!

Keep up the good work everyone!! Feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

July Cardio Challenge Week 3

spin bike

We are almost halfway through our cardio challenge. Hopefully everyone is pushing themselves and feeling stronger endurance wise. This week we are going to continue increasing the duration of each day. Remember we are focusing on increasing our heart rate as well as blood circulation. Doing cardio helps increase you endurance level, burn calories, and can assist with getting rid of body fat. Now lets finish the rest of the month of strong!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

Week 3

Monday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).*

Tuesday:

running

Enjoy the outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 20-25 minutes (beginners), 30-35 minutes (intermediate), and 40 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 25 minutes (beginners), 35 minutes (intermediate), and 45 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Wednesday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

Thursday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).

Friday:

running

Enjoy the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 20-25 minutes (beginners), 30-35 minutes (intermediate), and 40 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 25 minutes (beginners), 35 minutes (intermediate), and 45 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Saturday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball or soccer. 

*Most classes last for 30-60 minutes*

Sunday:

Rest & Stretch!!

Remember sweating is a good thing and keep burning those calories!! It is never too late to start the challenge or tell someone about it. Also If you ever feel defeated and need any encouragement feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

July Cardio Challenge

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We are officially in July which means time for our new challenge. So far this year we have already worked on our squats, push up, improving our abs and just finished up scultping our arms. So this month we are going to give the strength training a break and work on improving our cardiovascular system. July is going to be our cardio challenge!!

Cardio is a way to get our heart rate up and increase our blood circulation. Cardio helps with increasing our endurance, burning off calories,can assist in blasting body fat to name a few benefits. You can perform cardio using a variety of different cardio machines such as treadmill, elliptical, stairmaster, recumbent or cycle bike, etc. You can also walk, run, jump rope, do bleachers, hills, and variety forms of cardio based classes. I hope your ready to increase your cardio levels and burn some calories!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

Wednesday:

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

 Week 1

Thursday:

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 15-20 minutes (beginners), 20-30 minutes (intermediates), and 30-40 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*3-4 sets of 10 repetitions (beginners), 20 repetitions (intermediates), and 30 repetitions (advanced). Everyone try to jump rope for at least 3-4 sets of 30-60 seconds.*

Friday:

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball, soccer, etc. 

Saturday:

On 4th of July get a quick workout in while enjoying the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 10-15 minutes (beginners), 20-25 minutes (intermediate), and 30 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 15-20 minutes (beginners), 20-30 minutes (intermediate), and 30-40 minutes (advanced).  Duration for jump rope is 5 minutes (beginners), 10 minutes (intermediates), and 15 minutes (advanced). You can split up how long you jump rope for or you can do it all at once.*

Sunday:

Rest & stretch!!

Let’s start the first few days off right!! Be prepared to get your sweat on and burn calories. Remember if you ever need any encouragement feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

June Arm Challenge Week 4

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Hey everyone!! We have exactly one week left in our June arm challenge. I know everyone arms are looking great and you all are definitely feeling stronger. During this last week I want everyone to push themselves to the limit. Don’t give up now!!

*Challenge Rules*

We will be performing these exercises for the last time this week. The repetitions will be increased for each exercise. You will have to use either dumbbells or resistance bands on a few of the exercises. If you need an reminder on how to perform any of the exercise look back at week 1.

Workout Week 4

(Beginners)

  • 40 Push Ups
  • 40 Dips
  • 45 Rows
  • 45 Curls
  • 40 Push Ups
  • 45 Shoulder Press
  • 40 Push Ups

(Intermediate)

  • 50 Push Ups
  • 50 Dips
  • 55 Rows
  • 55 Curls
  • 50 Push Ups
  • 55 Shoulder Press
  • 50 Push Ups

(Advanced)

  • 60-80 Push Ups
  • 60-80 Dips
  • 60-70 Rows
  • 60-70 Curls
  • 60-80 Push Ups
  • 60-70 Shoulder Press
  • 60-80 Push Ups

Reminder

*You do not have to perform these exercises with heavy weight. Also you can decide how you want to perform each exercise. If you rather complete the total repetitions all at once or break them down into sets before moving on to the next exercise.*

Everyone has come to far to quit now!! Let’s finish the month off strong. Next week I will reveal the new challenge for July. Remember if you ever need any encouragement feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

 

June Arm Challenge Week 3

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Hey Everyone!! We are halfway through our June arm challenge. You should definitely be feeling the burn in your arms because I know I am. Also hopefully you are able to see a change in your arm strength and hopefully appearance also. This week we will continue challenging ourselves by adding more repetitions to each of our exercises. Remember our goal is to get our arms toned and defined for the summertime!!

*Challenge Rules*

Throughout the month you will perform the same exercises but each week we will increase the repetitions of each exercise. Each week you should be pushing yourself as we process through the challenge. You will have to use either dumbbells or resistance bands on a few of the exercises.

Workout Week 3

(Beginners)

  • 30 Push Ups
  • 30 Dips
  • 35 Rows
  • 35 Curls
  • 30 Push Ups
  • 35 Shoulder Press
  • 30 Push Ups

(Intermediate)

  • 40 Push Ups
  • 40 Dips
  • 45 Rows
  • 45 Curls
  • 40 Push Ups
  • 45 Shoulder Press
  • 40 Push Ups

(Advanced)

  • 50-70 Push Ups
  • 50-70 Dips
  • 50-60 Rows
  • 50-60 Curls
  • 50-70 Push Ups
  • 50-60 Shoulder Press
  • 50-70 Push Ups

Reminder

*You do not have to perform these exercises with heavy weight. Also you can decide how you want to perform each exercise. If you rather complete the total repetitions all at once or break them down into sets before moving on to the next exercise.*

Even though we are halfway through our challenge it is not too late to start. Let’s all finish the remainder of the month of right. Remember to trust the process and know you will get to see progress!!  Also if you ever need any encouragement feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

June Arm Challenge Week 2

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We are now starting our second week of the June arm challenge. Are your arms feeling the burn? I know mine are!! This week we will add more repetitions to each exercise. I hope you all are excited about pushing ourselves even more this week as I am. Remember our goal is to get our arms toned and defined for the summertime!!

*Challenge Rules*

Throughout the month you will perform the same exercises but each week we will increase the repetitions of each exercise. Each week you should be pushing yourself as we process through the challenge. You will have to use either dumbbells or resistance bands on a few of the exercises.

Workout Week 2

(Beginners)

  • 20 Push Ups
  • 20 Dips
  • 25 Rows
  • 25 Curls
  • 20 Push Ups
  • 25 Shoulder Press
  • 20 Push Ups

(Intermediate)

  • 30 Push Ups
  • 30 Dips
  • 35 Rows
  • 35 Curls
  • 30 Push Ups
  • 35 Shoulder Press
  • 30 Push Ups

(Advanced)

  • 40-60 Push Ups
  • 40-60 Dips
  • 45-60 Rows
  • 45-60 Curls
  • 40-60 Push Ups
  • 40-60 Shoulder Press
  • 40-60 Push Ups

Reminder

*You do not have to perform these exercises with heavy weight. Also you can decide how you want to perform each exercise. If you rather complete the total repetitions all at once or break them down into sets before moving on to the next exercise.*

Good luck to everyone on continuing the challenge!!  Remember if you need any encouragement feel free to leave me a post, leave a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

June Arm Challenge Week 1

IMG_9781We are now in June which means time for a new challenge. So far we have got our abs tight and our legs right. Today I will be introducing the new challenge so drum roll please!! This month’s we are going to do an arm challenge. With the warm weather among us it is very likely that we will be wearing tank, halter, tube, and short sleeve tops on a regular basis. So what better time than now to give our arms some special attention. I hope everyone is ready to get our arms toned and defined for the summertime!!

*Challenge Rules*

Throughout the month you will perform the same exercises but each week we will increase the repetitions of each exercise. Each week you should be pushing yourself as we process through the challenge. You will have to use either dumbbells or resistance bands on a few of the exercises.

Workout Week 1

(Beginners)

  • 10 Push Ups
  • 10 Dips
  • 15 Rows
  • 15 Curls
  • 10 Push Ups
  • 15 Shoulder Press
  • 10 Push Ups

(Intermediate)

  • 20 Push Ups
  • 20 Dips
  • 25 Rows
  • 25 Curls
  • 20 Push Ups
  • 25 Shoulder Press
  • 20 Push Ups

(Advanced)

  • 30-50 Push Ups
  • 30-50 Dips
  • 35-55 Rows
  • 35-55 Curls
  • 30-50 Push Ups
  • 35-50 Shoulder Press
  • 30-50 Push Ups

Reminder

*You do not have to perform these exercises with heavy weight. Also you can decide how you want to perform each exercise. If you rather complete the total repetitions all at once or break them down into sets before moving on to the next exercise.*

Good luck to everyone on starting the new challenge and I know you all will do great!! Remember if you need any encouragement feel free to leave me a post, leave a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.