December Holiday Challenge Week 3

We are now officially halfway through our monthly challenge. How is everyone feeling? Hope you all are following through with all the workouts. Let’s all continue to work hard and increase our workload some more. You all are doing great so keep going!!

*Challenge Rules*

This month you will perform a different type of workout everyday. We will be using previous exercises from past challenges from this year. The rules of each daily challenges are listed below.

Week 3:
(Dec 15 -Dec 21)

Mon: Arm Workout

(You will perform these exercises as a circuit while using  either dumbbells or resistance bands on most of the exercises.)

  • 40 Push Ups
  • 40 Dips
  • 40 Rows
  • 40 Curls
  • 40 Shoulder Press
  • 40 Lateral Raises

Beginners: 2 sets of this circuit.
Intermediate: 3-4 sets of this circuit.
Advanced: 5 sets of this circuit.

Tue: Abs

(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. Some exercises will work one or multiple areas.)

You can choose 4-5 of your favorite ab exercises to perform. Here are a few examples:

  • Crunches
  • Side Crunches
  • Toe Touches
  • Bicycles
  • Leg Raises
  • Flutter Kicks
  • Scissors

Beginners: Perform 2-3 circuits of 20 reps of each exercises
Intermediate: Perform 2-3 circuits of 30 reps of each exercises.
Advanced: Perform 3 circuits of 40 reps of each exercises.

Wed: Leg Workout

(You will perform these exercises as a circuit. For most of these exercises you will have an option to use your body weight, dumbbells, resistance bands or gym machines for those participants who are going to be working out in a gym setting.)

  • 50 Regular Squats
  • 50 Forward Lunges
  • 50 Plié Squats
  • 50 Side Lunges
  • 50 Calf Raises
  • 50 Jump Squats
  • 50 Jump Lunges
  • Wall Sits
  • Jump Rope

Beginners: 2 sets of this circuit. Do your wall sits and jump rope for 1 minute and 15 seconds.
Intermediate: 3-4 sets of this circuit. Do your wall sits and jump rope for 1 minute and 30 seconds.
Advanced: 5 sets of this circuit. Do your wall sits and jump rope for 1 minute and 45 seconds.

Thurs: Push Ups

(You can perform any variation of push ups such as wall push ups, regular push ups, incline push ups, decline push ups, medicine ball push ups, stability ball push ups, etc. You can also perform push ups on your knees which is just as effective as long as your form is correct.)

Beginners: 50 push ups
Intermediate: 70 push ups
Advanced: 90 push ups

Fri: Total Body Workout (1000 Workout)

(You can choose to complete all 100 repetitions of the exercise all at once or break them down into sets. Just make sure to complete all of the 100 repetitions of each exercise before moving forward to the next one.)

  • 100 Crunches
  • 100 Squats
  • 100 Jumping Jacks
  • 100 Leg Lifts
  • 100 Lunges
  • 100 Bicycle Crunches
  • 100 Dips
  • 100 Side Leg Lifts (50 each leg)
  • 100 Push Ups
  • 100 Mountain Climbers

Sat: Cardio

Do any form of cardio for 45-60 minutes. For example walking, jogging, running, hills, bleachers, jump rope, boxing, fitness classes or any type of cardio equipment.

Sun: Planks

(I want everyone to try doing the planks on your toes but if necessary you can do them on your knees if your a beginner. You can perform any variation of a plank such as regular plank, side plank, reverse plank, stability plank, etc.)

Beginners: 2 minute
Intermediate: 2 minutes 30 seconds
Advanced: 3 minutes

*Remember*

You can perform most of these exercises with just your body weight but if you would like to make it more challenging then feel free to use dumbbells or medicine balls.

Don’t forget we are working hard on finishing the year of right. No using the holidays as an excuse for letting all your hard work go. Keep fighting on! Feel free to leave me a post or a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

December Holiday Challenge Week 2

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Happy Monday everyone!! I hope you all are ready to start our second week of our holiday challenge. This week we are going to turn it up a notch and will be increasing the repetitions and/or sets on certain strength exercises. Remember to continue pushing yourself and don’t let all your hard work you have done this year go to waste!!

*Challenge Rules*

This month you will perform a different type of workout everyday. We will be using previous exercises from past challenges from this year. The rules of each daily challenges are listed below.

Week 2:
(Dec 8- Dec 14)

Mon: Arm Workout

(You will perform these exercises as a circuit while using  either dumbbells or resistance bands on most of the exercises.)

  • 30 Push Ups
  • 30 Dips
  • 30 Rows
  • 30 Curls
  • 30 Shoulder Press
  • 30 Lateral Raises

Beginners: 1-2 sets of this circuit.
Intermediate: 3-4 sets of this circuit.
Advanced: 5 sets of this circuit.

Tue: Abs

(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. Some exercises will work one or multiple areas.)

You can choose 4-5 of your favorite ab exercises to perform. Here are a few examples:

  • Crunches
  • Side Crunches
  • Toe Touches
  • Bicycles
  • Leg Raises
  • Flutter Kicks
  • Scissors

Beginners: Perform 2-3 circuits of 10 reps of each exercises
Intermediate: Perform 2-3 circuits of 20 reps of each exercises.
Advanced: Perform 3 circuits of 30 reps of each exercises.

Wed: Leg Workout

(You will perform these exercises as a circuit. For most of these exercises you will have an option to use your body weight, dumbbells, resistance bands or gym machines for those participants who are going to be working out in a gym setting.)

  • 40 Regular Squats
  • 40 Forward Lunges
  • 40 Plié Squats
  • 40 Side Lunges
  • 40 Calf Raises
  • 40 Jump Squats
  • 40 Jump Lunges
  • Wall Sits
  • Jump Rope

Beginners: 2 sets of this circuit. Do your wall sits and jump rope for 1 minute.
Intermediate: 3-4 sets of this circuit. Do your wall sits and jump rope for 1 minute and 15 seconds.
Advanced: 5 sets of this circuit. Do your wall sits and jump rope for 1 minute and 30 seconds.

Thurs: Push Ups

(You can perform any variation of push ups such as wall push ups, regular push ups, incline push ups, decline push ups, medicine ball push ups, stability ball push ups, etc. You can also perform push ups on your knees which is just as effective as long as your form is correct.)

Beginners: 40 push ups
Intermediate: 60 push ups
Advanced: 80 push ups

Fri: Total Body Workout (1000 Workout)

(You can choose to complete all 100 repetitions of the exercise all at once or break them down into sets. Just make sure to complete all of the 100 repetitions of each exercise before moving forward to the next one.)

  • 100 Crunches
  • 100 Squats
  • 100 Jumping Jacks
  • 100 Leg Lifts
  • 100 Lunges
  • 100 Bicycle Crunches
  • 100 Dips
  • 100 Side Leg Lifts (50 each leg)
  • 100 Push Ups
  • 100 Mountain Climbers

Sat: Cardio

Do any form of cardio for 45-60 minutes. For example walking, jogging, running, hills, bleachers, jump rope, boxing, fitness classes or any type of cardio equipment.

Sun: Planks

(I want everyone to try doing the planks on your toes but if necessary you can do them on your knees if your a beginner. You can perform any variation of a plank such as regular plank, side plank, reverse plank, stability plank, etc.)

Beginners: 1 minute 30 seconds
Intermediate: 2 minutes
Advanced: 2 minutes 30 seconds

*Remember*

You can perform most of these exercises with just your body weight but if you would like to make it more challenging then feel free to use dumbbells or medicine balls.

Remember even though the holidays are around the corner that doesn’t mean we should start slacking on our workouts. So continue working hard and pushing yourself to the limit! Don’t forget to leave me a post or a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

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December’s Holiday Challenge Week 1

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Since we are entering December which is the last month of the year I thought it was a good idea to combine the different challenges we have done over the year in this new monthly challenge. With the holidays here most people tend to start slacking on their workouts and all their healthy eating habits go out the window. But we’re not going to let that happen to us. So let’s end the year off right by continuing to work towards our fitness goals and then carry that momentum into the new year.

*Challenge Rules*

This month you will perform a different type of workout everyday. We will be using previous exercises from past challenges from this year. The rules of each daily challenges are listed below.

Week 1:
(Dec 1-Dec 7)

Mon: Arm Workout

(You will perform these exercises as a circuit while using  either dumbbells or resistance bands on most of the exercises.)

  • 20 Push Ups
  • 20 Dips
  • 20 Rows
  • 20 Curls
  • 20 Shoulder Press
  • 20 Lateral Raises

Beginners: 1-2 sets of this circuit.
Intermediate: 3-4 sets of this circuit.
Advanced: 5 sets of this circuit.

Tue: Abs

(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. Some exercises will work one or multiple areas.)

You can choose 4-5 of your favorite ab exercises to perform. Here are a few examples:

  • Crunches
  • Side Crunches
  • Toe Touches
  • Bicycles
  • Leg Raises
  • Flutter Kicks
  • Scissors

Beginners: Perform 2-3 circuits of 10 reps of each exercises
Intermediate: Perform 2-3 circuits of 20 reps of each exercises.
Advanced: Perform 3 circuits of 30 reps of each exercises.

Wed: Leg Workout

(You will perform these exercises as a circuit. For most of these exercises you will have an option to use your body weight, dumbbells, resistance bands or gym machines for those participants who are going to be working out in a gym setting.)

  • 30 Regular Squats
  • 30 Forward Lunges
  • 30 Plié Squats
  • 30 Side Lunges
  • 30 Calf Raises
  • 30 Jump Squats
  • 30 Jump Lunges
  • Wall Sits
  • Jump Rope

Beginners: 1-2 sets of this circuit. Do your wall sits and jump rope for 30 seconds.
Intermediate: 3-4 sets of this circuit. Do your wall sits and jump rope for 1 minute.
Advanced: 5 sets of this circuit. Do your wall sits and jump rope for 1 minute and 30 seconds.

Thurs: Push Ups

(You can perform any variation of push ups such as wall push ups, regular push ups, incline push ups, decline push ups, medicine ball push ups, stability ball push ups, etc. You can also perform pushups on your knees which is just as effective as long as your form is correct.)

Beginners: 30 push ups  (3 sets of 10 reps)
Intermediate: 45 push ups (3 sets of  15 reps)
Advanced: 60 push ups  (3 sets of 20 reps)

Fri: Total Body Workout (1000 Workout)

(You can choose to complete all 100 repetitions of the exercise all at once or break them down into sets. Just make sure to complete all of the 100 repetitions of each exercise before moving forward to the next one.)

  • 100 Crunches
  • 100 Squats
  • 100 Jumping Jacks
  • 100 Leg Lifts
  • 100 Lunges
  • 100 Bicycle Crunches
  • 100 Dips
  • 100 Side Leg Lifts (50 each leg)
  • 100 Push Ups
  • 100 Mountain Climbers

Sat: Cardio

Do any form of cardio for 45-60 minutes. For example walking, jogging, running, hills, bleachers, jump rope, boxing, fitness classes or any type of cardio equipment.

Sun: Planks

(I want everyone to try doing the planks on your toes but if necessary you can do them on your knees if your a beginner. You can perform any variation of a plank such as regular plank, side plank, reverse plank, stability plank, etc.)

Beginners: 1 minute  (you can do 2 sets of 30 seconds if needed)
Intermediate: 1 minute 30 seconds (you can do 2 sets of 45 seconds if needed)
Advanced: 2 minutes (you can do 2 sets of 1 minute if needed)

*Remember*

You can perform most of these exercises with just your body weight but if you would like to make it more challenging then feel free to use dumbbells or medicine balls.

Don’t let all your hard work you have done all year be cancelled out by missing workouts and going back to old eating habits during the Holidays. Let’s keep moving forward in our fitness journey and don’t let this time of the year set you back. Keep pushing!!

Don’t forget to leave me a post or a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

November’s Baby Got Back Glutes Challenge

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We are now entering the last week of our glutes challenge. Your glutes should be feeling and looking good. I know Thanksgiving is a few days away but let’s all continue working hard throughout the whole week. We will increase the repetitions of each exercise today for the last time. So everyone keep working hard and finish strong!!

*Challenge Rules*

We will perform exercises that are going to hit our gluteus minimus, medius, and maximus. Throughout the month we will increase the number of repetitions of each exercise. Make sure you finish one exercise before moving on to the next one. Also if you need to take a break during an exercise then do them in sets of at least 10 and try not to rest longer than 30 seconds to 1 minute.

Week 4

(Beginners)

  • 60 Glute Bridges
  • 60 Step Ups
  • 60 Squats
  • 60 Walking Lunges
  • 60 Jump Squats
  • 60 Split Jumps
  • 60 Deadlifts
  • 60 Plié Squats
  • 60 Bulgarian Lunges
  • 60 Donkey Kicks

(Intermediate)

  • 70 Glute Bridges
  • 70 Step Ups
  • 70 Squats
  • 70 Walking Lunges
  • 70 Jump Squats
  • 70 Split Jumps
  • 70 Deadlifts
  • 70 Plié Squats
  • 70 Bulgarian Lunges
  • 70 Donkey Kicks

 (Advanced)

  • 80 Glute Bridges
  • 80 Step Ups
  • 80 Squats
  • 80 Walking Lunges
  • 80 Jump Squats
  • 80 Split Jumps
  • 80 Deadlifts
  • 80 Plié Squats
  • 80 Bulgarian Lunges
  • 80 Donkey Kicks

*Remember*

You can perform any of these exercises at the gym or in the comfort of your own home. If you have access to dumbbells or barbell use them if you want to make the exercises more challenging. You can also just use your body weight for the exercise if you do not have any equipment and still get a great workout. 

Let’s finish this last week of the challenge off right!! 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.

November’s Baby Got Back Glutes Challenge Week 3

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Hey everyone!! We are halfway through our glutes challenge. How are those glutes feeling? You should definitely be feeling the burn which is a great thing. This week we will continue to kick it up a notch and increase the repetitions of each exercise. We are halfway there so keep pushing!!

*Challenge Rules*

We will perform exercises that are going to hit our gluteus minimus, medius, and maximus. Throughout the month we will increase the number of repetitions of each exercise. Make sure you finish one exercise before moving on to the next one. Also if you need to take a break during an exercise then do them in sets of at least 10 and try not to rest longer than 30 seconds to 1 minute.

Week 3

(Beginners)

  • 50 Glute Bridges
  • 50 Step Ups
  • 50 Squats
  • 50 Walking Lunges
  • 50 Jump Squats
  • 50 Split Jumps
  • 50 Deadlifts
  • 50 Plié Squats
  • 50 Bulgarian Lunges
  • 50 Donkey Kicks

(Intermediate)

  • 60 Glute Bridges
  • 60 Step Ups
  • 60 Squats
  • 60 Walking Lunges
  • 60 Jump Squats
  • 60 Split Jumps
  • 60 Deadlifts
  • 60 Plié Squats
  • 60 Bulgarian Lunges
  • 60 Donkey Kicks

 (Advanced)

  • 70 Glute Bridges
  • 70 Step Ups
  • 70 Squats
  • 70 Walking Lunges
  • 70 Jump Squats
  • 70 Split Jumps
  • 70 Deadlifts
  • 70 Plié Squats
  • 70 Bulgarian Lunges
  • 70 Donkey Kicks

*Remember*

You can perform any of these exercises at the gym or in the comfort of your own home. If you have access to dumbbells or barbell use them if you want to make the exercises more challenging. You can also just use your body weight for the exercise if you do not have any equipment and still get a great workout. 

Remember we are halfway there so don’t stop now!! Also 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.

November’s Baby Got Back Glutes Challenge Week 2

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Happy Monday everyone!! I hope you all had a great weekend and are ready for our second week of the glutes challenge. This week we are going to increase the repetitions of each exercise. So I hope you all are ready to push yourself harder this week. Let’s go!!

*Challenge Rules*

We will perform exercises that are going to hit our gluteus minimus, medius, and maximus. Throughout the month we will increase the number of repetitions of each exercise. Make sure you finish one exercise before moving on to the next one. Also if you need to take a break during an exercise then do them in sets of at least 10 and try not to rest longer than 30 seconds to 1 minute.

Week 2

(Beginners)

  • 40 Glute Bridges
  • 40 Step Ups
  • 40 Squats
  • 40 Walking Lunges
  • 40 Jump Squats
  • 40 Split Jumps
  • 40 Deadlifts
  • 40 Plié Squats
  • 40 Bulgarian Lunges
  • 40 Donkey Kicks

(Intermediate)

  • 50 Glute Bridges
  • 50 Step Ups
  • 50 Squats
  • 50 Walking Lunges
  • 50 Jump Squats
  • 50 Split Jumps
  • 50 Deadlifts
  • 50 Plié Squats
  • 50 Bulgarian Lunges
  • 50 Donkey Kicks

(Advanced)

  • 60 Glute Bridges
  • 60 Step Ups
  • 60 Squats
  • 60 Walking Lunges
  • 60 Jump Squats
  • 60 Split Jumps
  • 60 Deadlifts
  • 60 Plié Squats
  • 60 Bulgarian Lunges
  • 60 Donkey Kicks

*Remember*

You can perform any of these exercises at the gym or in the comfort of your own home. If you have access to dumbbells or barbell use them if you want to make the exercises more challenging. You can also just use your body weight for the exercise if you do not have any equipment and still get a great workout. 

Keep working hard to get those glutes tight and firm!! Also 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.

 

November’s Baby Got Back Glutes Challenge

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Happy Monday everyone!! I hope you all enjoyed last month’s challenge and are ready to tackle a new obstacle. This month back by popular demand we are going to do the baby got back glutes challenge. I commonly get asked about some of the best exercise to help build a nice round and firm backside. So that is why this month we will focus on 10 of the best exercises that target our glutes and will assist with giving us those backsides we always wanted!!

*Challenge Rules*

We will perform exercises that are going to hit our gluteus minimus, medius, and maximus. Throughout the month we will increase the number of repetitions of each exercise. Make sure you finish one exercise before moving on to the next one. Also if you need to take a break during an exercise then do them in sets of at least 10 and try not to rest longer than 1 minute in between.

Week 1

(Beginners)

  • 30 Glute Bridges
  • 30 Step Ups
  • 30 Squats
  • 30 Walking Lunges
  • 30 Jump Squats
  • 30 Split Jumps
  • 30 Deadlifts
  • 30 Plié Squats
  • 30 Bulgarian Lunges
  • 30 Donkey Kicks

(Intermediate)

  • 40 Glute Bridges
  • 40 Step Ups
  • 40 Squats
  • 40 Walking Lunges
  • 40 Jump Squats
  • 40 Split Jumps
  • 40 Deadlifts
  • 40 Plié Squats
  • 40 Bulgarian Lunges
  • 40 Donkey Kicks

(Advanced)

  • 50 Glute Bridges
  • 50 Step Ups
  • 50 Squats
  • 50 Walking Lunges
  • 50 Jump Squats
  • 50 Split Jumps
  • 50 Deadlifts
  • 50 Plié Squats
  • 50 Bulgarian Lunges
  • 50 Donkey Kicks

*Remember*

You can perform any of these exercises at the gym or in the comfort of your own home. If you have access to dumbbells or barbell use them if you want to make the exercises more challenging. You can also just use your body weight for the exercise if you do not have any equipment and still get a great workout.

I hope everyone is looking forward to the new challenge and ready to work hard. Time to work on getting the tight and firm glutes your always wanted!!

Also 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.

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