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.

1000 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 abs 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.

1000 Abs Challenge

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Today we are going to start our new monthly challenge which is the 1000 Abs Challenge!! With summer around the corner I thought it was the perfect time to focus on our core. Let’s be honest majority of people’s most challenging area on their bodies are their abs. I get ask on a frequent basis questions from people on how to get or how to work on improving their abs. So this challenge will help with providing great tips on how to improve our abs. 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 then this challenge is for you. 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.