October Plank Challenge Week 4

Happy Monday Everyone!! I hope you all had a great weekend and are ready to finish the last few days of our plank challenge. There are only four days remaining which means we all should be close to reaching our final goals of holding a plank for a total of three to five minutes. With all the hard work we put in this month don’t stop now. Continue to push through and finish strong!

*Challenge Rules*

Throughout the month we will increase the duration we hold the plank for. The goal regardless of your fitness level is to continue increasing how long you can hold a plank. The goal is to be able to hold a plank for 3 minutes (beginners), 4 minutes (intermediate), and 5 minutes (advanced) by the end of the month. 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.

Week 4 (Beginners)

Monday: 2 minutes 30 seconds

Tuesday: 2 minute 45 seconds

Wednesday: 3 minutes

Thursday: 3 minutes

Week 4 (Intermediate)

Monday: 3 minute 30 seconds

Tuesday: 3 minute 45 seconds

Wednesday: 4 minutes

Thursday: 4 minutes

Week 4 (Expert)

Monday: 4 minutes 30 seconds

Tuesday: 4 minutes 45 seconds

Wednesday: 4 minutes

Thursday: 4 minutes

*Remember*

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. Also for the advanced people feel free to do different variations of planks such as on your hands, side planks, reverse plank, etc.

Finish working hard and 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.

Tuesday Fitness Motivation

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Hope you all are having a terrific Tuesday!! Just want to give you all some encouragement for the day. We all have different reasons why we workout but the most important one should be that you’re working out for yourself. You are working on being a better you because you want to improve yourself. Don’t feel like you need to lose or gain weight because someone tells you to but because you want to do it yourself. Remember we are all looking to make lifestyle changes and not temporary success. Some days you won’t feel like working out or eating healthy. Don’t get discourage if you slip up from time to time. Just dust yourself off and get back on track. Remember this fitness journey is a marathon and not a sprint. So keep up all the hard work and dedication. I promise you it will all be worth it!!

 

October Plank Challenge Week 3

Happy Monday everyone!! I apologize for not posting last week but still hope everyone still worked on improving your plank times. The remaining two weeks in our challenge we are going to continue increasing how long we can hold our planks. So keep up the hard work and remember planks can help increase our upper body, core, and lower body strength along the front side of your body. Doing planks on a consistent basis you are also able to increase your flexibility and improve your posture.

*Challenge Rules*

Throughout the month we will increase the duration we hold the plank for. The goal regardless of your fitness level is to continue increasing how long you can hold a plank. You can do any variation of a plank. Examples of different planks are plank to push position, plank on hands, side plank, reverse plank to name a few. The goal is to be able to hold a plank for 3 minutes (beginners), 4 minutes (intermediate), and 5 minutes (advanced) by the end of the month. 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.

Week 3 (Beginners)

Monday: 55 seconds

Tuesday: 55 seconds

Wednesday: 60 seconds

Thursday: 60 seconds

Friday: 1 minute 5 seconds

Saturday: 1 minute 10 seconds

Sunday: 1 minute 10 seconds

Week 3 (Intermediate)

Monday: 1 minute 10 seconds

Tuesday: 1 minute 15 seconds

Wednesday: 1 minute 30 seconds

Thursday: 1 minute 45 seconds

Friday: 2 minutes

Saturday: 2 minutes

Sunday: 2 minutes 15 seconds

Week 3 (Expert)

Monday: 2 minutes 15 seconds

Tuesday: 2 minutes 30 seconds

Wednesday: 2 minutes 45 seconds

Thursday: 2 minutes 45 seconds

Friday: 3 minutes

Saturday: 3 minutes

Sunday: 3 minutes 15 minutes

*Remember*

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. Also for the advanced people feel free to do different variations of planks such as on your hands, side planks, etc.

Keep working hard through week 3!! 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.

October Plank Challenge

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Hey everyone! Time for a new fitness challenge and this month we are going to do planks. These past few months we focused on our upper and lower body so now it is time to focus on our core some more. There are several benefits from doing planks which include increasing your upper body, core, and lower body strength along the front side of your body. By doing planks on a consistent basis you are also able to increase your flexibility and improve your posture. I hope you all are ready because I know I am!!

*Challenge Rules*

Throughout the month we will increase the duration we hold the plank for. The goal regardless of your fitness level is to continue increasing how long you can hold a plank. The goal is to be able to hold a plank for 3 minutes (beginners), 4 minutes(intermediate), and 5 minutes (advanced) by the end of the month. 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.

Week 1 (Beginners)

Monday : 15 seconds

Tuesday: 20 seconds

Wednesday: 20 seconds

Thursday: 25 seconds

Friday: 25 seconds

Saturday: 30 seconds

Sunday: 30 seconds

Week 1 (Intermediate)

Monday: 30 seconds

Tuesday: 30 seconds

Wednesday: 35 seconds

Thursday: 35 seconds

Friday: 40 seconds

Saturday: 40 seconds

Sunday: 45 seconds

Week 1 (Expert)

Monday: 40 seconds

Tuesday: 45 seconds

Wednesday: 45 seconds

Thursday: 50 seconds

Friday: 50 seconds

Saturday: 60 seconds

Sunday: 60 seconds

*Remember*

 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. Also for the advanced people feel free to do different variations of planks such as on your hands, side planks, etc.

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.

September 1000 Workout Week 4

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We are entering our last 9 days of the 1000 Workout Challenge. During the remainder of the challenge we all are going to continue increasing the intensity of our workouts. This last week everyone should shoot for doing this challenge everyday until the last day of the challenge. Remember we are using a variety of exercises that we used in previous challenges throughout the year to work on our arms, legs, and core. At this point everyone should be able to push themselves to the limit and out of your comfort zone. So good luck and keep working hard!

 *Challenge Rules*

The challenge consists of doing 10 exercises at 100 repetitions each which will equal 1000 total repetitions. 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. During this last week everyone try to complete the workout everyday until the end of the challenge!!

Week 4

  • 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

*Remember*

You can perform all 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.

Push through this last week! I know you all can do it! 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.

September 1000 Workout Week 3

squatWe are now halfway through our 1000 Workout Challenge. How is everyone feeling? Hopefully you all are feeling well and pushing yourself like I am. This week we are going to increase the number of times we perform the challenge throughout the week to raise the intensity in our workout. Remember this month we are using a variety of exercises that we used in previous challenges throughout the year to work on our arms, legs, and core. Keep working hard!

*Challenge Rules*

The challenge consists of doing 10 exercises at 100 repetitions each which will equal 1000 total repetitions. 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. Beginners will perform this challenge 4 times a week, Intermediates will perform this 5-6, and Advanced will perform this 6-7 times a week.

Week 3

  • 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

*Remember*

You can perform all 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.

Keep up all the hard work and let’s finish this challenge off strong! 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.

September 1000 Workout Challenge Week 2

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I apologize for being a day late on posting this weeks challenge rules. We are now entering our second week of our 1000 Workout Challenge. I hope with this challenge you all are being pushed out of your comfort zone some and reaching new fitness levels. Feel free to increase the number of times your perform the challenge throughout the week if you want your workouts to be more intense. Remember this month we will use a variety of exercises that we used in previous challenges throughout the year to work on our arms, legs, and core. Keep working hard!

*Challenge Rules*

The challenge consists of doing 10 exercises at 100 repetitions each which will equal 1000 total repetitions. 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. Beginners will perform this challenge 3 times a week, Intermediates will perform this 4-5, and Advanced will perform this 6-7 times a week.

Week 2

  • 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

*Remember*

You can perform all 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.

Continue working hard during the second week of 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.