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.

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.