New Year New You Challenge!!

2015

Happy New Year’s everybody!! I hope you all had a great Holiday season and are ready to begin the New Year’s challenge. I thought it would be better to start the challenge on a Monday instead of on the 1st that way we got a full week in. Since it’s the beginning of 2015 it is the perfect time to establish new fitness goals. So why not start now by participating in a total body monthly challenge including of course cardio and core work? No matter what your fitness level is currently, we are going to work on improving it this year. The good thing about this challenge is we are starting the year right with a workout regiment that is putting us in position to reach greatness. The weekly workouts will include everything you need to push your body to seeing results which are weight training, cardio and abs. I hope everyone is ready for a week full of working hard!!

Week 1
(Jan 5 – Jan 11)

First Timers & Beginners

I know if you’re a first timer to working out it might seem difficult at first to working out several times a week so I made a realistic schedule for you. First timers and beginners will have 3 days of weight lifting and 2 days of cardio. You will also get in abs 3 times a week. You can do these workouts at the gym or the comfort of your own home. Also if your schedule doesn’t allow you to work out this many times yet don’t be discouraged. You can combine your weight lifting and cardio workouts together that way your working out 3 times a week instead of 5. Also if time is an issue just make sure you get at least 30 minutes in on weight lifting as well as when you do cardio. Remember you are working on building a consistent habit of working out on a regular basis. So working out some is better than not working out at all!!

*Challenge Rules*

Upper body days: Perform 5-6 exercises and do 3 sets of 15-20 reps of light weight. Perform 10-15 reps on the push ups and dips. Exercise examples: push ups, chest press, tricep extensions, dips, dumbbell row, bicep curls, shoulder press, and lateral raise. Lower body days: Perform 5-6 exercises and do 3 sets of 15-20 reps of light weight. Exercise examples: squats, lunges, sumo squats, jump squats, split jumps, plie squats, calf raises, side lunges, and leg press. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 30-45 minutes. Abs: Choose 4-5 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tuesday: Cardio/Abs
Wed: Lower Body
Thurs: Rest/Abs
Fri: Total Body
Saturday: Cardio/Abs
Sunday: Rest/Stretch

(Intermediate)

*Challenge Rules*

Upper body days: Perform 7-8 exercises while doing 3-4 sets of 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest fly, tricep extensions, dips, dumbbell row, bent over row, bicep curls, hammer curl, shoulder press, frontal raise and lateral raise. Lower body days: Perform 7-8 exercises while doing 3-4 sets of 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squat, leg press, reverse lunges,  calf raises, step ups and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 30-45 minutes. Abs: Choose 4-5 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tue: Cardio/Abs
Wed: Lower Body
Thur: Cardio/Abs
Fri: Total Body
Sat: Cardio/Abs
Sun: Rest

(Advance)

*Challenge Rules*

Upper body days: Perform 4-5 exercises from each body group while doing 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest flys, incline chest press, incline chest flys, tricep extensions, dips, pressdowns, pulldowns, skullcrusher, lat pulldowns, dumbbell row, bent over row, single arm row, bicep curls, hammer curl, barbell curl, reverse curl, shoulder press, frontal raise, upright row and lateral raise. Lower body days: Perform 5-6 exercises while doing 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squats, leg press, calf raises, reverse lunges and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 30-45 minutes. Abs: Choose 4-5 exercise and do 3 sets of 10-20 repetitions. Ab exercises examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Chest/Triceps/Abs
Tue: Back/Biceps
Wed: Legs/Abs
Thurs: Shoulders
Fri: Cardio/Abs
Sat: Total Body or Cardio
Sun: Rest

*Remember*

If you have access to weights please incorporate them into your workout. Using weights will assist more with building muscle mass. But no worries if you don’t have any access to a gym or weights because using your body weight will be fine also. Lastly, remember to stretch everyday whether you workout or not.

*What To Look Forward To*

We are working on improving our body and taking our fitness level up a notch. I know I am personally taking my fitness journey to a new level. So I hope to be able to share it with you  all. I would love to hear from you so don’t be scared to leave me a post or a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at lmcfitness23@gmail.com

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