November’s Baby Got Back Glutes Challenge

 

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Happy Monday everyone!! I hope you all are ready for a new challenge.. 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.

August Leg Challenge Week 1

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Happy Monday everyone!! I hope ya’ll enjoyed completing the cardio challenge last month and are ready for something new in August. The past few months we have worked on our arms, abs, and improving our cardiovascular levels up. This month we are going to focus on getting our lower body stronger. I hope you all are ready to have nice toned legs!!

*Challenge Rules*

Throughout the month you will perform some of the same exercises but a few of the exercises we will change the variations. You will perform these exercises as a circuit. Also each week we will increase the repetitions and sometimes sets of each exercise. Our goal is to strengthen our hamstrings, quadriceps, gluteus maximus, and calf muscles.  Remember you should be pushing yourself as we process through the challenge. 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.

 Week 1

(Beginners)

  • 10 Regular Squats
  • 10 Forward Lunges
  • 10 Plié Squats
  • 10 Side Lunges
  • 10 Calf Raises
  • 10 Jump Squats
  • 10 Jump Lunges
  • 30 Second Wall Sit
  • 30 Second Jump Rope

(Perform 1-2 sets of this circuit)

 (Intermediate)

  • 20 Regular Squats
  • 20 Forward Lunges
  • 20 Plié Squats
  • 20 Side Lunges
  • 20 Calf Raises
  • 20 Jump Squats
  • 20 Jump Lunges
  • 45 Second Wall Sit
  • 45 Second Jump Rope

(Perform 2-3 sets of this circuit)

 (Advanced)

  • 30 Regular Squats
  • 30 Forward Lunges
  • 30 Plié Squats
  • 30 Side Lunges
  • 30 Calf Raises
  • 30 Jump Squats
  • 30 Jump Lunges
  • 1 Minute Wall Sit
  • 1 Minute Jump Rope

(Perform 3-4 sets of this circuit)

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.

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.

March 3000 Squat Challenge Week 4

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Hey everyone!! We are heading into week 4 of our squat challenge. At this point you should be able to do close to 100 or more squats a day with no problem. These last two weeks of the challenge I want you to increase the intensity of your squats and add some more advanced squats in your weekly workout. Today I will show you three new types of squats that are advanced that you can do throughout the remainder of the month to help switch up your workouts. Switching up the style of squats every time will help prevent getting bored and will also help you get more out of your workouts over time by alternating squat forms.

*Challenge Rules* 

The goal is to do at least 100 squats per day to reach 3000 squats by the end of the month. You can do all 100 squats at one time or you can do sets of 20 or 25 reps throughout the day. Just be sure to challenge yourself and try to be consistent daily with yours squats. To give you a little extra motivation remember this quote, “Small daily improvements are the key to staggering long-term results.”

IMPORTANT REMINDERS

1. It’s very important that you’re stretching before and after you exercise.

2. FORM! FORM! FORM! Get the form right before going for speed or reps.

3. Always keep the knees in line with the toes! Your knees should NEVER be in front of your toes!

4. When you are doing these different types of squats make sure your using just your body weight.

*If you’re more advanced in your weight training you can use light weight once or twice a week but I would not recommend using weight very often for the amount of squats you will be doing per day.  I want to make sure you are keeping your body safe from injury.

* Remember I love to hear from you throughout this monthly challenge. Tell me what your goal are for the month and how you plan to reach it? If you ever need a little encouragement or a boost along the way don’t hesitate to find me on Twitter @lmc2323,  leave a comment on this post, or send me an email at lmcfitness23@gmail.com.*

No Excuses!!

no excuses

 

Do any of the above excuses sound familiar?!?! If so now it’s time to stop making excuses for not exercising and starting working on improving your fitness level. Excuses get us nowhere!! So start making time to get in at least 30-60 minutes of physical activities for 3-5 times a week. I know we all live busy life’s but start scheduling in time to workout as in an appointment that you can’t reschedule. Remember 1 hour of exercise equals only 4% of our day. Now I know we shouldn’t have a problem sacrifice just 4% of our day to better our health right?

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.

Walk The Plank! (April Abs Challenge)

Hey everybody! I hope you all had a fantastic weekend because I know I did. Yesterday I participated in the Aerobics and Fitness Association of America (AFAA) group exercise certification workshop. It was a great experience where I learned some new group exercise techniques and finished the workshop off with a practical and written exam. I feel like I did very well, but I’ll found out my official results in 4 weeks. Wish me luck!

Can you believe we are almost done with our abs challenge? Hopefully you all are on pace to reach your goals for the month. I have to say this challenge has been harder to me than the 3000 Squat Challenge in March, but in a good way. Before the April Abs Challenge I would normally work on my abs every other day due to the muscle group needing proper recovery time. Working different sections of my abs every single day has really helped but I have definitely been sore.

For the last week we are going to take it up another level and finish strong. Remember, when working the abs you want to focus on 4 areas which are our lower abs, upper abs, obliques and core. It’s mandatory when you are working out your abs to hit all four areas if you want to truly define your abs. Targeting all four areas assists with adding definition and sculpting your abs in different ways.  The new exercises were focusing on today are decline reverse crunch, incline crunch, and walk out plank (pirate style!). Continue reading