December Holiday Challenge Week 3

We are now officially halfway through our monthly challenge. How is everyone feeling? Hope you all are following through with all the workouts. Let’s all continue to work hard and increase our workload some more. You all are doing great so keep going!!

*Challenge Rules*

This month you will perform a different type of workout everyday. We will be using previous exercises from past challenges from this year. The rules of each daily challenges are listed below.

Week 3:
(Dec 15 -Dec 21)

Mon: Arm Workout

(You will perform these exercises as a circuit while using  either dumbbells or resistance bands on most of the exercises.)

  • 40 Push Ups
  • 40 Dips
  • 40 Rows
  • 40 Curls
  • 40 Shoulder Press
  • 40 Lateral Raises

Beginners: 2 sets of this circuit.
Intermediate: 3-4 sets of this circuit.
Advanced: 5 sets of this circuit.

Tue: Abs

(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. Some exercises will work one or multiple areas.)

You can choose 4-5 of your favorite ab exercises to perform. Here are a few examples:

  • Crunches
  • Side Crunches
  • Toe Touches
  • Bicycles
  • Leg Raises
  • Flutter Kicks
  • Scissors

Beginners: Perform 2-3 circuits of 20 reps of each exercises
Intermediate: Perform 2-3 circuits of 30 reps of each exercises.
Advanced: Perform 3 circuits of 40 reps of each exercises.

Wed: Leg Workout

(You will perform these exercises as a circuit. 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.)

  • 50 Regular Squats
  • 50 Forward Lunges
  • 50 Plié Squats
  • 50 Side Lunges
  • 50 Calf Raises
  • 50 Jump Squats
  • 50 Jump Lunges
  • Wall Sits
  • Jump Rope

Beginners: 2 sets of this circuit. Do your wall sits and jump rope for 1 minute and 15 seconds.
Intermediate: 3-4 sets of this circuit. Do your wall sits and jump rope for 1 minute and 30 seconds.
Advanced: 5 sets of this circuit. Do your wall sits and jump rope for 1 minute and 45 seconds.

Thurs: Push Ups

(You can perform any variation of push ups such as wall push ups, regular push ups, incline push ups, decline push ups, medicine ball push ups, stability ball push ups, etc. You can also perform push ups on your knees which is just as effective as long as your form is correct.)

Beginners: 50 push ups
Intermediate: 70 push ups
Advanced: 90 push ups

Fri: Total Body Workout (1000 Workout)

(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.)

  • 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

Sat: Cardio

Do any form of cardio for 45-60 minutes. For example walking, jogging, running, hills, bleachers, jump rope, boxing, fitness classes or any type of cardio equipment.

Sun: Planks

(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. You can perform any variation of a plank such as regular plank, side plank, reverse plank, stability plank, etc.)

Beginners: 2 minute
Intermediate: 2 minutes 30 seconds
Advanced: 3 minutes

*Remember*

You can perform most of 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.

Don’t forget we are working hard on finishing the year of right. No using the holidays as an excuse for letting all your hard work go. Keep fighting on! Feel free to leave me a post or a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

December Holiday Challenge Week 2

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Happy Monday everyone!! I hope you all are ready to start our second week of our holiday challenge. This week we are going to turn it up a notch and will be increasing the repetitions and/or sets on certain strength exercises. Remember to continue pushing yourself and don’t let all your hard work you have done this year go to waste!!

*Challenge Rules*

This month you will perform a different type of workout everyday. We will be using previous exercises from past challenges from this year. The rules of each daily challenges are listed below.

Week 2:
(Dec 8- Dec 14)

Mon: Arm Workout

(You will perform these exercises as a circuit while using  either dumbbells or resistance bands on most of the exercises.)

  • 30 Push Ups
  • 30 Dips
  • 30 Rows
  • 30 Curls
  • 30 Shoulder Press
  • 30 Lateral Raises

Beginners: 1-2 sets of this circuit.
Intermediate: 3-4 sets of this circuit.
Advanced: 5 sets of this circuit.

Tue: Abs

(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. Some exercises will work one or multiple areas.)

You can choose 4-5 of your favorite ab exercises to perform. Here are a few examples:

  • Crunches
  • Side Crunches
  • Toe Touches
  • Bicycles
  • Leg Raises
  • Flutter Kicks
  • Scissors

Beginners: Perform 2-3 circuits of 10 reps of each exercises
Intermediate: Perform 2-3 circuits of 20 reps of each exercises.
Advanced: Perform 3 circuits of 30 reps of each exercises.

Wed: Leg Workout

(You will perform these exercises as a circuit. 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.)

  • 40 Regular Squats
  • 40 Forward Lunges
  • 40 Plié Squats
  • 40 Side Lunges
  • 40 Calf Raises
  • 40 Jump Squats
  • 40 Jump Lunges
  • Wall Sits
  • Jump Rope

Beginners: 2 sets of this circuit. Do your wall sits and jump rope for 1 minute.
Intermediate: 3-4 sets of this circuit. Do your wall sits and jump rope for 1 minute and 15 seconds.
Advanced: 5 sets of this circuit. Do your wall sits and jump rope for 1 minute and 30 seconds.

Thurs: Push Ups

(You can perform any variation of push ups such as wall push ups, regular push ups, incline push ups, decline push ups, medicine ball push ups, stability ball push ups, etc. You can also perform push ups on your knees which is just as effective as long as your form is correct.)

Beginners: 40 push ups
Intermediate: 60 push ups
Advanced: 80 push ups

Fri: Total Body Workout (1000 Workout)

(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.)

  • 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

Sat: Cardio

Do any form of cardio for 45-60 minutes. For example walking, jogging, running, hills, bleachers, jump rope, boxing, fitness classes or any type of cardio equipment.

Sun: Planks

(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. You can perform any variation of a plank such as regular plank, side plank, reverse plank, stability plank, etc.)

Beginners: 1 minute 30 seconds
Intermediate: 2 minutes
Advanced: 2 minutes 30 seconds

*Remember*

You can perform most of 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.

Remember even though the holidays are around the corner that doesn’t mean we should start slacking on our workouts. So continue working hard and pushing yourself to the limit! Don’t forget to leave me a post or a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

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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.

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

photo (11)

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 Challenge

photo (53)

Hello everyone! I hope you all had a great Labor Day weekend and finished the August leg challenge off strong. Today I will be introducing our new monthly challenge that was very popular and you all seemed to like it last year. We will be doing the 1000 workout challenge!! The 1000 workout challenge is a fun but intense total body workout. 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. I hope you all are ready to push yourself to the limit this month!!

*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 1

  • 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.

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.

April Abs Challenge Week 5

IMG_0445We are entering our last week of the Abs Challenge. I hope you all have been able to see changes in your abdominal area. Everyone should be close to reaching their goal for the total amount of abs you are suppose to be reaching depending on your fitness level. During the last few days of the challenge I want everyone to really push yourself by doing more repetitions and/or doing some of the more difficult ab exercises. We all want to finish the challenge strong and have those abs right!!

Challenge Instructions:

*The goal is to do 4 ab exercises with a total of 50 repetitions daily for beginners. For the more intermediate and advance group to do 6 ab exercises with a total of 80-100 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:

*This week I’ll show you two more of my favorite ab exercises that have a higher difficulty level. Remember it is important to hit all four 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 Pike

abs 1

abs 2

  • Begin in a plank position with your elbows down and your hands clasped together. You want your feet to be spread slightly wider than hip-width apart.
  • Then your going to start moving your body in a pike position. Start by stepping with your left foot towards your hands as you begin to lift your hips up slightly.
  • You will then quickly take another step in with your right foot while still lifting your hips higher.
  • You want to keep alternating feet until your hips end up lifted high in a pike position.
  • Then slowly inch back out by reversing the way your walked in until your back into your starting plank position.
  • Repeat until desired repetitions.

Reverse Plank

abs 3

  • Start seated with your legs out front while your hands are behind you with your palms facing forward.
  • Next lift your body up with your legs out straight in front of you.
  • Then raise your right leg up straight and then lower it to the floor.
  • Repeat on the same leg until desired repetitions.
  • Alternate to the left leg and repeat.

 

*Remember*

Finish the last few days of the challenge off strong! If you have any questions or comments please 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.

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