August Leg Challenge Week 4

photo (9)

Hi everyone!! We are now entering our last week of the Leg Challenge. By now you should be able to increase your intensity and the number of sets you are doing. I hope everyone is ready to push themselves to the limit for the last week!

*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 3

 

(Beginners)

  • 40 Regular Squats
  • 40 Forward Lunges
  • 40 Plié Squats
  • 40 Side Lunges
  • 40 Calf Raises
  • 40 Jump Squats
  • 40 Jump Lunges
  • 1 Minute and 15 Seconds Wall Sit
  • 1 Minute and 15 Seconds Jump Rope

(Perform 2-3 sets of this circuit)

 (Intermediate)

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

(Perform 2-3 sets of this circuit)

 (Advanced)

  • 60 Regular Squats
  • 60 Forward Lunges
  • 60 Plié Squats
  • 60 Side Lunges
  • 60 Calf Raises
  • 60 Jump Squats
  • 60 Jump Lunges
  • 2 Minute Wall Sit
  • 2 Minute Jump Rope

(Perform 2-3 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 multiple sets before moving on to the next exercise.*

Everyone let’s finish the month off right. 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.

August Leg Challenge Week 3

photo

We are halfway through our leg challenge. By now everyone should be feeling stronger and noticing some changes in your legs. The remainder of the month we are going to push ourselves harder and take our exercises to another level. I hope you all are ready!!

 

*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 3

 

(Beginners)

  • 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 2 sets of this circuit)

 (Intermediate)

  • 40 Regular Squats
  • 40 Forward Lunges
  • 40 Plié Squats
  • 40 Side Lunges
  • 40 Calf Raises
  • 40 Jump Squats
  • 40 Jump Lunges
  • 1 Minute and 15 Seconds Wall Sit
  • 1 Minute and 15 Seconds Jump Rope

(Perform 2 sets of this circuit)

 (Advanced)

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

(Perform 2-3 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 multiple sets before moving on to the next exercise.*

Continue working hard and finishing out the month 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.

August Leg Challenge Week 2

photo 1

Hey everyone!! I am back from Aruba and I have to say I had an amazing time. I would definitely recommend you to go visit someday if you have not already. But now it is time to get back to business and start our second week of our leg challenge. I hope everyone got off to a great start last week and are ready to continue defining our 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 2

(Beginners)

  • 20 Regular Squats

photo (3)

  • 20 Forward Lunges

photo (11)

  • 20 Plié Squats

 photo (6)

  • 20 Side Lunges

photo (10)

  • 20 Calf Raises

photo (9)

  • 20 Jump Squats
  • 20 Jump Lunges
  • 45 Second Wall Sit

AdobePhotoshopExpress_2013_08_12_15_58_40

  • 45 Second Jump Rope

(Perform 1-2 sets of this circuit)

 (Intermediate)

  • 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 1-2 sets of this circuit)

 (Advanced)

  • 40 Regular Squats
  • 40 Forward Lunges
  • 40 Plié Squats 
  • 40 Side Lunges
  • 40 Calf Raises
  • 40 Jump Squats
  • 40 Jump Lunges
  • 1 Minute and 15 Seconds Wall Sit
  • 1 Minute and 15 Seconds Jump Rope

(Perform 2-3 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 multiple sets before moving on to the next exercise.*

Keep up the hard work and continue getting stronger. Also it is not too late to get started or get someone you know involved in 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.

August Leg Challenge Week 1

Hi everyone from Aruba!! Just like promised I am posting the exercises for the new leg challenge. Unfortunately I wasn’t able to take pictures for the exercises before leaving but I will be sure to add new pictures next week. I hope you all are ready to get started because I know I am. Yes I will still be working out and doing the challenge with you all while I am on my vacation. Crazy I know.

*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 1-2 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 2-3 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.