July Cardio Challenge Week 4

cardio 1

We are entering our fourth week of our July cardio challenge!! How is everyone feeling? Hopefully everyone feels like they are improving their endurance and building their stamina up. We have two more weeks left in our challenge so let’s finish strong. Hope you all are ready!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

Week 4

Monday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).*

Tuesday:

running

Enjoy the outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 30-35 minutes (beginners), 33-40 minutes (intermediate), and 45 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 30 minutes (beginners), 40 minutes (intermediate), and 50 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Wednesday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

Thursday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).

Friday:

running

Enjoy the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 30-35 minutes (beginners), 35-40 minutes (intermediate), and 45 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 30 minutes (beginners), 40 minutes (intermediate), and 50 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Saturday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball or soccer. 

*Most classes last for 30-60 minutes*

Sunday:

Rest & Stretch!!

Keep up the good work everyone!! Feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

July Cardio Challenge Week 3

spin bike

We are almost halfway through our cardio challenge. Hopefully everyone is pushing themselves and feeling stronger endurance wise. This week we are going to continue increasing the duration of each day. Remember we are focusing on increasing our heart rate as well as blood circulation. Doing cardio helps increase you endurance level, burn calories, and can assist with getting rid of body fat. Now lets finish the rest of the month of strong!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

Week 3

Monday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).*

Tuesday:

running

Enjoy the outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 20-25 minutes (beginners), 30-35 minutes (intermediate), and 40 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 25 minutes (beginners), 35 minutes (intermediate), and 45 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Wednesday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

Thursday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).

Friday:

running

Enjoy the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 20-25 minutes (beginners), 30-35 minutes (intermediate), and 40 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 25 minutes (beginners), 35 minutes (intermediate), and 45 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Saturday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball or soccer. 

*Most classes last for 30-60 minutes*

Sunday:

Rest & Stretch!!

Remember sweating is a good thing and keep burning those calories!! It is never too late to start the challenge or tell someone about it. Also If you ever feel defeated and 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.

July Cardio Challenge

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We are officially in July which means time for our new challenge. So far this year we have already worked on our squats, push up, improving our abs and just finished up scultping our arms. So this month we are going to give the strength training a break and work on improving our cardiovascular system. July is going to be our cardio challenge!!

Cardio is a way to get our heart rate up and increase our blood circulation. Cardio helps with increasing our endurance, burning off calories,can assist in blasting body fat to name a few benefits. You can perform cardio using a variety of different cardio machines such as treadmill, elliptical, stairmaster, recumbent or cycle bike, etc. You can also walk, run, jump rope, do bleachers, hills, and variety forms of cardio based classes. I hope your ready to increase your cardio levels and burn some calories!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

Wednesday:

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

 Week 1

Thursday:

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 15-20 minutes (beginners), 20-30 minutes (intermediates), and 30-40 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*3-4 sets of 10 repetitions (beginners), 20 repetitions (intermediates), and 30 repetitions (advanced). Everyone try to jump rope for at least 3-4 sets of 30-60 seconds.*

Friday:

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball, soccer, etc. 

Saturday:

On 4th of July get a quick workout in while enjoying the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 10-15 minutes (beginners), 20-25 minutes (intermediate), and 30 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 15-20 minutes (beginners), 20-30 minutes (intermediate), and 30-40 minutes (advanced).  Duration for jump rope is 5 minutes (beginners), 10 minutes (intermediates), and 15 minutes (advanced). You can split up how long you jump rope for or you can do it all at once.*

Sunday:

Rest & stretch!!

Let’s start the first few days off right!! Be prepared to get your sweat on and burn calories. Remember 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.

New Year New You Week 4

photo (1)

Happy Monday everyone!! We are now entering our last week of our challenge. I hope you all have been pushing yourself and working hard. During this last week we are going to increase the number of exercise and/or repetitions. For my first timers and beginners you are still working on building that foundation to consistently stay on a weekly workout schedule. For all my intermediates and advance people we are still working on improving your current fitness level. Let’s all finish the month off strong!!

Week 4

(Jan 26 – Jan 31)

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 6 exercises and do 5 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 6 exercises and do 5 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 45-60 minutes. Abs: Choose 6 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 8 exercises while doing 5 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 8 exercises while doing 5 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 45-60 minutes. Abs: Choose 6 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 5-6 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 7-8 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 45-60 minutes. Abs: Choose 6 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 a gym or weights because using your body weight will be fine also. Lastly, remember to stretch everyday whether you workout or not.

Let’s all finish this month’s challenge right and continue staying consistent!! Feel free to 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

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

July Cardio Challenge Week 5

womencardio

We are entering the last week of our cardio challenge. We have 4 days until we are officially done. Everyone continue working hard and finish strong. Remember this is the last few days so push yourself to the limit!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration.

Week 5

Monday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 35-40 minutes (beginners), 40-45 minutes (intermediates), and 45-50 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).*

Tuesday:

running

Enjoy the outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 35 minutes (beginners), 40 minutes (intermediate), and 45 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 30 minutes (beginners), 40 minutes (intermediate), and 50 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Wednesday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

Thursday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 35 minutes (beginners), 40 minutes (intermediates), and 45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).

Finish these last four days off right!! Feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

 

July Cardio Challenge Week 4

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We are entering our fourth week of our July cardio challenge!! How is everyone feeling? Hopefully everyone feels like they are improving their endurance and building their stamina up. We have two more weeks left in our challenge so let’s finish strong. Hope you all are ready!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

Week 4

Monday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).*

Tuesday:

running

Enjoy the outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 30-35 minutes (beginners), 33-40 minutes (intermediate), and 45 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 30 minutes (beginners), 40 minutes (intermediate), and 50 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Wednesday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

Thursday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).

Friday:

running

Enjoy the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 30-35 minutes (beginners), 35-40 minutes (intermediate), and 45 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 30 minutes (beginners), 40 minutes (intermediate), and 50 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Saturday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball or soccer. 

*Most classes last for 30-60 minutes*

Sunday:

Rest & Stretch!!

Keep up the good work everyone!! Feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.