June Arm Challenge Week 1

IMG_9781We are now in June which means time for a new challenge. So far we have got our abs tight and our legs right. Today I will be introducing the new challenge so drum roll please!! This month’s we are going to do an arm challenge. With the warm weather among us it is very likely that we will be wearing tank, halter, tube, and short sleeve tops on a regular basis. So what better time than now to give our arms some special attention. I hope everyone is ready 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 1

(Beginners)

  • 10 Push Ups
  • 10 Dips
  • 15 Rows
  • 15 Curls
  • 10 Push Ups
  • 15 Shoulder Press
  • 10 Push Ups

(Intermediate)

  • 20 Push Ups
  • 20 Dips
  • 25 Rows
  • 25 Curls
  • 20 Push Ups
  • 25 Shoulder Press
  • 20 Push Ups

(Advanced)

  • 30-50 Push Ups
  • 30-50 Dips
  • 35-55 Rows
  • 35-55 Curls
  • 30-50 Push Ups
  • 35-50 Shoulder Press
  • 30-50 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.*

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.

January Food Challenge Week 2

We are officially 7 days into this months food challenge. How is everyone feeling? I hope you all are staying away from all these items on the list. But don’t be discouraged if you slipped up a few times. Just get refocused and get ready to finish the next 2 weeks off right. Remember our nutrition is an important aspect in our fitness journey. It is just as necessary to eat clean as it is to work out.

Remember it normal takes the average person 21 days to create a habit so try to be as consistent as you can. Don’t get frustrated if you slip up because we are working on making a lifestyle change and were not doing this for a temporary fix. Here is the list of food to avoid:

  • No Cake
  • No Muffins
  • No Bread
  • No Chips
  • No Fast Food
  • No Pastries
  • No Ice Cream
  • No Sodas

Once this month is over the goal of this challenge is to inspire everyone to continue either reducing or cutting these items out of your regular eating habits. Hopefully this challenge can help the people who want to make changes in their eating habits start working towards making permanent lifestyle changes. Keep up the hard work your one week in!

July Cardio Challenge Week 2

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Hey everyone!! I hope you all had an awesome 4th of July weekend and are now ready to get back to business. We are entering our second week of the cardio challenge. This week we are going to increase the duration for each day. Remember we are working 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. I hope you all are ready because I know I am!!

*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 2

Monday:

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

*Perform cardio for 25-30 minutes (beginners), 30-35 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

*3-4 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).*

Tuesday:

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 15-20 minutes (beginners), 25-30 minutes (intermediate), and 35 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 20 minutes (beginners), 30 minutes (intermediate), and 40 minutes (advanced).  Duration for jump rope is 8 minutes (beginners), 13 minutes (intermediates), and 18 minutes (advanced).*

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*

Thursday:

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

*Perform cardio for 20-25 minutes (beginners), 30-35 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

*3-4 sets of 10 repetitions (beginners), 20 repetitions (intermediates), and 30 repetitions (advanced).

Friday:

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 15-20 minutes (beginners), 25-30 minutes (intermediate), and 35 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 20 minutes (beginners), 30 minutes (intermediate), and 40 minutes (advanced).  Duration for jump rope is 8 minutes (beginners), 13 minutes (intermediates), and 18 minutes (advanced). You can split up how long you jump rope for or you can do it all at once.*

Saturday:

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

Sunday:

Rest & Stretch!!

Last week you should have started improving your heart rate and endurance. This week let’s continue progressing even more. 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. Sorry to start the challenge a few days late but it works out perfect because we have exactly 4 weeks from today to complete this months challenge. So far this year we have already worked on our legs, abs and just finished 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.

 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:

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.*

Saturday:

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

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.

June Arm Challenge Week 4

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Happy Monday everyone!! We are entering our final full week of this month’s arm challenge. I know everyone arms are looking great and you all are definitely feeling stronger. During this last week I want everyone to push themselves to the limit. Don’t give up now!!

*Challenge Rules*

We will be performing these exercises for the last time this week. The repetitions will be increased for each exercise. You will have to use either dumbbells or resistance bands on a few of the exercises. If you need an reminder on how to perform any of the exercise look back at week 1.

Workout Week 4

(Beginners)

  • 40 Push Ups
  • 40 Dips
  • 45 Rows
  • 45 Curls
  • 40 Push Ups
  • 45 Shoulder Press
  • 40 Push Ups

(Intermediate)

  • 50 Push Ups
  • 50 Dips
  • 55 Rows
  • 55 Curls
  • 50 Push Ups
  • 55 Shoulder Press
  • 50 Push Ups

(Advanced)

  • 60-80 Push Ups
  • 60-80 Dips
  • 60-70 Rows
  • 60-70 Curls
  • 60-80 Push Ups
  • 60-70 Shoulder Press
  • 60-80 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.*

Everyone has come to far to quit now!! Let’s finish the month off strong. Next week I will reveal the new challenge for July. 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.

 

June Arm Challenge Week 2

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We are now starting our second week of the June arm challenge. Are your arms feeling the burn? I know mine are!! This week we will add more repetitions to each exercise. I hope you all are excited about pushing ourselves even more this week as I am. 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 2

(Beginners)

  • 20 Push Ups
  • 20 Dips
  • 25 Rows
  • 25 Curls
  • 20 Push Ups
  • 25 Shoulder Press
  • 20 Push Ups

(Intermediate)

  • 30 Push Ups
  • 30 Dips
  • 35 Rows
  • 35 Curls
  • 30 Push Ups
  • 35 Shoulder Press
  • 30 Push Ups

(Advanced)

  • 40-60 Push Ups
  • 40-60 Dips
  • 45-60 Rows
  • 45-60 Curls
  • 40-60 Push Ups
  • 40-60 Shoulder Press
  • 40-60 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.*

Good luck to everyone on continuing 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.

May 100 Squats a Day Challenge Week 3

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Hey everyone!! We are halfway through our squat challenge and I hope you all having been working hard on getting your lower body right. So the remainder of the month let’s all continue pushing ourselves to the limit and reaching our daily squat goals! Today I’m going to show 3 more of my favorite squats exercises that you can use in your workout regiment this month.

*Challenge Rules*

The goal is to get in 100 squats a day.  You can use your body weight, resistance bands, medicine ball, dumbbells, barbell, and/or kettlebells to perform any variations of squat. Feel free to do all 100 squats at one time or split them up in sets of desired repetitions. You can perform a variety of different squats daily or stick to one form of squat. Good luck!!

Braced Squat

  • Start with your feet shoulder width apart while having your arms outstretched in front of you.
  • Squat down so your thighs are parallel to the floor.
  • While squatting down make sure you keep your arms straight stretched out in front of you.
  • Return to starting position and repeat until desired repetitions.

*You can perform this exercise with just body weight. If you want to make it more challenging you can hold a dumbbell or weight plate in your hand.*

Bulgarian Dumbbell Split Squat

  • Stand straight two to three feet in front of the bench. Feet should be shoulder width apart and toes pointed forward.
  • Extend your left leg back, placing the top of your foot on the bench while keeping your right foot firmly planted on the floor.
  • Make sure you back is flat and squat down until your right thigh is parallel to the floor.
  • Press up through your heel, shifting your hips forward and squeezing your glutes to return to standing.
  • Stay one the same leg for desired reps and then switch legs.
  • Repeat until desired repetitions.

*ADVANCED: Use dumbbells or a barbell instead of body weight.*

Prisoner Siff Squat

  • Stand with your feet shoulder width apart.
  • Rise up on your tip toes and then squat down while keeping your legs parallel.
  • Return to your starting position and repeat until desired repetitions.

 

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 are more advanced in your weight training then feel free to 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 on a everyday basis.  I want to make sure you are keeping your body safe from injury.*

Remember

Since we are halfway through the challenge continue to push yourself. Remember the goal is to get our legs stronger and our glutes tight. So don’t be afraid to increase the intensity level and perform more challenging squat variations. You can do it!!

You can leave any questions or comments 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. Have a great week!!