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

tumblr_mjt5yorxIN1s8rrtbo1_500

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.

June Arm Challenge Week 4

unnamed

Hey everyone!! We have exactly one week left in our June 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.

 

1000 Abs Challenge Week 2

good body

Happy Monday everyone!! We are entering our second week of our abs challenge. I hope everyone got off to a great start and you all are ready to continue pushing yourself more this week. Today I will introduce a few more of my favorite ab exercises you can use in the ab challenge.

 Challenge Instructions:

*The goal is to do 3-4 ab exercises with a total of 30-50 repetitions daily for beginners. For the more intermediate and advance group to do 4-6 ab exercises with a total of 60-100 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:

*We will start this week with 4 of my favorite ab exercises. 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. Each exercises will work one or multiple areas.*

Plank to Push Up

photo (29)

  • Start laying down supine on the floor. Then lift your body up with your forearms.
  • You want your back straight and hips lifted.
  • Make sure not to lock your knees. Your abs to be pulled toward spine, shoulders down and back, and head in line with spine. Avoid arching back, lifting butt, or dropping hips to one side.
  • Then your going to go from the plank position to a push up position by coming up first by pushing up with your right hand and then push up with your left.
  • From the push up position you will go back into the plank by going down on your right forearm first followed by your left.
  • Continue going back and forth from plank to push up coming up with your right side first and then switch it up by coming up with your left side first.

*If your beginner I would start off by doing 10 repetitions which would consist of coming up on your right side first 5 times and then coming up on your left side first 5 times. For the more intermediate and advanced group you can do 16-30 repetitions total (8-15 each side).*

Leg Lifts

photo (30)

  • Start by laying on your back with your hands either by your side or under your bottom.
  • Lift your legs at least 6 inches and hold your legs straight out in front of you.
  • Try to hold your legs out straight for a minimum of 30 seconds if you are a beginner, 45 seconds if your are intermediate, and 60 seconds or more if you are advance.

Bicycles

photo (31)

  • Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
  • Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
  • Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
  • Then switch sides by bringing the left elbow towards the right knee.
  • Continue alternating sides in a pedaling motion until your desired repetition.

Seated V-Ups

photo (32)

  • Sit on the floor or a flat bench with your legs out straight
  • Place your hands palms down behind you. Lean back slightly and use your abdominal strength to lift your legs.
  • Simultaneously bend your legs and bring your knees as close to your chest as possible.
  • Slowly straighten out your legs and return to the starting position. Repeat.
  • Do not let your feet touch the floor during the exercise, keep the tension on the abdominal muscles.

(You can make this exercise more advance by performing this exercise while having your arms raised out to the side.)

*Remember*

I hope everyone has a great second week reaching your daily goals for the abs challenge. 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.

1000 Abs Challenge

everyday-is-abs-day-467434

Today we are going to start our new monthly challenge which is the 1000 Abs Challenge!! With summer around the corner I thought it was the perfect time to focus on our core. Let’s be honest majority of people’s most challenging area on their bodies are their abs. I get ask on a frequent basis questions from people on how to get or how to work on improving their abs. So this challenge will help with providing great tips on how to improve our abs. I hope everyone is ready to work towards getting those abs you always wanted.

Regardless if your goal is to have a beach body for vacation, to wear a crop top or just simply have a flat stomach then this challenge is for you. So the beginning of every week this month I will introduce 4 or 5 new ab exercises that can help you get those abs you been wanting. Good luck everyone!!

Challenge Instructions:

*The goal is to do 3-4 ab exercises with a total of 30-50 repetitions daily for beginners. For the more intermediate and advance group to do 4-6 ab exercises with a total of 60-100 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:

*We will start this week with 5 of my favorite ab exercises. 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. Each exercises will work one or multiple areas.*

 Plank

  • Start laying down supine on the floor. Then lift your body up with your forearms.
  • You want your back straight and hips lifted. Make sure not to lock your knees. Your abs to be pulled toward spine, shoulders down and back, and head in line with spine. Avoid arching back, lifting butt, or dropping hips to one side.
  • Hold this position for desired duration.

(For beginners hold 15-30 seconds, intermediate 30-60 seconds, and advanced 60 seconds or more. Every 10 seconds you hold the plank counts as 5 reps. If you need to regress this exercise you can perform the plank on your knees. Just make sure to keep your form. You can make the plank more challenging by performing it with your hands flat instead of on your forearms or do leg lifts while doing your plank.)

Vertical Crunches

  • Lie on the floor and extend the legs straight up with knees crossed
  • Place your hands behind the head for support, but avoid pulling on the neck
  • Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet
  • Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement
  • Lower and repeat until desired reps.

(If you need to regress this exercise you can keep your feet on the floor and do regular crunches.)

Side Crunches

  • You can do this with a medicine ball, weight between 3–10kg or you can just use your body weight.
  • Sit on the ground with your feet on the floor.
  • Rotate the hips to either side, alternating left and right with a fluid, controlled movement without stopping in the middle.

(Beginners should perform this exercise with body weight first and with both feet on the floor. You can make this exercise more challenging by using weight or a medicine ball while having both of your feet of the ground as you crunch.)

 Toe Touches

  • Lay w/ her back against the mat w/ your legs straight up in the hair.
  • Reach with both of your arms towards your toes.
  • Then return back to your starting position.
  • Repeat until desired repetition.

*Other ways you can perform this exercise is you can reach for your toes and then hold it for your desired time such as 30 seconds or more. Also you can work your side obliques by alternating both sides when your reach for your toes.*

I hope everyone is excited to start our new abs challenge. Good luck everyone!! 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.

 

 

March 3000 Squat Challenge Week 3

squat make the world

We are halfway through our squat challenge. Your legs and glutes should be feeling stronger by now. You also should be getting use to the soreness and able to truly push yourself with all your squats. Good job on making it this far now lets all get ready to finish out the remainder of the month strong. Today I will show you three new types of squats you can do throughout 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, “Motivation is what gets you started. Habit is what keeps you going.” -Unknown

 

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 wouldn’t 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.

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.

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