March 3000 Squat Challenge!!

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Welcome to March!! Not only is it one of my favorite months because of my birthday but it’s also the month of the 3000 March squat challenge!!The goal is to do at least 100 squats per day to reach 3000 squats by the end of the month. It might sound crazy and you might look crazy doing all these squats, but remember it will all be worth it once the summertime comes and people are wondering how you got so toned. So don’t hesitate to join the squat movement!

Not only am I doing it myself but even got all my clients involved and excited about the challenge as well. I know they will do great!! Most people in the group are doing 100 squats a day. Personally, I’m challenging myself to do at least 200 squats a day.

Now I’m sure that some of you are asking, “How am I going to get in 100 squats in a day?” Well there are different ways you can attain your goal. You can do all 100 squats at one time or you can do sets of 20 or 25 reps throughout the day. For example: 25 squats when you wake up, 25 around lunch break, 25 when you get home from work/school, and 25 before sleep. If 100 squats are too many then don’t worry about lowering it to 50, 40, etc. a day. The main thing is to challenge yourself everyday to do as many squats as possible and then do that number consistently.

I’m definitely going to be pushing myself and others to the limit. So far I’ve been hitting my goal of getting 200 squats in. I’d love to hear from you though.Tell me what your goal is for the month and how you are going to reach it?

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

 

 

November’s Baby Got Back Glutes Challenge

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We are now entering the last week of our glutes challenge. Your glutes should be feeling and looking good. I know Thanksgiving is a few days away but let’s all continue working hard throughout the whole week. We will increase the repetitions of each exercise today for the last time. So everyone keep working hard and finish strong!!

*Challenge Rules*

We will perform exercises that are going to hit our gluteus minimus, medius, and maximus. Throughout the month we will increase the number of repetitions of each exercise. Make sure you finish one exercise before moving on to the next one. Also if you need to take a break during an exercise then do them in sets of at least 10 and try not to rest longer than 30 seconds to 1 minute.

Week 4

(Beginners)

  • 60 Glute Bridges
  • 60 Step Ups
  • 60 Squats
  • 60 Walking Lunges
  • 60 Jump Squats
  • 60 Split Jumps
  • 60 Deadlifts
  • 60 Plié Squats
  • 60 Bulgarian Lunges
  • 60 Donkey Kicks

(Intermediate)

  • 70 Glute Bridges
  • 70 Step Ups
  • 70 Squats
  • 70 Walking Lunges
  • 70 Jump Squats
  • 70 Split Jumps
  • 70 Deadlifts
  • 70 Plié Squats
  • 70 Bulgarian Lunges
  • 70 Donkey Kicks

 (Advanced)

  • 80 Glute Bridges
  • 80 Step Ups
  • 80 Squats
  • 80 Walking Lunges
  • 80 Jump Squats
  • 80 Split Jumps
  • 80 Deadlifts
  • 80 Plié Squats
  • 80 Bulgarian Lunges
  • 80 Donkey Kicks

*Remember*

You can perform any of these exercises at the gym or in the comfort of your own home. If you have access to dumbbells or barbell use them if you want to make the exercises more challenging. You can also just use your body weight for the exercise if you do not have any equipment and still get a great workout. 

Let’s finish this last week of the challenge 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.

November’s Baby Got Back Glutes Challenge Week 3

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Hey everyone!! We are halfway through our glutes challenge. How are those glutes feeling? You should definitely be feeling the burn which is a great thing. This week we will continue to kick it up a notch and increase the repetitions of each exercise. We are halfway there so keep pushing!!

*Challenge Rules*

We will perform exercises that are going to hit our gluteus minimus, medius, and maximus. Throughout the month we will increase the number of repetitions of each exercise. Make sure you finish one exercise before moving on to the next one. Also if you need to take a break during an exercise then do them in sets of at least 10 and try not to rest longer than 30 seconds to 1 minute.

Week 3

(Beginners)

  • 50 Glute Bridges
  • 50 Step Ups
  • 50 Squats
  • 50 Walking Lunges
  • 50 Jump Squats
  • 50 Split Jumps
  • 50 Deadlifts
  • 50 Plié Squats
  • 50 Bulgarian Lunges
  • 50 Donkey Kicks

(Intermediate)

  • 60 Glute Bridges
  • 60 Step Ups
  • 60 Squats
  • 60 Walking Lunges
  • 60 Jump Squats
  • 60 Split Jumps
  • 60 Deadlifts
  • 60 Plié Squats
  • 60 Bulgarian Lunges
  • 60 Donkey Kicks

 (Advanced)

  • 70 Glute Bridges
  • 70 Step Ups
  • 70 Squats
  • 70 Walking Lunges
  • 70 Jump Squats
  • 70 Split Jumps
  • 70 Deadlifts
  • 70 Plié Squats
  • 70 Bulgarian Lunges
  • 70 Donkey Kicks

*Remember*

You can perform any of these exercises at the gym or in the comfort of your own home. If you have access to dumbbells or barbell use them if you want to make the exercises more challenging. You can also just use your body weight for the exercise if you do not have any equipment and still get a great workout. 

Remember we are halfway there so don’t stop now!! Also 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.

November’s Baby Got Back Glutes Challenge Week 2

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Happy Monday everyone!! I hope you all had a great weekend and are ready for our second week of the glutes challenge. This week we are going to increase the repetitions of each exercise. So I hope you all are ready to push yourself harder this week. Let’s go!!

*Challenge Rules*

We will perform exercises that are going to hit our gluteus minimus, medius, and maximus. Throughout the month we will increase the number of repetitions of each exercise. Make sure you finish one exercise before moving on to the next one. Also if you need to take a break during an exercise then do them in sets of at least 10 and try not to rest longer than 30 seconds to 1 minute.

Week 2

(Beginners)

  • 40 Glute Bridges
  • 40 Step Ups
  • 40 Squats
  • 40 Walking Lunges
  • 40 Jump Squats
  • 40 Split Jumps
  • 40 Deadlifts
  • 40 Plié Squats
  • 40 Bulgarian Lunges
  • 40 Donkey Kicks

(Intermediate)

  • 50 Glute Bridges
  • 50 Step Ups
  • 50 Squats
  • 50 Walking Lunges
  • 50 Jump Squats
  • 50 Split Jumps
  • 50 Deadlifts
  • 50 Plié Squats
  • 50 Bulgarian Lunges
  • 50 Donkey Kicks

(Advanced)

  • 60 Glute Bridges
  • 60 Step Ups
  • 60 Squats
  • 60 Walking Lunges
  • 60 Jump Squats
  • 60 Split Jumps
  • 60 Deadlifts
  • 60 Plié Squats
  • 60 Bulgarian Lunges
  • 60 Donkey Kicks

*Remember*

You can perform any of these exercises at the gym or in the comfort of your own home. If you have access to dumbbells or barbell use them if you want to make the exercises more challenging. You can also just use your body weight for the exercise if you do not have any equipment and still get a great workout. 

Keep working hard to get those glutes tight and firm!! Also 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.

 

November’s Baby Got Back Glutes Challenge

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Happy Monday everyone!! I hope you all enjoyed last month’s challenge and are ready to tackle a new obstacle. This month back by popular demand we are going to do the baby got back glutes challenge. I commonly get asked about some of the best exercise to help build a nice round and firm backside. So that is why this month we will focus on 10 of the best exercises that target our glutes and will assist with giving us those backsides we always wanted!!

*Challenge Rules*

We will perform exercises that are going to hit our gluteus minimus, medius, and maximus. Throughout the month we will increase the number of repetitions of each exercise. Make sure you finish one exercise before moving on to the next one. Also if you need to take a break during an exercise then do them in sets of at least 10 and try not to rest longer than 1 minute in between.

Week 1

(Beginners)

  • 30 Glute Bridges
  • 30 Step Ups
  • 30 Squats
  • 30 Walking Lunges
  • 30 Jump Squats
  • 30 Split Jumps
  • 30 Deadlifts
  • 30 Plié Squats
  • 30 Bulgarian Lunges
  • 30 Donkey Kicks

(Intermediate)

  • 40 Glute Bridges
  • 40 Step Ups
  • 40 Squats
  • 40 Walking Lunges
  • 40 Jump Squats
  • 40 Split Jumps
  • 40 Deadlifts
  • 40 Plié Squats
  • 40 Bulgarian Lunges
  • 40 Donkey Kicks

(Advanced)

  • 50 Glute Bridges
  • 50 Step Ups
  • 50 Squats
  • 50 Walking Lunges
  • 50 Jump Squats
  • 50 Split Jumps
  • 50 Deadlifts
  • 50 Plié Squats
  • 50 Bulgarian Lunges
  • 50 Donkey Kicks

*Remember*

You can perform any of these exercises at the gym or in the comfort of your own home. If you have access to dumbbells or barbell use them if you want to make the exercises more challenging. You can also just use your body weight for the exercise if you do not have any equipment and still get a great workout.

I hope everyone is looking forward to the new challenge and ready to work hard. Time to work on getting the tight and firm glutes your always wanted!!

Also 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!!

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Hey everyone!! Sorry that I’m late posting this month’s new challenge. I just got back from the Bahamas and didn’t have the best wifi available there. I hope you all did well completing the cardio challenge last month and are ready for something new in August. This month we are going to focus on getting our lower body stronger. I hope you all are ready to have nice toned 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 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 2-3 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 3-4 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.

Baby Got Back Glutes Challenge Week 4

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We are now entering the last week of our glutes challenge. Your glutes should be feeling and looking good. Today we will increase the repetitions of each exercise for the last time. So everyone keep working hard and finish strong!

*Challenge Rules*

We will perform exercises that are going to hit our gluteus minimus, medius, and maximus. Throughout the month we will increase the number of repetitions of each exercise. Make sure you finish one exercise before moving on to the next one. Also if you need to take a break during an exercise then do them in sets of at least 10 and try not to rest longer than 30 seconds to 1 minute.

Week 4

(Beginners)

  • 60 Glute Bridges
  • 60 Step Ups
  • 60 Squats
  • 60 Walking Lunges
  • 60 Jump Squats
  • 60 Split Jumps
  • 60 Deadlifts
  • 60 Plié Squats
  • 60 Bulgarian Lunges
  • 60 Donkey Kicks

(Intermediate)

  • 70 Glute Bridges
  • 70 Step Ups
  • 70 Squats
  • 70 Walking Lunges
  • 70 Jump Squats
  • 70 Split Jumps
  • 70 Deadlifts
  • 70 Plié Squats
  • 70 Bulgarian Lunges
  • 70 Donkey Kicks

 (Advanced)

  • 80 Glute Bridges
  • 80 Step Ups
  • 80 Squats
  • 80 Walking Lunges
  • 80 Jump Squats
  • 80 Split Jumps
  • 80 Deadlifts
  • 80 Plié Squats
  • 80 Bulgarian Lunges
  • 80 Donkey Kicks

*Remember*

You can perform any of these exercises at the gym or in the comfort of your own home. If you have access to dumbbells or barbell use them if you want to make the exercises more challenging. You can also just use your body weight for the exercise if you do not have any equipment and still get a great workout. 

Let’s finish this last week of the challenge 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.