Weekly Challenge: Take the Stairs!!

We all are looking to make better changes in order to live healthier life’s. One thing that must of us come in contact with on a daily basis or stairs. Whether if it’s stairs at work, in a parking garages, at our apartments, the mall, etc.we tend to try to avoid them. It’s very common for most of us to choose the elevator or escalators because it’s faster and let’s be honest the easier thing to do. So this week I thought it would be a great time to challenge ourselves by taking the stairs only. There are plenty benefits of taking the stairs such as increase our endurance, stamina, also helps to tone our leg muscles. So go out there today and start taking the stairs!! You will be happy you did!!

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

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  • 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

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  • 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

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  • 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

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  • 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.

March 3000 Squat Challenge Week 4

squat 99 problems

Hey everyone!! We are heading into week 4 of our squat challenge. At this point you should be able to do close to 100 or more squats a day with no problem. These last two weeks of the challenge I want you to increase the intensity of your squats and add some more advanced squats in your weekly workout. Today I will show you three new types of squats that are advanced that you can do throughout the remainder of 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, “Small daily improvements are the key to staggering long-term results.”

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 would not 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.*

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.

October Plank Challenge Week 4

Happy Monday Everyone!! I hope you all had a great weekend and are ready to finish the last few days of our plank challenge. There are only four days remaining which means we all should be close to reaching our final goals of holding a plank for a total of three to five minutes. With all the hard work we put in this month don’t stop now. Continue to push through and finish strong!

*Challenge Rules*

Throughout the month we will increase the duration we hold the plank for. The goal regardless of your fitness level is to continue increasing how long you can hold a plank. The goal is to be able to hold a plank for 3 minutes (beginners), 4 minutes (intermediate), and 5 minutes (advanced) by the end of the month. 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.

Week 4 (Beginners)

Monday: 2 minutes 30 seconds

Tuesday: 2 minute 45 seconds

Wednesday: 3 minutes

Thursday: 3 minutes

Week 4 (Intermediate)

Monday: 3 minute 30 seconds

Tuesday: 3 minute 45 seconds

Wednesday: 4 minutes

Thursday: 4 minutes

Week 4 (Expert)

Monday: 4 minutes 30 seconds

Tuesday: 4 minutes 45 seconds

Wednesday: 4 minutes

Thursday: 4 minutes

*Remember*

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. Also for the advanced people feel free to do different variations of planks such as on your hands, side planks, reverse plank, etc.

Finish working hard and 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.

October Plank Challenge Week 3

Happy Monday everyone!! I apologize for not posting last week but still hope everyone still worked on improving your plank times. The remaining two weeks in our challenge we are going to continue increasing how long we can hold our planks. So keep up the hard work and remember planks can help increase our upper body, core, and lower body strength along the front side of your body. Doing planks on a consistent basis you are also able to increase your flexibility and improve your posture.

*Challenge Rules*

Throughout the month we will increase the duration we hold the plank for. The goal regardless of your fitness level is to continue increasing how long you can hold a plank. You can do any variation of a plank. Examples of different planks are plank to push position, plank on hands, side plank, reverse plank to name a few. The goal is to be able to hold a plank for 3 minutes (beginners), 4 minutes (intermediate), and 5 minutes (advanced) by the end of the month. 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.

Week 3 (Beginners)

Monday: 55 seconds

Tuesday: 55 seconds

Wednesday: 60 seconds

Thursday: 60 seconds

Friday: 1 minute 5 seconds

Saturday: 1 minute 10 seconds

Sunday: 1 minute 10 seconds

Week 3 (Intermediate)

Monday: 1 minute 10 seconds

Tuesday: 1 minute 15 seconds

Wednesday: 1 minute 30 seconds

Thursday: 1 minute 45 seconds

Friday: 2 minutes

Saturday: 2 minutes

Sunday: 2 minutes 15 seconds

Week 3 (Expert)

Monday: 2 minutes 15 seconds

Tuesday: 2 minutes 30 seconds

Wednesday: 2 minutes 45 seconds

Thursday: 2 minutes 45 seconds

Friday: 3 minutes

Saturday: 3 minutes

Sunday: 3 minutes 15 minutes

*Remember*

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. Also for the advanced people feel free to do different variations of planks such as on your hands, side planks, etc.

Keep working hard through week 3!! 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.

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