- 40 Push Ups
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.
(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:
- Side Crunches
- Toe Touches
- Leg Raises
- Flutter Kicks
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
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.
(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
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 firstname.lastname@example.org.