March 3000 Squat Challenge Week 2

squat quote

We are officially nine days into our 3000 squat challenge. How are you feeling? Your legs should definitely be burning because I know mine are. Today I will show you three different types of squats you can do throughout the month to help switch up your workouts. Doing the same style of squats every time will get boring and you’ll end up getting 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, “Nothing worth having was ever achieved without effort”.

Different Types of Squats:

Body Weight Squats
Jump Squats
Overhead Squats
Dumbbell Squats
Medicine Ball Squats
Plie Squats

So let’s go out and work hard this week and get those 100 squats in daily!! Remember you can always 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!!

squat

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

 

 

New Year New You Week 4

photo (1)

Happy Monday everyone!! We are now entering our last week of our challenge. I hope you all have been pushing yourself and working hard. During this last week we are going to increase the number of exercise and/or repetitions. For my first timers and beginners you are still working on building that foundation to consistently stay on a weekly workout schedule. For all my intermediates and advance people we are still working on improving your current fitness level. Let’s all finish the month off strong!!

Week 4

(Jan 26 – Jan 31)

First Timers & Beginners

I know if you’re a first timer to working out it might seem difficult at first to working out several times a week so I made a realistic schedule for you. First timers and beginners will have 3 days of weight lifting and 2 days of cardio. You will also get in abs 3 times a week. You can do these workouts at the gym or the comfort of your own home. Also if your schedule doesn’t allow you to work out this many times yet don’t be discouraged. You can combine your weight lifting and cardio workouts together that way your working out 3 times a week instead of 5. Also if time is an issue just make sure you get at least 30 minutes in on weight lifting as well as when you do cardio. Remember you are working on building a consistent habit of working out on a regular basis. So working out some is better than not working out at all!!

*Challenge Rules*

Upper body days: Perform 6 exercises and do 5 sets of 15-20 reps of light weight. Perform 10-15 reps on the push ups and dips. Exercise examples: push ups, chest press, tricep extensions, dips, dumbbell row, bicep curls, shoulder press, and lateral raise. Lower body days: Perform 6 exercises and do 5 sets of 15-20 reps of light weight. Exercise examples: squats, lunges, sumo squats, jump squats, split jumps, plie squats, calf raises, side lunges, and leg press. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 6 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tuesday: Cardio/Abs
Wed: Lower Body
Thurs: Rest/Abs
Fri: Total Body
Saturday: Cardio/Abs
Sunday: Rest/Stretch

(Intermediate)

*Challenge Rules*

Upper body days: Perform 8 exercises while doing 5 sets of 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest fly, tricep extensions, dips, dumbbell row, bent over row, bicep curls, hammer curl, shoulder press, frontal raise and lateral raise. Lower body days: Perform 8 exercises while doing 5 sets of 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squat, leg press, reverse lunges,  calf raises, step ups and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 6 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tue: Cardio/Abs
Wed: Lower Body
Thur: Cardio/Abs
Fri: Total Body
Sat: Cardio/Abs
Sun: Rest

(Advance)

*Challenge Rules*

Upper body days: Perform 5-6 exercises from each body group while doing 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest flys, incline chest press, incline chest flys, tricep extensions, dips, pressdowns, pulldowns, skullcrusher, lat pulldowns, dumbbell row, bent over row, single arm row, bicep curls, hammer curl, barbell curl, reverse curl, shoulder press, frontal raise, upright row and lateral raise. Lower body days: Perform 7-8 exercises while doing 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squats, leg press, calf raises, reverse lunges and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 6 exercise and do 3 sets of 10-20 repetitions. Ab exercises examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Chest/Triceps/Abs
Tue: Back/Biceps
Wed: Legs/Abs
Thurs: Shoulders
Fri: Cardio/Abs
Sat: Total Body or Cardio
Sun: Rest

*Remember*

If you have access to weights please incorporate them into your workout. Using weights will assist more with building muscle mass. But no worries if you don’t have any access a gym or weights because using your body weight will be fine also. Lastly, remember to stretch everyday whether you workout or not.

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

New Year New You Challenge Week 3

better you

Hey everyone!! We are now entering our third week of our New Year challenge. Everyone should definitely be feeling the burn from the workouts so far. This week we are going to increase the number of exercise and/or repetitions throughout the week. For my first timers and beginners we are still working on building that foundation to consistently stay on a weekly workout schedule. For all my intermediates and advance people we are working on improving our current fitness level. So I hope everyone is ready this week to push yourself to the limit with the weekly weight training, cardio and abs workout.

Week 3

(Jan 19 – Jan 24)

First Timers & Beginners

I know if you’re a first timer to working out it might seem difficult at first to working out several times a week so I made a realistic schedule for you. First timers and beginners will have 3 days of weight lifting and 2 days of cardio. You will also get in abs 3 times a week. You can do these workouts at the gym or the comfort of your own home. Also if your schedule doesn’t allow you to work out this many times yet don’t be discouraged. You can combine your weight lifting and cardio workouts together that way your working out 3 times a week instead of 5. Also if time is an issue just make sure you get at least 30 minutes in on weight lifting as well as when you do cardio. Remember you are working on building a consistent habit of working out on a regular basis. So working out some is better than not working out at all!!

*Challenge Rules*

Upper body days: Perform 6 exercises and do 4 sets of 15-20 reps of light weight. Perform 10-15 reps on the push ups and dips. Exercise examples: push ups, chest press, tricep extensions, dips, dumbbell row, bicep curls, shoulder press, and lateral raise. Lower body days: Perform 6 exercises and do 4 sets of 15-20 reps of light weight. Exercise examples: squats, lunges, sumo squats, jump squats, split jumps, plie squats, calf raises, side lunges, and leg press. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 5 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tuesday: Cardio/Abs
Wed: Lower Body
Thurs: Rest/Abs
Fri: Total Body
Saturday: Cardio/Abs
Sunday: Rest/Stretch

(Intermediate)

*Challenge Rules*

Upper body days: Perform 8 exercises while doing 4 sets of 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest fly, tricep extensions, dips, dumbbell row, bent over row, bicep curls, hammer curl, shoulder press, frontal raise and lateral raise. Lower body days: Perform 8 exercises while doing 4 sets of 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squat, leg press, reverse lunges,  calf raises, step ups and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 5 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tue: Cardio/Abs
Wed: Lower Body
Thur: Cardio/Abs
Fri: Total Body
Sat: Cardio/Abs
Sun: Rest

(Advance)

*Challenge Rules*

Upper body days: Perform 4-5 exercises from each body group while doing 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest flys, incline chest press, incline chest flys, tricep extensions, dips, pressdowns, pulldowns, skullcrusher, lat pulldowns, dumbbell row, bent over row, single arm row, bicep curls, hammer curl, barbell curl, reverse curl, shoulder press, frontal raise, upright row and lateral raise. Lower body days: Perform 6-7 exercises while doing 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squats, leg press, calf raises, reverse lunges and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 5 exercise and do 3 sets of 10-20 repetitions. Ab exercises examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Chest/Triceps/Abs
Tue: Back/Biceps
Wed: Legs/Abs
Thurs: Shoulders
Fri: Cardio/Abs
Sat: Total Body or Cardio
Sun: Rest

*Remember*

If you have access to weights please incorporate them into your workout. Using weights will assist more with building muscle mass. But no worries if you don’t have any access to a gym or weights because using your body weight will be fine also. Lastly, remember to stretch everyday whether you workout or not.

I hope everyone has a great week and continues working hard on reaching your fitness goals. Remember all this hard work will pay off if you just stay 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

 

New Year New You Challenge Week 2!!

fitness pic 1

Hey everyone!! We are now entering our second week of our New Year challenge. Everyone should definitely be feeling the burn from the workouts so far. This week we are going to increase the number of exercise and/or repetitions throughout the week. For my first timers and beginners we are still working on building that foundation to consistently stay on a weekly workout schedule. For all my intermediates and advance people we are working on improving our current fitness level. So I hope everyone is ready this week to push yourself to the limit with the weekly weight training, cardio and abs workout.

Week 2

(Jan 12 – Jan 18)

First Timers & Beginners

I know if you’re a first timer to working out it might seem difficult at first to working out several times a week so I made a realistic schedule for you. First timers and beginners will have 3 days of weight lifting and 2 days of cardio. You will also get in abs 3 times a week. You can do these workouts at the gym or the comfort of your own home. Also if your schedule doesn’t allow you to work out this many times yet don’t be discouraged. You can combine your weight lifting and cardio workouts together that way your working out 3 times a week instead of 5. Also if time is an issue just make sure you get at least 30 minutes in on weight lifting as well as when you do cardio. Remember you are working on building a consistent habit of working out on a regular basis. So working out some is better than not working out at all!!

*Challenge Rules*

Upper body days: Perform 6 exercises and do 4 sets of 15-20 reps of light weight. Perform 10-15 reps on the push ups and dips. Exercise examples: push ups, chest press, tricep extensions, dips, dumbbell row, bicep curls, shoulder press, and lateral raise. Lower body days: Perform 6 exercises and do 4 sets of 15-20 reps of light weight. Exercise examples: squats, lunges, sumo squats, jump squats, split jumps, plie squats, calf raises, side lunges, and leg press. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 5 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tuesday: Cardio/Abs
Wed: Lower Body
Thurs: Rest/Abs
Fri: Total Body
Saturday: Cardio/Abs
Sunday: Rest/Stretch

(Intermediate)

*Challenge Rules*

Upper body days: Perform 8 exercises while doing 4 sets of 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest fly, tricep extensions, dips, dumbbell row, bent over row, bicep curls, hammer curl, shoulder press, frontal raise and lateral raise. Lower body days: Perform 8 exercises while doing 4 sets of 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squat, leg press, reverse lunges,  calf raises, step ups and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 5 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tue: Cardio/Abs
Wed: Lower Body
Thur: Cardio/Abs
Fri: Total Body
Sat: Cardio/Abs
Sun: Rest

(Advance)

*Challenge Rules*

Upper body days: Perform 4-5 exercises from each body group while doing 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest flys, incline chest press, incline chest flys, tricep extensions, dips, pressdowns, pulldowns, skullcrusher, lat pulldowns, dumbbell row, bent over row, single arm row, bicep curls, hammer curl, barbell curl, reverse curl, shoulder press, frontal raise, upright row and lateral raise. Lower body days: Perform 6-7 exercises while doing 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squats, leg press, calf raises, reverse lunges and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 45-60 minutes. Abs: Choose 5 exercise and do 3 sets of 10-20 repetitions. Ab exercises examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Chest/Triceps/Abs
Tue: Back/Biceps
Wed: Legs/Abs
Thurs: Shoulders
Fri: Cardio/Abs
Sat: Total Body or Cardio
Sun: Rest

*Remember*

If you have access to weights please incorporate them into your workout. Using weights will assist more with building muscle mass. But no worries if you don’t have any access to a gym or weights because using your body weight will be fine also. Lastly, remember to stretch everyday whether you workout or not.

I hope everyone has a great week and continues working hard on reaching your fitness goals. Remember all this hard work will pay off if you just stay 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

 

New Year New You Challenge!!

2015

Happy New Year’s everybody!! I hope you all had a great Holiday season and are ready to begin the New Year’s challenge. I thought it would be better to start the challenge on a Monday instead of on the 1st that way we got a full week in. Since it’s the beginning of 2015 it is the perfect time to establish new fitness goals. So why not start now by participating in a total body monthly challenge including of course cardio and core work? No matter what your fitness level is currently, we are going to work on improving it this year. The good thing about this challenge is we are starting the year right with a workout regiment that is putting us in position to reach greatness. The weekly workouts will include everything you need to push your body to seeing results which are weight training, cardio and abs. I hope everyone is ready for a week full of working hard!!

Week 1
(Jan 5 – Jan 11)

First Timers & Beginners

I know if you’re a first timer to working out it might seem difficult at first to working out several times a week so I made a realistic schedule for you. First timers and beginners will have 3 days of weight lifting and 2 days of cardio. You will also get in abs 3 times a week. You can do these workouts at the gym or the comfort of your own home. Also if your schedule doesn’t allow you to work out this many times yet don’t be discouraged. You can combine your weight lifting and cardio workouts together that way your working out 3 times a week instead of 5. Also if time is an issue just make sure you get at least 30 minutes in on weight lifting as well as when you do cardio. Remember you are working on building a consistent habit of working out on a regular basis. So working out some is better than not working out at all!!

*Challenge Rules*

Upper body days: Perform 5-6 exercises and do 3 sets of 15-20 reps of light weight. Perform 10-15 reps on the push ups and dips. Exercise examples: push ups, chest press, tricep extensions, dips, dumbbell row, bicep curls, shoulder press, and lateral raise. Lower body days: Perform 5-6 exercises and do 3 sets of 15-20 reps of light weight. Exercise examples: squats, lunges, sumo squats, jump squats, split jumps, plie squats, calf raises, side lunges, and leg press. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 30-45 minutes. Abs: Choose 4-5 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tuesday: Cardio/Abs
Wed: Lower Body
Thurs: Rest/Abs
Fri: Total Body
Saturday: Cardio/Abs
Sunday: Rest/Stretch

(Intermediate)

*Challenge Rules*

Upper body days: Perform 7-8 exercises while doing 3-4 sets of 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest fly, tricep extensions, dips, dumbbell row, bent over row, bicep curls, hammer curl, shoulder press, frontal raise and lateral raise. Lower body days: Perform 7-8 exercises while doing 3-4 sets of 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squat, leg press, reverse lunges,  calf raises, step ups and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 30-45 minutes. Abs: Choose 4-5 exercises and do 3 sets of 10-20 repetitions. Ab exercise examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Upper Body
Tue: Cardio/Abs
Wed: Lower Body
Thur: Cardio/Abs
Fri: Total Body
Sat: Cardio/Abs
Sun: Rest

(Advance)

*Challenge Rules*

Upper body days: Perform 4-5 exercises from each body group while doing 10-15 repetitions of heavy and light weight. Exercise examples: push ups, chest press, chest flys, incline chest press, incline chest flys, tricep extensions, dips, pressdowns, pulldowns, skullcrusher, lat pulldowns, dumbbell row, bent over row, single arm row, bicep curls, hammer curl, barbell curl, reverse curl, shoulder press, frontal raise, upright row and lateral raise. Lower body days: Perform 5-6 exercises while doing 10-15 repetitions of heavy and light weight. Exercise examples: squats, lunges, jump squats, split jumps, plie squats, side lunges, sumo squats, leg press, calf raises, reverse lunges and deadlifts. Cardio days: You can do your choice of cardio equipment, walk, run, or take a cardio based fitness class for 30-45 minutes. Abs: Choose 4-5 exercise and do 3 sets of 10-20 repetitions. Ab exercises examples such crunches, side crunches, planks, side planks, scissors, bicycles, etc.

Mon: Chest/Triceps/Abs
Tue: Back/Biceps
Wed: Legs/Abs
Thurs: Shoulders
Fri: Cardio/Abs
Sat: Total Body or Cardio
Sun: Rest

*Remember*

If you have access to weights please incorporate them into your workout. Using weights will assist more with building muscle mass. But no worries if you don’t have any access to a gym or weights because using your body weight will be fine also. Lastly, remember to stretch everyday whether you workout or not.

*What To Look Forward To*

We are working on improving our body and taking our fitness level up a notch. I know I am personally taking my fitness journey to a new level. So I hope to be able to share it with you  all. I would love to hear from you so don’t be scared to leave me a post or a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me 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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