Tag Archives: Workout

May 3000 Squat Challenge Week 4

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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.”

Bulgarian Dumbbell Split Squat

  • Stand straight two to three feet in front of the bench. Feet should be shoulder width apart and toes pointed forward.
  • Extend your left leg back, placing the top of your foot on the bench while keeping your right foot firmly planted on the floor.
  • Make sure you back is flat and squat down until your right thigh is parallel to the floor.
  • Press up through your heel, shifting your hips forward and squeezing your glutes to return to standing.
  • Stay one the same leg for desired reps and then switch legs.
  • Repeat until desired repetitions.

*ADVANCED: Use dumbbells or a barbell instead of body weight.*

Braced Squat

  • Start with your feet shoulder width apart while having your arms outstretched in front of you.
  • Squat down so your thighs are parallel to the floor.
  • While squatting down make sure you keep your arms straight stretched out in front of you.
  • Return to starting position and repeat until desired repetitions.

*You can perform this exercise with just body weight. If you want to make it more challenging you can hold a dumbbell or weight plate in your hand.*

 Prisoner Siff Squat

  • Stand with your feet shoulder width apart.
  • Rise up on your tip toes and then squat down while keeping your legs parallel.
  • Return to your starting position and repeat until desired repetitions.

 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.

May 3000 Squat Challenge Week 3

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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

Sumo Squats/Plies Squat

  •  Begin by separating your feet about 1 and a half to 2 times your hip width.
  • Turn your feet so that they face outwards about 45 degrees.
  • Inhale and bend your knees while lowering yourself towards the ground.
  • Exhale and squeeze your glutes (butt) to return to the starting position.
  • Repeat until desired repetitions.

ADVANCED: You can use a dumbbell while doing the exercise. Hold a dumbbell in your hands, so that the weight is centered between your legs. Then exhale and squeeze with your glutes to rise to the starting position.

FORM TIPS: Some people have a tendency for their knees to collapse inwards. So make sure that your knees line up with your feet. Also make sure that you keep your back straight during this lift. Do not let your back round and hunch too far forwards!!

Goblet Squats

  • Stand holding a light kettlebell or dumbbell close to your chest.
  • Squat down until your hamstrings are on your calves. Keep your chest and head up and your back straight.
  • At the bottom position pause and use your elbows to push your knees out.
  • Return to the starting position.
  • Repeat until desired repetitions

TIPS:

  • You can perform this exercise using body weight by squatting down and keeping your elbows between your knees or you can use a dumbbell/kettlebell.

Jump Split Squats

  • Stand with feet staggered (almost as if you were starting a race) and your arms at your sides.
  • Jump up as explosively as you can reaching for the ceiling with your arms.
  • While in the air alternate your front and back leg before landing.
  • Repeat until desired repetitions.

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.

May 3000 Squat Challenge Week 2

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We’ve officially knocked out six days of the 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”.

Prisoner Squats

  • Stand with your feet hip width apart and place your fingers on the back of your head, pulling your elbows and shoulders back and sticking your chest out.
  • Lower your body as far as you can by pushing your hips back and bending your knees, keeping your back straight and your abs tight.
  • Hold the squat position then slowly push yourself back to the starting position
  • Repeat until desired repetitions.

ADVANCED: Pick up your tempo and do these rapid fire to really get a burn

Overhead Squats

  •  Stand with your feet slightly wider than shoulder-width apart, toes slightly turned out.
  • Grab a rolled-up towel with an overhand grip, hands shoulder-width apart, and raise it overhead so your shoulders are roughly in-line with your heels.
  • Squat down as far as possible without letting your knees jut out past your toes.
  • Return to standing.
  • Repeat until desired repetitions.

*You can perform this exercise by just lifting your hands if you do want or do not have any dumbbells, medicine ball or a light barbell to use.*

Single Leg Squats

  • Stand with left foot on floor and right foot elevated.
  • Squat down so that your leg makes as close to a 90 degree angle as possible and making sure that your elevated foot never touches the ground.
  • Pressing through left heel, lean body slightly forward and stand up, squeezing glutes to return to the starting position.
  • Repeat as desired on that leg
  • Switch legs and repeat.

ALTERNATIVE: If you are not strong enough to do this without assistance then use a wall or hold the back of a chair to assist you.

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.*

Let’s start May off right by getting our glutes and legs right. 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.

May 3000 Squat Challenge!!

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We are officially done with our April push up challenge. I hope everyone was able to reach their goal of 1000 or more push ups. So now it is time to for our new monthly challenge. In March we worked on our arms, April we worked on our arms, and now we are going to work on our legs. May is our squat challenge. The weather is getting warmer so now it is time to get our legs ready to show off. Time to get it right and get it tight!

Squats are one of the most popular exercises used to work on our glutes and legs. I have to admit it is one of my favorite leg exercises that I love to do. So I am thrilled about this challenge. I never heard a woman say she did not want a nice backside with a pair of tone legs. Today I am going to introduce three variations of a squat. So let’s all get our squats on while building muscles in our quads, hamstrings, and glutes. We want people to hate to see us leave but love to watch us walk away!!

*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.

Regular Squats

  • Start by standing with your feet shoulder-width apart. Sit your hips back until your knees are bent at 90 degrees.
  • Squat down slowly by placing all your weight in your heels. Be sure your keep your core tight and chest up while you squat down.
  • Next return to your starting position by push up with your heels while contracting your glutes.
  • Repeat until desired repetitions.

Jump Squats

  • Start by standing with your feet shoulder-width apart. Sit your hips back until your knees are bent at 90 degrees.
  • Keep your chest up and your back straight.
  • Explode straight up until your feet leave the floor.
  • Land in the squat position.
  • Repeat until desired repetitions.

 Chair Squats

*You can do these type of squats in front of a chair, box, bench or any thing else you can sit on.*

  •  Place a chair (or whatever you are using) just behind you and stand in front of it withyour feet about hip or shoulder width apart.
  • Contract your abs and keep them tight as you bend your knees and slowly squat down towards the chair.
  •  Keep your knees behind your toes as you squat down towards the chair
  • Squeeze your glutes (butt) and hamstrings (back of your legs) to lift up out of the chair and begin extending the legs.
  • Fully extend the legs until you’re back to standing position.
  • Repeat until desired repetitions.

ADVANCED: Squat down until you’re just hovering over the chair, but not sitting all the way down.

*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.*

Let’s start May off right by getting our glutes and legs right. 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.

Weekend Workout

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Happy Satuday Everyone!! I know everyone is excited about the weekend. Saturday is a perfect day for us all to take a little bit of time out to do some type of physical activity. Normally on Saturday’s I get one last cardio workout in for the week. The weather is getting warmer so why not go outside to walk, run, ride a bike, swim, etc. Of course you could always hit the gym or take a fitness class. But you could also get a workout in right in the comfort of your home. Here is a weekend challenge that offers a total body workout that I like to do when I not able to go to the gym.

 

April Push Up Challenge Week 4

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We have exactly one week left in our push up challenge. We all should be getting close to our monthly goal of 1000 push ups or more. Hopefully by now you all have found some form of a push up that you like and can continue to do.  Today I am going to show the last two variations of a push up. Let’s finish this month of right and continue to push up to the limit!!

Challenge Rules:

The goal is to get at least 1000 push ups in by the end of the month. That is about 33 push ups a day. If your more advanced I would aim for 1500 or more push ups by the end of the month. You can either perform your daily repetitions all at once or perform them in sets of 3. Just remember to challenge yourself!!

Close Stance Push Ups

  • Start in the basic push-up position but place your hands on the ground about 2 inches apart with your arms at your sides.

  • Lower your chest as low as you can to the floor and then return to starting position keeping your elbows against your sides.

  • Raise up continuing to keep your elbows in tight.

  • Repeat until your desired repetitions.

Burpees Push Ups

  • Start in push-up position

  • Lower yourself to the ground and perform a full push-up

  • Return to starting position and then immediately stand or jump up and extend your arms overhead

  • Return back to push-up position.

  • Repeat until desired repetitions.

*You can modify all of these exercises and perform them on your knees if needed.*

Go ahead and add these new push ups in your routine. Keep me posted on how many push ups you finish with for the month either on the LMC Fitness fan page or on here.

April Push Up Challenge Week 3

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We are half way through our monthly challenge.  Hopefully you are challenging yourself and working hard toward your goal.  Continue to push yourself to the limit. Today I am going to introduce three new variations of push ups you can add for the challenge.

Challenge Rules:

The goal is to get at least 1000 push ups in by the end of the month. That is about 33 push ups a day. If your more advanced I would aim for 1500 or more push ups by the end of the month. You can either perform your daily repetitions all at once or perform them in sets of 3. Just remember to challenge yourself!!

Medicine Ball Push Ups

  • Start in traditional push-up position, with the arms placed a little wider than the shoulders and your toes on the floor to form a straight plank with your body.
  • Place the medicine ball under one palm to create an uneven surface.
  • Perform a push up normally, but focus tension on the chest as you straighten the elbows to return to the beginning of the exercise.
  • Repeat

Tips: You can make this exercise more advanced by rolling the ball back and forth alternating sides between each repetition.

 

 Diamond Push Up With Medicine Ball

 

  • Get into traditional push-up position but place your hands directly under your chest with your index fingers and thumbs spread and touching making a diamond.
  • Keep your back flat throughout the movement.
  • Lower your body until your chest nearly touches your hands.
  • Push your body back up to the starting position.
  • Repeat

 Decline Push Ups

  • Place your feet on a bench or a raised platform and get into the push-up position with your hands slightly wider than your shoulders
  • With your feet on the bench and your arms holding your body up, begin the exercise by lowering yourself down to the ground while keeping your entire body in a straight line. Make sure you’re keeping your core tight the whole time.
  • Lower your chest as close to the ground as you can, pause, then push yourself back up to starting position.
  • Repeat

 *You can modify all of these exercises and perform them on your knees if needed.*

These are some new and exciting push up exercises you can add to your workout. Next week is our final week of our challenge so I will introduce the last few new push up exercises. Keep me posted on how many push ups you get it on either the LMC Fitness fan page or on here.