November’s Baby Got Back Challenge Week 4

squat

We are now entering the last full 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 2

glutes

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 are ready for a new challenge.. 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.

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!!

August Leg Challenge Week 2

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Hey everyone!! I hope you all had a great weekend and are ready to start our second week of our leg challenge. How are those legs feeling? Hopefully you were able to get a good burn last week. Now it’s time to look forward to working hard this week and continue toning our legs. So let’s get started!!

 *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 3

(Beginners)

  • 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 2 sets of this circuit)

 (Intermediate)

  • 40 Regular Squats
  • 40 Forward Lunges
  • 40 Plié Squats
  • 40 Side Lunges
  • 40 Calf Raises
  • 40 Jump Squats
  • 40 Jump Lunges
  • 1 Minute and 15 Seconds Wall Sit
  • 1 Minute and 15 Seconds Jump Rope

(Perform 2 sets of this circuit)

 (Advanced)

  • 50 Regular Squats
  • 50 Forward Lunges
  • 50 Plié Squats
  • 50 Side Lunges
  • 50 Calf Raises
  • 50 Jump Squats
  • 50 Jump Lunges
  • 1 Minute and 30 Seconds Wall Sit
  • 1 Minute and 30 Seconds Jump Rope

(Perform 3 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 multiple sets before moving on to the next exercise.*

Continue working hard and finishing out the month strong.  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.

August Leg Challenge Week 1

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Happy Monday everyone!! I hope ya’ll enjoyed completing the cardio challenge last month and are ready for something new in August. The past few months we have worked on our arms, abs, and improving our cardiovascular levels up. 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.

July Cardio Challenge Week 3

spin bike

We are almost halfway through our cardio challenge. Hopefully everyone is pushing themselves and feeling stronger endurance wise. This week we are going to continue increasing the duration of each day. Remember we are focusing on increasing our heart rate as well as blood circulation. Doing cardio helps increase you endurance level, burn calories, and can assist with getting rid of body fat. Now lets finish the rest of the month of strong!!

*Challenge Rules*

Every day you will perform a different type of cardio exercises for a certain duration. Each week we will increase the intensity and duration of each exercise.

Week 3

Monday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).*

Tuesday:

running

Enjoy the outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 20-25 minutes (beginners), 30-35 minutes (intermediate), and 40 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 25 minutes (beginners), 35 minutes (intermediate), and 45 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Wednesday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. On this day you could also play basketball or soccer.

*Most classes last for 30-60 minutes*

Thursday:

cardio

Use cardio machines such as treadmill, ellipitcal, stairmaster, recumbent bike, etc.

*Perform cardio for 30-35 minutes (beginners), 35-40 minutes (intermediates), and 40-45 minutes (advance).*

Alternative for people who do not have access to any type of cardio machines can perform total body cardio exercises listed below.

  • Jumping Jacks
  • High Knees
  • Push Ups
  • Jump Squats
  • Mountain Climbers
  • Split Lunges
  • Burpees
  • Jump Rope

*4-5 sets of 15 repetitions (beginners), 25 repetitions (intermediates), and 35 repetitions (advanced).

Friday:

running

Enjoy the great outdoors by doing a brisk walk, run, sprint, do bleachers, do hills, jump rope, etc.

*Duration for any activity involving fast paced running (such as sprints, bleachers and hills) should last 20-25 minutes (beginners), 30-35 minutes (intermediate), and 40 minutes (advanced). Duration for slow paced running (such as jogging) or brisk walk should last 25 minutes (beginners), 35 minutes (intermediate), and 45 minutes (advanced).  Duration for jump rope is 10 minutes (beginners), 15 minutes (intermediates), and 20 minutes (advanced).*

Saturday:

bodypump

Take a cardio based class such as Zumba, kickboxing, boxing, or any style of dancing. You could also play basketball or soccer. 

*Most classes last for 30-60 minutes*

Sunday:

Rest & Stretch!!

Remember sweating is a good thing and keep burning those calories!! It is never too late to start the challenge or tell someone about it. Also If you ever feel defeated and need any encouragement feel free to leave me a post, a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.