That’s right everyone it’s time for our first annual LFA Olympics! This is where your training pays off as you try to beat your trainers and other LFA’ers for prizes and bragging rights. There will be something for everyone at our olympics: speed, agility, balance, strength and over all good looks! Just kidding on the last one…

You will be given a score card where you can keep track of your points for prizes that include:
-Gift Certificates
-Personal training
-CASH!

Even if you don’t win a prize, you are likely to beat your trainer in something–that much is for sure! There will be a $5 registration fee for all participants that will be due on Wednesday, September 21 (9/21/11). If you’d like to spectate you can do that while you enjoy some refreshments all for free! If you would like to donate a prize for your entry that is much appreciated.

The LFA Olympics are set to take place on September 24, 2011 from 12:00-3:00pm. Contact us with any questions. Hope to see you there!

Here we are ready for another fitness challenge! Are you ready for the next level in your workout? It will be difficult. If it wasn’t, it wouldn’t be called #2.

This 4 week program will be challenging but I have confidence that you all will be successful. Set some goals for yourselves and get ready to get busy.

This challenge officially starts Monday the 14th of June and will run us for one month. Ending July 14th. I want you to do this at least 3x’s a week. I will be doing it 6x’s a week for maximum results. Be reasonable and keep track of your progress.

Exercise 1
Jump rope!
Week 1: 3 sets at 2 minutes
Week 2: 3 sets at 4 minutes
Week 3: 3 sets at 6 minutes
Week 4: 3 sets at 8 minutes

Exercise 2
Hanging leg raises!
There are 3 ways that are acceptable.
Knees to elbows.
Toes to bar.
Knees to bar.

Week 1: 5 sets of 3
Week 2: 5 sets of 6
Week 3: 5 sets of 9
Week 4: 5 sets of 12
See pictures below.

Exercise 3
One arm push-ups
Week 1: 5 sets of 3 per arm
Week 2: 5 sets of 5 per arm
Week 3: 5 sets of 7 per arm
Week 4: 5 sets of 9 per arm
See picture below

Exercise 4
Full extension close grip pull-ups
Week 1: 5 sets of 3
Week 2: 5 sets of 5
Week 3: 5 sets of 7
Week 4: 5 sets of 9
See picture below

If this seems easy to you or you try it and find some things easier than others. Then go ahead and ad 2 to the specific set. This is highly recommended for the guys doing the challenge. Ladies if you are having trouble doing the full extension pull-ups, please use some type of slight assistance. If that doesn’t do the trick try a regular pull-up and push to get lower then 90 degrees till you reach your goal of full extension.

If you have any questions leave them in the comments and we will help you out! Good luck.