Legs:
-Smith machine squats
-Superset with smith machine split squats
-Barbell deadlifts
-Superset with barbell reverse lunges
-Leg press
-Leg extensions
Glute Emphasized Circuit:
3 movements (2 plyometric & 1 body weight) preformed in sequence to elevate the heart rate (=calorie burning) and target the glutes (=build the booty) – available on today’s dollar a day download.
Dollar a Day Training: For those interested in lifting, tightening, and rounding the booty, I am sharing the glute emphasized circuit and 5 of my personal training tips for this workout on how to transform these compound movements into movements that target the glutes! Form is everything and small adjustments can lead to dramatic differences in the muscles emphasized.
buy
You CAN shape your legs! You CAN build a booty.
all have the same 24 hours; it’s what you do with those 24 hours that
makes a difference. Three simple changes that have helped me achieve
more in a day: 1) Less TV/movies – I rarely watch the television; allow
it to be a treat every now and then but get out of the habit of sitting
on your bed/couch and letting time pass you by. This also cuts back on
mindless snacking in front of the TV 2) Schedule a workout – find a time
each day that will work for you. This way, you will open up space in
your day for other tasks/activities 3) Plan your meals ahead. Don’t
waste time in the grocery store and kitchen; use a meal plan to prepare
food in mass quantities ahead of time for grab and go options
kitchen. I know exactly what I’m going to eat next, which aligns nicely
with my simplistic clean eating style. Those of you who have this week’s
meal plan may notice the slight changes in this pictured meal than the
plan – I’m always improvising; for instance, today I wanted to
substitute tomatoes for spinach! I stick to my macros for each meal but
am always sure to enjoy and feel satisfied. This is a lifestyle and I
create my meal plans so that each meal is tasty and enjoyable!
Hey Lauren I just purchased your dollar a day workout today. I usually use my total gym(everyday). But I'm trying to branch out and do different things. However if ind myself googling allot of the exercises you use because I'm not sure on the correct formation. Would u think about doing a YouTube video with some of these exercises you use frequently in you dollar a days. Just an idea.
Thanks
Ps
Thanks for making this journey so much easier for me!
Hi there! Aw I'm so glad you decided to venture out! I totally understand that problem as that is what I often did when I began my fitness journey! I have something planned in the future to clear that up, but as of now YouTube will probably be best! The problem I run into with videos at the gym is all the other gym go-ers lol.
Thanks for the feedback – I will def keep it in mind!
XO
Hi Lauren, I'm thinking about purchasing your dollar a day workout because I've been following you for a while and love your personal results, I was just wondering though, do you have any suggestions on how to not bulk the thighs but build the butt? I'm slender all over, except my thighs tend to put on muscle really fast, a lot of people ask me if I'm a softball player (which I've never been). I really want to slim out my thighs and build my butt, do you think your workout can do that?
Hi Rima,
Definetely! I would suggest a combination of the workout AND the meal plan. Muscle is actually more dense than fat, meaning that if you build muscle it will take up less space on your body than an equal weight of fat work (=you get "smaller"). The workouts will help build the muscle in the glutes, while the meal plan will help shed fat!
Best of luck! Let me know if I can help in any other ways!
Hi Lauren,
I was an athlete all my life so I have thighs disproportional to the rest of my body and I'm really hoping to tone them down and loose a little fat all over. I've been doing your workouts and eating according to meal plans, but I feel I've plateaued. Do you thing I should decrease the macros on the meal plans for my personal use? Or should I still loose weight while using it?
Thank you for all of your help. You're an inspiration to tons of people you don't even know!