Wow… the fifth and final week of the challenge is upon us. Pat yourself on the back… and then again because not only did you commit to the challenge, but with the premium challenge pack, you made a commitment to giving this challenge and YOURSELF top priority! Even if you missed some workouts, ate some not-so-healthy meals or stopped the challenge early, your go all out attitude is what will take you far even after this challenge.
Through the premium challenge pack, I feel like we had a special bond. When I type here and send you those exclusive emails, it truly feels like I’m writing to you, my girlfriend! I can’t wait to continue this premium option so we can further our fitness and friendships!
I’m thinking in the near future we add some extra special things like organizing a place for all of us premium babes to chat a bit more and privately!
Alright… here we go… give this last week your best effort!
*Don’t forget to swing by LaurenGleisberg.com every AM for the BeYOUtiful daily “exercise” + photo challenge as well as that day’s blog post with more tips, motivation, recipes and community spotlights!
WORKOUT NOTES:
Superset – perform these 2 exercises back to back without rest; rest after both exercises have been performed. Complete the suggested amount of sets/round before moving on
Page Numbers – after each movement, I’ve noted the page number the workout demonstration can be found on in your Exercise Photo Library. This week, you may notice yourself having to look up a few more than usual, but as we get going, you’ll get the hang of these exercises and remember them by name!
Get some meals prepped, stretch out, and enjoy your Sunday!
LOWER BODY STRENGTH WORKOUT:
SUPERSET 1 (complete 3x before moving on):
20 reps (each side) – Fire Hydrants, pg 4
12 reps – Stiff Leg Deadlifts (Dumbbell or Barbell), pg 11
SUPERSET 2 (complete 3x before moving on):
20 reps – Kneeling Hip Thrusts (Dumbbell or Barbell), pg 5
12 reps – Back Squats (Dumbbell or Barbell), pg 2
SUPERSET 3 (complete 3x before moving on):
20 reps (each side) – Glute Kickbacks (Band or Cable), pg 4
12 reps (each side) – Reverse Lunges (Dumbbell), pg 8
SUPERSET 4 (complete 3x before moving on):
15 reps – Glute Bridge Walk Outs pg 4
12 reps (each side) – Side Step Ups (Dumbbell), pg 9
CARDIO ADD ON PLAN WORKOUT:
15 minutes steady state cardio (running, walking, swimming, biking, stair stepping, or cardio machine)
UPPER BODY JUMP ROPE CIRCUIT WORKOUT:
CIRCUIT 1 (complete 4x before moving on):
15 reps – Wide Curls (Dumbbell), pg 12
30 sec – Jump Rope (or motions or Jumping Jacks)
15 reps – Together Curls (Dumbbell), pg 11
CIRCUIT 2 (complete 4x before moving on):
15 reps (each side) – Tricep Kickbacks (Band or Cable), pg 12
30 sec – Jump Rope (or motions or Jumping Jacks)
10 reps – Tricep Close Stance Push Ups, pg 12
CIRCUIT 3 (complete 4x before moving on):
12 reps (each side) – Static Shoulder Side Lateral Raises (Dumbbell), pg 11
30 sec – Jump Rope (or motions or Jumping Jacks)
15 reps – Shoulder Push Ups, pg 9
HIIT Cardio Pavement or Treadmill Workout:
Warm Up:
2 mins – walking (moderate pace / ~3.5)
HIIT (complete 5 rounds):
1 min – jog (quick pace / ~5.5)
30 sec – run (quicker pace / ~6.5)
1 min – jog (quick pace / ~5.5)
30 sec – sprint (fast pace / 8.0+)
1 min – jog (quick pace / ~5.5)
30 sec – walk (moderate pace / ~3.5)
Cool Down:
2 mins – walking (moderate pace / ~3.5)
WEIGHTED ABS (complete 3 rounds):
10 reps – Sit Ups (Dumbbell), pg 10
10 reps – Reverse Crunch, pg 8
10 reps – Russian Twists (Dumbbell), pg 8
10 reps – Toe Touches, pg 11
3 sets of 15 reps (each side) – Incline Single Arm Rows (Dumbbell), pg 6
SUPERSET (complete 3x before moving on)
12 reps – Chest Press (Dumbbell or Barbell), pg 3
12 reps – Arnold Shoulder Press (Dumbbell), pg 2
3 sets of 15 reps – Reverse Grip Rows (Barbell or Dumbbell), pg 8
SUPERSET (complete 3x before moving on)
12 reps – Flyes (Dumbbell), pg 4
12 reps – Alternating Shoulder Taps, pg 2
3 sets of 10 reps – Bear Walk to Push Up, pg 2
CARDIO ADD ON PLAN WORKOUT:
10 min “sprints” – on pavement, a treadmill, bike or elliptical, perform 30 seconds of sprints (aka maximum intensity) followed by 30 seconds of complete rest. Repeat for 10 minutes.
LOWER BODY CIRCUIT WORKOUT:
SUPERSET 1 (complete 3x before moving on):
15 reps (each side) – Curtsy Lunges, pg 3
10 reps – Box Jumps, pg 2
SUPERSET 2 (complete 3x before moving on):
15 reps – Ski Squats (Dumbbell), pg 10
10 reps – Pop Squats, pg 7
SUPERSET 3 (complete 3x before moving on):
15 reps – Stiff Leg Deadlifts (Dumbbell), pg 10
8 reps (each side) – Alternating Jumping Lunges, pg 2
SUPERSET 4 (complete 3x before moving on):
15 reps – Overhead Squats (Dumbbell), pg 7
10 reps – Squat Jumps, pg 10
CARDIO ADD ON PLAN WORKOUT:
10 min Kettlebell Swings – 30 seconds swing, 30 seconds rest (repeated for 10 mins)
CARDIO WORKOUT:
35 minutes steady state cardio (ex: biking, walking, jogging, swimming, elliptical, stair stepper, hiking, etc.)
CORE (complete 4 rounds)
15 reps – Supermans, pg 11
30 sec – Side plank (right), pg 9
30 sec – Side plank (left), pg 9
Maximum hold – Plank, pg 7
Leave a comment