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Assistant LG

ConfidenceKini Challenge: Legs + Glutes (W4D1)

Happy Memorial Day! Here is a workout you can complete at home or in the gym. If you caught my chit chat in the Sunday Schedule post, I encouraged you to take off from the gym over the weekend and enjoy a few more treats. Waittt, WHAT?!

With just 2 weeks left of the challenge, it’s really important that we know what it takes to finish out a program. In my decade of experience, I’ve found it comes down to knowing when to take a break. It’s a “pull back to push ahead” approach.

I encourage you to enjoy today to the fullest and tomorrow, let’s get ready to step up our game. 

WORKOUT OF THE DAY

This is today’s weighted workout. If you purchased the Premium Challenge Pack/Bundle, you can also access all the challenge workouts in your PDF downloadABS + ACCELERATED FAT LOSS ADD ON PLAN

This is the premium ab plan combined with cardio workouts for accelerated fat loss. This program is included in the premium challenge pack but I wanted to share some workouts this week for you to preview.

UPGRADE TO THE PREMIUM CHALLENGE:

PREMIUM CHALLENGE PACK

WHAT’S INCLUDED:

  • ALL workouts ahead of time in a downloadable PDF
  • workout summary photo for easy access during workouts + ideal for IG stories
  • Abs + Accelerated Fat Loss Plan to use alongside the challenge + after

 

OR

Premium Challenge Bundle [SAVE 10%]

Premium Challenge Pack/Ab Fat Loss Plan + Meal Plan/Weekly Meal Menus

$60  

ConfidenceKini Challenge
GET ON THE INSIDER LIST

CONFIDENCEKINI CHALLENGE – WEEK 4 SCHEDULE

There are just two weeks left of the ConfidenceKini Challenge and it’s time to lean in. Most women struggle to complete a fitness plan or challenge and I don’t want that to be us this time, so I am here to support you in finishing this out 100%.

With that said, I want you to completely take off Saturday and Sunday. Don’t think about a workout. Enjoy some treat. On Monday, I encourage you to complete the weighted workout but FROM HOME and still enjoy those treats. It will be a mental break and on Tuesday we will “begin” the week with a refreshed perspective and stronger desire. 

SUNDAY SCHEDULE: this is an overview of the week of workouts. If you’re participating in the free challenge version, you’ll swing by here (LaurenGleisberg.com) ever Am for the actual workout. Or, my suggestion is to upgrade to the Premium Challenge Pack/Bundle so you can have all the workouts ahead of time as well as the new Abs + Accelerated Fat Loss Add On Plan!

BETTER LATE THAN NEVER, SO JOIN NOW!

The ConfidenceKini Challenge is 5 week fitness, food and lifestyle challenge. This spring challenge will help you shed weight and fat, gain muscle, see definition and most importantly, feel confident in your skin! The Challenge begins Monday May 6th!

about the confidencekini challenge

 

CHOOSE YOUR CHALLENGE VERSION:

GET THE PREMIUM CHALLENGE PACK!

INCLUDED:

  • ALL workouts ahead of time in a downloadable PDF
  • workout summary photo for easy access during workouts + ideal for IG stories
  • Abs + Accelerated Fat Loss Plan to use alongside the challenge + after

Premium Challenge Pack

includes Abs + Accelerated Fat Loss Plan

-OR-

Premium Challenge Bundle [SAVE 10%]

Premium Challenge Pack/Ab Fat Loss Plan + Meal Plan/Weekly Meal Menus

$60  

-WEEKLY MEAL MENUS-

Each week of the challenge, a meal menu (aka mini cookbook) is sent out to meal plan members. Here is a preview of what we are eating this week.

Join the meal plan and receive free updates like this one forever!

 

WEEK 4 MEAL MENU PREVIEW:

  • Easy Eggs Benedict
  • Sweet Potato Nachos with Chili Cheese Sauce
  • Chickpea Sandwich
  • Berry Rice Pudding
  • Crockpot Turkey Pita with Tzatziki Sauce

JOIN THE MEAL PLAN!
Gain instant access to the ConfidenceKini Weekly Meal Menus like this one AND 100s of other recipes + the complete Meal Plan!

ConfidenceKini Challenge: Glutes (W3D5)

Let’s hit those legs and glutes for a second time this week. Frequency is what will push us closer to our goals thanks to this week’s workout split. This is a circuit style workout so expect a cardio challenge as well. Congratulations on another week of dedication to these challenge workouts. You’re doing great!

 

WORKOUT OF THE DAY

This is today’s weighted workout. If you purchased the Premium Challenge Pack/Bundle, you can also access all the challenge workouts in your PDF download

ABS + ACCELERATED FAT LOSS ADD ON PLAN

This is the premium ab plan combined with cardio workouts for accelerated fat loss. This program is included in the premium challenge pack but I wanted to share some workouts this week for you to preview.

UPGRADE TO THE PREMIUM CHALLENGE:

PREMIUM CHALLENGE PACK

WHAT’S INCLUDED:

  • ALL workouts ahead of time in a downloadable PDF
  • workout summary photo for easy access during workouts + ideal for IG stories
  • Abs + Accelerated Fat Loss Plan to use alongside the challenge + after

 

OR

Premium Challenge Bundle [SAVE 10%]

Premium Challenge Pack/Ab Fat Loss Plan + Meal Plan/Weekly Meal Menus

$60  

ConfidenceKini Challenge
GET ON THE INSIDER LIST

ConfidenceKini Challenge: LISS Cardio (W3D4)

Fiiiiiinally, a break from the weights. My body couldn’t need this more right now. In fact, I highly suggest you make this LISS day very low intensity, such as a walk. Allow those muscles to recover. Recovery is when our results come together, so enjoy it and learn to view it as beneficial for the body as opposed to “a day off.” 

WORKOUT OF THE DAY

This is today’s weighted workout. If you purchased the Premium Challenge Pack/Bundle, you can also access all the challenge workouts in your PDF download

ABS + ACCELERATED FAT LOSS ADD ON PLAN

This is the premium ab plan combined with cardio workouts for accelerated fat loss. This program is included in the premium challenge pack but I wanted to share some workouts this week for you to preview.

UPGRADE TO THE PREMIUM CHALLENGE:

PREMIUM CHALLENGE PACK

WHAT’S INCLUDED:

  • ALL workouts ahead of time in a downloadable PDF
  • workout summary photo for easy access during workouts + ideal for IG stories
  • Abs + Accelerated Fat Loss Plan to use alongside the challenge + after

 

OR

Premium Challenge Bundle [SAVE 10%]

Premium Challenge Pack/Ab Fat Loss Plan + Meal Plan/Weekly Meal Menus

$60  

ConfidenceKini Challenge
GET ON THE INSIDER LIST

ConfidenceKini Challenge: Pull Intense Circuit (W3D3)

Monday = push, Tuesday = legs, Wednesday = pull. In 3 days, we hit all our muscle groups. This is beneficial for building muscle because we can target these muscles again in the second half of the week. With other splits, there isn’t always enough time for our muscles to recover in order to work them a second time. Again, this is why I love a push/pull/legs for muscle hypertrophy! Let’s get at it!

WORKOUT OF THE DAY

This is today’s weighted workout. If you purchased the Premium Challenge Pack/Bundle, you can also access all the challenge workouts in your PDF download

ABS + ACCELERATED FAT LOSS ADD ON PLAN

This is the premium ab plan combined with cardio workouts for accelerated fat loss. This program is included in the premium challenge pack but I wanted to share some workouts this week for you to preview.

UPGRADE TO THE PREMIUM CHALLENGE:

PREMIUM CHALLENGE PACK

WHAT’S INCLUDED:

  • ALL workouts ahead of time in a downloadable PDF
  • workout summary photo for easy access during workouts + ideal for IG stories
  • Abs + Accelerated Fat Loss Plan to use alongside the challenge + after

 

OR

Premium Challenge Bundle [SAVE 10%]

Premium Challenge Pack/Ab Fat Loss Plan + Meal Plan/Weekly Meal Menus

$60  

ConfidenceKini Challenge
GET ON THE INSIDER LIST

ConfidenceKini Challenge: Legs + Glutes (W3D2)

Yesterday’s workout was an intense push workout, so it’s important to give those upper body muscles a rest… LEG DAY! This workout combines compound weighted movements with plyometrics.

WORKOUT NOTE: for the exercises below when it says “Rest 1 Minute + Repeat 2x” that means to complete 1 round + repeat 2x for a TOTAL OF 3 ROUNDS.

 

WORKOUT OF THE DAY

This is today’s weighted workout. If you purchased the Premium Challenge Pack/Bundle, you can also access all the challenge workouts in your PDF download

ABS + ACCELERATED FAT LOSS ADD ON PLAN

This is the premium ab plan combined with cardio workouts for accelerated fat loss. This program is included in the premium challenge pack but I wanted to share some workouts this week for you to preview.

UPGRADE TO THE PREMIUM CHALLENGE:

PREMIUM CHALLENGE PACK

WHAT’S INCLUDED:

  • ALL workouts ahead of time in a downloadable PDF
  • workout summary photo for easy access during workouts + ideal for IG stories
  • Abs + Accelerated Fat Loss Plan to use alongside the challenge + after

 

OR

Premium Challenge Bundle [SAVE 10%]

Premium Challenge Pack/Ab Fat Loss Plan + Meal Plan/Weekly Meal Menus

$60  

ConfidenceKini Challenge
GET ON THE INSIDER LIST

ConfidenceKini Challenge: Upper Body (W3D1)

One of my FAVORITE workout splits for muscle hypertrophy… push/pull/legs. Muscle hypertrophy refers to the growth and increase in size of muscle cells. These types of workouts are ideal for getting fit because you’re able to target the muscles more frequently with staple weight training exercises within a week. 

Today’s workout is “PUSH” which consists of pushing movements. These exercises primarily target the chest, triceps and shoulders.

 

WORKOUT OF THE DAY

This is today’s weighted workout. If you purchased the Premium Challenge Pack/Bundle, you can also access all the challenge workouts in your PDF download

ABS + ACCELERATED FAT LOSS ADD ON PLAN

This is the premium ab plan combined with cardio workouts for accelerated fat loss. This program is included in the premium challenge pack but I wanted to share some workouts this week for you to preview.

UPGRADE TO THE PREMIUM CHALLENGE:

PREMIUM CHALLENGE PACK

WHAT’S INCLUDED:

  • ALL workouts ahead of time in a downloadable PDF
  • workout summary photo for easy access during workouts + ideal for IG stories
  • Abs + Accelerated Fat Loss Plan to use alongside the challenge + after

 

OR

Premium Challenge Bundle [SAVE 10%]

Premium Challenge Pack/Ab Fat Loss Plan + Meal Plan/Weekly Meal Menus

$60  

ConfidenceKini Challenge
GET ON THE INSIDER LIST

CONFIDENCEKINI CHALLENGE – WEEK 3 SCHEDULE

We will hit the challenge half way mark this week. For me, that’s actually quite motivating. It is an opportunity to reset and strategize a game plan going forward. You can really do this at anytime but a half way marker is a great reminder to take action (how many great ideas do we have banked in our heads yet forget to actually take action on?!). So, take action on this!

Here’s what I do to reset and strategize…

  • think of 1-2 things you’re doing great at
  • think of 1-2 things you’re struggling with
  • focus on your strengths by taking note on why it’s working so you can continue with it
  • examine what you’re struggling with and see if you can make a simple plan to improve

For example, I am great at getting in my workout each day. I always seem to find time for the gym because at the beginning of each week, I look at m schedule and make a plan for when I can workout each day. Knowing why that is one of my strengths helps m

I am also good at meal planning. Now, this is because I use the Weekly Meal Menus for the challenge and I write THIS blog post each week. When something isn’t your strength, I suggest finding a plan of someone you trust. This can be for workouts, meals, DIY crafts, home repairs, etc. OUTSOURCE! Spend less time focusing on how to get there so you can put your energy into action. I need this when it comes to a meal plan.

Now for my “struggles” – snacking! I am so guilty of a little handful of this and a little bite of that throughout the week. One thing I can do is try to cut down on the number of snacks I buy. For example, I found a pop tart in my pantry, ate it, and loved it. Then, I bought more. Like… WHY did I do that to myself haha. I don’t overcome food temptations well, so I try to eliminate them as best I can. Also, I think if I have more healthy liquids on hand that I can opt for drinks over snacks (ie: iced herbal teas, infused water, etc.)

Okay, your turn!

SUNDAY SCHEDULE: this is an overview of the week of workouts. If you’re participating in the free challenge version, you’ll swing by here (LaurenGleisberg.com) ever Am for the actual workout. Or, my suggestion is to upgrade to the Premium Challenge Pack/Bundle so you can have all the workouts ahead of time as well as the new Abs + Accelerated Fat Loss Add On Plan!

BETTER LATE THAN NEVER, SO JOIN NOW!

The ConfidenceKini Challenge is 5 week fitness, food and lifestyle challenge. This spring challenge will help you shed weight and fat, gain muscle, see definition and most importantly, feel confident in your skin! The Challenge begins Monday May 6th!

about the confidencekini challenge

 

CHOOSE YOUR CHALLENGE VERSION:

GET THE PREMIUM CHALLENGE PACK!

INCLUDED:

  • ALL workouts ahead of time in a downloadable PDF
  • workout summary photo for easy access during workouts + ideal for IG stories
  • Abs + Accelerated Fat Loss Plan to use alongside the challenge + after

Premium Challenge Pack

includes Abs + Accelerated Fat Loss Plan

-OR-

Premium Challenge Bundle [SAVE 10%]

Premium Challenge Pack/Ab Fat Loss Plan + Meal Plan/Weekly Meal Menus

$60  

-WEEKLY MEAL MENUS-

Each week of the challenge, a meal menu (aka mini cookbook) is sent out to meal plan members. Here is a preview of what we are eating this week.

Join the meal plan and receive free updates like this one forever!

 

WEEK 3 MEAL MENU PREVIEW:

  • Lemon Poppy Protein Muffin
  • Instant Pot Chicken Risotto
  • Chicken Caesar Pasta Salad
  • Chocolate Mousse
  • Mediterranean Chicken with Salsa Fresca

JOIN THE MEAL PLAN!
Gain instant access to the ConfidenceKini Weekly Meal Menus like this one AND 100s of other recipes + the complete Meal Plan!

ConfidenceKini Challenge: Back + Biceps (W2D5)

Remember when Flex Friday was a huge thing?! True story – I used to take #FlexFriday so seriously that I would take 30+ flexing selfies in my college dorm room mirror. I realized that if I trained back and biceps on Friday my #FlexFriday pics were even more poppin’. Nowadays, I giggle when my back and bicep workout falls on Friday because it brings me back to those days. Here’s to #FlexFriday ;):)

WORKOUT OF THE DAY

This is today’s weighted workout. If you purchased the Premium Challenge Pack/Bundle, you can also access all the challenge workouts in your PDF download

ABS + ACCELERATED FAT LOSS ADD ON PLAN

This is the premium ab plan combined with cardio workouts for accelerated fat loss. This program is included in the premium challenge pack but I wanted to share some workouts this week for you to preview.

UPGRADE TO THE PREMIUM CHALLENGE:

PREMIUM CHALLENGE PACK

WHAT’S INCLUDED:

  • ALL workouts ahead of time in a downloadable PDF
  • workout summary photo for easy access during workouts + ideal for IG stories
  • Abs + Accelerated Fat Loss Plan to use alongside the challenge + after

 

OR

Premium Challenge Bundle [SAVE 10%]

Premium Challenge Pack/Ab Fat Loss Plan + Meal Plan/Weekly Meal Menus

$60  

ConfidenceKini Challenge
GET ON THE INSIDER LIST

ConfidenceKini Challenge: HIIT Cardio + Abs (W2D4)

Here is a hybrid cardio and ab workout that truly goes by faster than you’d think. You know how everyone promotes their cardio workout by saying “oh it goes so fast” and you’re thinking “never will a burpee go by quickly” haha. I’m with you on that. When I created this one, I actually didn’t hate it or look at the clock thinking, “how much longer?!” I wish you the same positive attitude towards today’s cardio.

If you’re a treadmill girl, try this workout I shared last week.

WORKOUT OF THE DAY

This is today’s weighted workout. If you purchased the Premium Challenge Pack/Bundle, you can also access all the challenge workouts in your PDF download

 

ABS + ACCELERATED FAT LOSS ADD ON PLAN

This is the premium ab plan combined with cardio workouts for accelerated fat loss. This program is included in the premium challenge pack but I wanted to share some workouts this week for you to preview.

UPGRADE TO THE PREMIUM CHALLENGE:

PREMIUM CHALLENGE PACK

WHAT’S INCLUDED:

  • ALL workouts ahead of time in a downloadable PDF
  • workout summary photo for easy access during workouts + ideal for IG stories
  • Abs + Accelerated Fat Loss Plan to use alongside the challenge + after

 

OR

Premium Challenge Bundle [SAVE 10%]

Premium Challenge Pack/Ab Fat Loss Plan + Meal Plan/Weekly Meal Menus

$60  

ConfidenceKini Challenge
GET ON THE INSIDER LIST
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