-Wide grip lat pull downs
-Reverse grip lat pull downs
-1min cardio
x4
-Bent over barbell rows
-Barbell bicep curls
-1min cardio
x4
-Weighted hyperextensions
-Dumbbell hammer curls
-1min cardio
x4
Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
buy
For the week 1 of the 8 week extravaganza combo pack (meal plan & 5 workouts):
buy
Another new addition to note during the 8 week extravaganza – circuit training is back in action!
Fitness Barbie Gym Style:
Top & Pants: Lululemon
Shoes: Asics
Tip of the Day:
Embrace circuit training! You have just EIGHT (seven after this one) more back & bicep workouts
until 2014 arrives and until you’ve built the happiest, healthiest version of
you. I’m already excited! This, however, does take work; some of that work
comes in the form of increased cardio, BUT I’m not going to let these changes
be boring or take up extra time. In fact, this workout will actually take less
time than a traditional one! Circuits are a great form of HIIT training that
incorporate cardio, effectively exhaust the muscles targeting, and can get the
job done is less time – around 30min! I especially suggest circuit training to any of you busy bees who want to squeeze in a weight training workout.
Embrace circuit training! You have just EIGHT (seven after this one) more back & bicep workouts
until 2014 arrives and until you’ve built the happiest, healthiest version of
you. I’m already excited! This, however, does take work; some of that work
comes in the form of increased cardio, BUT I’m not going to let these changes
be boring or take up extra time. In fact, this workout will actually take less
time than a traditional one! Circuits are a great form of HIIT training that
incorporate cardio, effectively exhaust the muscles targeting, and can get the
job done is less time – around 30min! I especially suggest circuit training to any of you busy bees who want to squeeze in a weight training workout.
Song of the Day: Roar -Katy Perry
I’ve shared this song before, but I’m so addicted to the lyrics and beat! I want each and every one of you to feel that confidence to let the world hear your ROAR!
QUESTION OF THE DAY: Any tips for circuit training?
Hey Lauren! Thank you so much for all the effort you put into these workouts. You mentioned increased cardio in this post and I have been wondering if on days where it's not a circuit like this or HIT like yesterday, are you doing cardio?
Hello Lauren ! Do I know your email address I like to talk in details?
First of all, you rock. And I kind of want to be you…
Second, I have a few questions! I would be so grateful for your expert advice.
I am curious if you ever implement bulking and cutting cycles in your diet? I know you said you stay around maintenance calories (1800ish) but I have been seeing a lot about bulking and cutting and how successful it is….but it scares me!
Also, when you say "1800 calories" is that net calories? If you burn 500 that day, would you still only consume 1800 or would you then eat back what you burned and eat 2100? Otherwise you would be sitting at 1300…which doesn't seem like enough for muscle growth!