Welcome to your Premium Challenge Pack Week 1 Workouts. Here you will be able to obtain early access to the Week 1 workouts. I’ve included both workouts summaries and the workout with images for you to following along with your preference.
This link will remain active all throughout the challenge and beyond, so feel free to refer to it throughout the week as you workout!
I am so happy you’re here. I’m thrilled you’re a premium challenge pack chick… you’ll soon see firsthand the special link it provides between the two of us as well as the other ladies. Get ready for a challenge experience unlike you’ve ever experienced before!
*Don’t forget to swing by LaurenGleisberg.com every AM for the 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 – in the workout summaries, 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!
Target Muscle Groups: Legs + Glutes
LEG WORKOUT:
Superset 1 (Complete 3x):
30 sec / ~12 reps: Good Mornings (Dumbbell or Barbell), pg 4
30 sec / ~12 reps: Pop Squats, pg 6
Superset 2 (Complete 3x):
30 sec / ~12 reps: Back Squats (Dumbbell or Barbell), pg 3
30 sec / ~12 reps: Squat Pulses, pg 7
Superset 3 (Complete 3x):
30 sec / ~12 reps: Elevated Glute Bridges, pg 3
30 sec / ~12 reps: Squat Jumps, pg 7
Superset 4 (Complete 3x):
30 sec / ~12 reps: Plie Toe Squats (Dumbbell), pg 6
30 sec / ~10 reps: Star Jumps, pg 8
Superset 5 (Complete 3x):
30 sec / ~12 reps: Reverse Lunges (Dumbbell), pg 6
30 sec / ~12 reps: Skaters, pg 7
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.
Target Muscle Groups: Biceps + Triceps
TRI-SET #1 (Complete 2x):
1 min / ~15-20 reps: Tricep Kickbacks (Dumbbell), pg 8
1 min / ~15-20 reps: Dips, pg 3
1 min / ~12 reps: Hands to Forearm Plank, pg 4
((rest 2 min))
TRI-SET #2 (Complete 2x):
1 min / ~15-20 reps: Alternating Curls (Dumbbell), pg 3
1 min / ~15-20 reps: Hammer Curls (Dumbbell), pg 4
1 min / ~15-20 reps: Alternating Shoulder Taps, pg 2
((rest 2 min))
TRI-SET #3 (Complete 2x):
1 min / ~15-20 reps: Wide Curls (Dumbbell), pg 9
1 min / ~15-20 reps: Overhead Extensions (Dumbbell), pg 5
1 min: Plank, pg 4
((rest 2 min))
CARDIO ADD ON PLAN WORKOUT:
10 min Kettlebell Swings – 30 seconds swing, 30 seconds rest (repeated for 10 mins)
AB ADD ON PLAN WORKOUT:
Complete 3 Rounds (no rest in between movements; rest 1 minute in between circuit rounds)
10 reps – Crunches, pg 3
10 reps (each side), Cross Body Toe Touches, pg 3
10 reps – Reverse Crunches, pg 6
HIIT Cardio + Abs
ABS:
Superset 1 (Complete 2x):
20 reps (10 each side) – Knee to Elbow Sit Up, pg 4
20 reps – Plank Jacks, pg 5
Superset 2 (Complete 2x):
20 reps (10 each side) – Criss Cross Kicks, pg 3
20 reps – Plank Side to Side Hops, pg 5
Superset 3 (Complete 2x):
20 reps (10 each side) – Heel touches, pg 4
20 reps – Plank In + Out Hops, pg 5
Target Muscle Groups: Total Body
1 min / ~15 reps: Single Leg Deadlift to Bicep Curl (Dumbbell), pg 7 + 2
complete on both sides
rest 1 minute and repeat an additional 2x
1 min / ~15 reps: L-Raises + Calf Raises (Dumbbell), pg 5 + 2
rest 1 minute and repeat an additional 2x
1 min / ~15 reps: Glute Bridge to Dumbbell Fly (Dumbbell), pg 3
rest 1 minute and repeat an additional 2x
1 min / ~15 reps: Squat to Overhead Extension (Dumbbell), pg 2 + 5
rest 1 minute and repeat an additional 2x
1 min / ~12 reps: Reverse Table Top to Dip to Alternating Toe Touch
rest 1 minute and repeat an additional 2x
Target Muscle Groups: Back + Chest + Shoulders
Superset 1 (Complete 2x):
1 min / ~20 reps: Incline Push Ups, pg 4
1 min / ~20 reps: Rear Delt Raises (Dumbbell), pg 6
rest 2 minutes
Superset 2 (Complete 2x):
1 min / ~20 reps: Chest Press (Dumbbell), pg 2
1 min / ~20 reps: Rows (Dumbbell), pg 6
rest 2 minutes
Superset 3 (Complete 2x):
1 min / ~20 reps: Knee Push Ups, pg 4
1 min / ~20 reps: Arnold Shoulder Press (Dumbbell), pg 2
rest 2 minutes
Superset 4 (Complete 2x):
1 min / ~20 reps (10 each side): Renegade Rows (Dumbbell), pg 6
1 min / ~20 reps: Side Punches (Dumbbell), pg 7
rest 2 minutes
Steady State Cardio + Abs
CARDIO ADD ON PLAN WORKOUT:
30 minutes steady state cardio (running, walking, swimming, biking, stair stepping, or cardio machine)
AB ADD ON PLAN WORKOUT:
2 sets of 20 reps: Lying Leg Lifts, pg 5
1 set of 60 seconds: Right Side Plank, pg 7
1 set of 60 seconds: Left Side Plank, pg 7
1 sets of 60+ seconds (as long as you can hold): Plank, pg 6
2 sets of 20 reps: Toe Touches, pg 8
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