-3min walking
-1min sprint
-stiff legged dumbbell dead lifts
-jumping alternating lunges
-1min sprint
x3
-dumbbell sumo squats
-1min sprint
x3
-dumbbell step ups
-box jumps
-1min sprint
x3
-dumbbell curtsey lunges
-side lunges
-1min sprint
x3
-1min sprint
-3min walking
TIP OF THE DAY: Yesterday, I mentioned a few of my tips on how I beat the Saturday slump, now how can we use Sunday to jump start a great week?! I have two areas I put a lot of focus into on Sundays. 1) TASKS! On Saturday I write out my to-do list and try my hardest to complete it, but today IT’S TIME! Get it done today, so you don’t feel overwhelmed during the week with added stresses. 2) FOOD! If you haven’t already, get to the grocery store and buy all the essentials you will need for the week. Plan out your meal schedule (or use mine) & COOK! Get it all made and out of the way, so all you have to do this week is grab and go! Sundays are critical for setting yourself up for staying on track all week!
hi Lauren! i just found your blog and I'm obsessed! i bought the meal plan and want to follow your workouts too! are the workouts you post the only workout for the day?? or is there another cardio session as well?? should I make any adjustments if my job is pretty sedentary??
thank you so much, you are giving me so much hope right now!!
Hi there, yayyy I'm so happy you set yourself up for great results by getting the meal plan! Basically, every day (starting today) I will be posting a "limited" workout of the day for free, but my dollar a day training program offers added things, like specified sets, reps, and weight ranges as well as really awesome training tips (as if I'm in your ear – telling you how to get the most out of the workout). Same as the meal plan, you can download the jpg with the green buy now button and save it to your phone or print to access at the gym. If cardio is needed that particular day, it will specify!
Hey Lauren!!
I love your new idea with the meal plan and the workouts! I downloaded the meal plan for the week just now (im behind ahh) and wanted to know if you generally just take your macros and divide them throughout your 5-6 (with post workout) meals? Or is there more behind that. Like meal 2 looks like less fat and then meal 5 less carbs than the other meals. Or is that just a coincidence and as long as you get the right amount of macros in you are good to go?!
Thank again for your blog and time to create these plans for us!! You're the best!
Hi Samantha,
I'm sorry I didn't see this until now – I hope my IG comment helped clear up this question! If not, please ask away! Also – you're not behind at all! A new meal plan will be posted Saturday to help keep your body guessing! =RESULTS 🙂
Hey Lauren, this may sound like a dumb question, but when you do a sprint at the end of a set do you just head over to the treadmill or do you sprint in place where you are lifting?
Not stupid at all – I head over to the treadmill 🙂