#LGFitAndLean2016 Challenge: Back + Glutes (W4D4)

Hello, HOURGLASS! Today’s workout is a unique combination of back, booty and abs… its the terrific trifecta to sculpt that hourglass shape! This target muscle trio is almost as fun as the back to belly rolls you’ll be doing in the lean portion of the workout to toast those buns and tighten that tummy!

Is it obvious I’m a wee bit obsessed with today’s workout?! I hope you love it just as much!!


  • Notation: BB = barbell, RB = resistance band, DB = dumbbell
  • If you prefer to count reps, 30 sec -> 15 reps
  • When you see 6 sets instead of the usual 4, it’s to allow for 3 sets on each side!


  • Stay on the ground the entire time through this workout by rolling from your back to your belly and back again to complete the movements below
  • To keep the intensity high, rest just a few seconds in between sets

Healthy Habit: Do you believe you can reach your goals?? I mean, I know you’ve set them and as many goal-setting experts would suggest, they should be goals that really make you stretch, but I want you to really dig deep and think…. do you believe you will some day reach the goals you’ve set? When I say believe, I don’t mean “yeah, sure, I think so” I’m talking about a “yes, for certain” type of thing. If you answered yes, GREAT! If you answered no, we need to talk!

MLK day recently reminded me of one of my favorite quotes: “Take the first step in faith. You don’t have to see the whole staircase, just take the first step.” When we set goals, they’re often so big or so far in the future it’s hard to wrap our head around the reality of what that goal would look like in our lives.
Side note – if you’ve set goals whether in your health and fitness journey, in your career, with your personal life, etc. and they leave you feeling overwhelmed, you’re not alone! The greatest of the greats experience fear! We all do! I believe those who succeed are those who allow their faith to be greater than their fear, and I want you to get in the habit of using my top tip for that!
The single most helpful thing I do with setting goals is to break one big goal down into smaller goals that act as stepping stones. It makes taking that first step in faith a whole lot less scary!
Let’s say you want to lose 50 pounds or want to make a career move ((like going from dental school to being a fitness professional haha, anyone know someone crazy like that ;)) or perhaps you’re really looking for love and marriage…. those are bigggg things. Often, too big that we don’t believe they will happen. Take a goal and break it down by thinking of several small steps you could take to getting there. When we believe we are capable and when we have the faith to overcome fear, we will achieve!
Habit Homework – Look over your goals and see how you can break them down into smaller pieces.

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