Hey Premium Challenge Pack, ladies! I think we need a special name for this group! Anyone have any ideas?? If so, snap me them or leave a comment on my latest Instagram post! In one of the emails this week, I’ll be sure to let you know what we decide on!
Let’s get to it… below you can find all your early access workouts for the week. These will be the same as the free version, but I know you ladies love to plan ahead, so having these today will set you up for serious success this week! Plus, you’ll find the cardio add on plan workouts in here too, which are exclusive to you!
Also, as another something just for this group, keep your eyes peeled for 2 training tip coaching videos from me this week. Every week, you’ll receive two of these. My goal is to have these premium pack feel like I’m truly there with you through this challenge!
*Don’t forget…. I still want you to swing by LaurenGleisberg.com every AM for the BeYOUtiful daily “exercise” + 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 – 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!
CARDIO ADD ON PLAN
this workout is totally optional today – you can also add it to the end of any workout this week
Pavement or Treadmill Workout
Warm Up:
3 min – walk (casual pace / ~3.5 )
Cardio (complete 4 rounds):
2 min – jog (moderate pace / ~5.0-5.5)
1 min – run (fast pace / ~ 6.5)
30 sec – sprint (max effort / ~8.0+)
30 sec – walk (casual pace / ~3.4)
Cool Down:
3 min – walk (casual pace / ~3.5)
LOWER BODY STRENGTH WORKOUT:
SUPERSET 1 (complete 3x before moving on):
20 reps – Glute Bridges, pg 4
12 reps – Back Squats (Dumbbell or Barbell), pg 2
SUPERSET 2 (complete 3x before moving on):
15 reps (each side) – Glute Kickbacks (Band or Cable), pg 4
12 reps – Goblet Squats (Dumbbell), pg 4
SUPERSET 3 (complete 3x before moving on):
20 reps – Kneeling Hip Thrusts (Barbell or Dumbbell), pg 6
12 reps (each side) – Walking Lunges (Dumbbell), pg 12
SUPERSET 4 (complete 3x before moving on):
20 reps – Good Mornings (Barbell or Dumbbell), pg 4
12 reps (each side) – Reverse Lunges (Dumbbell), pg 8
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.
UPPER BODY CIRCUIT WORKOUT:
CIRCUIT 1 (complete 4x before moving on):
15 reps (each side) – Alternating Curls (Dumbbell), pg 2
30 sec – Jumping Jacks, pg 6
15 reps – Tricep Kickbacks (Dumbbell), pg 12
CIRCUIT 2 (complete 4x before moving on):
15 reps – Traditional Curls (Dumbbell), pg 12
30 sec – Plank In and Out Hops, pg 5
15 reps (each side) – Lying Single Arm Extension (Dumbbell), pg 6
CIRCUIT 3 (complete 4x before moving on):
15 reps (each side) – High Curls (Band or Cable), pg 5
30 sec – High Knees, pg 5
15 reps – Pushdowns (Band or Cable), pg 7
WORKOUT
HIIT Cardio Pavement or Treadmill Workout:
Warm Up:
3 mins – walking (casual pace / ~3.5)
HIIT (complete 5 rounds):
30 sec – right side shuffles (casual pace / ~3.5)
30 sec – left side shuffles (casual pace / ~3.5)
1 min – jog (moderate pace / ~5.0)
1 min – run (fast pace / ~ 6.5)
30 sec – walk (causal pace / ~3.5)
Cool Down:
3 mins – walking (casual pace / ~3.5)
ABS (complete 3 rounds):
15 reps – crunches, pg 3
10 reps (each side) – Russian twists (dumbbell), pg 8
15 reps – reverse crunch, pg 8
10 reps – toe touches (dumbbell), pg 11
LOWER BODY CIRCUIT WORKOUT:
SUPERSET 1 (complete 3x before moving on):
15 reps – stiff leg deadlifts (dumbbell), pg 11
15 reps – alternating jumping lunges, pg 2
SUPERSET 2 (complete 3x before moving on):
15 reps (each side) – single leg lunges (dumbbell), pg 10
15 reps – squat jumps, pg 10
SUPERSET 3 (complete 3x before moving on):
15 reps – sumo squats (dumbbell or barbell), pg 11
15 reps – squatted in and out jumps, pg 10
SUPERSET 4 (complete 3x before moving on):
15 reps (each side) – split squats (dumbbell), pg 10
10 reps – long jumps, pg 6
UPPER BODY STRENGTH WORKOUT:
3 sets of 15 reps – reverse grip row (barbell or dumbbell)
SUPERSET (complete 3x before moving on)
8 reps – static overhead press (dumbbell)
12 reps – around the world raises (dumbbell), pg 2
3 sets of 15 reps – lat pull downs (band or cable), pg 6
SUPERSET (complete 3x before moving on)
12 reps – flyes (dumbbell), pg 4
6 reps (each side) – high plank step up and downs, pg 5
3 sets of 15 reps – rear delt raises (dumbbell), pg 8
CARDIO WORKOUT:
25 minutes steady state cardio (ex: biking, walking, jogging, swimming, elliptical, stair stepper, hiking, etc.)
^shorter time frame than what will be posted for the rest of the community to accommodate for the boot-io workout
CARDIO ADD ON PLAN (Bootio aka cardio booty, complete 3 rounds)
15 reps – pop squats, pg 7
30 sec – rest
10 reps (each side) – lunge jumps, pg 6
30 sec – rest
15 reps – box jumps, pg 2
1 min – rest
CORE (complete 4 rounds)
30 sec – side plank (right), pg 9
30 sec – side plank (left), pg 9
Maximum hold – plank, pg 7
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