Hi primo gal pals! I guess that’s our group name?! I just wanted to say I’ve had such a fun week with you connecting more closely than usual. And again, I so appreciate the love you’ve been sending me for this as well.
Alright… week 2! Below are this week’s workouts so you can plan ahead for the week, switch things up if need be as well as incorporate in that cardio add on plan.
I hate to admit it, but at the end of summer, I really did not make my nutrition or daily workouts a priority. I really know what it feels like to be “starting fresh” and working towards serious goals. The cardio add on plan has really taken these workouts to the next level for me, so I highly encourage you to do them too!
*Don’t forget 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!
WORKOUT:
Get those meals prepped!
LOWER BODY CIRCUIT WORKOUT:
SUPERSET 1 (complete 3x before moving on):
15 reps (each side) – Donkey Kicks (Dumbbell), pg 3
15 reps – Ski Squats (Dumbbell), pg 10
SUPERSET 2 (complete 3x before moving on):
15 reps (each side) – Split Squats (Dumbbell or Barbell), pg 10
15 reps – Overhead Squats (Dumbbell), pg 7
SUPERSET 3 (complete 3x before moving on):
15 reps (each side) – Single Leg Deadlifts (Dumbbell), pg 10
15 reps – Front Squats (Dumbbell or Barbell), pg 4
PLYOMETRIC BLAST (complete 3 rounds):
15 reps – pop squats, pg 7
10 reps (each side) – skaters, pg 10
10 reps – box jump, pg 2
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 STRENGTH WORKOUT:
3 sets, 12 reps (each side): Clean + Press (Dumbbell), pg 3
((complete 5 modified burpees after your 3 sets + before moving on))
3 sets, 15 reps: Press to Fly (Dumbbell), pg 7
((complete 8 modified burpees after your 3 sets + before moving on))
3 sets, 15 reps: Squatted Rows (Band or Cable), pg 10
((complete 10 modified burpees after your 3 sets + before moving on))
3 sets, 15 reps: Arnold Shoulder Press (Dumbbell), pg 2
((complete 8 modified burpees after your 3 sets + before moving on))
3 sets, 15 reps: High to Low Row (Band or Cable), pg 5
((complete 5 modified burpees after your 3 sets)
CARDIO ADD ON PLAN WORKOUT:
12 mins: jump rope (45 seconds jumping, 15 seconds rest). Repeat for 12 minutes
If you don’t have a jump top (which I highly suggest you get because of the upper body + cardio workout), you can simply go through the motions of jumping or follow this upper body cardio workout below:
1 min: Jogging in Place (warm up)
Cardio (complete 4 rounds)
30 sec: Modified Burpee (no push up), pg 7
30 sec: Rest
30 sec: High Plank side to Side Hops, pg 5
30 sec: Rest
30 sec: Jumping Jacks, pg 6
30 sec: Rest
HIIT CARDIO WORKOUT (pavement or treadmill):
Warm Up:
2 mins – walking (moderate pace / ~3.5)
HIIT (complete 5 rounds):
30 sec – walking backwards (slow to moderate pace / 2.0-3.0)
2 min – jog (quick pace / ~5.0)
30 sec – sprint (fast pace / 8.0+)
1 min – jog (quick pace / ~ 5.0)
1 min – walk (moderate pace / ~3.5)
Cool Down:
2 mins – walking (moderate pace / ~3.5)
AB WORKOUT (complete 3 rounds):
10 reps (each side) – Bicycle Crunches, pg 2
30 secs – plank
10 reps (each side) – Cross Body Toe Touches, pg 3
60 secs – plank
LOWER BODY STRENGTH WORKOUT:
Glute Pre-Exhaust:
2 sets, 20 reps: Reverse Hyperextensions, pg 8
2 sets, 20 reps (each side): Fire Hydrants, pg 4
2 sets, 20 reps (each side): Stiff Leg Glute Kickbacks (Band or Cable), pg 11
Leg Workout:
3 sets, 15 reps: Sumo Deadlifts (Barbell or Dumbbell), pg 11
3 sets, 15 reps: Back Squats (Barbell or Dumbbell), pg 2
3 sets, 15 reps (each side): Side Step Ups (Dumbbell), pg 9
3 sets, 15 reps (each side): Curtsey Lunges, pg 3
UPPER BODY CIRCUIT WORKOUT:
CIRCUIT 1 (complete 4 rounds before moving on):
15 reps – Supinating Curls (Dumbbell), pg 11
15 reps – Together Curls (Dumbbell), pg 11
CIRCUIT 2 (complete 4 rounds before moving on):
15 reps – Single Overhead Extension (Dumbbell), pg 10
15 reps – Close Grip Press (Dumbbell), pg 3
CIRCUIT 3 (complete 4 rounds before moving on):
15 reps – Side Lateral Raises (Dumbbell), pg 9
15 reps – Shoulder Press (Dumbbell or Barbell), pg 8+9
CARDIO ADD ON PLAN WORKOUT:
15 minutes steady state cardio (running, walking, swimming, biking, stair stepping, or cardio machine)
STEADY STATE CARDIO WORKOUT:
20-30 minutes steady state cardio (running, walking, swimming, biking, stair stepping, or cardio machine)
^If 20 mins = add 10 min of kettlebell swings (30 sec swing, 30 sec rest + repeat for 10 minutes)
^If 30 mins = you are done
CORE WORKOUT:
3 x Max Hold: Plank, pg 7
^Hold the plank position as long as you can for 3 separate tries (record your time to track progress!)
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