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UPPER BODY CIRCUIT WORKOUT

When I’m training just one upper body muscle group, my preference is to accompany it with something other type of exercise… cardio, glute work or in today’s case… ABS! As you know, we are focusing on progressive training this week. Combining shoulders and abs will increase the intensity of the workout. My tip… focus on challenging yourself with weight today in the shoulder exercises. Then, move through the ab movements very slowly with lots of control. That will ensure a great workout!

(SCROLL DOWN FOR TODAY’S WORKOUT)

(AB WORKOUT FOUND IN AB PLAN 2.0 AS PART OF THE PREMIUM CHALLENGE PACKS)



TRAINING TIPS:

  • Today’s weighted workout consists of 3 circuits; perform the 3 exercises within each circuit in sequence with no rest in between; complete a total of 3 rounds before moving onto the next
  • Use a cable machine for the last circuit if you’re at the gym or a resistance band if you’re working out at home
  • To turn your resistance band into a cable machine, fold your resistance band in half. Slide the folded center through the crack between a door and it’s frame (at the desired height). To secure your band in that space… on the other side of the door, place a water bottle or sock in the loop that forms in the resistance band. Shut the door and use as a cable machine.

DAILY PHOTO CHALLENGE:

“MY FRIDAY NIGHT” What are you up to tonight? Whether you’re staying in or out on the town, snap a pic of you enjoying your Friday night and share it with the community. Any LG Sisters getting together this weekend? I’ve been having serious FOMO seeing you girls getting together! #LGTeamKini

-TODAY’S BLOG POST-

 

-UPGRADE YOUR CHALLENGE-

At any time, you can upgrade to the Challenge Premium Pack or Bundle and instantly receive the exclusives including the early access link to your weekly workouts and the meal menus!

$14

$60 $50

*Note: the Premium Challenge Bundle is for those who don’t yet have the Meal Plan but would like to join at a discounted price; if you already are a meal plan member, opt for the Premium Challenge Pack.

“PULL” (Back, Biceps + Rear Delt) Workout

A “pull” workout is one that includes all pulling movements; these are ones that utilize the back, biceps and rear delt. Tomorrow, we will do a “push” workout that could be considered the opposite of this.

What’s with the push and pull?! It’s a great way to structure your workouts because many of these movements will target all 3 of these muscle groups at once. Think of a row… you will primarily use your back but also a bit of biceps and rear delts to complete the movement. I find a push/pull/leg split a great approach for building muscle. 

(SCROLL DOWN FOR TODAY’S WORKOUT)

TRAINING TIPS:

  • This workout consists of 4 supersets: a superset is when we complete 2 exercises back to back with no rest in between
  • Complete 3 sets of each superset before moving onto the next

DAILY PHOTO CHALLENGE:

“What’s On Your Plate” – oh yummy, share one of your meals with the community today #LGTeamKini

-TODAY’S BLOG POST-

-UPGRADE YOUR CHALLENGE-

At any time, you can upgrade to the Challenge Premium Pack or Bundle and instantly receive the exclusives including the early access link to your weekly workouts and the meal menus!

$14

$60 $50

*Note: the Premium Challenge Bundle is for those who don’t yet have the Meal Plan but would like to join at a discounted price; if you already are a meal plan member, opt for the Premium Challenge Pack.

BACK + GLUTES WORKOUT

This is another combination I call a “curves made of muscle workout.” The back muscles are commonly overlooked by women who weight train. I’ll share a little secret. Training back is important for overall strength, symmetry and posture. And, a fit back gives the appearance of an even smaller waistline – count me in!

(SCROLL DOWN FOR TODAY’S WORKOUT)

TRAINING TIPS:

  • This workout consists of 4 supersets; a superset is when we perform 2 exercises back to back and rest only after both are completed
  • Complete 3 sets or rounds of each superset before moving onto the next
  • As always, use the equipment you have available; if you don’t have a barbell, use a set of dumbbells and if you’re not in a gym with a cable machine, use your resistance band
  • To turn your resistance band into a cable machine, fold your resistance band in half. Slide the folded center through the crack between a door and it’s frame (at the desired height). To secure your band in that space… on the other side of the door, place a water bottle or sock in the loop that forms in the resistance band. Shut the door and use as a cable machine.

DAILY PHOTO CHALLENGE:

“New Hair Style” – we push ourselves outside of our comfort zones in the gym, so let’s try it in our lives as well. Switch up your hair style today… curls, straight, fishtail, a high pony, something you don’t normally do! Rock it and share your beautiful self with the community! #LGTeamKini

-TODAY’S BLOG POST-

-UPGRADE YOUR CHALLENGE-

At any time, you can upgrade to the Challenge Premium Pack or Bundle and instantly receive the exclusives including the early access link to your weekly workouts and the meal menus!

$14

$60 $50

*Note: the Premium Challenge Bundle is for those who don’t yet have the Meal Plan but would like to join at a discounted price; if you already are a meal plan member, opt for the Premium Challenge Pack.

UPPER BODY CIRCUIT WORKOUT

Upper body training is something we can’t skip! Yet, so many of us only train our arm muscles, neglecting the two largest upper body muscle groups: the chest and back muscles. These two are incredibly important for overall strength as well as posture. Personally, I find adding in some cardio to chest and back day revs up the entire workouts. 

(SCROLL DOWN FOR TODAY’S WORKOUT)

TRAINING TIPS:

  • For each circuits, complete all 3 exercises back to back (with no rest in between), then rest and complete each circuit a total of 4 rounds
  • If you’re short on time, you can cut down the number of rounds to 2 or 3

DAILY PHOTO CHALLENGE:

“LG Sister Advice” – what advice can you share with a fellow LG Sister? Something you learned along the way or any words of encouragement you can give to a fellow community member #LGTeamKini #LGAccountability

-TODAY’S BLOG POST-

-UPGRADE YOUR CHALLENGE-

At any time, you can upgrade to the Challenge Premium Pack or Bundle and instantly receive the exclusives including the early access link to your weekly workouts and the meal menus!

$14

$60 $50

*Note: the Premium Challenge Bundle is for those who don’t yet have the Meal Plan but would like to join at a discounted price; if you already are a meal plan member, opt for the Premium Challenge Pack.

HOW TO DO A PULL UP (INCREASE YOURS OR LEARN TO DO ONE!)

I’m going to lay out all my cards… up until about 3 years ago, I couldn’t do a pull up. Not even one. I was embarrassed that I had come so far in my fitness journey – building strength and looking fit – to not be able to do a single pull up (especially difficult because as a little kid gymnast, I recall doing pull ups like it was nothing).

If you’re reading this as someone who can’t even complete one pull up or someone who’s looking to increase your pull up PR, I’m here to help! Don’t let anyone (including yourself!) tell you that you can’t do a pull up or that you can’t improve. If I can, you can and all it takes is a little strategy and some practice.

KNOW THE MUSCLES INVOLVED

First things first, we’ve got to identify the muscles involved in a pull up. I found a diagram of the major, superficial back muscles primarily involved in a pull up. However, it’s important to note you will be working almost all of your upper body muscles (chest + biceps big time too!) as well as the core to complete this movement. 

photo source

 

DO ACCESSORY WORK

Why, oh why do so many of us ladies skip back day?! I’m so guilty of it. In fact, it’s my least favorite body part to train, but it’s probably one of the most important. In addition to helping us work improve our pull ups, regular back training leads to improved posture, a well-balanced physique and here’s some seriously extra incentive… a fit, sculpt back gives the appearance of an even smaller waistline! 

Working our back muscles on a consistent basis will lead to greater strength and therefore, help us improve our pull ups. If working to complete a pull up or increasing your pull up PR, these movements become known as accessory work to help achieve that goal. Below are 3 exercises I would suggest including on a regular basis in your back workouts.

(1) Pulldowns

Pull downs come in many shapes and forms… overhand grip, underhand grip, wide grip, regular grip. All of these variations are great and primarily target the lat (properly known at the latissimus dorsi) muscles, which you can begin to feel under your armpit extending to the bulk of your mid-back.  The key, for me, is performing pulldowns with lighter weight and working up slowly to effectively engage the lat muscles; know where they are and concentrate on those muscles as you work through the movement.

(2) Rows

Rows are great for the middle back. Just like with pulldowns, there are many variations of a row… you can play with the grip being overhand or underhand, the width of your grip, the equipment used (barbell, dumbbell or machine) and even the angle you complete the rows at. 

(3) Core Work

Always keep in mind, your core is not synonymous with abdominal muscles. So often we think of the core as abs, but the core includes all the muscles of your lower back as well. For this reason, I love including exercises like plank (and all variations) as well as superman and hyperextension exercises in my routine.

 

PRACTICE PRACTICE PRACTICE

Accessory work will help us improve our overall upper body strength, but the real key to improving your pull up is practicing your pull up. Include pull ups in your routine on a regular basis. When I first set out to complete 1 pull up, I practiced them at every upper body workout just for 2-3 sets. 

Think of this practice like riding a bicycle. There’s something known as muscle memory… we must actually practice the movement over and over for our bodies to be able to complete it properly. While riding a bicycle, we use leg strength for pedaling and core strength for balance. However, simply working those muscles wouldn’t be enough for a young child to simply “learn” how to ride a bicycle. The act of physically riding the bicycle must be practiced repeatedly until the strength and muscle memory develop.

Bottom line… if you want to do a pull up, practice pull ups.

PARTIALS + ASSISTANCE

So, what if you still can’t complete a pull up? Or how can you practice completing more without simply working to failure? Try partial pull up variations and use assistance through the ways I will describe here.

(1) Assisted Pull Up Machine or Bands

If you’re working out in a gym, you’ve likely seen the assisted pull up machine. It allows you to add weight to the machine in order to counteract your body weight, so you’re learning and practicing the pull up movement without having to use all of your strength to pull up your bodyweight. If you’re not working out in the gym or if you want to try another assisted variation, you can loop a resistance band around your pull up bar, place your knees or feet in the loop and use that as assistance to help you complete the exercise.

(2) Hangs

Hollow Hangs – the hallow hang helps us get into the practice of beginning a pull up effectively. You’ll begin hanging onto a bar with your arms straight. Contract your core, pulling your belly button to your spine; this will naturally cause your legs and arm to slightly move out in front of you while a straight line remains from your shoulders to your hips. This hallow hang helps engage the lats and core to begin the movement. Hold this hang for a few seconds, relax and repeat. 

Flexed Hangs – the flexed hang most resembles the top of a pull up movement. To practice your flexed hangs, you’ll use some sort of height assistance to help you jump to the bar so that your chin is over the bar and your arms are bent in a flexed position. Hold this movement for several seconds (15+), relax and repeat. Work up from 15 seconds to 30-45 seconds. You can also practice this movement with an underhand grip: palms facing your face. I like to alternate between the two. 

(3) Negatives

In the flexed hang position, allow yourself to slowly go through the negative motion from bent/flexed arms to straight arms. As a general rule of thumb, I like to count 3-4 seconds as I work through a negative. This will help you build strength and practice a portion of the pull up movement. You may like to complete 1-2 sets of 10-15 negatives. 

(4) Chin Ups

A chin up is different from a pull up in that a chin up is completed with an underhand grip (palms facing the face) whereas a pull up is completed with an overhand grip (palms facing away from the face). Most women tend to complete chin ups more easily than pull ups, so it’s a great place to practice!

All of these tips have helped me improve my pull ups and I hope they help you just as much!

 

WEEK 4: UPPER BODY STRENGTH

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Photo Challenge Upload: “COSTUME” – happy halloween weekend! Whether it’s a year’s past costume or the one you’re doing this year, share a photo of your costume #LGAccountability #LGBeautyAndBooty

IT’S NOT TOO LATE TO JOIN IN ON THE CHALLENGE… SIGN UP TODAY!

SIGN UP FOR THE CHALLENGE

+ instantly receive your welcome pack with all the challenge details!

WEEK 3: UPPER BODY STRENGTH

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screen-shot-2016-10-01-at-7-30-59-pm

Photo Challenge Exercise: I’m not a fan of looking back unless it’s 1) to see how much progress we’ve made or 2) to reflect on happy times. Let’s do some of that today!

Photo Challenge Upload: “TBT” – throw it back to a time or place that brings you happiness #LGAccountability #LGBeautyAndBooty

In my home, we go crazy for breakfast casseroles! Bake and serve! Reheat the next day! Ah, simple and delicious. You’re going to love this recipe!

egg-casserole

IT’S NOT TOO LATE TO JOIN IN ON THE CHALLENGE… SIGN UP TODAY!

SIGN UP FOR THE CHALLENGE

+ instantly receive your welcome pack with all the challenge details!

ConfidenceKini Challenge: Upper Body (W5D5)

Today’s To-Do List:

[ ] Weighted Workout: Upper Body

[ ] Premium Ab Plan: Circuit Workout A

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Upper Body

  • For equipment, feel free to use either a barbell or set of dumbbells for the exercises below

W5D5_upper_body_arms_workout_tone

Premium Ab Plan

  • Today’s Ab Workout: Circuit Workout A
  • Find the Premium Ab Plan HERE

Daily Photo Challenge

PULL UP / PUSH UP PR: go for a personal record today! How many pull ups or push ups can you do? You’re stronger than you think! Always remember… it’s a you versus you competition and all about progress in your own journey!

#LGAccountability #LGTeamKini

Tip of the Day: Increase the weight beyond what your mind tells you. I’m never one to suggest heavy weights without reason. I think proper form is the most important element of weight training we can focus on. Still, it’s funny how our mind tends to trick us into getting comfortable with what’s familiar. If you’ve been curling those 10lb dumbbells for a year now, you’re probably pretty comfortable with that weight. Yet, our minds tell us… go for those 10 pounders each time we complete a bicep curl. Stretch yourself every once and awhile. Pick up that set of 15’s and curl them! When you complete the movement with proper form for suggested rep range, you may be surprised, but I’m certainly not! I know you’re so much stronger than you think! I still struggle with this. Just the other day, I realized I was dumbbell bench pressing the same weight for over a year; I increased it and completed it with ease. It’s almost like we forget to push ourselves outside of our comfort zones. Our minds like to keep us safe, but stepping beyond our limits is where amazing things happen! Now that’s a lesson I need to learn to better apply to my life outside the gym!

Community Check In #LGTeamKini

To hold yourself accountable, check in with the community on Instagram!

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ConfidenceKini Challenge: Back + Biceps (W4D3)

Today’s To-Do List:

[ ] Weighted Workout: Back + Biceps

[ ] Premium Ab Plan: Plank Workout A

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Back + Biceps

  • For all unilateral exercises (ex: single arm rows), complete the suggested reps on each side

W4D3_back_biceps_upper_body_workout_women_gleisberg

Premium Ab Plan

  • Today’s Ab Workout: Plank Workout A
  • Find the Premium Ab Plan HERE

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Daily Photo Challenge

WOMEN WHO EMPOWER: share some love with a woman who is empowering you

#LGAccountability #LGTeamKini

Tip of the Day: This isn’t a tip, rather a friendly remind that you are, in fact, a women who empowers. I’m often asked why I started the #LGAccountability community and it always brings me back to when I first began my health and fitness journey. I’m sure you can remember years back when workouts weren’t trendy or talked about. Eating healthy was thought of as low-fat chips. I had a thirst for knowledge on how I could better my body and myself, but there wasn’t much out there other than overly produced fitness videos and models that seemed unrelatable. This community is everything I wish I once had, but it’s you that really brings it life. The community is made of up women from all different background. Women who are at different places in their lives and in their health journeys. Some have several children. Others are still in school. Yet, we all come together for one thing… to become our best selves and to lend support to others doing the same. This community is what is is because of you. Whether you realize it or not, every time you upload, comment or like a photo, you are a leader. You are someone that someone who you may not know is looking up to. You are the reason someone found the motivation to make a healthy decision. You are a women who empowers. I am so thankful you’ve decided to share that with this community! Your support is noticed and we are so grateful for it! Thank you!

Community Check In #LGTeamKini

To hold yourself accountable, check in with the community on Instagram!

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