Browsing Tag

biceps

Fitmas Challenge Preview Day 2: Arms

Welcome back to Day 2 of the Fitmas Challenge Preview. This Arm workout works the biceps and triceps through traditional weight training.

INSIGHT INTO TODAY’S TRAINING APPROACH

I find that the traditional weight training approach is great at building a fit foundation… people think you just build muscle by using weights but it’s actually very hard to develop muscle mass. Not just any weighted move can achieve that, but we sure can with these workouts. Bring the intensity by using challenging weights where the last 2-3 reps are verrrry difficult to complete with proper form.

 I also like to add in cardio bursts… this is one you’ll only see 2-3 times throughout the challenge but I love it as a switch up! Smaller muscle groups (like biceps and triceps) don’t generate as great of an overall calorie burn because… they are smaller muscle groups. I add in these bursts to generate a maximum calorie burn while also working the arm muscles. Good luck ;):)


lauren gleisberg fitmas challenge

GET THE CHALLENGE WORKOUT PLAN

 

BUNDLE + SAVE (CHALLENGE WORKOUT + MEAL PLAN/COOKBOOKS)

^ I HIGHLY suggest the Bundle to snag the meal plan/cookbook at one of the lowest prices of the year. Try the recipes that women in the LG Community are going crazy over: Taco Lasagna, Supreme Pizza Chicken, Pizza, Cookie Dough + 100s more.

FITMAS CHALLENGE DETAILS

November 10: Preview Week – every day this week, I post a free workout to LaurenGleisberg.com as a preview of the challenge workout plan. Think of it as a sample or bonus week of the challenge.

November 17: Day 1 of the Fitmas Challenge + all workouts found in the Fitmas Challenge Plan available now

PREVIEW WEEK WORKOUTS

this week only… if you like these, you’ll love the full program available HERE

 

DAY 2: ARMS (GYM)

DOWNLOAD: Day 2 Workout

weight training for women arm workout

DAY 2: ARMS (HOME)

DOWNLOAD: Day 2 Workout

FITMAS CHALLENGE FAQ

WHAT EQUIPMENT IS REQUIRED?

Gym: full gym equipment (barbells, cables, bench, dumbbells, machines)

Home: dumbbells, resistance bands, bench/step

*you’ll receive both versions so you can workout at home, in the gym or switch back and forth

 

WHAT IS THE FITMAS CHALLENGE BUNDLE?

The bundle includes both the Fitmas 2019 Challenge workout plan and the LG Eat Your Way Lean Meal Plan / Cookbooks (+all brand new weekly cookbooks for fall). It’s the best option for those serious about results as the combination of workouts and strategic nutrition is essential. 

 

HOW LONG ARE THE WORKOUTS?

30ish minutes | less time, more results during this busy season.

 

JOIN THE FITMAS CHALLENGE

 

BUNDLE + SAVE (CHALLENGE WORKOUT + MEAL PLAN/COOKBOOKS)

WEIGHTED ARM CIRCUIT WORKOUT

Happy Monday! It’s Day 20 of the Spring Workout Plan and this circuit workout is just what I need to begin the week. A little bit of weights. A lotta bit of sweat. 30 minutes and done. There have been a lot of great blog posts lately, so in case you missed any over the weekend, here’s a little recap:

 

FRIDAY FIVE (here)

5 things I’m into this week: my current netflix binge, the pizza I’m enjoying lately, shoe obsessions & how I’m stressing less

 

SUNDAY Q&A (here)

I jumped on the scale and was surprised so I’m sharing more about that, the ConfidenceKini Challenge, the Glute Guide & my outfit details from the past week.

 

lauren gleisberg circuit arm workout

 

SPRING WORKOUT PLAN

If you’re looking for a workout plan that focuses on getting fit and shedding fat through quick, effective workouts, download the free calendar and follow along HERE

spring break workout calendar plan

ARMS & ABS WORKOUT

This workout targets the arm muscles (biceps, triceps and shoulders) and the entire core. I love this muscle group combination because you feel the burn in your entire upper body while working up a great sweat.

 

lauren gleisberg doing an arm and ab workout

Yesterday, a miracle happened in my home… I finished my entire to-do list and I had energy after, so I did a Sunday Q&A blog post!

I answered questions like:

  • Where I got the black and white shirt from Saturday’s posts (that was actually the week’s top question lol)
  • How many days I did 30×30 to get back in shape
  • What I think of Whole30
  • When the MOM gear is launching
  • About the collagen supplement I’m taking
  • My patio details

 

FITMAS CHALLENGE: Biceps + Triceps (W5D3)

This workout is amazing! No, that’s not a typo hehe. This workout combines arms, abs and cardio for a lift that leaves you feeling so tight and strong. All of the exercises build on one another so you’re working similar muscle groups through each of the 3 movements per circuit. This leads to greater muscle fatigue and an overall good workout!

WORKOUTS TO COMPLETE:

[ ] Blog Workout: strong arms circuit workout

lauren gleisberg doing an arm weight training workout for women

 

TODAY’S BLOG POST

I’m sharing a peek at some of the exciting things coming out in 2018!

Fitmas Challenge: “Pull” (W4D2)

Yesterday was push and today is pull. A pull style training day now contains “pulling movements” which are exercises that primarily target the back, biceps and rear delts. Because this workout constantly works those 3 muscle groups, you may feel a very deep muscle burn!

WORKOUTS TO COMPLETE:

[ ] Blog Workout: upper body weight training workout

[ ] Video Workout Plan: triceps workout video

lauren gleisberg doing an upper body workout for women

 

-12 DAYS OF FITMAS GIVEAWAYS-

For the 12 days, I’m personally giving away 12 of my favorite things to you ladies. Each day, the giveaway goes down on Instagram – be sure to look for the daily post & enter there. Winners are announced here the following day.

DAY 7 WINNER: @allycat1118

Please email contact@laurengleisberg.com to receive your giveaway

Fitmas Challenge: Back + Biceps (W2D5)

Ladies – do you train your back? Enough?? Including a back workout in my routine is a must. I will be the first to admit I was not good about this when I first began lifting.

I would rotate legs, arms and ab workouts like crazy because those were my goals (like many women). Only when I got deeper into understanding fitness and anatomy did I learn about the importance of often overlooked muscle groups like the back (and even chest).

The reason back in particular is important is due to posture! I sit at a desk and work on a computer for the majority of my day and my posture shows it… shoulders rolled forward, head tilted down, back hunched. Anyone else??

Through strengthening back muscles we can actually work to align our spines and promote proper posture. Bottom line.. train back! Regularly! I personally like a back and biceps combo as well as a back and chest training split.

WORKOUTS TO COMPLETE:

[ ] Blog Workout: intense circuit workout

[ ] Video Workout Plan: biceps workout video

lauren gleisberg doing an upper body workout for women

-TODAY’S BLOG POST-

 

Sharing a lifestyle journal today… what we’ve been up to lately, some pics I haven’t shared & what it’s like to be a new, working mom.

 

Fitmas Challenge: Biceps + Triceps (W1D2)

I always find arm results come best when I take time and give proper attention the bicep and tricep muscles. And just a little tip from my experience… as much as I like looking for new and fun exercises, I’ve found that the best movements for arms are the staples: curls, hammer curls, kickbacks, push ups.

I use those on repeat in my workouts and each week, I push myself to hit another rep or use a little heavier weight. That’s all I’ve got for tips to sculpt those lady guns hehe.

WORKOUTS TO COMPLETE:

[ ] Blog Workout: biceps + triceps 

-TODAY’S BLOG POST-

I spent so much time putting together these 3 Healthy Thanksgiving Side Dishes that are just as delicious as the originals. I hope you love them. As are all my recipes, these are really easy to whip up so I hope they find their way on your dining table this Thanksgiving!

BACK + BICEPS WORKOUT

The last Fall Challenge workout so why not end it with a workout including 60 burpees?! We all know of an “arm day” but back and biceps is a muscle group combination I consider very effective at working the biceps even more than a traditional arm day. Do you feel that too?


( SCROLL DOWN FOR TODAY’S WORKOUT )

 

TRAINING TIPS:

  • Complete each exercise 3x through before moving on
  • Complete 1 set of 12 reps of burpees in between exercises

SMILE MORE DAILY PHOTO CHALLENGE:

ANYTHING – share anythinggg that is making you smile today! #LGFallChallenge #LGSmileMore

-TODAY’S BLOG POST-

Today’s LG Sister Spotlight goes to Emily! I loved reading the tips (especially on balance!) in her interview and I know you will too!

 

Back + Biceps (Pyramid Style) Workout

You bet it’s back buttt more intense… here is your 850 rep challenge workout! Last week’s 800 rep challenge was one that was certainly not easy but seeing how much fun you ladies had with it made me want to create another one (and make it just a bit more difficult). This upper body workout will target the back and bicep muscles.

I really hope you’re enjoying these different styles of workouts. I not only love creating them for you but I myself have been so excited to get to the gym. 

What the heck am I talking about with these different styles of workouts? So, usually, I use a workout structure of  3 sets of 15 reps of an exercise or a superset of 15 reps of each movement. With that, I typically include the staple weight lifting movements: curls, squats, presses, etc. Simply put… I find that to be the most effective for women who want to build muscle and shed some fat; we can then focus on lifting heavier as the challenge with each workout.

Switching up the workout style from time to time is good for the body and our minds. Have you been enjoying the changes too? Okay, now I’m excited to see what I can come up for next week! Go get after those 850 reps!




( SCROLL DOWN FOR TODAY’S WORKOUT )

TRAINING TIPS:

  • This workout consists of 5 exercises performed one after the next with just a minute of rest in between
  • DECREASE Increase Option 1: perform drop sets in which you use a lighter weight to finish the suggested rep range
  • DECREASE Intensity Option 2: complete less rounds if needed/rest longer if needed

SMILE MORE DAILY PHOTO CHALLENGE:

A PERSON, PLACE or THING THAT MAKES YOU SMILE – share which one of those is putting a smile on your face! #LGFallChallenge

-TODAY’S BLOG POST-

-UPGRADE YOUR CHALLENGE-

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

join lauren gleisberg and her fall challenge with the premium challenge pack

$18

ARMS + ABS CIRCUIT WORKOUT

Combine weight training with body weight resistance to get one effective circuit style workout. Today’s workout will be harder than it looks! I feel like that’s a common theme with my workouts haha.

WEIGHT TRAINING + BODY WEIGHT: I’ve been adding in more body weight resistance training combined with weighted movements. I like to superset these types of exercises or throw them into a circuit to focus on muscle fatigue. Speaking of common themes… muscle fatigue is something I’m stressing lately because that’s how we see results. We must increase the time under tension in order to grow those muscles. This style is seeming very effective at achieving that goal.

CIRCUIT STYLE: an upper body favorite training style to work both the muscles and endurance. It turns any workout into a sweaty, calorie-burning lift. 

I’ll let you get to the workout now! Have a great Friday… I really hope you enjoy this one!

 



lauren gleisberg curling a dumbbell
( SCROLL DOWN FOR TODAY’S WORKOUT )

lauren gleisberg doing her weight training workout

(ISOLATED GLUTES + CARDIO WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete 1 round of each arm circuit and the complete isolated glute + cardio workout

lauren gleisberg arm and abs circuit workout

TRAINING TIPS:

  • This workout consists of 3 circuits; complete 3 rounds of each circuit before moving onto the next
  • Intensity Increase Option: complete 5 rounds instead of 3

SMILE MORE DAILY PHOTO CHALLENGE:

SOMETHING UNEXPECTED THAT MADE YOU SMILE – what out of the ordinary happened today that put a smile on your face? Share it with us! #LGFallChallenge

-TODAY’S BLOG POST-

lauren gleisberg fitness community

Friday’s are for community! Take a few minutes and read today’s LG Sister Spotlight to meet Sarah!

-UPGRADE YOUR CHALLENGE-

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

join lauren gleisberg and her fall challenge with the premium challenge pack

$18