Browsing Tag

Chest

Upper Body & Abs Weighted Workout

Spring Workout Plan: Day 17 & the Friday Five… it’s going to be a good day. After you complete this upper body and ab workout, I suggest you stretch for a few minutes and give this blog post (the Friday Five) a read.

Also, it’s not too late to join in on this Spring workouts, click here for all the details and to download the free calendar.

Last week, I shared my first Friday Five – it’s just a fun little addition to the daily blog post, basically 5 random things I’m into that week.. I follow a blog that does the Friday Five and it becomes my favorite blog post of the week. I don’t think I’m nosy but I’m always interested in what others are interested in – I love getting ideas and inspiration from others!

Friday Five

1. LOCKUP

I guess it’s good that I’ve said the Friday Five is a random list because this sure is. I’m always looking for binge-worth Netflix series and this one has me totally hooked. Have you watched?? It’s called Lockup. It’s on MSNBC but Netflix also has a bazillion episodes.

I know a lot of you are also ridiculously obsessed with Law & Order SVU like I am and I feel like if you’re into that whole creepy, killer, legal system thing, this is one to watch too!

Anthony and I watch an episode together almost every night because what else would you like to think about before you doze off haha.

2. SPROUTED GRAIN PIZZA CRUST

I shared this on my Instagram stories a few weekends ago when I first tried it. I was at Trader Joes and they have pretty good, healthy pizza crusts: a gluten-free one and a cauliflower one. They’re good but to me, they still have that “good for a healthier version” taste.

I saw these as a featured item in my Trader Joes store and I grabbed a pack to try. We do Sunday dinners as a family each week and I hosted that weekend so I put together a margherita pizza with these. Everyone (including my dad who scoffs at whole grain anything haha) loved it!

I know not everyone has a Trader Joes location near them (I didn’t for the first 4 years of my health journey) but if you do, try the sprouted grain crust out. I think they go for $3.99 for a 2 pack.

PIZZA POSTS:

1. Looking for a delicious healthy pizza recipe? THIS one is my fav and I’m sure you’ve seen me make it 29x

2. Struggling with guilt over eating pizza? THIS sassy post I wrote is one of the most popular blog posts to date so I’m sure you’ll love it too!

bbq chicken pizza on white pottery barn plate

3. TARGET SHOES

Believe it or not, some people go to Target just for toothpaste and dish detergent. Me… I do my grocery shopping, home decor shopping, household shopping AND clothing shopping at Target.

I’ve especially taken notice to the shoes they have lately and I purchased 2 pairs in February that I’ve been wearing all of the time.

THESE white loafers ($23)

and

THESE white mules ($37)


4. ADDIDAS

Speaking of shoes, I wanted to give a quick little review on my recent favorite workout shoes. I can’t call it for certain but I feel like I’m becoming an ADIDAS > Nike girl. I truly never thought that day would come but we are close if not there.

I’ll share a list of all the Adidas Shoes I have and the one that is my true favorite

ADIDAS SHOES I HAVE/LOVE
1. Ultraboost – ridiculously expensive; I got them as a pregnancy gift from the hubby when my feet were getting more sore and they’re probably in the top 3 of best, most supportive shoes I’ve ever owned. Worth the investment? Quite possibly!

2. Originals FLB – these are cute and I like them for when I’m doing weight training but I’m not obsessed lol.

3. Swift Run – these are them! My current favorite! You’ve probably seen the 2 pair I have. I go through athletic shoes so quickly because I train in them, film in them, and wear them 90% of the time.

These are so versatile and comfy. I’m not one of those people who is shoe-smart like “oh these are good for long distance runs, these are my sprinting shoes, these are for leg day” and instead I’m “these match my outfit” haha. The comfort and functionality is an added bonus if I’m being honest.

The Swift Runs pass all the test and in a world of ridiculously pricey sneaker, I feel like these are on the less expensive side especially when you catch them on sale. I got one pair for $60.

I have THESE neutral ones & THESE green shimmer ones

5. YouTube Meditation

I’ve been trying to get back into meditation. I know, isn’t everyone saying that these days?! lol. I started waking up 10 minutes earlier than usual. It doesn’t sound like a big deal but why is it that in the AM, 10 minutes earlier feels like an hour earlier?!

Anyways, part of my AM routine is to meditate. I do so for literally 3 minutes at the most 5. I use YouTube and simply will search “3 minute guided meditation” (or whatever the time I’m looking for / sometimes I’ll add in anxiety or positivity or focus)

That was fun. Okay, here is today’s workout…

upper body and abs 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

PUSH UP CHALLENGE WORKOUT | Upper Body Workout

Are you up for this? I’m obsessed with push ups as of late. Push ups, in my mind, are one of those “bad ass/fit chick exercises.” When I complete a set of pushups, I feel unstoppable and am just so proud of my own strength. You know?!

I wanted to test myself when I constructed this workout… and a true test of physical and mental strength it is.

First off, don’t be discouraged by the workout. It looks tough. It is tough.

The goal is to push yourself outside of your comfort zone. I wrote this workout and said to myself, “okay, there’s no way I can complete this many push ups. I should think of and suggest a modification.”

Then, I thought… wow, I basically constructed an excuse and a Plan B for myself before I even went for it. What type of mentality is that in life?!

I worked up the courage and confidence… and completed every rep.

Now, I’ll be honest… I had to rest more than suggested. This workout took me longer that I anticipated. I wanted to prove to myself that I could complete this push up challenge so I did what I had to do (rest, stretches, shake out the arms, get water during a set) to do so.

Good luck! I can’t wait to hear how great you do with this push up challenge workout!

Also, if this push up challenge just seems too advanced for you (don’t worry – we’ve all been there! Truly! I started being able to complete like maybe 2 push ups!) OR if you’re looking to just improve your push up gave, check out THIS mini push up plan I put together.

Here is today’s workout..
push up challenge 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

Fitmas Challenge: Shoulders + Chest (W4D5)

Burn out doesn’t begin to describe how I felt after finishing this workout. My approach behind this workout was that we would start with a more traditional weight training workouts: 3 sets of 15 reps of the movements listed below. I pushed myself with weight but ensured I was keeping proper form. Then, to finish the workout, it was all about keeping up the pace and staying in the movements. And, a burn out it sure was haha. Good luck, girls!

WORKOUTS TO COMPLETE:

[ ] Blog Workout: upper body burn out workout

lauren gleisberg doing an upper body workout for women

 

-12 DAYS OF GIVEAWAYS-

Day 9 WINNER: @haley_fitjourney 

Please email contact@laurengleisberg.com to receive your giveaway prize

 

Fitmas Challenge: Chest + Triceps (W2D1)

Week 2 Day 1 – it’s a new week and the perfect opportunity to jump right back into the swing of things. After a Thanksgiving celebration, you may feel you need to “make up” for any extra eating or missed workout but I want you to shake that mindset right now.

This is a lifestyle… our lifestyle. One bad day or one bad week will not make or break you just like one good day or one good week won’t give you instant results. Today, workout because you love it and you love the way it makes you feel. 

This chest and triceps workout is fast paced. I love the combination of the weighted exercises with bodyweight resistance moves and some cardio tossed in there. 

WORKOUTS TO COMPLETE:

[ ] Blog Workout: chest + triceps

[ ] Video Workout Plan: triceps workout video

lauren gleisberg doing an upper body workout for women

-TODAY’S BLOG POST-

Black Friday / Cyber Monday deals are still on if you’d like to shop exclusive bundles and big discounts (sale ends tonight at 11:59 PM CST)

Fitmas Challenge: Chest + Back (W1D5)

No better way to end the first week of Fitmas than with a little bit of weights and a lotta bit of sweat. I chose to do this chest and back workout the day after Thanksgiving because we can really push ourselves here with weights. Lift heavy! Challenge yourself!

The day after a treat meal or eating excess calories, our bodies will be able to use the stored up glycogen during our workout. Give this one your all and you’ll feel amazing after!

WORKOUTS TO COMPLETE:

[ ] Blog Workout: chest + back

-TODAY’S BLOG POST-

I put together exclusive Black Friday bundles and proud some plans out of the LG vault aka ones that haven’t been around in awhile but are still amazing!

CHEST + TRICEPS WORKOUT

75 push ups may put this workout on the top of the difficult list. There is something to be said about accomplishing something that look scary on paper (or on a screen lol). 75 push ups in addition to a full weighted workout seems like something too challenging to complete but I know you can do it. Savor that feeling of accomplishment once you do!


( SCROLL DOWN FOR TODAY’S WORKOUT )

(PLYOMETRICS WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete 2 sets instead of 3 sets of the blog workout and the complete plyometrics workout

TRAINING TIPS:

  • Complete each exercise 3x through before moving on
  • Complete 1 set of 15 reps of push ups in between exercises
  • Intensity Increase Option: complete more push ups than suggested if you can

SMILE MORE DAILY PHOTO CHALLENGE:

EVERYDAY ITEM – is there an everyday item you come across regularly that has the power to make you smile today? Share it! #LGFallChallenge #LGSmileMore

-TODAY’S BLOG POST-

Day 4 of Sassy Post Week and today, I’m talking all about balance and the 1 best piece of advice that’s helped me!

 

 

PUSH (CHEST, SHOULDERS + TRICEPS) WORKOUT

Lift AND push up. Lift AND push up. I wasn’t kidding when I told you these workouts were all about the “AND” factor. Between every exercise in today’s workout, I challenge you to complete a set of push ups.

Let’s go over a few quick push up form reminders. To set up, ensure your body forms a straight line from your head, through your neck and back all the way down to your heels. You hands should be out wider than the width of your shoulders. Keep your core as tight as possible throughout the movement. Think of pulling your belly button back to your spine.

PS – if you want more help with push ups, check out this 4 Steps to More Push Ups Mini Plan


( SCROLL DOWN FOR TODAY’S WORKOUT )

(GLUTE ACCESSORY WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete both the  Glute Guide workout and the workout below

lauren gleisberg's push up workout

TRAINING TIPS:

  • Complete 3 sets of every exercise before moving on
  • In between movements complete 15 push ups of your skill level (3 sets exercise, 1 set push ups, 3 sets exercise, etc.)
  • Intensity Increase Option: complete as many push ups as you can do

SMILE MORE DAILY PHOTO CHALLENGE:

WATER BOTTLE – I drink way more when I think the water bottle I’m using is cute. Do you have a water bottle that puts a smile on your face? Share it! #LGFallChallenge #LGSmileMore

-TODAY’S BLOG POST-

One of the most popular recipes I’ve ever shared was this 4 Ingredient Protein Cookie Dough. I knew I had to create another recipe for the season, so here is PUMPKIN Protein Cookie Dough!

-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

Pyramid Style Push Workout

A pyramid style workout builds in intensity, peaks and then comes back down. It’s a training style that is challenging for the targeted muscles, but what I personally enjoy most is that it is a nice switch up mentally. It’s unique in terms of the 



lauren ggleisberg's pyramid style push workout
( SCROLL DOWN FOR TODAY’S WORKOUT )

(GLUTE ACCESSORY WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete both the blog and Glute Guide workouts 

TRAINING TIPS:

  • This workout follows a pyramid style in terms of the reps
  • Complete each movement 1x for the suggested reps, rest 1 min and move onto the next exercise until all 5 are completed; then, repeat.
  • Intensity Decrease Option 1: take rests during a set if needed and continue counting reps where you left off
  • Intensity Decrease Option 2: perform drop sets in which you lower the weight used during a set to complete the remaining reps

SMILE MORE DAILY PHOTO CHALLENGE:

SOMETHING ON YOUR COMMUTE TO WORK/SCHOOL/OUT AND ABOUT THAT MAKES YOU SMILE – what do you see on your morning commute that puts a smile on your face? Share it with us! #LGFallChallenge

-TODAY’S BLOG POST-

lauren gleisberg doing more push ups

4 steps I’ve taken to increase my push ups! I know following this “mini plan” will help you achieve more too!

-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!

 

$18

4 Step Push Up Mini Plan: Get Better at Push Ups

Push ups are a simple exercise in which you push yourself off the ground by pressing through the hands: simple yet not exactly easy to complete. A push up is one of those staple movements in fitness that I feel all of us women should feel confident and capable completing. So, I put together this mini push up plan for all of us looking to get better at push ups.

WHY I WANT TO GET BETTER AT PUSH UPS

Like I just mentioned, I believe push ups along with exercises such as pull ups, deadlifts, squats and the bench press are foundational movements and ones we should be able to complete. I personally feel there is something empowering about being able to move your bodyweight

THE 4 STEP MINI PUSH UP PLAN OVERVIEW

Let’s glance at what this mini plan entails. There are 4 steps and each one builds in difficulty. Each step is not to be completed at one time; rather, for a few weeks, you’ll work on adding in step one. After 3-5 workouts of including step 1, you’ll then include both step 1 and step 2. A few weeks after doing that, you’ll add in step 3, completing step 1, 2 and 3 and so on until you’re pushing up like a pro.

lauren gleisberg doing her push up plan

STEP 1: STRENGTHEN WITH A CHEST PRESS

If we’re going to be focusing on improving our push up game then we need to strengthen the muscles used in the exercise. Although compound movements like a push up recruit many muscle groups, the exercise primarily engages the chest, triceps and shoulder muscles. Therefore, we will work on strengthening that area with a chest press exercise.

This exercise can be completed on a bench with a barbell or dumbbells or on the floor to make it slightly easier. Focus on increasing the weight and/or reps with each workout where you include a chest press. Aim for 3 sets of 15 reps.

STEP 2: INCLINE PUSH UPS

If you want to get better at a movement, you need to complete the movement. Once we’ve laid a foundation of strength in the upper body, we can begin going for the push up motion. Performing the exercise on an incline makes it easier while still allowing us to work through the exercise.

The greater the incline, the easier it will be, so if you need extra assistance that is how you can modify this exercise. I suggest 3 sets of 15 reps of this movement. As you progress, decrease the incline.

STEP 3: KNEE PUSH UPS

Eventually, incline push ups will feel rather easy to complete. When you hit this point, you’ll know it’s time to move to the ground… we are getting way closer to a push up. Complete a push up but from your knees to minic the motion of a push up but at an “easier” level. Keep your knees touching the ground as you lower your body and push up while maintaining a flat back and engaged core. This knee variation reduces the amount of bodyweight you’ll be pushing up.

I suggest performing 3 sets of 8-15 knee push ups. When you first begin these push ups, you may not to be able to complete a lot if you’re a beginner. If you’re more advanced and just looking to improve your push ups overall, then shoot for 15-25 reps.

STEP 4: PUSH UPS!

Finally, it’s time to push up! If you are really new to push ups, just shoot for a few of them. If you are looking to advance your push up game, go for reps here! AND, if you’re really advanced, try out decline push ups.

When at step 4, you’ll be focusing on getting more reps with each push up set. Still, I never suggest working to complete failure.

SUMMARY:

The overall goal of this Push Up Mini Plan is to build up our ability to complete push ups and lots of them. We begin by strengthening the muscles of the upper body, specifically the chest, triceps and shoulder muscles. Then, we focus on working the push up motion through beginning with incline push ups, moving to push ups off our knees and eventually the real deal push ups. Finally, we advance into improving our total push ups reps. It’s a challenging yet empowering process!

lauren gleisberg doing more push ups

Chest + Back Workout

I like to add in cardio to upper body weighted workouts to increase the intensity and get my heart rate up. My strategy with this is to pick cardio moves that also utilize the muscle groups I am targeting. Unfortunately, today that means burpees hehe. Scroll to see what I mean!


( SCROLL DOWN FOR TODAY’S WORKOUT )

 

TRAINING TIPS:

  • This workout consists of 5 exercises with a cardio burst in between
  • Complete 3 sets of each exercise before moving onto the modified burpee (example: 3 sets rows, 10 burpees, 3 sets of pullovers, 10 burpees)
  • Intensity Increase Option: perform 2 sets of 10 reps of modified burpees in between the weighted movements 

SMILE MORE DAILY PHOTO CHALLENGE:

RELAXING EVENT ACTIVITY/LACK OF ACTIVITY THAT MAKES YOU SMILE – what are you up to this evening that is putting a smile on your face?? Share it with us! #LGFallChallenge

-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

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