Browsing Tag

Glutes

SQUAT CHALLENGE WEIGHT TRAINING WORKOUT

Day 22 of the Spring Calendar Workout Plan. It’s Hump Day so there is a Squat Challenge workout. Last week, I shared the Push Up Challenge workout and you loved it so much that I wanted to create another rep challenge. The reason this workout is so difficult is due to the volume and high reps we are completing!

squat challenge workout by Lauren Gleisberg

 

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

Combining the Glute Guide with Your Training (Glute Goals!)

Glutes/Booty/Butt it’s always on my goal list when it comes to training. I recently shared that I was going to be switching up my workouts to include more glute work. This past year, I released the Glute Guide. It’s a 5 week plan designed to sculpt, tighten and lift the booty muscles; the best part is that you can use it on it’s own or combine it with another plan. I’m going to be combining it with my current training.

 

This past weekend, when I shared that I would be doing workouts from the Glute Guide, I was flooded with messages asking to share more on how exactly I’m going about that so I thought it would be best to do a blog post with the details.

I’ll include 2 main points in this post

1) how I’m tweaking the Glute Guide to combine it with my regular workouts

2) 4 highly effective isolated glute exercises that are my favorite from the plan

 

HOW I AM USING THE GLUTE GUIDE

Every week, I’m adding in a bit more glute workout, so I broke down my approach by week. I also haven’t thought much past 4 weeks because in about a month, I’m going to switch up my training again!

In the Glute Guide, the workouts are divided into 4 types of workouts: glute accessory, isolated glutes, plyometrics and lower body strength. As I add them into my training, I’m simply picking and choosing which workouts I’m doing instead of following week 1 for week 1 and week 2 for week 2. Have fun with it and select the ones seem most fun to you.

NOTE: I refer to “normal training” which just means my current workouts. I’m following the Spring Calendar Workout Plan and doing those workouts for total body training.

 

Week 1: normal training + 2 glute accessory workouts (complete 1 on leg day and 1 on any other day of the week)

Week 2: normal training + 1 glute accessory workout (complete at the end of leg day) & 1 isolated glute workout (add this at the end of another workout or swap for a different workout); goal is 2 leg workouts in 1 week

Week 3: normal training + 1 plyometric workout (completed at the end of leg day) & 1 isolate glute workout (add this at the end of another workout or swap for a different workout)

Week 4: normal training + 1 plyometric workout (completed at the end of leg day) & & 1 isolated glute workout (add this at the end of another workout or swap for a different workout)

 

4 EFFECTIVE ISOLATED GLUTE EXERCISES

Below are 4 exercises that I find to be the most effective at isolating and working the glute muscles. These 4 exercies are ones I include in the Glute Guide; they can be done before a leg workout (pre-exhaust technique), incorporated in a lower body workout, or completed after a workout for a glute burn out. I find a combination of those approaches best, which is why I laid the Glute Guide out how I did.

 

DIAMOND GLUTE BRIDGES/FROG PUMPS

This is certainly an awkward one to do in the gym but if you can get past that, you’ll end up loving these. They target the glutes in a way that a typical glute bridge doesn’t. I love doing really high reps with these!

frog pumps butt exercise lauren gleisberg
frog pumps butt exercise lauren gleisberg

 

HIP THRUSTS

With this exercise, I create a challenge by adding weight. I’ll use a band (like pictures) or more often, I’ll place a barbell with added weights on my hips and complete the reps.

lauren gleisberg doing a hip thrust exercise

 

GLUTE KICKBACKS

This is an exercise I’m sure you’ve completed before. It would likely be on many people’s “top glute exercise” list because it’s effective. I like to do body weight versions and added resistance with a band or cable. I also love that you can play with the angle to hit the glutes differently (on the ground like pictures or standing and leaning forward)

lauren gleisberg doing a glute kickback
glute kickbacks butt exercise lauren gleisberg

 

GOOD MORNINGS

Just like hip thrusts, I like that good mornings allow you to add heavier weight to increase the challenge of the exercises. I like increasing weight with each set when I complete good mornings.

lauren gleisberg doing a good morning exercise
lauren gleisberg doing a good morning exercise

 

 

lauren gleisberg glute guide about

Glutes & Plyometrics | Lower Body & Cardio Workout

Day 13 of the Spring Workout Calendar Plan and this leg workout is definitely going to challenge you. It combines glute isolating moves, compound leg exercises and plyometrics to work the entire lower body and challenge your cardio endurance. Take rests when needed because I definitely needed to!

 

Also, if you’re struggling with that lost hour of sleep and a bit of an off schedule, I have 3 things to help you with that today…

 

GET AHEAD AFTER “SPRINGING AHEAD” | DAYLIGHT SAVINGS TIP:

1. FOCUS ON PROTEIN: even a slight time change can affect our appetites. Protein is the macronutrient most responsible for satiety aka the full feeling. Protein will help provide steady energy and can help curb cravings.

2. SCREEN-FREE BEDTIME: instead of watching TV or scrolling on the phone before bed, opt for something else like a book .

3. REDUCE CAFFEINE MID-DAY: I get you… I drank an extra cup of coffee too on Sunday but that’s not exactly the best approach. It’s reported that the half life of caffeine is about 6 hours and even though we think “oh it doesn’t affect my sleep,” it can actually prevent us from getting into deep sleep. After mid-day/early afternoon, stop the caffeinated beverages.

 

Here is today’s workout…

 

lauren gleisberg doing a leg and butt 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

Legs + Butt Workout

Double digits… Day 10 of the Spring Workout Plan. If you want to join in, click here for all the details and to download the free calendar.

Also, I’m in a fun, energetic mood today and I wanted to add something fun to this post. At the end of your workout, take some time to stretch and as you do, feel free to read my Friday Five aka 5 random thoughts/things I’m sharing haha.

 

Friday Five

1. TIME MANAGEMENT/MIRACLE CUBE

Time management has always been on my radar but when I became a mom, I had to get serious about it.

Who’s heard of this “Miracle Cube” – am I the last person on the planet who just bought it?! Whether I set it for 15 minutes of straightening up or doing 1 hour of emails, it’s helped me become an efficiency machine!

I feel like I should dedicate a blog post to this thing it’s helped me that much.

2. PINTEREST

Pinterest has always been the most enjoyable social media platform to me. There’s no competition/comparing… it’s all just fun and fantasy.

“Your dream house board looks more beautiful than my dream house pins. I’m going to go pin some amazign stuff.” haha no. It’s just such a fun platform.

You can follow my account here

My favorite pin of the week was seeing someone frame their wifi password for guests. I asked our LG graphic designer, Christina to put together a cute template for a 4×6 and 5×7 frame where we can all download, put in our password and print. I’ll share that soon!

lauren gleisberg wifi password in a frame

3. LISTENING TO YOURSELF

Speaking of Pinterest, I am a quote-aholic especially on there. After seeign this quote, I keep replaying it in my head. Nobody knows what is best for you more than you so focus more on listening to your own voice.

4. POPSOCKETS

I am so late to the PopSocket game as well but I’ve officially jumped on the bandwagon. I don’t keep up with the latest iPhone and mine was so old that it was constantly glitching. As soon as I couldn’t Insta story anymore, I ran to Verizon to upgrade haha.

I ended up getting the iPhone 8 Plus (a lot of you recommended the 8 over the X) but I got a popsocket to hold it better and I’m obsessed. Plus, they’re only $10!

5. ROTISSERIE CHICKEN

How’s that for a random #5. I’ve been buying rotisserie chicken every week at the grocery store and it’s speeding up my meal prep like you wouldn’t believe. Many recipes I make call for cooked chicken, so I’ll just add in rotisserie chicken and it takes the hands on prep from like 30 minutes to 12.

My grocery store even sells rotisserie chicken that has already been taken off to make it even easier. I mean I guess we live in a world where groceries are now delivered to your door so I guess using precooked chicken isn’t that crazy lol.

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

lauren gleisberg legs and butt 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: Legs + Glutes (W5D1)

It’s the last week of the Fitmas Challenge which also happens to be the week leading up to Christmas. I’m sure for many of us this week will bring a whole lot of… everything! A lot of finishing up work, shopping, cooking, socializing, preparing for festivities, etc.

All of that will be a lot more enjoyable if we focus on ourselves first. You can only pour from a cup that is full… don’t forget that! I encourage you to take time to workout each day this week. Use it at 30-45mins to clear your mind and put yourself/your health first. 

WORKOUTS TO COMPLETE:

[ ] Blog Workout: Legs + Glutes

 

 

Fitmas Challenge: Legs (W2D2)

A traditional leg day workout featuring my signature glute activation followed by a lower body weight training workout. If you want to activate the glute muscles, it’s very important to warm them up.

In this workout, you will see we do 3 exercises with body weight/light weight resistance and high reps to engage the glute muscles. The lower body workout will utilize weights to work the leg and butt muscles. Be sure to go heavy and challenge yourself with weight in that lower body workout.

WORKOUTS TO COMPLETE:

[ ] Blog Workout: legs

-TODAY’S BLOG POST-

Freezer dump meals are my new thing! You literally prep for a few mins, freeze and dump into a crockpot for a delicious meal. This pot roast is perfect for the cooler weather.

Fitmas Challenge: Leg + Glute Circuit Workout (W1D1)

Welcome to your very first Fitmas Challenge workout. I wanted today’s workout to be one that really pushed you… muscle burning and cardiovascular-ly challenging. Keep those rest times short for one intense lower body workout.

WORKOUTS TO COMPLETE:

[ ] Blog Workout: legs + glutes

[ ] Video Workout Plan: glute workout

-TODAY’S BLOG POST-

lauren gleisberg teaching women how to deadlift

I’m talking about the 3 best tips I have to see great results during this Fitmas Challenge (no, it’s not the typical “set your workout clothes out the night prior type of tips hehe). I hope these really help you!

Legs and Butt Workout

You’ve seen this workout structure before because it guarantees a booty burn! 20 squat jumps between all the leg exercises is what we’ve got going today.


( 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 the glute guide workout and omit today’s blog workout

TRAINING TIPS:

  • Complete each exercise 3x through before moving on
  • Complete 1 set of 30 reps of squat jumps in between each exercise
  • Intensity Increase Option: complete 2 sets of 20 reps of squat jumps

SMILE MORE DAILY PHOTO CHALLENGE:

MORNING VIEW – an ordinary view has all the power to make us smile; it’s just our perspective. What morning view are you seeing that is putting a smile on your face? #LGFallChallenge #LGSmileMore

-TODAY’S BLOG POST-

Sassy Post Week continues. It’s Day 2 and I’m dishing on what I really think about sponsored posts! Plus, I am sharing on how it all works… how Instagram accounts set up sponsored posts, what you can really make from it, etc.

-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

LEG + GLUTE SUPERSET WORKOUT

This week’s leg workout intensity comes from 4 supersets. A superset is a technique I incorporate to ensure muscle fatigue. One of the ways I like to include supersets is by combining a weighted exercise with one that also challenges us cardiovasularly.

These types of workouts leave my legs burning and my entire body sweating. Soooo, after the workout you’ll be needing the dry shampoo I’m product reviewing in today’s blog post haha #NotSponsoredJustReallyLoveIt

I hope you can handle this after yesterday’s 800 rep challenge workout. I’m so sorry for that but I promise you it will all be worth it!




( SCROLL DOWN FOR TODAY’S WORKOUT )

(LOWER BODY STRENGTH WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete the glute guide workout instead of today’s blog workout; focus on increasing strength this week 

lauren gleisberg doing her leg and glute weight training workout

TRAINING TIPS:

  • This workout consists of 4 supersets; a superset is 2 movements completed back to back with no rest in between
  • For all unilateral movements (ex: single leg deadlifts), the suggested rep range is to be completed on each side (ex: 10 reps on the left, 10 reps on the right)
  • Intensity Increase Option: add an addition 3-5 reps of pulses at the end of each set

SMILE MORE DAILY PHOTO CHALLENGE:

AN OLD PHOTO/MEMORY THAT MAKES YOU SMILE – looking back on fond memories always puts a smile on my face. What’s one that makes you grin? Share it with us! #LGFallChallenge

-TODAY’S BLOG POST-

lauren gleisberg living proof dry shampoo review

Hands down the best dry shampoo I’ve found + my 2 minute messy bun tutorial!

-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

LEG CIRCUIT WORKOUT

If you’re following the Calendar Fitness Plan, here’s today’s workout! I wanted to keep with the training style of the calendar in combining weights with cardio. Today’s circuit will challenge your endurance and muscles!

Y’all… this Wisconsin girl turned Texan is going through her first hurricane. What a hurricane to experience! Hurricane Harvey is absolutely devastating south.

We live in a suburb about 1 hour north of Houston. We had plenty of time to prepare, stocking up on food, water and supplies (which we did! Thankfully!). We knew our obstacle wouldn’t be the hurricane itself, rather the tropical storm and flooding in the days following Harvey making landfall.

We are currently safe and dry. We have no suggestions to evacuate, rather advice to stay put and inside. The land and roads around our neighborhood are flooded as the creeks are at maximum capacity and spilling over. I get knots in my stomach watching the water slowly creep across the roads and towards the homes, especially hearing we are to get another 20+ inches of rain.

Our impact is nothing compared to so many others! I’ve been glued to the television news coverage. One thing is for sure… it’s amazing how people are coming out to help complete strangers. Even our neighbors are all checking on one another, giving updates via social media and helping with small needs. 

I really appreciate all your thoughts and messages. We are doing well and are praying for those who aren’t as lucky as we are!

Join in on the Calendar Fitness Plan…

workout fitness plan for summer by blogger lauren Gleisberg

DOWNLOAD THE CALENDAR HERE

 

HOW TO USE THE CALENDAR:

1. Download the Calendar – click the download here link (don’t just save the picture; the PDF will provide a clearer image)

2. Save – I suggest saving a copy to your phone (I like to copy it to iBooks) and printing another (I’m old school and love a hard copy lol, anyone else?!)

3. Have Your Plans Ready – the calendar uses both the LG Sisters Get Strong & 30×30 Fat Loss Shred plans with a few new workouts I’ll post on the blog. Break out those plans if you already have them and if not, snag them while they’re on sale!

4. Follow Along Day by Day – each day, check the calendar and do the suggested workout from either the ebook guides or the new workout right here on the blog. It’s that easy! Well, that easy to follow along… the workouts are another story lol.  

PLANS USED IN THE FITNESS CALENDAR:

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