Browsing Tag

legs

Outdoor Leg + Cardio Workout

I always love a switch up, so today that’s what I’m sharing with you. The scheduled workout of the day is legs as part of the Weight Training Plan 2.o/Summer Challenge. Buttt, if you’re looking for a little something different, I have an alternative workout you can try today!

My sweet little Leo turned 1 month old on Friday (half of my heart wants him to stay little forever and the other half loves watching him grow). I decided this is the week that I am going to ease back into workouts.

My husband, Anthony and I are celebrating 2 years of marriage today, so my mom came over to watch the baby and we headed out for our day date… brunch at our favorite place and a workout outside. I had Anthony record clips of my workout so that I could share it with you.

WORKOUT VIDEO:

WORKOUT SUMMARY:

3 sets, 30 reps – Kettlebell Swings

3 sets, 20 reps – Split Squats + Kickback (20 reps each side)

3 sets, 20 reps – Stair Squat Hops

3 sets, 10 reps – KB Walking Lunges (10 steps each side)

3 sets, 30 reps – Step Up Hops (30 reps each side)

3 sets, 20 reps – Calf Raises

*Personally, I tried to take as little rest in between sets as possible

EXERCISE DESCRIPTIONS + TIPS:

Kettlebell Swings: begin with your legs wider than shoulder width apart and your knees bent, sitting slightly back into the start of a squat position. Reach down with both hands to grab a dumbbell and let it hang straight down in front of you. Use your glutes (important!) to fuel this movement. Squeeze your butt and thrust your hips forward as you move the kettlebell from down in front of you to straight out at shoulder level. Keep your chest high.

Elevated Split Squats + Kickback: place your front foot slightly elevated on some sort of step. Transfer your weight to that front foot as your back leg comes up into a glute kickback. Don’t use momentum… preform this movement slow and controlled allowing that glute to do the work in the kickback. Bring that back leg down to the ground, dropping into a lunge/split squat position and repeat.

Stair Squat Hops: on a series of steps, sit back and down into a squat. Slowly and carefully hop up to the next step staying in that squat position. If you only have a few steps (like I do), briskly jog down the steps to repeat.

KB Walking Lunges: perform walking lunges as you normally would but to increase the challenge, with every lunge, transfer the kettlebell from your right hand to your left hand (and vice versa). Make this kettelbell transfer between your legs as you lunge forward.

Step Up Hops: Place one foot on a step and very quickly, drive the knee on the opposite leg up as you hop off of the step. Repeat. I find it’s key with this movement to develop a rhythm and use your arms to drive yourself up.

Calf Raises: Find a step or if you don’t have one, you can perform this movement on a flat surface but a step will increase the challenge. Stand only with the balls of your feet on the step and raise to your tippy toes. My personal tip is that I like to hold this movement for one to two seconds at the top to really engage the calves and then slowly lower down.

SUMMER COMMUNITY GEAR IS HERE!

LEGS + GLUTES WORKOUT

What better way to begin the week than with an intense leg and butt workout. Today’s workout is especially challenging with supersets that combine heavy lifting and plyometrics. This combination not only works the muscles but also challenges your cardiovascular endurance.. sculpting legs and burning serious calories! As always, focus on using challenging weight with the weighted movements!

(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 workout consists of 4 supersets; a superset is when 2 exercises are performed back to back with no rest in between
  • Perform 3 rounds or sets of each superset before moving onto the next one
  • You can always substitute a set of dumbbells for a barbell to work with the equipment you have
  • If you’re up for an added challenge, add moves from THIS workout video I posted to the end of today’s workout

DAILY PHOTO CHALLENGE:

“WORK FLOW” I love getting to know each other in different ways, so today, share what a day of work looks like for you whether that’s killing’ it at the office or bustin’ your booty at home with the kids #LGTeamKini

-TODAY’S BLOG POST-


-MEAL PLAN SALE-

Save 15% OFF the Meal Plan for the 3 day sale going on now

-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.

LEGS + GLUTES WORKOUT

This workout features some seriously challenging supersets, especially if you’re upping the weight like I suggested this week. You’ll not the first movement is a glute-focused exercise followed by a compound movement. This makes today’s workout all about that backside. Remember, it’s up to you to bring the intensity with the weights. The last 2-3 reps of each set should be very challenging if you’re using a heavy weight; if it’s not challenging, slightly increase the weight.

(SCROLL DOWN FOR TODAY’S WORKOUT)


TRAINING TIPS:

  • This workout consists of 4 supersets; a superset means to complete the 2 exercises back to back with no rest in between; you may rest 30-60 seconds after each superset
  • Complete 3 rounds of each superset before moving onto the next one

DAILY PHOTO CHALLENGE:

“GET HER DIGITS” I’m excited about today’s photo challenge. And it’s not one you’ll have to upload for. Instead, spend the time asking an LG Sister who you’ve connected with recently to swap phone numbers. This community is about way more than health and fitness and our online friendships become real life ones as well. Put yourself out there today and get her digits! #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.

LEGS + GLUTES WORKOUT

Today, I’m pulling out one of my favorite techniques to target the backside: a glute pre-exhaust. This is a training technique that isolates the glute muscles with low weight or no weight exercises before beginning the main workout. This approach results in the glutes fatiguing faster than other leg muscles, forcing them to work even harder during the weighted/strength portion of the workout.

(SCROLL DOWN FOR TODAY’S WORKOUT)

(AB WORKOUT IN AB PLAN 2.0 INCLUDED IN THE PREMIUM CHALLENGE PACKS)

TRAINING TIPS:

  • For all unilateral exercises (ex: lying clam raises), complete the suggested rep range on each side; so 2 sets of 20 reps on BOTH the left and right side.
  • Complete 2 sets of each glute pre-exhaust movement before moving onto the next
  • Similarly, during the strength/weighted portion of the workout, compete 3 sets of each exercise before moving onto the next movement

DAILY PHOTO CHALLENGE:

“Song” – share with the community one of your favorite songs to jam out to while working out or your complete playlist #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.

LEGS + PLYOMETRIC WORKOUT

Another leg workout that will make you WORK! With 5 these weighted movements, it’s important to focus on choosing a challenging weight. This means that you are selecting a weight that you can’t complete more than 20/22 reps without sacrificing form. If you get to 20 easily, it’s a sign you’ll need to increase the weight. 

I told you I was taking this workouts up a notch this week. You’ll see that in the plyometric blast that finishes today’s workout. Push through it because the results are worth the booty burn.

(SCROLL DOWN FOR TODAY’S WEIGHTED WORKOUT)

 

TRAINING TIPS:

  • Complete 3 sets of 20 reps of each of the weight training movements. This means you’ll complete 3 sets before moving onto the next exercise.
  • For unilateral movements (ex: single leg deadlifts + curtsy lunges), compete 20 reps on each side
  • Finish with a plyometric blast aka 3 movements performed back to back (no rest) for 30 seconds each. Complete 3 rounds total (or as many as you want)
  • Feel free to use a barbell or set of dumbbells interchangeably here (I love switching it up!)

DAILY PHOTO CHALLENGE:

“Tuesday Shoesday” – share a pic of your favorite shoes, the ones you’re wearing, a pair you’ve got your eye on, your entire sneaker collection, a fabulous pair of heels, anything #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.

Legs + Glute Workout

YAY for the first day of the ConfidenceKini Challenge. My workout philosophy is to begin the week with the most difficult workout. Accomplishing a tough workout on a Monday sets the tone of accomplishment for the entire week. 

This is what each workout post will look like, you’ll find the workout of the day, workout tips and the daily photo challenge. I’ll also link the daily blog post because I’ve come up with some seriously awesome posts for this challenge to help you along your journey. 

TRAINING TIPS:

  • For unilateral movements (ex: donkey kicks & walking lunges), the suggested number of reps is what should be preformed on each side. So, 12 donkey kicks = 12 donkey kicks on each side
  • Each superset is competed a total of 3x (or if you’d like to modify to make the workout shorter, complete 2 rounds of each superset)

 

DAILY PHOTO CHALLENGE:

“Selfie + 5 Facts” – share a picture of yourself and 5 things about you with the community today #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.

LEG WORKOUTS BASED ON YOUR MOOD

When leg day rolls around, my mood totally depends on how my workout goes. To be honest, I’m excited to take on leg day… most days. BUT, every now and then, I’m not in an ideal mood and still need to get my workout in. Instead of working against my mood, I work with it.

I narrowed it down to 3 moods that I commonly feel when I’m getting to the gym:

  1. Energetic + Excited (because I LOVE leg day, this is most often how I feel)
  2. Tired + Exhausted (after a long work day, sometimes we are just plain tired and still make the gym a priority)
  3. Not Feelin’ So Hot (we all have those days. You can put any feeling in here from mad to sad to frustrated. These are the days you’re just not feeling your best)

I hope this helps you get the most of leg day no matter what your mood!

 

MOOD: ENERGETIC + EXCITED

CHOOSE: Traditional Weight Training + Plyometrics

WHY IT’S GOOD: harness all that energy and motivation into completing weighted movements that challenge you physically… increase the weight! Go for an extra rep! I also like to add in plyometrics after weighted sets or at the end of the workout! If you thought you were in a good mood walking into the gym, get ready to leave feeling elated.

Try THIS OR THIS Workout

^^this photo is a total joke; I jumped in for a photo opp while my husband was doing his deadlift workout haha #DeadliftDreams

MOOD: TIRED + EXHAUSTED

CHOOSE: Leg Workout w/ 1 Piece of Equipment

WHY IT’S GOOD: when you’re tired, the last thing you want to be doing is running around the gym from machine to machine. And you certainly don’t feel like pushing yourself to complete jump squats after a set of deadlifts. I’ve found that pushing myself too much when I’m exhausted quickly leads to frustration. Instead of turning my mood around, I leave the gym feeling defeated. Choosing a leg workout that uses just dumbbells or just a barbell or just a kettle bell will allow you to complete movements in the same spot while getting in a great leg workout! 

Try THIS Workout

 

MOOD: NOT FEELIN’ SO HOT

CHOOSE: Leg Supersets or Circuits

WHY IT’S GOOD: a leg day with added cardio (that isn’t “traditional cardio”) will surely turn that frown upside down. There’s nothing like a leg workout that gets the heart rate pumping to really shift a mood. These “feel good” workouts are ones that entail several supersets or an entire circuit to combine weighted leg exercises with cardio by allowing for little rest. 

Try THIS Workout

Barbell Leg Workout + My Fav At Home Barbell Set

A barbell in my home gym has become an essential piece. Long gone are the days when home workouts meant you couldn’t use equipment. It probably goes without saying that I’m all about the weights. Weight training is totally where it’s at if you’re looking to sculpt a fit body.

I really like to talk about workouts and workout styles as correlating to a desired physical goal. Not everyone has the same physical goals, so for those who are looking to achieve a fit, lean and strong appearance (not just skinny), I’ve found weight training is the most effective route to achieve that.

Weight training can but doesn’t have to be more difficult to do from home. There are so many practical and affordable options for fitness equipment that you can use right at home. My two top equipment suggestions would be an adjustable dumbbell set and an adjustable barbell set.

THIS barbell set (this one I linked is actually a dumbbell/barbell combo) is one my husband, Anthony got me for Christmas this year. A standard barbell (or “Olympic barbell” as it’s properly called) is 7 feet long and 45 pounds. That’s a great option if you have the space, but most of us need more compact options, which is why I love the little barbell set I suggested. It’s shorter (perfect for storage!) and lighter (which I love for upper body movements) but you can really build it up for a challenging workout.

I put together this barbell leg workout that you can complete at home or in the gym!

Can I add a little chit chat / girl talk to these blog posts? Lately, I’ve been reading more blogs and watching more YouTube videos and realized the ones I enjoy the most are the that add normal, daily conversations to their content. I’ll go to a fashion blog because I loved the outfit but stay on it because I enjoy the girl talk included in the post. We all chat together so much on social media so I thought I would continue the conversation on here.

This week is a pretty crazy (but amazing!) week. We have two doctor appointments for our baby and one of them is the glucose/gestational diabetes test. I keep hearing 2 things: 1) the drink is disgusting and 2) you’ll never feel your baby kick and move more. I’m not worried about the drink… it will be over in a minute but I’m so looking forward to feeling all his movements. We are also taking a Newborn Care class on Tuesday. Hopefully, we (more like Anthony lol) don’t get too sick of all the classes I signed us up for because there are like 4 or 5 lol. 

You likely already know this if you follow my Snapchat but Anthony and I got hooked on Prison Break. One weekend, we watched 24 episode in 3 days… now that’s a Netflix binge I probably shouldn’t brag about haha. I loved season 1 + 2 but season 3 was so boring. I felt like it was a repeat of the original storyline. Someone snapped me that during season 3 the writers were on strike, which makes sense as to why it felt so blah. We are half way through season 4 now and I’m loving it again! I can’t wait for season 5 to come out next month. So, this week is a whole lot of exciting work projects, baby appointments and Netflix.

Chat with y’all soon!

XO,

Lauren 

WEEK 5: LOWER BODY CIRCUIT

Printworkout_wk5_lbc_legs_glutes_butt

 

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

Photo Challenge Upload: “INSIDE RESULTS” congratulations on completing your last weight training workout of this challenge! Share a non-physical result health, fitness and weight training has helped you achieve #LGAccountability #LGBeautyAndBooty

 

WEEK 5: LOWER BODY STRENGTH

 

Printworkout_wk4_legs_glutes_butt

 

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

Photo Challenge Upload: “PROUD” – to kick off a week of positivity, share a moment where you made yourself proud #LGAccountability #LGBeautyAndBooty

Monday Mindset Motivation: Get Busy Living | Busy isn’t something most of us would associate with enjoyable, but if you’re on the struggle bus lately, it’s something that can take you out of the struggle stage. Today’s Mindset Motivation will help you break through the struggle stage…..

screen-shot-2016-10-30-at-9-47-11-pm

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!