Browsing Tag

triceps

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: 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: 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!

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

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

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