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triceps

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

ARMS + ABS CIRCUIT

“All my co-workers have been commenting on my fit arms lately and it’s thanks to those LG Lady Guns workouts” – I just recieved that in an email before writing this blog post. Naturally, I thought it was perfect to add to this intro because I hear it all of the time.

While we are focusing on our glutes during this challenge, don’t think I’ve forgotten about all the other muscle groups. One of my specialities is sculpting those fit arms with visible muscle definition. I help all of us achieve that through designated arm days, ensuring we are working those muscles deeply enough like in today’s workout.

lauren gleisberg exercising with a biceps, triceps and ab workout
( SCROLL DOWN FOR TODAY’S WORKOUT )

lauren gleisberg completing an arms and abs circuit workout

TRAINING TIPS:

  • This is a circuit style workout with 3 circuits; complete 3 rounds of a given circuit before moving onto the next.
  • For an added challenge, complete up to 5 rounds of each circuit
  • For an extra added challenge, after each ab movement, include 30 seconds of cardio (ex: high knees, jumping jacks, jump rope, etc.)

SMILE MORE DAILY PHOTO CHALLENGE:

“A VIEW THAT MAKES YOU SMILE” – what view are you taking in today that puts a smile on your face?

-TODAY’S BLOG POST-lauren gleisberg explaining how to lose fat and get fit with spot targeting

Have you ever wondered if and how you can lose fat in your stomach, slim your arms or lift your butt?! That is called spot targeting and in today’s post, I’m teaching you how to achieve that!

-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!
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Biceps + Triceps Workout

Let’s start the week workin’ those lady guns. Many of the ladies who’ve followed my plans and challenges comment that their arms are their most improved body part; they flex those arms and feel fierce and strong.

A lot of that comes through strategic training. We work the biceps and triceps specifically focusing on isolated movements to create those tiny muscle tears that we can build back up even stronger. Today, up the weight you’re using ever so slightly (even if it means only being able to hit 12 reps instead of the suggested 15).

(SCROLL DOWN FOR TODAY’S WORKOUT)

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

TRAINING TIPS:

  • Read the description under each picture to see if the exercise is a single set (complete 3 sets before moving on) or a superset (complete 2 exercises back to back for 3 sets before moving on)
  • For unilateral movements (ex: concentration curls), complete the suggested rep range on each side
  • If you don’t have a barbell, feel free to use a set of dumbbells for equally great results

DAILY PHOTO CHALLENGE:

“PREPPED MEAL” do you have a meal you prepared or packed ahead of time that you’re munching on today? We love food-inspo, so snap a pic and share that meal with the community!  #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.

“PUSH”(CHEST, SHOULDERS + TRICEP) WORKOUT

Yesterday, we pulled. Today, we push. A push workout compliments a pull workout as it utilizes the chest, triceps and shoulders. These muscles are targeted in movements that are pushing exercises. Think.. chest press, shoulder press, tricep pushdown, push ups, etc. This is one of my favorite training splits for focusing on muscle.

(SCROLL DOWN FOR TODAY’S WORKOUT)

(AB WORKOUT VIDEO FOUND IN ORIGINAL PREMIUM AB PLAN)

TRAINING TIPS:

  • This workout consists of 5 exercises with a cardio blast between each
  • Complete 3 sets of each exercise, then 10 reps of modified burpees, then 3 sets of the next exercise, followed by 10 reps of modified burpees and so on.

DAILY PHOTO CHALLENGE:

“Swimsuit” – the ConfidenceKini Challenge is all about looking and feeling your best while increasing your confidence; go online window shopping today with your most confident mindset, pick a swimsuit you would love to buy yourself! Imagine how great you’d look and feel in it. #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.

Arms + Abs Circuit

Arms, abs, and cardio make this workout one that will leave your muscles burning and your body sweating. To make the most of this workout, watch your rest times. Keep them short (even shorter than suggested) between rounds and very minimal in between exercises to keep your heart rate high.

(SCROLL DOWN FOR TODAY’S WEIGHTED WORKOUT)

(AB WORKOUT FOUND IN PREMIUM AB PLAN 1.0)

TRAINING TIPS:

  • This workout consists of 3 circuits. Complete 4 total rounds of each circuit before moving onto the next (the 3 exercises are performed back to back with no rest in between)
  • Rest 1-2 minutes between rounds
  • Use the equipment you have available… if you don’t have a barbell, use a set of dumbbells. If you’re not at a gym to use a cable machine, use a resistance band
  • To turn your resistance band into a cable machine, fold your resistance band in half. Slide the folded center through the crack between a door and it’s frame (at the desired height). To secure your band in that space… on the other side of the door, place a water bottle or sock in the loop that forms in the resistance band. Shut the door and use as a cable machine.

DAILY PHOTO CHALLENGE:

“#WCW” – share a little love with an LG Sister who has been making a difference in your life #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.

BICEPS + TRICEPS WORKOUT

(SCROLL DOWN FOR TODAY’S ARM WORKOUT)

(AB WORKOUT FOUND IN THE PREMIUM CHALLENGE PACK)

If you’re new here, you’ll quickly learn how much us LG Sisters love our “lady guns” workouts and if you’ve done these workouts before, I’m sure you’re arm muscles are already looking fierce.

With this workout, focus on the feeling. Yes, use the suggested rep range as a guide but don’t be afraid to rep out a few more if you are able. Or, challenge yourself with weight and stop sooner if you feel those muscles fatiguing. Focus on feeling the contraction of your biceps and triceps in these movements instead of rushing through them.

TRAINING TIPS:

  • The structure of this workout goes: a single set (completed 3x total), followed by a superset (2 movements back to back, completed 3x total), a single set (completed 3x total), followed by a superset (2 movements back to back, completed 3x total) and then a final single set (completed 3x total)
  • Always feel free to drop the 3 total sets down to 2 if you’re short on time or up it to 4 if you’re looking for an extra challenge

DAILY PHOTO CHALLENGE:

“What’s In Your Cup” – share a photo of whatever you’re sipping on 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.

FITMAS: BICEPS + TRICEPS

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[ ] WORKOUT: Arm Circuit (Biceps + Triceps)

[ ] Daily Photo Challenge

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WEEK 5: UPPER BODY CIRCUIT

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Photo Challenge Upload: “GRATEFUL NOVEMBER” – Happy November 1st… the official month of gratitude (well, in my book lol) Share something you’re extra thankful for today! #LGAccountability #LGBeautyAndBooty

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