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workouts

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:

TRAIL HIIT WORKOUT (GLUTE EMPHASIS)

Who doesn’t get sick of cardio from time to time?! If you’re not feeling your workouts, it’s not you! A lot of people think that when they lack motivation, it’s “their fault.” Sometimes, all it takes is switching up your workouts to jump back in.

That was totally me yesterday! I wanted to do a cardio workout but wasn’t feeling the gym or a traditional walk/run type of cardio.

My husband, Anthony and I went to a park nearby with a walking trail. Instead of doing the trail in a standard way, I found a section that I could use to complete all sorts of glute emphasized/cardio movements.

If you’re looking for a switch up workout this week, I highly suggest you try this one.

WORKOUT VIDEO:

WORKOUT SUMMARY:

To Do: Before beginning this workout, find a portion of a trail you’ll be using that is about 100 meters. If you don’t have a trail, you can use any street, parking lot or track

^when I reference a “set” below: 1 set = 100 meters back and forth (=200 meters total)

^if you don’t want to measure in distance you can do 1 set = 1 minute

Warm Up:

3 sets – Jog

HIIT:

1 set – Long Jumps

1 set – Karaoke 

1 set – High Knees

1 set – But Kicks

1 set – Power Skipping

1 set – Walking Lunges

…repeat HIIT section 4-6x

Cool Down:

3 sets – Jog 

 

 

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!

CHEST + BACK WORKOUT

Today’s workout will challenge you! It’s week 5, what else would you expect?! You can do it! We’ve got weighted supersets, a HIIT style burn out and an intense ab workout. After today, you’re going to be feeling just a great as you look. That’s for sure.

(SCROLL DOWN FOR TODAY’S WORKOUT)

(AB WORKOUT FOUND IN THE PREMIUM AB PLAN)



TRAINING TIPS:

  • Today’s workout consists of 3 supersets; a superset means to perform 2 exercises back to back and then taking a rest
  • Complete each superset before moving onto the next
  • Finish the workout with the HIIT Burn Out, which is 3 exercises performed in sequence; complete 3 rounds or more if you want an added challenge

DAILY PHOTO CHALLENGE:

“ALL ABOUT DEM WEIGHTS” as a community who loves to weight train, snap a picture of yourself lifting / post-lift today and share it with the community. If you want to share any thoughts on how weight training has impacted your journey, I would love to hear!! #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.

UPPER BODY CIRCUIT WORKOUT

When I’m training just one upper body muscle group, my preference is to accompany it with something other type of exercise… cardio, glute work or in today’s case… ABS! As you know, we are focusing on progressive training this week. Combining shoulders and abs will increase the intensity of the workout. My tip… focus on challenging yourself with weight today in the shoulder exercises. Then, move through the ab movements very slowly with lots of control. That will ensure a great workout!

(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 weighted workout consists of 3 circuits; perform the 3 exercises within each circuit in sequence with no rest in between; complete a total of 3 rounds before moving onto the next
  • Use a cable machine for the last circuit if you’re at the gym or a resistance band if you’re working out at home
  • 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:

“MY FRIDAY NIGHT” What are you up to tonight? Whether you’re staying in or out on the town, snap a pic of you enjoying your Friday night and share it with the community. Any LG Sisters getting together this weekend? I’ve been having serious FOMO seeing you girls getting together! #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.

TOTAL BODY WORKOUT

You won’t normally see a total body workout here at LG.com (THIS is the reason why not). They’re not nearly as effective for sculpting a fit and lean body as our typical training approach. BUT, a total body workout is great on occasion, especially to shake things up. I love adding abs into the total body circuit mix. 

(SCROLL DOWN FOR TODAY’S WORKOUT)

TRAINING TIPS:

  • Today’s workout consists of 3 total circuits; complete 3 rounds of each circuit before moving onto the next one
  • Within each circuit, preform the 3 exercises back to back with no rest in between; rest between rounds

DAILY PHOTO CHALLENGE:

“#FLEX FRIDAY” you have the right to look in the mirror, see your strength inside and out, and flex! Snap a pic and share it with the community! You’ve earned 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.

“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.

BODYWEIGHT HIIT CARDIO WORKOUT

Switching up cardio styles is important in keeping our bodies from adapting to our workout regimen as well as keeping our minds interested. This week’s cardio workout will use just your bodyweight as resistance. Don’t let it fool you… it’s a lot harder than it looks. 

(SCROLL DOWN FOR TODAY’S WORKOUT)

(AB WORKOUT FOUND IN PREMIUM CHALLENGE PACK)

TRAINING TIPS:

  • Complete the 4 HIIT movements back to back (with no rest in between)
  • Perform 10 total rounds of the HIIT cardio section (4 exercises)
  • If you prefer a treadmill workout, you can do THIS one from last week

DAILY PHOTO CHALLENGE:

“Yoga Pose” – share your favorite yoga pose or challenge yourself to try a new one; while you’re there, why not stretch and breathe for a few minutes?! #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.

Shoulders + Glutes Workout

I call this weight training combo a “Curves Made of Muscle” workout. Get ready to sculpt a sexy body with this one. Today, we will focus on the deltoid/shoulder muscles as well as the glutes.

These are smaller muscle groups compared to the larger muscle groups they’re commonly lumped into, such as the chest (for shoulders) and the legs (for glutes). While we cannot completely isolate these muscles without other muscles helping out, we can select specific exercises that put more of the workload on the shoulders and glutes. 

(SCROLL DOWN FOR TODAY’S WEIGHTED WORKOUT)

(AB VIDEO FOUND IN PREMIUM AB PLAN)

TRAINING TIPS:

  • Complete 3 sets of each exercise.  1 set of 20 reps of jump squats is performed between each weighted exercise. (Ex: 3 sets good mornings, 1 set squat jumps, 3 sets side lateral raises, and so on)

DAILY PHOTO CHALLENGE:

“#LGSweatSeshSelfie” – if you haven’t already heart, we take selfies after our sweat sessions because if that doesn’t promote self love, what will lol. A #LGSweatSeshSelfie is a great way to hold yourself accountable and say hey to your fellow LG Sisters. Simply snap a selfie/mirror selfie of you after your workout and share it 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.

UPPER BODY CIRCUIT WORKOUT

Upper body training is something we can’t skip! Yet, so many of us only train our arm muscles, neglecting the two largest upper body muscle groups: the chest and back muscles. These two are incredibly important for overall strength as well as posture. Personally, I find adding in some cardio to chest and back day revs up the entire workouts. 

(SCROLL DOWN FOR TODAY’S WORKOUT)

TRAINING TIPS:

  • For each circuits, complete all 3 exercises back to back (with no rest in between), then rest and complete each circuit a total of 4 rounds
  • If you’re short on time, you can cut down the number of rounds to 2 or 3

DAILY PHOTO CHALLENGE:

“LG Sister Advice” – what advice can you share with a fellow LG Sister? Something you learned along the way or any words of encouragement you can give to a fellow community member #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.