Back:
-Assisted pull ups
-Pull ups (no assistance)
-Single arm dumbbell rows
-Superset with reverse rows
-Stiff arm cable pushdowns
-Weighted hyperextensions
Glutes:
-Barbell glute bridge into deadlift
-Kickback into step up
-Body weight abductor into lunges
Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations, including all 3 glute movements.
buy
For the combo pack (meal plan & 5 workouts – 1 free workout):
buy
Curves made of muscle is all strategy for me: grow the back & booty & slim the waist!
Fitness Barbie Gym Style:
Top & Crops: Lululemon
Shoes: Nike Frees
Tip of the Day: Don’t let your Friday be the start of a downward spiral! When I first got into workout out & eating healthy on a “regular” basis, I would stay on track Monday through Thursday, but let me diet fall apart and miss workouts Friday through Sunday. No surprise, my progress halted. Friday marks the start to the weekend, but having fun and relaxing doesn’t mean you must sacrifice what you’ve been working hard at all week. Be smart with your Friday, if you have a spare hour to get to the gym or cook some healthy food, do it! Use Friday as a day to set yourself up for a successful weekend!
*****SPECIAL ANNOUNCEMENT*****
WHAT: 12 week home workout program and MORE
WHO: those of you who are mommies and daddies with little time to get to the gym, those who do not yet feel comfortable venturing into the weight section of the gym, those of you who cannot afford gym memberships, those of you in dorm rooms, and those of you who just love to get your sweat on in the convenience of your own home!
Even for those of you who regularly get into a gym, we all have weeks where our schedules are tight and home workouts are more do-able or we take a vacation without gym access or we just look for a little variety!
WHERE: Your house, your friend’s apartment, your dorm room, your hotel room, your backyard anywhere where you want to take these workouts
WHEN: Released within the next month right on my blog
WHY: For the most part, the workouts I share on my blog are weight-training
based. Although, I do try to use a lot of equipment (ie: dumbbells, bosu
balls, body weight plyometric movments, etc.) that would more commonly
be achievable in a home gym, I am aware that there are a whole bunch of
you who cannot complete my workouts start to finish.
based. Although, I do try to use a lot of equipment (ie: dumbbells, bosu
balls, body weight plyometric movments, etc.) that would more commonly
be achievable in a home gym, I am aware that there are a whole bunch of
you who cannot complete my workouts start to finish.
My beef with most home workout programs is that they are, in my opinion and words, “fufu” workouts – very little to do with actually building a fit body and shedding body fat/weight. This 12 week program will be for all fitness levels and include different phases to allow you to get use to exercise on a regular basis, build a fit body through weight training, and include cardio exercises geared towards fat reduction.
QUESTION OF THE DAY: What do you look for in a home workout program?
When will I be able to buy the 12 week program?? So very excited. Stay at home mommy here. Living on a farm. No where close to a gym. AND my 8 month old loves watching me workout! Lol. Cant wait to start this! Tell me when! 😀
So excited for this! I am a stay at home mom of 5 kids and was able to go to the gym 3-5 times a week before having kids. I love your blog and try to incorporate it at home with our weights but as you say, it's hard to complete due to lack of equipment. SO excited about this. I've always been thin but am wanting "curves made of muscle" as well! THANK YOU!!!
When is this being released?!
Lauren,
You are such an inspiration!!! I have been following your workouts and meal plans for about 2 months and love every minute of them! Quick question for you! Do you take any other supplements other than protein? I have read about alot of women that take creatine, pre-workout, post workout etc. Do you recommend any of these supplements? I want to get the most results out of my hard work but do not want to put anything harmful into my body. Some of this stuff I read about seems a little interesting if you ask me! If you help that would be great!! Thank you!!!