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08.26.2015

#LGBeautyAndBooty Challenge: HIIT Cardio + Abs (W1D3)

What more could a girl want…Booty Blasting HIIT Cardio is your calorie crushing, backside sculpting workout today! I created this workout to be done on a treadmill, but if the weather permits, I highly suggest taking this outside for a change of pace. If you haven’t yet incorporated backwards walking into your cardio and booty workout catalog, you’re in for a treat and tomorrow, you’ll know how good it is 😉

…to continue reading & see today’s workout, click “read more” below…

It’s never too late to join… read more about the Beauty and Booty Challenge, here

-scroll over image to “pin it” or right click to save it to your phone/computer-

Workout Wednesday Tip: We’re talking at home modifications today! Whether you can’t make it to the gym, travel often, or simply prefer working out at home, there are easy ways to recreate gym equipment in affordable ways. The one I love to use the most and recommend is creating a cable machine with the help of a resistance band and door/door frame. A cable machine and the recreated resistance band machine are so beneficial for the body. Unlike free weights, they don’t depend on gravity, so they’re not limited to up and down motions; cables and bands have the ability to target muscle groups on several different planes. Also, cables and bands provide continuous tension to the targeted muscle throughout the entire range of motion. These are just a few of the many reasons why you and your body will love cables and bands for training!

How To Create Your Own Cable Machine:
(1) BEGIN WITH A RESISTANCE BAND
A resistance band provides the most similar type of resistance as a cable. Just as you would increase and decrease the weight of a cable machine, you can up the intensity of your at-home version by using thinner or thicker resistance bands ((thicker & shorter bands equate to greater resistance))
(2) FIND A DOOR
In addition to your resistance band, to create a cable machine you’ll need the help of a door and it’s frame
(3) LOOP IT
Thread the middle of your resistance band through the space between a door and it’s frame so that a few inches of the loop appears on opposite side 
(4) SECURE IT
Secure your resistance band by placing a water bottle in the loop formed by your resistance band. Give it a tug and shut the door to secure it. The water bottle will prevent the band from popping out at you ((I learned this trick after too many self-induced resistance band whips lol))
(5) ADJUST IT
Just like with a cable machine, the height of your resistance band “machine” can be adjusted by carefully opening the door and raising or lowering the band and water bottle.

*There’s a photo demonstration of this on my snapchat*
username: laurengleisberg

Daily Challenge: Today’s HIIT Cardio is a feel-good workout. I want to see your big, beautiful, happy smile! Share it on Instagram #LGAccountability 

Song of the Day:
 Doesn’t this beat just make you want to step up your cardio game?!
“If I lose Myself” -Alesso + One Republic
^^Adding gym jams your playlist^^
Check In:
Stay accountable by uploading your workout, meal, challenge and/or lifestyle pics to Instagram; inspire and be inspired by the community!
Use our hashtags:
#LGAccountability 
#LGBeautyAndBooty 
#LGMealPlan & tag me @laurengleisberg so we can all connect   

Don’t forget to leave love on other community members’ photos!
OFFICIALLY JOIN THE CHALLENGE HERE 
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Comments

  1. 2 Big, 2 Little

    Hi, I don't have access to a gym or a treadmill and it's raining outside today. What should I do instead?
    Thanks

  2. kimrudisill

    Girl… your workouts have me inspired in a way that I really, really needed. I was in the best shape of my life last summer from doing Beachbody programs (which I still love, but needed a change!), but since then I fell apart a little and put 15 pounds back on. I am SO excited to see where this challenge takes me. You are such an inspiration – we're similar in age so it's easy to relate to you, and you're so positive and motivational. I appreciate you and I'm so glad a friend told me about you a year or so ago! Thank you for all that you do!

    • Fitness Barbie

      Hi Kim!
      Thank you for your sweet words…they mean a lot! And, thank YOU for letting me be a part of your journey. It's funny how so many of us relate on a lot of levels. I'm glad you're loving the workouts and energy….hope you're kicking serious booty this challenge 🙂 Keep in touch XO

  3. Renae

    103 degrees out when I went out to do the cardio portion this morning! I've been following all your workout series but haven't ran for my cardio in a couple months. I had a hawk keep circling above me and I thought, "Is he coming for me? Am I dead?" ???? Love all your workouts, I tell everyone I know about them. Thanks for all you do…gotta go get my abs on now!

    (Azmom23 on Instagram, but my account is set to private. If I use your hashtags, would you still see them?)

  4. Anonymous

    Lauren- what kind of vanilla protein do you recommend and where can I find it!

  5. liz

    I don't quite understand the cable in and outs, both pictures look exactly the same :/ will you explain the movement please?

    • Lynn {A Taste of Country}

      I was thinking the same thing!

    • Keels

      I had the same problem! If you look close enough I think she's pulling her legs towards her body because the weights are down in one and up in the other. Sadly I just realized this after I got home from the gym.

  6. Noa

    Hi girls! Please, could anyone tell me if that speed (for cardio) is in miles per hour MPH? Thank you so much! 🙂

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