Today’s lower body strength workout targets the legs and glutes to shape and sculpt those curves made of muscles. Begin the workout with a glute pre-exhaust. These body weight or low weight movements are designed to isolate and fatigue the glute muscles; this approach forces the booty to work harder in the strength portion of the workout during compound exercises =booty burn times ten! During the strength workout, it’s important to challenge yourself with weight. Today’s target rep range is 10 reps, so choose a weight that allows you to get 9-11ish reps while keeping proper form. As a general guide…if you can perform more than 11 reps, up the weight; if you cannot perform 9 reps, lower the weight.
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Meal Prep Monday Tip: Meal Prep Monday is my chance to help you eat healthy effortlessly! Not too long ago, every meal for me felt like a challenge and the thought of meal prepping freaked me out. Nowadays, it just comes naturally! If you’re you’re thinking, “oh, yeah right” just give me 6 weeks, and I’m confident I can get you to that place! Snapchat has officially become my spoiler alert. Did you see my meal prep snaps yesterday? (Username: laurengleisberg) On there, I gave you a preview of the lazy girl meal prep, which is what I’m teaching you today! To start you off with prepping some of your meals ahead of time, begin by cooking only the protein! The most time-consuming part of making a meal is typically cooking the protein. If you have this ready ahead of time, it will decrease the likelihood that you reach for junk when you’re short on time and increase the likelihood that you’ll be closer to your fit and lean body!
Lazy Girl Meal Prep Steps:
(1) CHOOSE 3 PROTEIN OPTIONS:
I suggest picking 3 protein sources for the week. This is a lazy meal prep tip as much as it is budget friendly. From these 3 protein choices, you can make so many different types of meals. The 3 protein sources I chose this week were eggs, chicken, and lean ground beef.
(2) BAKE WHENEVER POSSIBLE
The easiest way to prep for the lady with little time is to bake. For instance, I slice up chicken breasts and form ground beef into burger patties then place them on a baking sheet lined with parchment paper to bake. It’s so nice to be able to pop your food in the oven and do something else in the meantime.
(3) STORE IN LARGE CONTAINERS
Some people like to meal prep by placing their meals into several, small containers. I like to put my 3 protein sources into 3 large glass containers. From these containers, I can then use my precooked protein sources to create all sorts of tasty and nutritious meals throughout the week.
Find more on my complete nutrition approach in the LG Meal Plan!
Don’t forget, you can get the special challenge price, HERE
Daily Challenge: Try adding a little “outdoor” to your meals today to emphasize the enjoyability whether it’s grilling, eating outside or simply enjoying a glass of water on the patio!
Song of the Day:
“Who run the world….GIRLS”
^^Adding gym jams your playlist^^
Check In:
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#LGMealPlan & tag me @laurengleisberg so we can all connect
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Hey Lauren! What do you recommend for those of us that don't belong to a gym? I have some equipment, like various weights, a barbell, bench, etc. just no machines. Will you be including mod's on this challenge? I do own both of your programs! ; )
Hi Christy!
Did you see the exercise substitution page in the Starter Pack. Barbell -> Dumbbells and Cable -> Resistance band
There won't be any machines used!
Hi Christy! I'm working out at home too so have been trying some modifications. Lauren listed a few things in the starter pack: a kettlebell, resistance band, free weights.
I did this version for the kickback today with a resistance band, seemed to do the trick! http://www.leanitup.com/wp-content/uploads/2014/07/Kneeling-Glute-Kickback-Resistance-Band_ALL.jpg
Lauren, do you suggest doing 3 sets at once of the same exercise before moving on to the next one or doing one set of each exercise and going through the circuit 3 times?
Exactly right to the first one. So 3 sets of deadlifts then move onto 3 sets of back squats 🙂
Today's workout was awesome, Lauren! My legs are so sore… this challenge is going to do exactly that – challenge me.. but I know that in the end, it will make me stronger!
LOVE your attitude, Haley! XO
This was perfect! I worked through the moves in supersets, and it kept my HR up and made me sweat a bit! I definitely felt like my legs were exhausted at the end. They were jello legs for my cool down walk with my dogs!
Check you out! Way to push yourself!!
LOVED this workout!! Do you pay attention to your heart rate? I dont usually but I had my fitness tracker on and decided to look when I was pouring sweat and it said 146! I was proud and am now skipping off to the shower lol
Get it, girl! I occasionally do and it's amazing how strength training can make that HR skyrocket! Proud of you!
Yes girl! My heart rate got up to 190 on the lunges!!!!
I don't have a barbell or the machine for the cable. Would you suggest dumbbells and a resistance band in place of those two things?
Exactly right! In the starter pack, I described how you can make a "cable machine" at home by looping a resistance band through the crack between a door and it's frame. Then, on the "other" side of you, place a waterbottle in the loop of the band to secure it from coming through!
10/20 reps means for each leg or for both?
Exactly if it's a unilateral movement (ie: kickbacks or lunges) and it says 10, it's 10 on each side 🙂
Hi Lauren –
I signed up for the challenge and never received my week 1 email 🙁 I tried to sign up again and it told me I was already signed up. I'm very excited to start, thanks for your help!
Hi Monica! Did you check your spam? It sometimes gets stopped up there.
I would so be more engaged if you did full-length videos. Looking at a picture of the work out is not motivating at all. I'd rather do it with you by watching a video. And their should be the gym version and home version.
Hi Cheyenne! Thanks for the feedback! I'm definitely working on more videos, but as I'm sure you can imagine, it's incredibly difficult to film workout in an actual gym where others are working out as well. Did you look at the Starter Pack? In there you can find substitutions for how to do these exercises at home 🙂
Thank you Lauren for offering your time and providing us with free workouts!! You're amazing 🙂 I finished the #LGsummerfitcation challenge and couldn't wait for this new one to begin. I know all of us in the LG community are so thankful for your continued support and awesome challenges!
If you have this ready ahead of time, it will decrease the likelihood that you reach for junk when you're short on time and increase the likelihood that you'll be closer to your fit and lean body!
Hello Lauren, firstly I want to thank you for all your amazing work with us! 🙂
Ok, you suggest doing 3 sets at once of the same exercise before moving on to the next one, instead of doing one set of each exercise and going through the circuit 3 times. Please, could you tell why this would be better? Maybe I overloaded my dumbells, but I went through the circuit 3 times and I almost went to failure on every exercise… :S
So I have no doubt that if I had tried the first option, I would not have finished my workout at all! 🙁