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Fitmas Challenge: “Pull” (W4D2)

Yesterday was push and today is pull. A pull style training day now contains “pulling movements” which are exercises that primarily target the back, biceps and rear delts. Because this workout constantly works those 3 muscle groups, you may feel a very deep muscle burn!

WORKOUTS TO COMPLETE:

[ ] Blog Workout: upper body weight training workout

[ ] Video Workout Plan: triceps workout video

lauren gleisberg doing an upper body workout for women

 

-12 DAYS OF FITMAS GIVEAWAYS-

For the 12 days, I’m personally giving away 12 of my favorite things to you ladies. Each day, the giveaway goes down on Instagram – be sure to look for the daily post & enter there. Winners are announced here the following day.

DAY 7 WINNER: @allycat1118

Please email contact@laurengleisberg.com to receive your giveaway

Fitmas Challenge: Back + Biceps (W2D5)

Ladies – do you train your back? Enough?? Including a back workout in my routine is a must. I will be the first to admit I was not good about this when I first began lifting.

I would rotate legs, arms and ab workouts like crazy because those were my goals (like many women). Only when I got deeper into understanding fitness and anatomy did I learn about the importance of often overlooked muscle groups like the back (and even chest).

The reason back in particular is important is due to posture! I sit at a desk and work on a computer for the majority of my day and my posture shows it… shoulders rolled forward, head tilted down, back hunched. Anyone else??

Through strengthening back muscles we can actually work to align our spines and promote proper posture. Bottom line.. train back! Regularly! I personally like a back and biceps combo as well as a back and chest training split.

WORKOUTS TO COMPLETE:

[ ] Blog Workout: intense circuit workout

[ ] Video Workout Plan: biceps workout video

lauren gleisberg doing an upper body workout for women

-TODAY’S BLOG POST-

 

Sharing a lifestyle journal today… what we’ve been up to lately, some pics I haven’t shared & what it’s like to be a new, working mom.

 

Fitmas Challenge: Chest + Back (W1D5)

No better way to end the first week of Fitmas than with a little bit of weights and a lotta bit of sweat. I chose to do this chest and back workout the day after Thanksgiving because we can really push ourselves here with weights. Lift heavy! Challenge yourself!

The day after a treat meal or eating excess calories, our bodies will be able to use the stored up glycogen during our workout. Give this one your all and you’ll feel amazing after!

WORKOUTS TO COMPLETE:

[ ] Blog Workout: chest + back

-TODAY’S BLOG POST-

I put together exclusive Black Friday bundles and proud some plans out of the LG vault aka ones that haven’t been around in awhile but are still amazing!

BACK + BICEPS WORKOUT

The last Fall Challenge workout so why not end it with a workout including 60 burpees?! We all know of an “arm day” but back and biceps is a muscle group combination I consider very effective at working the biceps even more than a traditional arm day. Do you feel that too?


( SCROLL DOWN FOR TODAY’S WORKOUT )

 

TRAINING TIPS:

  • Complete each exercise 3x through before moving on
  • Complete 1 set of 12 reps of burpees in between exercises

SMILE MORE DAILY PHOTO CHALLENGE:

ANYTHING – share anythinggg that is making you smile today! #LGFallChallenge #LGSmileMore

-TODAY’S BLOG POST-

Today’s LG Sister Spotlight goes to Emily! I loved reading the tips (especially on balance!) in her interview and I know you will too!

 

Back + Abs Workout

This workout consists of 4 supersets with both back and abdominal exercises. Because the ab movements give your back muscles a break, you could even create a greater challenge by taking just 20-30 seconds of rest before hitting the next superset. I tried that a few times because I was short on time and the workout flew by!


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lauren gleisberg's back and abs workout

TRAINING TIPS:

  • Complete each superset 3x through before moving onto the next
  • Intensity Increase Option: complete 4 sets of each superset instead of 3

SMILE MORE DAILY PHOTO CHALLENGE:

LIPSTICK – does lip stick, lip gloss or heck… chap stick make you smile? Which shade? What product? Put it on and share it with us! #LGFallChallenge #LGSmileMore

-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!

join lauren gleisberg and her fall challenge with the premium challenge pack

$18

Back + Biceps (Pyramid Style) Workout

You bet it’s back buttt more intense… here is your 850 rep challenge workout! Last week’s 800 rep challenge was one that was certainly not easy but seeing how much fun you ladies had with it made me want to create another one (and make it just a bit more difficult). This upper body workout will target the back and bicep muscles.

I really hope you’re enjoying these different styles of workouts. I not only love creating them for you but I myself have been so excited to get to the gym. 

What the heck am I talking about with these different styles of workouts? So, usually, I use a workout structure of  3 sets of 15 reps of an exercise or a superset of 15 reps of each movement. With that, I typically include the staple weight lifting movements: curls, squats, presses, etc. Simply put… I find that to be the most effective for women who want to build muscle and shed some fat; we can then focus on lifting heavier as the challenge with each workout.

Switching up the workout style from time to time is good for the body and our minds. Have you been enjoying the changes too? Okay, now I’m excited to see what I can come up for next week! Go get after those 850 reps!




( SCROLL DOWN FOR TODAY’S WORKOUT )

TRAINING TIPS:

  • This workout consists of 5 exercises performed one after the next with just a minute of rest in between
  • DECREASE Increase Option 1: perform drop sets in which you use a lighter weight to finish the suggested rep range
  • DECREASE Intensity Option 2: complete less rounds if needed/rest longer if needed

SMILE MORE DAILY PHOTO CHALLENGE:

A PERSON, PLACE or THING THAT MAKES YOU SMILE – share which one of those is putting a smile on your face! #LGFallChallenge

-TODAY’S BLOG POST-

-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!

join lauren gleisberg and her fall challenge with the premium challenge pack

$18

PULL TABATA-INSPIRED WORKOUT

 The Push/Pull/Leg workout split is one you know I love and find effective for achieving muscle. PULL is a day in which we work “pulling movements” or exercises that target some of the upper body muscles: back, biceps and rear delts. I’ve put a tabata twist on this one and hope you love it.

For this workout, I’ve increased the intensity by pulling (haha!) from tabata inspirations. Tabata is a style of HIIT training that uses intervals of exercise and short rests. You may recognize the traditional tabard intervals as 8 rounds of 20 seconds on and 10 seconds of rest. I’ve chosen slightly different numbers to increase the time spend with weights. Give it a go and let the intensity surprise you (it surely will!)

Also, keep scrolling because I linked today’s blog post below which is one I don’t want you to miss… a healthy Mac and Cheese recipe!

Feel free to comment on both the workout and the recipe. If you can’t tell, I’m really excited about today’s posts and want to hear what you think.


fitness blogger lauren gleisberg doing a workout
( SCROLL DOWN FOR TODAY’S WORKOUT )

 

lauren gleisberg doing an upper body tabata workout

TRAINING TIPS:

  • This workout consists of 5 exercises; complete all 5 rounds of each exercise before moving onto the next
  • Intensity Increase Option Level 1: cut the rest from 30 seconds to 20 seconds
  • Intensity Increase Option Level 2: complete 8 rounds instead of the suggested 5

SMILE MORE DAILY PHOTO CHALLENGE:

AN LG SISTER WHO MAKES YOU SMILE – let her know how much she means to you#LGFallChallenge

-TODAY’S BLOG POST-healthy Mac and cheese recipe

Mac and Cheese lovers, this one is for you!

-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!

join lauren gleisberg and her fall challenge with the premium challenge pack

$18

Chest + Back Workout

I like to add in cardio to upper body weighted workouts to increase the intensity and get my heart rate up. My strategy with this is to pick cardio moves that also utilize the muscle groups I am targeting. Unfortunately, today that means burpees hehe. Scroll to see what I mean!


( SCROLL DOWN FOR TODAY’S WORKOUT )

 

TRAINING TIPS:

  • This workout consists of 5 exercises with a cardio burst in between
  • Complete 3 sets of each exercise before moving onto the modified burpee (example: 3 sets rows, 10 burpees, 3 sets of pullovers, 10 burpees)
  • Intensity Increase Option: perform 2 sets of 10 reps of modified burpees in between the weighted movements 

SMILE MORE DAILY PHOTO CHALLENGE:

RELAXING EVENT ACTIVITY/LACK OF ACTIVITY THAT MAKES YOU SMILE – what are you up to this evening that is putting a smile on your face?? Share it with us! #LGFallChallenge

-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!
join lauren gleisberg and her fall challenge with the premium challenge pack

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.