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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.

“PULL” (Back, Biceps + Rear Delt) Workout

A “pull” workout is one that includes all pulling movements; these are ones that utilize the back, biceps and rear delt. Tomorrow, we will do a “push” workout that could be considered the opposite of this.

What’s with the push and pull?! It’s a great way to structure your workouts because many of these movements will target all 3 of these muscle groups at once. Think of a row… you will primarily use your back but also a bit of biceps and rear delts to complete the movement. I find a push/pull/leg split a great approach for building muscle. 

(SCROLL DOWN FOR TODAY’S WORKOUT)

TRAINING TIPS:

  • This workout consists of 4 supersets: a superset is when we complete 2 exercises back to back with no rest in between
  • Complete 3 sets of each superset before moving onto the next

DAILY PHOTO CHALLENGE:

“What’s On Your Plate” – oh yummy, share one of your meals with the community today #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.

BACK + GLUTES WORKOUT

This is another combination I call a “curves made of muscle workout.” The back muscles are commonly overlooked by women who weight train. I’ll share a little secret. Training back is important for overall strength, symmetry and posture. And, a fit back gives the appearance of an even smaller waistline – count me in!

(SCROLL DOWN FOR TODAY’S WORKOUT)

TRAINING TIPS:

  • This workout consists of 4 supersets; a superset is when we perform 2 exercises back to back and rest only after both are completed
  • Complete 3 sets or rounds of each superset before moving onto the next
  • As always, use the equipment you have available; if you don’t have a barbell, use a set of dumbbells and if you’re not in a gym with a cable machine, use your resistance band
  • 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:

“New Hair Style” – we push ourselves outside of our comfort zones in the gym, so let’s try it in our lives as well. Switch up your hair style today… curls, straight, fishtail, a high pony, something you don’t normally do! Rock it and share your beautiful self 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.

WEEK 4: UPPER BODY STRENGTH

Printworkout_wk4_ubs_back_strength

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Photo Challenge Upload: “COSTUME” – happy halloween weekend! Whether it’s a year’s past costume or the one you’re doing this year, share a photo of your costume #LGAccountability #LGBeautyAndBooty

IT’S NOT TOO LATE TO JOIN IN ON THE CHALLENGE… SIGN UP TODAY!

SIGN UP FOR THE CHALLENGE

+ instantly receive your welcome pack with all the challenge details!

WEEK 3: UPPER BODY STRENGTH

Printworkout_wk3_ubs_upper_body

screen-shot-2016-10-01-at-7-30-59-pm

Photo Challenge Exercise: I’m not a fan of looking back unless it’s 1) to see how much progress we’ve made or 2) to reflect on happy times. Let’s do some of that today!

Photo Challenge Upload: “TBT” – throw it back to a time or place that brings you happiness #LGAccountability #LGBeautyAndBooty

In my home, we go crazy for breakfast casseroles! Bake and serve! Reheat the next day! Ah, simple and delicious. You’re going to love this recipe!

egg-casserole

IT’S NOT TOO LATE TO JOIN IN ON THE CHALLENGE… SIGN UP TODAY!

SIGN UP FOR THE CHALLENGE

+ instantly receive your welcome pack with all the challenge details!

ConfidenceKini Challenge: Upper Body (W5D5)

Today’s To-Do List:

[ ] Weighted Workout: Upper Body

[ ] Premium Ab Plan: Circuit Workout A

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Upper Body

  • For equipment, feel free to use either a barbell or set of dumbbells for the exercises below

W5D5_upper_body_arms_workout_tone

Premium Ab Plan

  • Today’s Ab Workout: Circuit Workout A
  • Find the Premium Ab Plan HERE

Daily Photo Challenge

PULL UP / PUSH UP PR: go for a personal record today! How many pull ups or push ups can you do? You’re stronger than you think! Always remember… it’s a you versus you competition and all about progress in your own journey!

#LGAccountability #LGTeamKini

Tip of the Day: Increase the weight beyond what your mind tells you. I’m never one to suggest heavy weights without reason. I think proper form is the most important element of weight training we can focus on. Still, it’s funny how our mind tends to trick us into getting comfortable with what’s familiar. If you’ve been curling those 10lb dumbbells for a year now, you’re probably pretty comfortable with that weight. Yet, our minds tell us… go for those 10 pounders each time we complete a bicep curl. Stretch yourself every once and awhile. Pick up that set of 15’s and curl them! When you complete the movement with proper form for suggested rep range, you may be surprised, but I’m certainly not! I know you’re so much stronger than you think! I still struggle with this. Just the other day, I realized I was dumbbell bench pressing the same weight for over a year; I increased it and completed it with ease. It’s almost like we forget to push ourselves outside of our comfort zones. Our minds like to keep us safe, but stepping beyond our limits is where amazing things happen! Now that’s a lesson I need to learn to better apply to my life outside the gym!

Community Check In #LGTeamKini

To hold yourself accountable, check in with the community on Instagram!

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ConfidenceKini Challenge: Back + Biceps (W4D3)

Today’s To-Do List:

[ ] Weighted Workout: Back + Biceps

[ ] Premium Ab Plan: Plank Workout A

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Back + Biceps

  • For all unilateral exercises (ex: single arm rows), complete the suggested reps on each side

W4D3_back_biceps_upper_body_workout_women_gleisberg

Premium Ab Plan

  • Today’s Ab Workout: Plank Workout A
  • Find the Premium Ab Plan HERE

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Daily Photo Challenge

WOMEN WHO EMPOWER: share some love with a woman who is empowering you

#LGAccountability #LGTeamKini

Tip of the Day: This isn’t a tip, rather a friendly remind that you are, in fact, a women who empowers. I’m often asked why I started the #LGAccountability community and it always brings me back to when I first began my health and fitness journey. I’m sure you can remember years back when workouts weren’t trendy or talked about. Eating healthy was thought of as low-fat chips. I had a thirst for knowledge on how I could better my body and myself, but there wasn’t much out there other than overly produced fitness videos and models that seemed unrelatable. This community is everything I wish I once had, but it’s you that really brings it life. The community is made of up women from all different background. Women who are at different places in their lives and in their health journeys. Some have several children. Others are still in school. Yet, we all come together for one thing… to become our best selves and to lend support to others doing the same. This community is what is is because of you. Whether you realize it or not, every time you upload, comment or like a photo, you are a leader. You are someone that someone who you may not know is looking up to. You are the reason someone found the motivation to make a healthy decision. You are a women who empowers. I am so thankful you’ve decided to share that with this community! Your support is noticed and we are so grateful for it! Thank you!

Community Check In #LGTeamKini

To hold yourself accountable, check in with the community on Instagram!

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