Browsing Tag

biceps

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

ARMS + ABS CIRCUIT WORKOUT

Combine weight training with body weight resistance to get one effective circuit style workout. Today’s workout will be harder than it looks! I feel like that’s a common theme with my workouts haha.

WEIGHT TRAINING + BODY WEIGHT: I’ve been adding in more body weight resistance training combined with weighted movements. I like to superset these types of exercises or throw them into a circuit to focus on muscle fatigue. Speaking of common themes… muscle fatigue is something I’m stressing lately because that’s how we see results. We must increase the time under tension in order to grow those muscles. This style is seeming very effective at achieving that goal.

CIRCUIT STYLE: an upper body favorite training style to work both the muscles and endurance. It turns any workout into a sweaty, calorie-burning lift. 

I’ll let you get to the workout now! Have a great Friday… I really hope you enjoy this one!

 



lauren gleisberg curling a dumbbell
( SCROLL DOWN FOR TODAY’S WORKOUT )

lauren gleisberg doing her weight training workout

(ISOLATED GLUTES + CARDIO WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete 1 round of each arm circuit and the complete isolated glute + cardio workout

lauren gleisberg arm and abs circuit workout

TRAINING TIPS:

  • This workout consists of 3 circuits; complete 3 rounds of each circuit before moving onto the next
  • Intensity Increase Option: complete 5 rounds instead of 3

SMILE MORE DAILY PHOTO CHALLENGE:

SOMETHING UNEXPECTED THAT MADE YOU SMILE – what out of the ordinary happened today that put a smile on your face? Share it with us! #LGFallChallenge

-TODAY’S BLOG POST-

lauren gleisberg fitness community

Friday’s are for community! Take a few minutes and read today’s LG Sister Spotlight to meet Sarah!

-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

ARMS + ABS CIRCUIT

“All my co-workers have been commenting on my fit arms lately and it’s thanks to those LG Lady Guns workouts” – I just recieved that in an email before writing this blog post. Naturally, I thought it was perfect to add to this intro because I hear it all of the time.

While we are focusing on our glutes during this challenge, don’t think I’ve forgotten about all the other muscle groups. One of my specialities is sculpting those fit arms with visible muscle definition. I help all of us achieve that through designated arm days, ensuring we are working those muscles deeply enough like in today’s workout.

lauren gleisberg exercising with a biceps, triceps and ab workout
( SCROLL DOWN FOR TODAY’S WORKOUT )

lauren gleisberg completing an arms and abs circuit workout

TRAINING TIPS:

  • This is a circuit style workout with 3 circuits; complete 3 rounds of a given circuit before moving onto the next.
  • For an added challenge, complete up to 5 rounds of each circuit
  • For an extra added challenge, after each ab movement, include 30 seconds of cardio (ex: high knees, jumping jacks, jump rope, etc.)

SMILE MORE DAILY PHOTO CHALLENGE:

“A VIEW THAT MAKES YOU SMILE” – what view are you taking in today that puts a smile on your face?

-TODAY’S BLOG POST-lauren gleisberg explaining how to lose fat and get fit with spot targeting

Have you ever wondered if and how you can lose fat in your stomach, slim your arms or lift your butt?! That is called spot targeting and in today’s post, I’m teaching you how to achieve that!

-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

Biceps + Triceps Workout

Let’s start the week workin’ those lady guns. Many of the ladies who’ve followed my plans and challenges comment that their arms are their most improved body part; they flex those arms and feel fierce and strong.

A lot of that comes through strategic training. We work the biceps and triceps specifically focusing on isolated movements to create those tiny muscle tears that we can build back up even stronger. Today, up the weight you’re using ever so slightly (even if it means only being able to hit 12 reps instead of the suggested 15).

(SCROLL DOWN FOR TODAY’S WORKOUT)

(AB WORKOUT IN AB PLAN 2.0 FOUND IN THE PREMIUM CHALLENGE PACKS)

TRAINING TIPS:

  • Read the description under each picture to see if the exercise is a single set (complete 3 sets before moving on) or a superset (complete 2 exercises back to back for 3 sets before moving on)
  • For unilateral movements (ex: concentration curls), complete the suggested rep range on each side
  • If you don’t have a barbell, feel free to use a set of dumbbells for equally great results

DAILY PHOTO CHALLENGE:

“PREPPED MEAL” do you have a meal you prepared or packed ahead of time that you’re munching on today? We love food-inspo, so snap a pic and share that meal 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.

“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.

Arms + Abs Circuit

Arms, abs, and cardio make this workout one that will leave your muscles burning and your body sweating. To make the most of this workout, watch your rest times. Keep them short (even shorter than suggested) between rounds and very minimal in between exercises to keep your heart rate high.

(SCROLL DOWN FOR TODAY’S WEIGHTED WORKOUT)

(AB WORKOUT FOUND IN PREMIUM AB PLAN 1.0)

TRAINING TIPS:

  • This workout consists of 3 circuits. Complete 4 total rounds of each circuit before moving onto the next (the 3 exercises are performed back to back with no rest in between)
  • Rest 1-2 minutes between rounds
  • Use the equipment you have available… if you don’t have a barbell, use a set of dumbbells. If you’re not at a gym to use a cable machine, use a 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:

“#WCW” – share a little love with an LG Sister who has been making a difference in your life #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.

BICEPS + TRICEPS WORKOUT

(SCROLL DOWN FOR TODAY’S ARM WORKOUT)

(AB WORKOUT FOUND IN THE PREMIUM CHALLENGE PACK)

If you’re new here, you’ll quickly learn how much us LG Sisters love our “lady guns” workouts and if you’ve done these workouts before, I’m sure you’re arm muscles are already looking fierce.

With this workout, focus on the feeling. Yes, use the suggested rep range as a guide but don’t be afraid to rep out a few more if you are able. Or, challenge yourself with weight and stop sooner if you feel those muscles fatiguing. Focus on feeling the contraction of your biceps and triceps in these movements instead of rushing through them.

TRAINING TIPS:

  • The structure of this workout goes: a single set (completed 3x total), followed by a superset (2 movements back to back, completed 3x total), a single set (completed 3x total), followed by a superset (2 movements back to back, completed 3x total) and then a final single set (completed 3x total)
  • Always feel free to drop the 3 total sets down to 2 if you’re short on time or up it to 4 if you’re looking for an extra challenge

DAILY PHOTO CHALLENGE:

“What’s In Your Cup” – share a photo of whatever you’re sipping on today #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.

FITMAS: BICEPS + TRICEPS

screen-shot-2016-11-19-at-9-19-45-am

[ ] WORKOUT: Arm Circuit (Biceps + Triceps)

[ ] Daily Photo Challenge

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