Browsing Tag

biceps

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

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[ ] WORKOUT: Arm Circuit (Biceps + Triceps)

[ ] Daily Photo Challenge

TAKE YOUR RESULTS TO THE NEXT LEVEL!

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FITMAS: ARMS + ABS

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[ ] WORKOUT: Arms + Abs

[ ] Premium Challenge Pack: Cardio Add on Workout

[ ] Daily Photo Challenge

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This past weekend, I perfected my chili recipe and it’s my favorite meal of the season! I’m sharing the recipe today….

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UPGRADE YOURSELF with the Premium Challenge Pack…

Take your Fitmas results to the next level + set yourself up for serious success!

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WEEK 5: UPPER BODY CIRCUIT

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Photo Challenge Upload: “GRATEFUL NOVEMBER” – Happy November 1st… the official month of gratitude (well, in my book lol) Share something you’re extra thankful for today! #LGAccountability #LGBeautyAndBooty

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

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WEEK 4: UPPER BODY CIRCUIT

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Photo Challenge Exercise: Autumn shows us how beautiful it is to let things go. How true is that?! As you take in some fall foliage today, think of what you can let go.

Photo Challenge Upload: “LEAVES” – share a scenic photo of the fall landscape around you #LGAccountability #LGBeautyAndBooty

Ready to go crazy… 4 INGREDIENT PROTEIN COOKIE DOUGH!

I had to add onto our cookie dough legacy with this gem that you can feast on before bed!

cookie-dough

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

WEEK 3: UPPER BODY CIRCUIT

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Photo Challenge Exercise: Wake up with optimism, hope and a go-getter attitude. That doesn’t just happen, does it?! Well, if it does for you, share the secrets! For me, it takes a little effort each day with big rewards. And, most of that begins in the morning. Today, when you wake up, take a few moments to check out the morning sky and set an intention for the day.

Photo Challenge Upload: “MORNING SKY” – share a photo of your morning sky view + your intention for the day or week #LGAccountability #LGBeautyAndBooty

Every Monday, our mindset motivation posts are here to help us start the week strong… mentally strong that is! When we have strong minds and positive thoughts, everything else follows. Our outer world is the ultimate reflection of what’s going on inside of us. Let’s get mentally tough today! Read today’s post with the link below!

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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!