Browsing Tag

Chest

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-

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WEEK 3: UPPER BODY STRENGTH

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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

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ConfidenceKini Challenge: Chest + Shoulders (W6D5)

Today’s To-Do List:

[ ] Weighted Workout: Arms

[ ] Premium Ab Plan: Circuit Workout C

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Chest +Shoulders

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Premium Ab Plan

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

 

Daily Photo Challenge

THANK YOU: whether it’s a special LG Sister within the community or someone else close to you, take a moment to share a little thank you with that person!

#LGAccountability #LGTeamKini

Tip of the Day: This is your final weight training workout for the ConfidenceKini Challenge! If you are reading this, you absolutely killed it! I’m serious! Embarking on a 6 week fitness journey and giving it your all – no matter how many bumps you hit – is an incredible feat. I am so proud of you. I’m honored to be your trainer, coach, sister, and above all friend. Thank you for sharing this journey with me. I hope you are feeling healthier, happier, stronger and more confident. Don’t you worry… I have more ways to kick your booty after this. I’ll see you tomorrow for a stretch session before we hit our 5K on Saturday! Woohoo!!!!

Community Check In #LGTeamKini

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

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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: Shoulders + Chest (W4D2)

Today’s To-Do List:

[ ] Weighted Workout: Shoulders + Chest

[ ] Feel Good 5K Run Plan: HIIT

[ ] Photo Challenge

[ ] Community Check In

Shoulders + Chest

  • If you don’t have a barbell, feel free to use a dumbbell

W4D2_chest_shoulder_upper_body_women_workout

Feel Good 5K Run Plan

HIIT: 10 minutes of HIIT together – whether you run, bike, swim or use a cardio machine, go for 30 seconds of max intensity followed by 30 seconds of complete rest! Stretch that intensity and be sure to take a complete rest!

Daily Photo Challenge

MUSIC:  what tunes are you currently getting your fitness on to?! Upload and share your current gym jam!

#LGAccountability #LGTeamKini

Tip of the Day: The power of a playlist…. boy does it make a difference during a workout. Music can truly make a workout and today’s tip is one that I’ve recently discovered and really think would help my fellow LG Sisters! Create playlists based on your mood. Obviously, we all go to the gym to crush a workout; our moods, however ((lol such a woman thing)) may vary day to day. Some days, I race into the gym ready to take on the world and other days, I’m dragging my feet, holding onto the hope that my workout will lift my spirits and boost my energy. Create a few playlists with different vibes. For instance, I have a playlist that I call “flow” and it’s filled with Coldplay and The Goo Goo Dolls ((have any other Goo Goo Dolls fans pre-ordered the new album?! 3 new songs out already!)) – when I’m on that playlist I’m just in the flow, not really focused on music but just in a good state. I have another playlist titled “pump up” and it contains mostly EDM and fast beat songs. My other go-to playlist titled “bad ass” is filled with rap music. Playlists by mood has been so helpful in allowing the beat to charge me. Also, I too often found myself hitting the next button about 25 times in between sets, which is such a energy sucker. Playlists are the perfect remedy to that! Need a quick burst of gym motivation?? Download a new song or two… it works for me every time!

Community Check In #LGTeamKini

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

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#LGFitAndLean2016 Challenge: Chest + Back (W6D5)

Congratulations! Happy FriYAY!!

This is your final Fit and Lean 2016 workout… celebrate it! Feel all those amazing feelings from confidence to self love and excitement for life you’ve developed all challenge long! Flex long and hard… you’ve developed so much strength inside and out! Give this last workout your all!

WORKOUT TIPS:

  1. If you prefer to count reps, 30 sec -> 12-15 reps & 45 sec -> 15-18 reps
  2. For unilateral movements, 60 sec = 30 sec on each side

W6D5

WHAT’S NEXT??

The end of a challenge is bittersweet…. there’s great accomplishment and joy in completing a challenge but sadness in it coming to an end. You won’t ever have to worry about your results slowing down. They’re actually about to pick up! Now that you’ve developed healthy habits in and out of the gym, you’re going to be ready for the advanced plan that’s about to kick off!

You will certainly want to swing by this weekend to see what I’m talking about! It just so happens that GALentines Day is this Sunday… I’m feeling the love and want to share it with y’all in the best way I know how *hint hint*

Be sure you’re on the mailing list to be the first to know:

#LGFitAndLean2016 Challenge: Chest + Shoulders (W4D5)

Fridays are for flexing and fun! So, of course, today’s quick ((and deceivingly challenging)) workout fits flawlessly. Don’t let these 8 movements fool you the combination of weights and cardio will leave you sweating…. I mean sparkling from head to toe 😉 It’s just the kickstart we need for a healthy and enjoyable weekend!

WORKOUT TIPS:

Your fit + lean portions are combined in this workout

If you want to rev up the intensity, take shorter rests in between sets

As an added challenge, add in THIS core workout at the end

W4D5_fit_weight_training_workout

Healthy Habit: PERSISTENCE! “I am seeing some progress, but I’m struggling to lose fat in my ___fill in the blank____! Believe it or not, I was once the person saying that. My fill in the plank was my lower belly. I know that phrase will be uttered by women daily and I would simply like to share what I learned along the way and what I have to continue to remind myself.

First off, fat loss is a systemic progress. When we work to gain muscle, we can, in fact, pick and choose where we “put” it. We can target the booty with kickbacks, squats and lunges to build those lower body muscles. On the contrary, when it comes to losing fat, we cannot spot target, meaning we can’t pick where we lose it. Think about it this way – can we pick where we gain weight?! Nope! If only I had that superpower… it would go straight to the booty and boobies 😉

The reality, however, is that we don’t pick where we gain and we don’t pick where we lose body fat. Typically, the first place(s) we gain is the last place(s) we lose. Simply knowing that can help us build up our persistence in working on the body we want. Just because you’re not seeing the results you want now doesn’t mean you won’t ever. When I started, all I wanted was abs. It took me almost 2 years to see those results because it took me that long to be persistent and better yet, consistent.

Don’t forget to remind yourself to love your body as it is; you can love your body and work to improve it all at the same time! Be persistent! 

Habit Homework – be gentle and kind with yourself today! 

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#LGFitAndLean2016 Challenge: Chest + Back (W3D4)

If you’re reading this, it means you survived the single leg burpees yesterday! A lighter workout today is definitely what even your crazy trainer ordered! If you’re looking to rev up the intensity, make your rests active by adding in 30 seconds of jump rope or jumping jacks!

WORKOUT TIPS:

  • If you prefer to count reps, perform 15 reps instead of 30 sec

W3D4_weight_training_upper_body_workout

Healthy Habit: Do you tea?! If you’re not yet on the tea bandwagon, hopefully, by the end of this I can pull you on board! I’m definitely in the minority in that I don’t at all care for coffee, so when all my girlfriends would hit up coffee shops, I was got into tea by default. Years later, and I’m a total addict.

There are many benefits to various teas, but I rather be real deal and tell you the two biggest reasons I’m a tea-aholic, which really have very little to do with the actual benefits themselves. First off, I love tea because it helps me manage cravings. I often think becoming a healthier eater is less about “getting rid” of unhealthy habits and more about adopting new ones. For instance, I still crave flaming hot cheetos late at night and Trader Joes dark chocolate covered caramels in between meals, but I’ve become stronger in my healthy decision to reach for tea instead. And I invest in good teas! If they can help control my cravings, I’m all for it! The next time you’re craving something, try a tea instead! It may just do the trick!

Secondly, and to get a little more deep, which you’re probably finding I love to do here at LG… enjoying a cup a tea does something sort of magical to me. I would compare it to meditating. Tea time has the ability to center you. You savor every sip. You get really into the present moment. Worries seem to disappear. The tea warms your belly, but also your heart, filling you with the warm fuzzys. I not only crave tea, but the feelings I experience with it.

Here’s a list of my 3 Favorite teas:

Peppermint tea -> I enjoy this before bed and whenever I have a stomach ache because it actually relaxes muscles in the digestive tract, aiding in bloating, gas and indigestion. It also seems to really suppress my cravings late at night!

Chai tea -> my favorite tea in the morning for a natural energy boost. Have you tried the Energizing Chai Tea  Smoothie from the LG Meal Plan?! I LOVE it!

Green tea -> my go-to throughout the day! I love adding lemon juice to green tea!

Habit Homework – enjoy a cup of tea today! 

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