Browsing Tag

circuits

TRAIL HIIT WORKOUT (GLUTE EMPHASIS)

Who doesn’t get sick of cardio from time to time?! If you’re not feeling your workouts, it’s not you! A lot of people think that when they lack motivation, it’s “their fault.” Sometimes, all it takes is switching up your workouts to jump back in.

That was totally me yesterday! I wanted to do a cardio workout but wasn’t feeling the gym or a traditional walk/run type of cardio.

My husband, Anthony and I went to a park nearby with a walking trail. Instead of doing the trail in a standard way, I found a section that I could use to complete all sorts of glute emphasized/cardio movements.

If you’re looking for a switch up workout this week, I highly suggest you try this one.

WORKOUT VIDEO:

WORKOUT SUMMARY:

To Do: Before beginning this workout, find a portion of a trail you’ll be using that is about 100 meters. If you don’t have a trail, you can use any street, parking lot or track

^when I reference a “set” below: 1 set = 100 meters back and forth (=200 meters total)

^if you don’t want to measure in distance you can do 1 set = 1 minute

Warm Up:

3 sets – Jog

HIIT:

1 set – Long Jumps

1 set – Karaoke 

1 set – High Knees

1 set – But Kicks

1 set – Power Skipping

1 set – Walking Lunges

…repeat HIIT section 4-6x

Cool Down:

3 sets – Jog 

 

 

Outdoor Leg + Cardio Workout

I always love a switch up, so today that’s what I’m sharing with you. The scheduled workout of the day is legs as part of the Weight Training Plan 2.o/Summer Challenge. Buttt, if you’re looking for a little something different, I have an alternative workout you can try today!

My sweet little Leo turned 1 month old on Friday (half of my heart wants him to stay little forever and the other half loves watching him grow). I decided this is the week that I am going to ease back into workouts.

My husband, Anthony and I are celebrating 2 years of marriage today, so my mom came over to watch the baby and we headed out for our day date… brunch at our favorite place and a workout outside. I had Anthony record clips of my workout so that I could share it with you.

WORKOUT VIDEO:

WORKOUT SUMMARY:

3 sets, 30 reps – Kettlebell Swings

3 sets, 20 reps – Split Squats + Kickback (20 reps each side)

3 sets, 20 reps – Stair Squat Hops

3 sets, 10 reps – KB Walking Lunges (10 steps each side)

3 sets, 30 reps – Step Up Hops (30 reps each side)

3 sets, 20 reps – Calf Raises

*Personally, I tried to take as little rest in between sets as possible

EXERCISE DESCRIPTIONS + TIPS:

Kettlebell Swings: begin with your legs wider than shoulder width apart and your knees bent, sitting slightly back into the start of a squat position. Reach down with both hands to grab a dumbbell and let it hang straight down in front of you. Use your glutes (important!) to fuel this movement. Squeeze your butt and thrust your hips forward as you move the kettlebell from down in front of you to straight out at shoulder level. Keep your chest high.

Elevated Split Squats + Kickback: place your front foot slightly elevated on some sort of step. Transfer your weight to that front foot as your back leg comes up into a glute kickback. Don’t use momentum… preform this movement slow and controlled allowing that glute to do the work in the kickback. Bring that back leg down to the ground, dropping into a lunge/split squat position and repeat.

Stair Squat Hops: on a series of steps, sit back and down into a squat. Slowly and carefully hop up to the next step staying in that squat position. If you only have a few steps (like I do), briskly jog down the steps to repeat.

KB Walking Lunges: perform walking lunges as you normally would but to increase the challenge, with every lunge, transfer the kettlebell from your right hand to your left hand (and vice versa). Make this kettelbell transfer between your legs as you lunge forward.

Step Up Hops: Place one foot on a step and very quickly, drive the knee on the opposite leg up as you hop off of the step. Repeat. I find it’s key with this movement to develop a rhythm and use your arms to drive yourself up.

Calf Raises: Find a step or if you don’t have one, you can perform this movement on a flat surface but a step will increase the challenge. Stand only with the balls of your feet on the step and raise to your tippy toes. My personal tip is that I like to hold this movement for one to two seconds at the top to really engage the calves and then slowly lower down.

SUMMER COMMUNITY GEAR IS HERE!

WEEK 5: LOWER BODY CIRCUIT

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Photo Challenge Upload: “INSIDE RESULTS” congratulations on completing your last weight training workout of this challenge! Share a non-physical result health, fitness and weight training has helped you achieve #LGAccountability #LGBeautyAndBooty

 

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

WEEK 1: UPPER BODY CIRCUIT

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Photo Challenge Exercise: There is something undeniable about the way our closest family members and friends allow us to feel amazing just as we are: you being you! No pressure. No trying. Just authenticity. Have you ever thanked those people for just being who they are in your life? I see some “thank you for being such a great friend” and “I love and appreciate you, Mom” texts and calls in today’s forecast. Generate some good vibes in your inner circle!

Photo Challenge Upload: Family + Friends: share a photo of your special person, your gal pals, your fam bam… the people who make you feel amazing being you! Let’s grow the community bond… share a little bit about your friends + family outside of your amazing LG Sisters 🙂

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

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

UPGRADE YOURSELF, GIRL!

You’re the one who sets yourself up for serious success and I’m here to help you every step of the way! Get early access to the challenge workouts (every Sunday AM), a printable challenge planner, exercise library with 200+ movements and bi-weekly training tip coaching videos straight from my gym!

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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

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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: Arms (W5D2)

Today’s To-Do List:

[ ] Weighted Workout: Arms

[ ] Feel Good 5K Run Plan: HIIT

[ ] Photo Challenge

[ ] Community Check In

Arms

  • If you’re working out at home, use a resistance band; if you’re working out at the gym, use a cable machine for some of the exercises below

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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

JOY:  upload and share with the community your source of joy today!

#LGAccountability #LGTeamKini

Tip of the Day: So maybe instead of a tip, this is a double “daily challenge” for you. If you have a little extra time today, please take me up on this one! By simply being you and participating in this community, you are an incredible source of joy to those you know and many you do not even know exist. I get a few hundred emails per day. I cannot begin to put into words how many of those contain words of gratitude for the role this community – the role you – play in someone’s quest to get healthier and happier. I challenge you today to direct message one of your LG Sisters on Instagram who you do not yet know. Introduce yourself, share a bit about what you love (in and out of healthy living), and then it’s their turn to share a bit about themselves with you! I can already feel the joy bubbling within this community. Today is going to be a great day! So many new LG Sisterhood friendships!

Community Check In #LGTeamKini

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

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ConfidenceKini Challenge: Leg Circuit (W3D2)

Today’s To-Do List:

[ ] Weighted Workout: Leg Circuit

[ ] Premium Ab Plan: Weighted Workout C

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Leg Circuit

  • Complete 5 total rounds of the circuit below

W3D2_legs_leg_glute_butt_circuit_workout

Premium Ab Plan

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

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Daily Photo Challenge

BRIGHT + BOLD COLORS: walk on the wild side today with some bright and bold colors – gym gear, a statement necklace, or a nail polish color perhaps?! How are you rocking your bright and bold??

#LGAccountability #LGTeamKini

Tip of the Day: BRIGHT + BOLD…. wear it and be it! With a challenge, I tend to notice a few patterns and feel free to let me know if you’re seeing them too! The first week, our motivation is sky high as we tackle brand new workouts. With week two, we’re feeling confident with weight training and it’s more manageable to focus on fitness and nutrition. Week 3 often brings a challenge as well as the answer. The obstacle is that the motivation that comes with starting anything new isn’t quite as strong. Yet, this brings us to our answer… as the butterflies of beginning something new settle, we start to see what really matters. US! WHAT’S INSIDE! OUR LIVES! THE FAMILY! OUR FRIENDS! CAREER! DREAMS!

As this challenge presents itself, it calls on us to be bright and bold. It requires us to use health and fitness as the foundation on which we build our healthy, happy lives. Use your workouts and your healthy meals to fuel what really matters in your life. If your job demands focus and attention to detail… use your workouts to energize you. If you’re a mom who needs patience with her busy children (or just like me who always needs to practice patience lol)… let out stress with weight training. If you strive to feel better throughout the day… allow healthy foods to be the source of that. Bright and bold is something we wear as a reminder to embody those qualities. Instead of looking for the bright, the happy, the wonderful in your life… be it! Instead of seeking boldness outside of yourself… be it!

Community Check In #LGTeamKini

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

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#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

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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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#LGFitmas Challenge: Shoulders, Core + Cardio (W3D4)

-HOME & GYM WORKOUT VERSION-

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Thursday Training Tip of the Day: Progressive training…. it’s a nonnegotiable! Progressive training entails that each time you complete a workout of the same type ((ex: a run or leg weight training)) there has to be something progressive ((new and/or different)) about it that forces your body to work just a little bit harder. I’m sure you can think back to the first time you went for a jog. If you were anything like me, the first minute of running was the longest minute of your life. I remember checking my watch and thinking, “60 seconds?! That was at least 4 minutes” haha. The second time you went running, it got a little bit easier, didn’t it?! Weight training and our daily workouts are the same. If you’ve been doing a shoulder press for 15 reps using 10 pound dumbbells, you likely have found it easier each time.

I’m all about training smarter not harder to see results in the quickest, most efficient way and for that reason, I’m always switching things up to add in progressive elements! The next time you do a workout, try thinking of how you can make it new and different to push your body harder than last time!

Progressive Elements to Include:

  • Decreased rest between sets
  • Different exercises
  • Increased weight
  • Higher reps
  • Added cardio ((active rests))
  • Supersets/Trisets
  • Different equipment

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KEEP UP YOUR #LGACCOUNTABILITY CHECK INS…

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It’s not to late to join in on this challenge!

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