Browsing Tag

Glutes

SHOULDERS + GLUTES WORKOUT

It’s the last weighted workout of the ConfidenceKini Challenge! So, of course, I wanted to end with a combination I love… shoulders and glutes. Sculpted shoulders give the entire arm that strong fit look, and who doesn’t love some glute work?! I upped the reps today to continue focusing on progression.  

Also, be sure to swing by the blog on Sunday for your next week of workouts (because it’s never really over when it’s over!).

(SCROLL DOWN FOR TODAY’S WORKOUT)

TRAINING TIPS:

  • Today’s workout consists of 5 weighted exercises with cardio blasts in between
  • Complete 3 sets of each exercise before moving into the cardio blast
  • The workout looks like: 3 sets of 20 reps- shoulder press, 1 set of 20 reps- squat jumps, 3 sets of 20 reps- sumo squats and so on

DAILY PHOTO CHALLENGE:

“FRIEND THANK YOU” How about sharing some love and gratitude with an LG Sister who has been a great friend to you throughout this challenge! #LGTeamKini

LEGS + GLUTES WORKOUT

What better way to begin the week than with an intense leg and butt workout. Today’s workout is especially challenging with supersets that combine heavy lifting and plyometrics. This combination not only works the muscles but also challenges your cardiovascular endurance.. sculpting legs and burning serious calories! As always, focus on using challenging weight with the weighted movements!

(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 workout consists of 4 supersets; a superset is when 2 exercises are performed back to back with no rest in between
  • Perform 3 rounds or sets of each superset before moving onto the next one
  • You can always substitute a set of dumbbells for a barbell to work with the equipment you have
  • If you’re up for an added challenge, add moves from THIS workout video I posted to the end of today’s workout

DAILY PHOTO CHALLENGE:

“WORK FLOW” I love getting to know each other in different ways, so today, share what a day of work looks like for you whether that’s killing’ it at the office or bustin’ your booty at home with the kids #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.

LEGS + GLUTES WORKOUT

This workout features some seriously challenging supersets, especially if you’re upping the weight like I suggested this week. You’ll not the first movement is a glute-focused exercise followed by a compound movement. This makes today’s workout all about that backside. Remember, it’s up to you to bring the intensity with the weights. The last 2-3 reps of each set should be very challenging if you’re using a heavy weight; if it’s not challenging, slightly increase the weight.

(SCROLL DOWN FOR TODAY’S WORKOUT)


TRAINING TIPS:

  • This workout consists of 4 supersets; a superset means to complete the 2 exercises back to back with no rest in between; you may rest 30-60 seconds after each superset
  • Complete 3 rounds of each superset before moving onto the next one

DAILY PHOTO CHALLENGE:

“GET HER DIGITS” I’m excited about today’s photo challenge. And it’s not one you’ll have to upload for. Instead, spend the time asking an LG Sister who you’ve connected with recently to swap phone numbers. This community is about way more than health and fitness and our online friendships become real life ones as well. Put yourself out there today and get her digits! #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.

LEGS + GLUTES WORKOUT

Today, I’m pulling out one of my favorite techniques to target the backside: a glute pre-exhaust. This is a training technique that isolates the glute muscles with low weight or no weight exercises before beginning the main workout. This approach results in the glutes fatiguing faster than other leg muscles, forcing them to work even harder during the weighted/strength portion of the workout.

(SCROLL DOWN FOR TODAY’S WORKOUT)

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

TRAINING TIPS:

  • For all unilateral exercises (ex: lying clam raises), complete the suggested rep range on each side; so 2 sets of 20 reps on BOTH the left and right side.
  • Complete 2 sets of each glute pre-exhaust movement before moving onto the next
  • Similarly, during the strength/weighted portion of the workout, compete 3 sets of each exercise before moving onto the next movement

DAILY PHOTO CHALLENGE:

“Song” – share with the community one of your favorite songs to jam out to while working out or your complete playlist #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.

LEGS + PLYOMETRIC WORKOUT

Another leg workout that will make you WORK! With 5 these weighted movements, it’s important to focus on choosing a challenging weight. This means that you are selecting a weight that you can’t complete more than 20/22 reps without sacrificing form. If you get to 20 easily, it’s a sign you’ll need to increase the weight. 

I told you I was taking this workouts up a notch this week. You’ll see that in the plyometric blast that finishes today’s workout. Push through it because the results are worth the booty burn.

(SCROLL DOWN FOR TODAY’S WEIGHTED WORKOUT)

 

TRAINING TIPS:

  • Complete 3 sets of 20 reps of each of the weight training movements. This means you’ll complete 3 sets before moving onto the next exercise.
  • For unilateral movements (ex: single leg deadlifts + curtsy lunges), compete 20 reps on each side
  • Finish with a plyometric blast aka 3 movements performed back to back (no rest) for 30 seconds each. Complete 3 rounds total (or as many as you want)
  • Feel free to use a barbell or set of dumbbells interchangeably here (I love switching it up!)

DAILY PHOTO CHALLENGE:

“Tuesday Shoesday” – share a pic of your favorite shoes, the ones you’re wearing, a pair you’ve got your eye on, your entire sneaker collection, a fabulous pair of heels, anything #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.

Shoulders + Glutes Workout

I call this weight training combo a “Curves Made of Muscle” workout. Get ready to sculpt a sexy body with this one. Today, we will focus on the deltoid/shoulder muscles as well as the glutes.

These are smaller muscle groups compared to the larger muscle groups they’re commonly lumped into, such as the chest (for shoulders) and the legs (for glutes). While we cannot completely isolate these muscles without other muscles helping out, we can select specific exercises that put more of the workload on the shoulders and glutes. 

(SCROLL DOWN FOR TODAY’S WEIGHTED WORKOUT)

(AB VIDEO FOUND IN PREMIUM AB PLAN)

TRAINING TIPS:

  • Complete 3 sets of each exercise.  1 set of 20 reps of jump squats is performed between each weighted exercise. (Ex: 3 sets good mornings, 1 set squat jumps, 3 sets side lateral raises, and so on)

DAILY PHOTO CHALLENGE:

“#LGSweatSeshSelfie” – if you haven’t already heart, we take selfies after our sweat sessions because if that doesn’t promote self love, what will lol. A #LGSweatSeshSelfie is a great way to hold yourself accountable and say hey to your fellow LG Sisters. Simply snap a selfie/mirror selfie of you after your workout and share it 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.

Barbell Leg Workout + My Fav At Home Barbell Set

A barbell in my home gym has become an essential piece. Long gone are the days when home workouts meant you couldn’t use equipment. It probably goes without saying that I’m all about the weights. Weight training is totally where it’s at if you’re looking to sculpt a fit body.

I really like to talk about workouts and workout styles as correlating to a desired physical goal. Not everyone has the same physical goals, so for those who are looking to achieve a fit, lean and strong appearance (not just skinny), I’ve found weight training is the most effective route to achieve that.

Weight training can but doesn’t have to be more difficult to do from home. There are so many practical and affordable options for fitness equipment that you can use right at home. My two top equipment suggestions would be an adjustable dumbbell set and an adjustable barbell set.

THIS barbell set (this one I linked is actually a dumbbell/barbell combo) is one my husband, Anthony got me for Christmas this year. A standard barbell (or “Olympic barbell” as it’s properly called) is 7 feet long and 45 pounds. That’s a great option if you have the space, but most of us need more compact options, which is why I love the little barbell set I suggested. It’s shorter (perfect for storage!) and lighter (which I love for upper body movements) but you can really build it up for a challenging workout.

I put together this barbell leg workout that you can complete at home or in the gym!

Can I add a little chit chat / girl talk to these blog posts? Lately, I’ve been reading more blogs and watching more YouTube videos and realized the ones I enjoy the most are the that add normal, daily conversations to their content. I’ll go to a fashion blog because I loved the outfit but stay on it because I enjoy the girl talk included in the post. We all chat together so much on social media so I thought I would continue the conversation on here.

This week is a pretty crazy (but amazing!) week. We have two doctor appointments for our baby and one of them is the glucose/gestational diabetes test. I keep hearing 2 things: 1) the drink is disgusting and 2) you’ll never feel your baby kick and move more. I’m not worried about the drink… it will be over in a minute but I’m so looking forward to feeling all his movements. We are also taking a Newborn Care class on Tuesday. Hopefully, we (more like Anthony lol) don’t get too sick of all the classes I signed us up for because there are like 4 or 5 lol. 

You likely already know this if you follow my Snapchat but Anthony and I got hooked on Prison Break. One weekend, we watched 24 episode in 3 days… now that’s a Netflix binge I probably shouldn’t brag about haha. I loved season 1 + 2 but season 3 was so boring. I felt like it was a repeat of the original storyline. Someone snapped me that during season 3 the writers were on strike, which makes sense as to why it felt so blah. We are half way through season 4 now and I’m loving it again! I can’t wait for season 5 to come out next month. So, this week is a whole lot of exciting work projects, baby appointments and Netflix.

Chat with y’all soon!

XO,

Lauren 

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: LOWER BODY STRENGTH

 

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Photo Challenge Upload: “PROUD” – to kick off a week of positivity, share a moment where you made yourself proud #LGAccountability #LGBeautyAndBooty

Monday Mindset Motivation: Get Busy Living | Busy isn’t something most of us would associate with enjoyable, but if you’re on the struggle bus lately, it’s something that can take you out of the struggle stage. Today’s Mindset Motivation will help you break through the struggle stage…..

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