Browsing Tag

legs

Legs + Glute Workout

YAY for the first day of the ConfidenceKini Challenge. My workout philosophy is to begin the week with the most difficult workout. Accomplishing a tough workout on a Monday sets the tone of accomplishment for the entire week. 

This is what each workout post will look like, you’ll find the workout of the day, workout tips and the daily photo challenge. I’ll also link the daily blog post because I’ve come up with some seriously awesome posts for this challenge to help you along your journey. 

TRAINING TIPS:

  • For unilateral movements (ex: donkey kicks & walking lunges), the suggested number of reps is what should be preformed on each side. So, 12 donkey kicks = 12 donkey kicks on each side
  • Each superset is competed a total of 3x (or if you’d like to modify to make the workout shorter, complete 2 rounds of each superset)

 

DAILY PHOTO CHALLENGE:

“Selfie + 5 Facts” – share a picture of yourself and 5 things about you with the community 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.

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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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!

WEEK 4: LOWER BODY CIRCUIT

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Photo Challenge Exercise: Sometimes the most attainable path to reaching those big goal is to break them down into action step. I always think of them as stepping stones. One stepping stone doesn’t seem like much, but if you take one step every day, it won’t be long until you’ve made a lot of progress. Think of one of your big goals and set a weekly goal that will help put you closer to it.

Photo Challenge Upload: “WEEKLY GOAL” share a goal you have for this week with the community #LGAccountability #LGMealPlan

 

 

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!

WEEK 3: LOWER BODY CIRCUIT

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Photo Challenge Exercise: What better way to kick off the weekend than with a little bit of fun! Share something with the community we may not know about you! Be sure to check out the community hashtags to get to know your LG Sisters a little better too!

Photo Challenge Upload: “SOMETHING WE DON’T KNOW” – it’s Friday, let’s have some fun! Share something we may not know about you!  #LGAccountability #LGBeautyAndBooty

 

Meet our Week 2 Giveaway Winner + this week’s LG Sister Spotlight… JILL

jill

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!

WEEK 2: LOWER BODY STRENGTH

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Photo Challenge Exercise: Feeling good on a regular basis, for me, comes from actively seeing the good in days I would  otherwise label bad. I acknowledge myself for… statements really help me bridge that gap. Sometimes our days are a series of small accomplishments that we can easily miss because we’re so focused on achieving the “big stuff.” Taking a few moments to acknowledge the big and small things we do yields a strong shift in perspective.

Photo Challenge Upload: “I acknowledge myself for….” complete the sentence or make a list. Upload and share with the community! How great are you feeling after that? #LGAccountability #LGBeautyAndBooty

Examples of mine today:

I acknowledge myself for sticking to my usual wake up time (despite how badly I wanted to hit snooze and skip my AM routine)

I acknowledge myself for making time to chat with my grandma.

I acknowledge myself for knowing when to walk away from the computer/work.

October = pumpkin everything!

You’re going to love these Blend + Bake Chocolate Pumpkin Muffins Get the recipe HERE

chocolate-pumpkin-muffins

 

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!

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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WEEK 1: Lower Body Circuit

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Photo Challenge Exercise: Brain break 🙂 Life is fast and I don’t know about you, but I hear the constant chatter in my head: “don’t forget to do this or that.” “did you say the right thing?” You know those kinds of thoughts that collect in our minds?! Let’s focus on some brain breaks to tune that out. There are things we can do (or not do) that allow us to lose touch with those thoughts. One of my favorite brain breaks is to read… I get lost in a book and when I return to my life, it’s like I’m recharged. Make a point to give yourself a brain break today… how about 10+ minutes of reading before bed?!

Photo Challenge Upload: #LGBookClub – what book are you loving?? Upload and share your current or favorite read with the community #LGAccountability #LGBeautyAndBooty

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!

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: Leg Circuit (W6D2)

Today’s To-Do List:

[ ] Weighted Workout: Leg Circuit

[ ] Premium Ab Plan: Weighted Workout A

(workout HERE)

[ ] Photo Challenge

[ ] Community Check In

Leg Circuit

  • Perform 5 total rounds of the circuit below

W6D2_legs_butt_circuit_booty_workout

Daily Photo Challenge

AFFIRMATION: to start the week on a strong note, find and share an affirmation to make this week great!

#LGAccountability #LGTeamKini

Tip of the Day: During the last week of a challenge or any type of plan you may be following (fitness, career or lifestyle), it’s tempting to starting thinking about what is next. Let me first just say, I always have something for you, so no need to worry there. However, I think it’s an awesome opportunity for us to practice presence… staying in the moment… remaining focused on the task at hand or, in this case, the final week of workouts. Personally, I have a huge tendency to focus a little too much on the future. While it’s awesome to set goals and plan, living too far ahead, I find, keeps me from making the most of what I can do today. Can you relate?? If you’re reading this, I’m sure you’re a go-getter. You’re the type of chick who sets her sights on accomplishing everything! It’s part of the nature of a go-getter to focus on the future, but let’s try also to live in the moment. Let’s practice that by making the most of this final week!

Community Check In #LGTeamKini

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

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ConfidenceKini Challenge: Legs (W5D3)

Today’s To-Do List:

[ ] Weighted Workout: Legs

[ ] Photo Challenge

[ ] Community Check In

Lower Body Strength

  • For equipment, use either a dumbbell or barbell
  • For all unilateral movements (single side), perform the suggested reps on each sides

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Daily Photo Challenge

FAV LEG EXERCISE: share with the community a photo or demonstration of your favorite leg/glute exercise! Be sure to check out the community hashtags to see these exercises for motivation and new gym ideas for yourself!

#LGAccountability #LGTeamKini

Tip of the Day: New exercises or the basics?! When it comes to constructing workouts, it’s quite tempting to look for “new” exercises… ones that have funky names, ones that look cool, ones that are on the cover of magazines. With health and fitness, as I’m sure you’ve already experienced, there’s a lot of looking past marketing hype that has to happen. Believe me, I’ve been there! You may have heard me use the term “fufu exercises” lol. I spent a few years loving fufu exercises… one’s that were oh-so-photo-worthy but really didn’t work the muscles properly. They looked cool and different but just weren’t all that effective. I think the best bet is a balance between sticking with the staples that are the most effective (squats, lunges, deadlifts, curls, shoulder press, chest press, push downs, pull downs, rows) and experimenting with some switch ups (reverse hyperextensions, donkey kicks, etc.) When I program workouts, I like to stick to a minimum of 70% foundation movements and their variations, leaving the rest for fun, new exercises to try. This is what I’ve personally found to be the most effective at sculpting a fit and shapely body with curves made of muscle!

Community Check In #LGTeamKini

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

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ConfidenceKini Challenge: Legs (W4D4)

Today’s To-Do List:

[ ] Weighted Workout: Lower Body (Strength Emphasis)

[ ] Photo Challenge

[ ] Community Check In

Lower Body Strength

  • For equipment, use either a dumbbell or barbell and a resistance band or cable machine

W4D4_legs_glutes_booty_workout_lauren_gleisberg

Daily Photo Challenge

DEADLIFT PR: challenge yourself today by testing your max on a deadlift. You can choose the variation (sumo, conventional or stiff leg) and you decide whether you’re going for weight or reps or both! Always remember, it’s about your personal progress. Share that with the community today! I bet you’re getting stronger!!

#LGAccountability #LGTeamKini

Tip of the Day: Deadlifts – are you in or out?! I’m not even going to act tough and confident when it comes to deadlifts because when I first stepped foot in the gym, they scared me. I had no problem picking up lighter dumbbells and doing deadlifts like that but deadlifts with a barbell and serious weight added totally freaked me out…. most likely because it appeared to be the ultimate test of strength. I was also always worried about “doing it wrong.” By now, you probably know about me that I prioritize proper form and injury prevention. My husband and I both have overcome lower back injuries like so many people out there so when it comes to heavy lifting, I’m extra cautious for myself and for this community! Personally, I’ve found that deadlifts actually help build my core and therefore, protect my back. Plus, as someone who went from a pancake booty to some curves made of muscle on the backside ((still working on it)) deadlifts have helped me make the most backside progress even more so than the oh-so-talked-about squat! If you don’t already love deadlifts, I think you soon will 🙂

Here are my top tips for deadlifting heavier:

(1) Stick to an overhand grip – it’s pretty common to grip the barbell with one hand over and the other under for deadlifts, but I find this actually causes rotation in my spine. Grip the barbell around shoulder-width apart.

(2) Breath into your belly – have you been in a yoga class when the instructor tells you to take a deep breath and actually expand the belly with the air you take in?! Right before I go for a rep when I’m lifting heavier, I breath into my belly. This helps me contract my core throughout the entire movement, which is key! Don’t let this discourage you because, just like with yoga, getting down your breathing takes lots of practice!

(3) It’s all about the booty – this is the weirdest advice you may ever received regarding deadlifts but I think of it all the time ((it’s weird lol, I warned you)) When you lower down to deadlift, think of your butt reaching back to pull a nail out of the “wall” behind you using your butt cheeks. Then, as you raise back up, squeeze that booty ((grabbing that nail lol)) and drive forward with your hips as if you’re “pulling” it out of the wall. I know it’s weird but if you can imagine it, it helps greatly with form

(4) Bar path – if you’re using a barbell or set of dumbbells the path they take should be a straight line. This means as you lower down and as you come back, you are what is moving, not the weight. The weight and path of the bar should go straigh up and straight down.

Community Check In #LGTeamKini

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

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