Browsing Tag

legs

LEG + GLUTE SUPERSET WORKOUT

This week’s leg workout intensity comes from 4 supersets. A superset is a technique I incorporate to ensure muscle fatigue. One of the ways I like to include supersets is by combining a weighted exercise with one that also challenges us cardiovasularly.

These types of workouts leave my legs burning and my entire body sweating. Soooo, after the workout you’ll be needing the dry shampoo I’m product reviewing in today’s blog post haha #NotSponsoredJustReallyLoveIt

I hope you can handle this after yesterday’s 800 rep challenge workout. I’m so sorry for that but I promise you it will all be worth it!




( SCROLL DOWN FOR TODAY’S WORKOUT )

(LOWER BODY STRENGTH WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete the glute guide workout instead of today’s blog workout; focus on increasing strength this week 

lauren gleisberg doing her leg and glute weight training workout

TRAINING TIPS:

  • This workout consists of 4 supersets; a superset is 2 movements completed back to back with no rest in between
  • For all unilateral movements (ex: single leg deadlifts), the suggested rep range is to be completed on each side (ex: 10 reps on the left, 10 reps on the right)
  • Intensity Increase Option: add an addition 3-5 reps of pulses at the end of each set

SMILE MORE DAILY PHOTO CHALLENGE:

AN OLD PHOTO/MEMORY THAT MAKES YOU SMILE – looking back on fond memories always puts a smile on my face. What’s one that makes you grin? Share it with us! #LGFallChallenge

-TODAY’S BLOG POST-

lauren gleisberg living proof dry shampoo review

Hands down the best dry shampoo I’ve found + my 2 minute messy bun tutorial!

-UPGRADE YOUR CHALLENGE-

At any time, you can upgrade to the Challenge Premium Pack or Bundle (+meal plan) and instantly receive the exclusives including the early access link to your weekly workouts and the meal menus!

join lauren gleisberg and her fall challenge with the premium challenge pack

$18

LEG CIRCUIT WORKOUT

If you’re following the Calendar Fitness Plan, here’s today’s workout! I wanted to keep with the training style of the calendar in combining weights with cardio. Today’s circuit will challenge your endurance and muscles!

Y’all… this Wisconsin girl turned Texan is going through her first hurricane. What a hurricane to experience! Hurricane Harvey is absolutely devastating south.

We live in a suburb about 1 hour north of Houston. We had plenty of time to prepare, stocking up on food, water and supplies (which we did! Thankfully!). We knew our obstacle wouldn’t be the hurricane itself, rather the tropical storm and flooding in the days following Harvey making landfall.

We are currently safe and dry. We have no suggestions to evacuate, rather advice to stay put and inside. The land and roads around our neighborhood are flooded as the creeks are at maximum capacity and spilling over. I get knots in my stomach watching the water slowly creep across the roads and towards the homes, especially hearing we are to get another 20+ inches of rain.

Our impact is nothing compared to so many others! I’ve been glued to the television news coverage. One thing is for sure… it’s amazing how people are coming out to help complete strangers. Even our neighbors are all checking on one another, giving updates via social media and helping with small needs. 

I really appreciate all your thoughts and messages. We are doing well and are praying for those who aren’t as lucky as we are!

Join in on the Calendar Fitness Plan…

workout fitness plan for summer by blogger lauren Gleisberg

DOWNLOAD THE CALENDAR HERE

 

HOW TO USE THE CALENDAR:

1. Download the Calendar – click the download here link (don’t just save the picture; the PDF will provide a clearer image)

2. Save – I suggest saving a copy to your phone (I like to copy it to iBooks) and printing another (I’m old school and love a hard copy lol, anyone else?!)

3. Have Your Plans Ready – the calendar uses both the LG Sisters Get Strong & 30×30 Fat Loss Shred plans with a few new workouts I’ll post on the blog. Break out those plans if you already have them and if not, snag them while they’re on sale!

4. Follow Along Day by Day – each day, check the calendar and do the suggested workout from either the ebook guides or the new workout right here on the blog. It’s that easy! Well, that easy to follow along… the workouts are another story lol.  

PLANS USED IN THE FITNESS CALENDAR:

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!

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.

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.

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!

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