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triceps

Fitmas Challenge: Chest + Triceps (W2D1)

Week 2 Day 1 – it’s a new week and the perfect opportunity to jump right back into the swing of things. After a Thanksgiving celebration, you may feel you need to “make up” for any extra eating or missed workout but I want you to shake that mindset right now.

This is a lifestyle… our lifestyle. One bad day or one bad week will not make or break you just like one good day or one good week won’t give you instant results. Today, workout because you love it and you love the way it makes you feel. 

This chest and triceps workout is fast paced. I love the combination of the weighted exercises with bodyweight resistance moves and some cardio tossed in there. 

WORKOUTS TO COMPLETE:

[ ] Blog Workout: chest + triceps

[ ] Video Workout Plan: triceps workout video

lauren gleisberg doing an upper body workout for women

-TODAY’S BLOG POST-

Black Friday / Cyber Monday deals are still on if you’d like to shop exclusive bundles and big discounts (sale ends tonight at 11:59 PM CST)

Fitmas Challenge: Biceps + Triceps (W1D2)

I always find arm results come best when I take time and give proper attention the bicep and tricep muscles. And just a little tip from my experience… as much as I like looking for new and fun exercises, I’ve found that the best movements for arms are the staples: curls, hammer curls, kickbacks, push ups.

I use those on repeat in my workouts and each week, I push myself to hit another rep or use a little heavier weight. That’s all I’ve got for tips to sculpt those lady guns hehe.

WORKOUTS TO COMPLETE:

[ ] Blog Workout: biceps + triceps 

-TODAY’S BLOG POST-

I spent so much time putting together these 3 Healthy Thanksgiving Side Dishes that are just as delicious as the originals. I hope you love them. As are all my recipes, these are really easy to whip up so I hope they find their way on your dining table this Thanksgiving!

CHEST + TRICEPS WORKOUT

75 push ups may put this workout on the top of the difficult list. There is something to be said about accomplishing something that look scary on paper (or on a screen lol). 75 push ups in addition to a full weighted workout seems like something too challenging to complete but I know you can do it. Savor that feeling of accomplishment once you do!


( SCROLL DOWN FOR TODAY’S WORKOUT )

(PLYOMETRICS WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete 2 sets instead of 3 sets of the blog workout and the complete plyometrics workout

TRAINING TIPS:

  • Complete each exercise 3x through before moving on
  • Complete 1 set of 15 reps of push ups in between exercises
  • Intensity Increase Option: complete more push ups than suggested if you can

SMILE MORE DAILY PHOTO CHALLENGE:

EVERYDAY ITEM – is there an everyday item you come across regularly that has the power to make you smile today? Share it! #LGFallChallenge #LGSmileMore

-TODAY’S BLOG POST-

Day 4 of Sassy Post Week and today, I’m talking all about balance and the 1 best piece of advice that’s helped me!

 

 

PUSH (CHEST, SHOULDERS + TRICEPS) WORKOUT

Lift AND push up. Lift AND push up. I wasn’t kidding when I told you these workouts were all about the “AND” factor. Between every exercise in today’s workout, I challenge you to complete a set of push ups.

Let’s go over a few quick push up form reminders. To set up, ensure your body forms a straight line from your head, through your neck and back all the way down to your heels. You hands should be out wider than the width of your shoulders. Keep your core as tight as possible throughout the movement. Think of pulling your belly button back to your spine.

PS – if you want more help with push ups, check out this 4 Steps to More Push Ups Mini Plan


( SCROLL DOWN FOR TODAY’S WORKOUT )

(GLUTE ACCESSORY WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete both the  Glute Guide workout and the workout below

lauren gleisberg's push up workout

TRAINING TIPS:

  • Complete 3 sets of every exercise before moving on
  • In between movements complete 15 push ups of your skill level (3 sets exercise, 1 set push ups, 3 sets exercise, etc.)
  • Intensity Increase Option: complete as many push ups as you can do

SMILE MORE DAILY PHOTO CHALLENGE:

WATER BOTTLE – I drink way more when I think the water bottle I’m using is cute. Do you have a water bottle that puts a smile on your face? Share it! #LGFallChallenge #LGSmileMore

-TODAY’S BLOG POST-

One of the most popular recipes I’ve ever shared was this 4 Ingredient Protein Cookie Dough. I knew I had to create another recipe for the season, so here is PUMPKIN Protein Cookie Dough!

-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

ARMS + ABS CIRCUIT WORKOUT

Combine weight training with body weight resistance to get one effective circuit style workout. Today’s workout will be harder than it looks! I feel like that’s a common theme with my workouts haha.

WEIGHT TRAINING + BODY WEIGHT: I’ve been adding in more body weight resistance training combined with weighted movements. I like to superset these types of exercises or throw them into a circuit to focus on muscle fatigue. Speaking of common themes… muscle fatigue is something I’m stressing lately because that’s how we see results. We must increase the time under tension in order to grow those muscles. This style is seeming very effective at achieving that goal.

CIRCUIT STYLE: an upper body favorite training style to work both the muscles and endurance. It turns any workout into a sweaty, calorie-burning lift. 

I’ll let you get to the workout now! Have a great Friday… I really hope you enjoy this one!

 



lauren gleisberg curling a dumbbell
( SCROLL DOWN FOR TODAY’S WORKOUT )

lauren gleisberg doing her weight training workout

(ISOLATED GLUTES + CARDIO WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete 1 round of each arm circuit and the complete isolated glute + cardio workout

lauren gleisberg arm and abs circuit workout

TRAINING TIPS:

  • This workout consists of 3 circuits; complete 3 rounds of each circuit before moving onto the next
  • Intensity Increase Option: complete 5 rounds instead of 3

SMILE MORE DAILY PHOTO CHALLENGE:

SOMETHING UNEXPECTED THAT MADE YOU SMILE – what out of the ordinary happened today that put a smile on your face? Share it with us! #LGFallChallenge

-TODAY’S BLOG POST-

lauren gleisberg fitness community

Friday’s are for community! Take a few minutes and read today’s LG Sister Spotlight to meet Sarah!

-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

Pyramid Style Push Workout

A pyramid style workout builds in intensity, peaks and then comes back down. It’s a training style that is challenging for the targeted muscles, but what I personally enjoy most is that it is a nice switch up mentally. It’s unique in terms of the 



lauren ggleisberg's pyramid style push workout
( SCROLL DOWN FOR TODAY’S WORKOUT )

(GLUTE ACCESSORY WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete both the blog and Glute Guide workouts 

TRAINING TIPS:

  • This workout follows a pyramid style in terms of the reps
  • Complete each movement 1x for the suggested reps, rest 1 min and move onto the next exercise until all 5 are completed; then, repeat.
  • Intensity Decrease Option 1: take rests during a set if needed and continue counting reps where you left off
  • Intensity Decrease Option 2: perform drop sets in which you lower the weight used during a set to complete the remaining reps

SMILE MORE DAILY PHOTO CHALLENGE:

SOMETHING ON YOUR COMMUTE TO WORK/SCHOOL/OUT AND ABOUT THAT MAKES YOU SMILE – what do you see on your morning commute that puts a smile on your face? Share it with us! #LGFallChallenge

-TODAY’S BLOG POST-

lauren gleisberg doing more push ups

4 steps I’ve taken to increase my push ups! I know following this “mini plan” will help you achieve more too!

-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!

 

$18

4 Step Push Up Mini Plan: Get Better at Push Ups

Push ups are a simple exercise in which you push yourself off the ground by pressing through the hands: simple yet not exactly easy to complete. A push up is one of those staple movements in fitness that I feel all of us women should feel confident and capable completing. So, I put together this mini push up plan for all of us looking to get better at push ups.

WHY I WANT TO GET BETTER AT PUSH UPS

Like I just mentioned, I believe push ups along with exercises such as pull ups, deadlifts, squats and the bench press are foundational movements and ones we should be able to complete. I personally feel there is something empowering about being able to move your bodyweight

THE 4 STEP MINI PUSH UP PLAN OVERVIEW

Let’s glance at what this mini plan entails. There are 4 steps and each one builds in difficulty. Each step is not to be completed at one time; rather, for a few weeks, you’ll work on adding in step one. After 3-5 workouts of including step 1, you’ll then include both step 1 and step 2. A few weeks after doing that, you’ll add in step 3, completing step 1, 2 and 3 and so on until you’re pushing up like a pro.

lauren gleisberg doing her push up plan

STEP 1: STRENGTHEN WITH A CHEST PRESS

If we’re going to be focusing on improving our push up game then we need to strengthen the muscles used in the exercise. Although compound movements like a push up recruit many muscle groups, the exercise primarily engages the chest, triceps and shoulder muscles. Therefore, we will work on strengthening that area with a chest press exercise.

This exercise can be completed on a bench with a barbell or dumbbells or on the floor to make it slightly easier. Focus on increasing the weight and/or reps with each workout where you include a chest press. Aim for 3 sets of 15 reps.

STEP 2: INCLINE PUSH UPS

If you want to get better at a movement, you need to complete the movement. Once we’ve laid a foundation of strength in the upper body, we can begin going for the push up motion. Performing the exercise on an incline makes it easier while still allowing us to work through the exercise.

The greater the incline, the easier it will be, so if you need extra assistance that is how you can modify this exercise. I suggest 3 sets of 15 reps of this movement. As you progress, decrease the incline.

STEP 3: KNEE PUSH UPS

Eventually, incline push ups will feel rather easy to complete. When you hit this point, you’ll know it’s time to move to the ground… we are getting way closer to a push up. Complete a push up but from your knees to minic the motion of a push up but at an “easier” level. Keep your knees touching the ground as you lower your body and push up while maintaining a flat back and engaged core. This knee variation reduces the amount of bodyweight you’ll be pushing up.

I suggest performing 3 sets of 8-15 knee push ups. When you first begin these push ups, you may not to be able to complete a lot if you’re a beginner. If you’re more advanced and just looking to improve your push ups overall, then shoot for 15-25 reps.

STEP 4: PUSH UPS!

Finally, it’s time to push up! If you are really new to push ups, just shoot for a few of them. If you are looking to advance your push up game, go for reps here! AND, if you’re really advanced, try out decline push ups.

When at step 4, you’ll be focusing on getting more reps with each push up set. Still, I never suggest working to complete failure.

SUMMARY:

The overall goal of this Push Up Mini Plan is to build up our ability to complete push ups and lots of them. We begin by strengthening the muscles of the upper body, specifically the chest, triceps and shoulder muscles. Then, we focus on working the push up motion through beginning with incline push ups, moving to push ups off our knees and eventually the real deal push ups. Finally, we advance into improving our total push ups reps. It’s a challenging yet empowering process!

lauren gleisberg doing more push ups

ARMS + ABS CIRCUIT

“All my co-workers have been commenting on my fit arms lately and it’s thanks to those LG Lady Guns workouts” – I just recieved that in an email before writing this blog post. Naturally, I thought it was perfect to add to this intro because I hear it all of the time.

While we are focusing on our glutes during this challenge, don’t think I’ve forgotten about all the other muscle groups. One of my specialities is sculpting those fit arms with visible muscle definition. I help all of us achieve that through designated arm days, ensuring we are working those muscles deeply enough like in today’s workout.

lauren gleisberg exercising with a biceps, triceps and ab workout
( SCROLL DOWN FOR TODAY’S WORKOUT )

lauren gleisberg completing an arms and abs circuit workout

TRAINING TIPS:

  • This is a circuit style workout with 3 circuits; complete 3 rounds of a given circuit before moving onto the next.
  • For an added challenge, complete up to 5 rounds of each circuit
  • For an extra added challenge, after each ab movement, include 30 seconds of cardio (ex: high knees, jumping jacks, jump rope, etc.)

SMILE MORE DAILY PHOTO CHALLENGE:

“A VIEW THAT MAKES YOU SMILE” – what view are you taking in today that puts a smile on your face?

-TODAY’S BLOG POST-lauren gleisberg explaining how to lose fat and get fit with spot targeting

Have you ever wondered if and how you can lose fat in your stomach, slim your arms or lift your butt?! That is called spot targeting and in today’s post, I’m teaching you how to achieve that!

-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

Biceps + Triceps Workout

Let’s start the week workin’ those lady guns. Many of the ladies who’ve followed my plans and challenges comment that their arms are their most improved body part; they flex those arms and feel fierce and strong.

A lot of that comes through strategic training. We work the biceps and triceps specifically focusing on isolated movements to create those tiny muscle tears that we can build back up even stronger. Today, up the weight you’re using ever so slightly (even if it means only being able to hit 12 reps instead of the suggested 15).

(SCROLL DOWN FOR TODAY’S WORKOUT)

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

TRAINING TIPS:

  • Read the description under each picture to see if the exercise is a single set (complete 3 sets before moving on) or a superset (complete 2 exercises back to back for 3 sets before moving on)
  • For unilateral movements (ex: concentration curls), complete the suggested rep range on each side
  • If you don’t have a barbell, feel free to use a set of dumbbells for equally great results

DAILY PHOTO CHALLENGE:

“PREPPED MEAL” do you have a meal you prepared or packed ahead of time that you’re munching on today? We love food-inspo, so snap a pic and share that meal 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.

“PUSH”(CHEST, SHOULDERS + TRICEP) WORKOUT

Yesterday, we pulled. Today, we push. A push workout compliments a pull workout as it utilizes the chest, triceps and shoulders. These muscles are targeted in movements that are pushing exercises. Think.. chest press, shoulder press, tricep pushdown, push ups, etc. This is one of my favorite training splits for focusing on muscle.

(SCROLL DOWN FOR TODAY’S WORKOUT)

(AB WORKOUT VIDEO FOUND IN ORIGINAL PREMIUM AB PLAN)

TRAINING TIPS:

  • This workout consists of 5 exercises with a cardio blast between each
  • Complete 3 sets of each exercise, then 10 reps of modified burpees, then 3 sets of the next exercise, followed by 10 reps of modified burpees and so on.

DAILY PHOTO CHALLENGE:

“Swimsuit” – the ConfidenceKini Challenge is all about looking and feeling your best while increasing your confidence; go online window shopping today with your most confident mindset, pick a swimsuit you would love to buy yourself! Imagine how great you’d look and feel in it. #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.