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04.20.2015

Back & Biceps (ConfidenceKini Challenge) – 4/20

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For the home workout modified workout, if you would like to see photo demonstrations of each
exercise, you can find them in the “exercise photo guide” at the back of
my Fit For Life ebook. The only equipment needed at home will be a set of dumbbells and a resistance band. 
ConfidenceKini Body Tip of the Day: How much weight is a good, challenging weight to use?? With weight training, it is important that we are aware of progressing with each workout. For instance, forms of progression could be heavier weight, higher reps, or even shorter rests in between sets. Here is my top tip for weight suggestions…to build a ConfidenceKini body ((fit, lean, and strong)), focus on taking your sets to about 85-90% effort. This means that you’re not going to complete 100% failure, but you’re pushing yourself out of your comfort zone and really working the muscles. Therefore, if a suggested rep range is about 15 reps, select a weight which at around 15 reps, you’re at that 85-90% exhaustion. If you can do well over 15 reps easily, select a higher weight or if you cannot hit 15 reps, it might be wise to decrease the weight. If you’re working out at home and only have one set of dumbbells, ignore rep range suggestions and preform a given exercise until you hit that 85-90% mark! This general tip will help ensure you’re working the muscles deep enough to create what is known as a muscle burn: a breakdown at the level of the muscle fibers, which given proper rest and recovery, will build back up to help you earn a fit body!

Daily Challenge: Speaking of comfort zones, do one thing today that is outside of your comfort zone…it may be taking a yoga class, reaching out to an old friend, meditating on an unresolved issue, or going the extra mile with something! Share your courageous act with the community.

I often fall into the trapful thinking that a “good” workout must be competed in the gym, so going outside of my comfort zone is finding ways to workout outside! 
 

Check In: Stay
accountable by uploading your workout, meal, challenge and/or lifestyle
pics to Instagram; inspire and be inspired by the community. Use our
hashtags ((#LGAccountability #LGTeamKini #LGMealPlan
#LGSweatSeshSelfie & tag me @laurengleisberg so we can all connect.

Don’t forget to leave love on other community members’ photos!  

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Comments

  1. Md. Manik Hossain

    When you are looking for getting into greater shape yet usually do not want to sign up for the general public health and fitness center, there are many approaches with this in mind. Many individuals usually are quick to consentrate that getting who is fit suggests you should devote huge time spans inside health and fitness center, this is simply not true. Bands around the biceps

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