Browsing Tag

legs

SQUAT CHALLENGE WEIGHT TRAINING WORKOUT

Day 22 of the Spring Calendar Workout Plan. It’s Hump Day so there is a Squat Challenge workout. Last week, I shared the Push Up Challenge workout and you loved it so much that I wanted to create another rep challenge. The reason this workout is so difficult is due to the volume and high reps we are completing!

squat challenge workout by Lauren Gleisberg

 

SPRING WORKOUT PLAN

If you’re looking for a workout plan that focuses on getting fit and shedding fat through quick, effective workouts, download the free calendar and follow along HERE

spring break workout calendar plan

Glutes & Plyometrics | Lower Body & Cardio Workout

Day 13 of the Spring Workout Calendar Plan and this leg workout is definitely going to challenge you. It combines glute isolating moves, compound leg exercises and plyometrics to work the entire lower body and challenge your cardio endurance. Take rests when needed because I definitely needed to!

 

Also, if you’re struggling with that lost hour of sleep and a bit of an off schedule, I have 3 things to help you with that today…

 

GET AHEAD AFTER “SPRINGING AHEAD” | DAYLIGHT SAVINGS TIP:

1. FOCUS ON PROTEIN: even a slight time change can affect our appetites. Protein is the macronutrient most responsible for satiety aka the full feeling. Protein will help provide steady energy and can help curb cravings.

2. SCREEN-FREE BEDTIME: instead of watching TV or scrolling on the phone before bed, opt for something else like a book .

3. REDUCE CAFFEINE MID-DAY: I get you… I drank an extra cup of coffee too on Sunday but that’s not exactly the best approach. It’s reported that the half life of caffeine is about 6 hours and even though we think “oh it doesn’t affect my sleep,” it can actually prevent us from getting into deep sleep. After mid-day/early afternoon, stop the caffeinated beverages.

 

Here is today’s workout…

 

lauren gleisberg doing a leg and butt workout

 

SPRING WORKOUT PLAN

If you’re looking for a workout plan that focuses on getting fit and shedding fat through quick, effective workouts, download the free calendar and follow along HERE

spring break workout calendar plan

Legs + Butt Workout

Double digits… Day 10 of the Spring Workout Plan. If you want to join in, click here for all the details and to download the free calendar.

Also, I’m in a fun, energetic mood today and I wanted to add something fun to this post. At the end of your workout, take some time to stretch and as you do, feel free to read my Friday Five aka 5 random thoughts/things I’m sharing haha.

 

Friday Five

1. TIME MANAGEMENT/MIRACLE CUBE

Time management has always been on my radar but when I became a mom, I had to get serious about it.

Who’s heard of this “Miracle Cube” – am I the last person on the planet who just bought it?! Whether I set it for 15 minutes of straightening up or doing 1 hour of emails, it’s helped me become an efficiency machine!

I feel like I should dedicate a blog post to this thing it’s helped me that much.

2. PINTEREST

Pinterest has always been the most enjoyable social media platform to me. There’s no competition/comparing… it’s all just fun and fantasy.

“Your dream house board looks more beautiful than my dream house pins. I’m going to go pin some amazign stuff.” haha no. It’s just such a fun platform.

You can follow my account here

My favorite pin of the week was seeing someone frame their wifi password for guests. I asked our LG graphic designer, Christina to put together a cute template for a 4×6 and 5×7 frame where we can all download, put in our password and print. I’ll share that soon!

lauren gleisberg wifi password in a frame

3. LISTENING TO YOURSELF

Speaking of Pinterest, I am a quote-aholic especially on there. After seeign this quote, I keep replaying it in my head. Nobody knows what is best for you more than you so focus more on listening to your own voice.

4. POPSOCKETS

I am so late to the PopSocket game as well but I’ve officially jumped on the bandwagon. I don’t keep up with the latest iPhone and mine was so old that it was constantly glitching. As soon as I couldn’t Insta story anymore, I ran to Verizon to upgrade haha.

I ended up getting the iPhone 8 Plus (a lot of you recommended the 8 over the X) but I got a popsocket to hold it better and I’m obsessed. Plus, they’re only $10!

5. ROTISSERIE CHICKEN

How’s that for a random #5. I’ve been buying rotisserie chicken every week at the grocery store and it’s speeding up my meal prep like you wouldn’t believe. Many recipes I make call for cooked chicken, so I’ll just add in rotisserie chicken and it takes the hands on prep from like 30 minutes to 12.

My grocery store even sells rotisserie chicken that has already been taken off to make it even easier. I mean I guess we live in a world where groceries are now delivered to your door so I guess using precooked chicken isn’t that crazy lol.

That was fun. Okay, here is today’s workout…

lauren gleisberg legs and butt workout

SPRING WORKOUT PLAN

If you’re looking for a workout plan that focuses on getting fit and shedding fat through quick, effective workouts, download the free calendar and follow along HERE

spring break workout calendar plan

FITMAS CHALLENGE: Legs + Glutes (W5D1)

It’s the last week of the Fitmas Challenge which also happens to be the week leading up to Christmas. I’m sure for many of us this week will bring a whole lot of… everything! A lot of finishing up work, shopping, cooking, socializing, preparing for festivities, etc.

All of that will be a lot more enjoyable if we focus on ourselves first. You can only pour from a cup that is full… don’t forget that! I encourage you to take time to workout each day this week. Use it at 30-45mins to clear your mind and put yourself/your health first. 

WORKOUTS TO COMPLETE:

[ ] Blog Workout: Legs + Glutes

 

 

Fitmas Challenge: Legs (W2D2)

A traditional leg day workout featuring my signature glute activation followed by a lower body weight training workout. If you want to activate the glute muscles, it’s very important to warm them up.

In this workout, you will see we do 3 exercises with body weight/light weight resistance and high reps to engage the glute muscles. The lower body workout will utilize weights to work the leg and butt muscles. Be sure to go heavy and challenge yourself with weight in that lower body workout.

WORKOUTS TO COMPLETE:

[ ] Blog Workout: legs

-TODAY’S BLOG POST-

Freezer dump meals are my new thing! You literally prep for a few mins, freeze and dump into a crockpot for a delicious meal. This pot roast is perfect for the cooler weather.

Fitmas Challenge: Leg + Glute Circuit Workout (W1D1)

Welcome to your very first Fitmas Challenge workout. I wanted today’s workout to be one that really pushed you… muscle burning and cardiovascular-ly challenging. Keep those rest times short for one intense lower body workout.

WORKOUTS TO COMPLETE:

[ ] Blog Workout: legs + glutes

[ ] Video Workout Plan: glute workout

-TODAY’S BLOG POST-

lauren gleisberg teaching women how to deadlift

I’m talking about the 3 best tips I have to see great results during this Fitmas Challenge (no, it’s not the typical “set your workout clothes out the night prior type of tips hehe). I hope these really help you!

Legs and Butt Workout

You’ve seen this workout structure before because it guarantees a booty burn! 20 squat jumps between all the leg exercises is what we’ve got going today.


( 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 the glute guide workout and omit today’s blog workout

TRAINING TIPS:

  • Complete each exercise 3x through before moving on
  • Complete 1 set of 30 reps of squat jumps in between each exercise
  • Intensity Increase Option: complete 2 sets of 20 reps of squat jumps

SMILE MORE DAILY PHOTO CHALLENGE:

MORNING VIEW – an ordinary view has all the power to make us smile; it’s just our perspective. What morning view are you seeing that is putting a smile on your face? #LGFallChallenge #LGSmileMore

-TODAY’S BLOG POST-

Sassy Post Week continues. It’s Day 2 and I’m dishing on what I really think about sponsored posts! Plus, I am sharing on how it all works… how Instagram accounts set up sponsored posts, what you can really make from it, etc.

-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 + 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!