WEIGHT
TRAINING
PLAN
HOME WORKOUTS
Home Workouts
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Welcome
TABLE OF CONTENTS
WELCOME .....................................................................
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About Lauren .............................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
LG Girl Lifestyle ............................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
LG Community ............................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Tracking Progress ......................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Goal Setting ................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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WEIGHT LIFTING MANUAL .................................................
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Muscle . . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Muscle Hypertrophy ...................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Progressive Overload ..................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Cardio . . . .................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Cardio/Weight Training Balance ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Stretching ................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Supplements ............................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
WEIGHT LIFTING PROGRAM ...............................................
Program Overview ........................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Where to Begin ............................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Stretching + Recovery .................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Stretch Sequence .......................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Phases Overview .......................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Program Calendar ........................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Optional Beginner Phase ................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Phase I . . .................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Phase II . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Exercise Photos ............................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Welcome
Welcome!
Welcome to the program! Welcome to the community! Welcome to what will become your new lifestyle!
Within these pages, we will go beyond just an exercise plan to learn how to improve our bodies and
ourselves from the inside out. We will discover the tools to look better, feel better and lead lives we
absolutely love!
Through joining in on this weight training plan, you also are welcomed to the LG Accountability
Community. We are in this together! We are a group of supportive, passionate, fun-loving women who
come together to inspire and be inspired by each other through sharing our real journeys.
Get ready to become your happiest, healthiest self! The results will be seen and felt in every area of your
life! I am excited to watch you thrive and always remember this community is here for you every step of
the way!
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Welcome
ABOUT LAUREN
M y J ourne y
Hey! Hi! I’m Lauren aka LG… the gal
behind those workouts that make
you sweat – I mean sparkle – from
head to toe and the meals that
make your belly happy!
boyfriend/now husband – it all
clicked. Weight training not only
made me physically stronger, but I
felt more confident outside of the
gym.
I grew up in Wisconsin (yay,
Midwest!) just north of Milwaukee. I
was always active and played a lot of
team sports growing up! Physically,
I was skinny, which surprisingly, I
didn’t like. I’ve been called “twiggy”
and “too thin.” It showed me very
early on that women of all shapes
and sizes struggle with body image
issues. I would characterize my
transformation as one of developing
strength and health from the inside
out.
During college, I studied Biology.
I quickly became fascinated with
how much what I was learning in
my academics carried over to my
passion for health and fitness. It
was during college when I began
developing a meal plan that was
maintainable, one that would
allow me to eat healthy wherever
(then, a school cafeteria), and one
that worked with the science I
was learning and with my goals of
getting fit and lean. I often share
the story that I tried this plan for 1
week. At then end of that week, I
saw the slightest outline of a baby
ab, but it was all the motivation I
needed to keep it up!
I first stepped foot in the gym at age
15 with my first fitness goal: abs. I
even remember googling “how to
get abs.” At first, I did everything
wrong: from low calorie diets to
excess cardio and even binge eating
from time to time. When I finally
discovered weight training – thanks
to a friendly push from my then
Baby LG
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All of that helped me go from
skinny, insecure and feeling like I
couldn’t do anything about my body
or life circumstances to strong,
confident and in control of creating
a life I love. I really felt that I found
the key to happiness, so during
college, I started a blog to share all
of this with others.
Family Photo
health and fitness. It’s why I’m here
with you today, because now, I work
to provide women with plans to look
better, feel better and lead lives
they absolutely love alongside a
community of amazing women who
help make the journey enjoyable
– it’s everything I wish I had when
I first pursued a healthier, happier
life! I don’t take for granted women
allowing me into their lives and I
get giddy knowing you’re now a
part of the amazing-ness that is the
LG Community because it’s going
to take you beyond your wildest
dreams!
After graduating from college with
a Bachelor of Science in Biology, I
moved to Texas. My original career
path was dentistry, but I gave up
my seat in a DDS program the
week before starting to pursue my
dreams of building a fitness, health
and happiness brand.
I know the courage to make that
leap was only possible because
of the strength, confidence and
determination I developed through
#LGMan
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Welcome
ABOUT LAUREN
10 FACTS
1
I am obsessed with candles! The 3 wick Bath
and Body Works candles are all over my home
and they’re always lit
6
My greatest goal in life is to be fearless… I
played it safe a lot in life but have found so
much more happiness in taking risks
2
I read almost every day. My favorite book is
The Rhythm of Life
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I have to make my bed before I begin my day,
and my closet is color coordinated
3
I regularly drink sparkling water out of a
champagne glass; it makes me feel fancy ;)
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4
5
My husband, Anthony once grew his hair out
so long that he donated it to Locks of Love
(that wasn’t really a fact about me, but now
you know something about my hubby :)
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My favorite treat is flamin’ hot cheetos… it’s a
burnin’ love affiar
10
My cat, Honey was the love of my life as a kid,
but when I went away to college, I developed
an allergy to most cats and dogs. It would be
purrrrfect if someday that changed because I
love pets
If I could get away with wearing a robe and
slippers out in public, I would! It’s my favorite
outfit!
I binge watch marathons of the Real
Housewives and Law and Order SVU
Hey Beautiful,
At this point, you may feel frustrated when it comes to healthy eating, and it is my guess that you feel as though you know what
you should be eating, you are okay at implementing it, but you are feeling as though it is not paying off. Chances are you’ve taken
a lot of advice from health and fitness experts and you feel like you’ve tried it all, but you are still stuck when it comes to losing
some stubborn pounds, seeing defined muscles or consistently sticking to your healthy meals.
All of that is about to change. I’ve created a system and structure to not just eat “healthy,” but to eat healthy foods in such a way
that yields the physical results many women desire: fit, feminine, and lean. Even more than that, this is a meal plan that will help
you find balance and one you will be able to maintain for lasting results and enjoyable healthy eating!
I’m so happy we found each other and thrilled this meal plan is finally in your hands! Let’s dive in!
XO Lauren
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Welcome
LG GIRL LIFESTYLE
LG fitness and meal plans are so much more than just another program. They quickly become the
foundation for creating a happy, healthy life! Life as an LG Girl turns healthy eating and staying
active into an effortless, enjoyable routine that becomes rewarding and energizing. It brings together
women of all ages and backgrounds from college students trying to establish healthy habits to busy
babes balancing work, healthy eating, fitness and fun, and moms managing it all. You are officially an
LG Girl, so get ready to experience results inside and out, new friendships and an exhilarating life.
R esults F rom T he I nside O ut
R ecipes
If you have yet to experience the LG difference, you’re
in for a real treat! The LG secret sauce is found in
the way these plans transform you from the inside
out. Initially, many of us come together for physical
improvements, but we really bond over the way the
healthy changes we make improve our outlook on life,
surge our self confidence and allow us to enjoy life
beyond what we thought to be possible!
The recipe section contains healthy, enjoyable eats that
are all LG Meal Plan approved. They are the meals that
will allow you to literally eat your way lean and enjoy
every bite of the process! You will love the simplicity and
deliciousness of each recipe.
M eal P lan O v er v iew
Let’s cut to the chase… I’m a no frills kind of chick when
it comes to my meals. I like to eat. I like to enjoy what
I’m eating. I don’t make time for extensive food prep.
And I use normal, everyday ingredients. In creating the
LG Meal Plan, I wanted to establish a nutrition system
for the every day gal: a busy bee who is often on the
go and needs meals to keep up with her schedule but
also wants an effective plan that works! You can expect
the LG Meal Plan to give you that “ah-ha” moment
with food where you find that balance, begin to enjoy
healthy eating, and finally see the physical results about
which you’ve been fantasizing.
C ombine W ith Y our L G W orkouts
Life as an LG Girl is all about combining workouts and
nutrition. Your dream body is built in the gym with your
LG weighted workouts and revealed through the LG
Meal Plan. Working out allows us to build muscle and
sculpt a fit body, while the meal plan allows us to peel
off the fat in order to reveal those results! Hey, abs!
HEY!
LG Girls not only use workouts to sculpt and strengthen,
but also for the energizing and motivational effects. We
ride our post-workout highs throughout the day to feel
great. We use the energy gained from our workouts to
live lives filled with people, places and things we adore.
We harness the motivation from the gym to serve as
inspiration to eat healthy! Workouts are an essential
piece of the puzzle in the LG lifestyle.
E at Y our W ay L ean G U I D E L I N E S
Eat Your Way Lean contains the nutrition guidelines you
will follow to literally eat your way to a leaner self! I will
outline the science behind why this plan is effective. We
are so much more likely to stick with something when
we understand why it works. You will also find the 3
guidelines that will teach you what to eat, how much
to eat and even optimal timing. You will be pleasantly
surprised to discover this plan is not only effective, but
also enjoyable and maintainable for lasting results.
G uilt F ree F ood G uide
Think of the Guilt Free Food Guide section as the guide
to help you make this healthy eating transition stick.
The 10 principles found in this section will help you
become more interested and excited to make room for
healthy choices and less focused on cutting anything
unhealthy out.
weighted workouts
LG Success
Equation:
+
LG Meal Plan
approved meals
+
accountability from
your community
=
results inside & out
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Welcome
LG COMMUNITY
As an LG Girl, you yourself become a leader and a source of inspiration to the rest of your LG
Sisters as we like to call them! Share anything, such as your meals, workouts, family, daily activities,
vacations, social life and more with us on social media!
CHECK-INS
We check in with each other via social media and we
are able to connect with our community hashtags (see
those below)
Many ladies like to create a separate LG account for
their health and fitness journeys, such as Katie_lg or
KelsieLGFIT
Tens of thousands of LG Girls and I have your back!
Let’s do this!
ACCOUNTABILITY
Why do we do this? Accountability through your check
ins is a huge key to your success. You can have the
best workout program (we do!) and you can have
the most effective meal plan (we have that too!) but
only when we implement it can we see results. Your
LG Accountability Community is the best source
of inspiration and encouragement! We are here to
encourage you in your lows, celebrate your highs,
and enjoy every bit in between! Through sharing your
journey, you get to do the same for your LG Sisters!
LG LINGO
#LGAccountability: the official community hashtag
used with all posts
#LGMealPlan #EatYourWayLean: any food related
uploads
#LGGymDate: your workout, we plan gym dates ahead
of time in our schedules
#LGSweatSeshSelfie: a selfie taken after your workout
for accountability
#LGProgress: to document your side by side progress
pictures
#LGSisters: another community hashtag
#LGMan #LGHubby: posts about your significant other
#LGMoms #LGNurses: create your own community
hashtags based on your interests
#LGYourNearestBigCity #LGYourState (#LGHouston
#LGTexas): be sure to use your location hashtags on
check ins to discover LG Sisters near you and for events
and meet ups
To make sure I see your posts too, be sure to tag me
@laurengleisberg
The minute you upload your photo, you’re sharing with
a group of inspirational individuals in a nonjudgmental,
encouraging and fun place. You will LOVE being a part
of this community!
In your check ins, be sure to include our community
hashtags to connect. If you ever need a major
motivation boost, click a hashtag to peruse your LG
Sisters’ check ins!
@laurengleisberg
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@christiepoirier
@pbandprotein
@alana_lgfit
@melissa_clementine
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Welcome
TRACKING PROGRESS
You’re going to see so much progress inside and out that you’ll want to track it all! Here are the four
ways I suggest tracking your progress!
Muscle is more dense than fat, so it can physically take up less space on your body even though you
may weigh the same. For this reason, my preferred progress tracking methods are through a tape
measure and progress pictures!
TAPE MEASURE
Tape measure progress tracking will help provide
insight into how your body composition changes (fat
vs. muscle). I suggest using a soft tape measure around
areas including the chest, upper arms, upper thighs,
waist, and hips. Through your tape measure tracking,
you may notice increased muscle mass in areas and
decreased fat in others! Use a tape measure every week
to every other week!
PROGRESS PICTURES
My favorite way to track progress is through pictures!
Although this can initially be uncomfortable, taking
pictures of yourself in the same spot, same lighting,
and same outfit (swimsuit or fitted workout clothing)
will help you visually identify progress. I suggest taking
these pictures at the end of each week and using some
sort of collage app (like Pic Stitch) to put these pictures
side by side; changes in body composition are often
most evident through these pictures.
Take one picture straight on, one from the side, and
one from the back. You can have someone take these
pictures for you or you can take them yourself in a
mirror.
@alana_lgfit
@ashleyfrancescafit
@breakfast_bombshell_lg
The only time you should ever look back is to see how
far you’ve come.
@dreamingofabs
"Progress is personal. It's all about you improving
from the person you were yesterday."
-Lauren
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Welcome
TRACKING PROGRESS
SCALE
JOURNALING
The scale is probably the most common way to
measure weight loss. Keep in mind that the scale
cannot accurately determine changes in body fat
percentage or your overall health. While working
through a fitness or meal plan, it is very common to
gain lean muscle mass and lose body fat (note- body
fat is different from body weight). Because the scale
cannot determine these composition changes, I also
suggest tracking progress in other ways as well.
Another great way of assessing progress is by asking
yourself how you feel overall. How are your energy
levels? Are you sleeping better? Do you feel more
confident? Have relationships improved? Progress on
the inside is just as important if not more than your
physical progress! Set a few minutes aside each week to
note the changes you are making internally… journaling
these thoughts is a great way to look back on your
transformation!
When using the scale, be sure to weigh yourself in the
same place, at the same time of the day and under
the same conditions (conditions such as what you’re
wearing, if you’re on an empty stomach, if you just went
to the bathroom, etc.)
Your Happy, Healthy Life Printable Planner is a great
place to track your progress!
#LGProgress: share your side by side progress pictures
using the hashtag and view the progress of your LG
Sisters for inspiration.
#LGProgress
@emily.le17
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@fitlerue
@kayceefit
@lilianna_lga
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Welcome
GOAL SETTING
G O A L C AT E G O R I E S + T Y P E S
I suggest setting goals in 4 different categories: fitness, nutrition, personal and
professional. Setting goals in each of these categories helps create a healthy
and balanced life.
Additionally, I like to set 2 types of goals: action and outcome goals. Action
goals are those that help get your to your outcome goals; for example, if one
of your outcome goals is to lose 10 pounds before your vacation, a few action
goals that would help you achieve that would be to meal prep every Sunday, to
workout 5x per week, and to take your dog for a walk every evening.
SEE IT
If you can see yourself in possession of what you desire, it’s going to be much
easier to get there. Allow your dreams to play out in your head daily. The more
comfortable you can get with the idea of actually having your dream body,
of waking up with energy, of being in a fulfilling relationship, of landing that
dream job etc., the more likely those dreams will become a reality! Writing
out my goals, reviewing affirmation statements and creating vision boards are
three ways I visualize my goals!
DECLARE + SHARE
The best way to hold ourselves accountable is to declare what we intend to do
and share our declarations with friends and family. Get comfortable sharing
your goals! You have an entire community of LG Sisters who would love to talk
goals and support you!
BREAK IT DOWN
Taking action on big goals is scary. To calm the overwhelm, create an action
plan consisting of a series of several, smaller steps. Each small goal serves
as a stepping stone to a larger accomplishment. Do 1 thing every day to get
yourself closer to your goal!
R E S U LT S = M O T I V A T I O N
Let your results serve as motivation to continue
achieving! Reward yourself positively for what
you’re accomplishing: new workout clothing, a
pedicure or simply a night to yourself! Share in the
excitement with your friends and family. Allow this
healthy, happy lifestyle to inspire you to keep up
the amazing work!
J ANUARY
2016 -
D ECEMBER
2016
Write your goals in your Happy, Healthy Life
Printable Planner’s monthly goal guide.
Find it here.
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Weight Lifting
Manual
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WEIGHT LIFTING MANUAL
MUSCLE
If you are reading this, it’s quite likely you are ready to make some muscle mass improvements. If you’re
not yet there, allow me to share some information on muscle for you to see just how beneficial muscle is
and why a workout program focused on building muscle is amazing for us!
We have three types of muscle within our bodies: cardiac, smooth and skeletal/striated. Cardiac and
smooth muscles are considered involuntary as they contract without conscious thought. On the other
hand, we contract our skeletal muscles on command, such as during daily movements and exercise. This
weight training plan is designed to improve our skeletal muscle mass for a variety of benefits. Read on!
5 Fun Muscle Facts:
1
There are 650 skeletal muscles in the human
body
2
You use 200 muscles to take one step
3
Muscle accounts for about 40% of the total
human body weight
4
The largest muscle in the body is the gluteus
maximus
5
Humans are born with all the muscle fibers they
will ever have; we can make them bigger and
stronger but muscle fibers never increase in
quantity
"Muscle is not just for men. My muscle gives me confidence as
a woman. It's a physical representation of the inner and outer
strength I've developed over the years." -Lauren
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WEIGHT LIFTING MANUAL
MUSCLE
WHY MUSCLE?
WILL I GET BULKY?
First and foremost, most men and women focus on
building muscle for physical improvements. As we build
muscle mass, our bodies tend to get more fit, defined,
tight, firm, and lean, which is a physical appearance
many of us aim for.
A common myth is that lifting heavy weights will make
us women bulky. The truth is that building muscle does
not make us bulky. In fact, muscle is more dense than
fat, so it physically takes up less space on the body. This
means a 130 pound women with higher muscle mass
will physically appear smaller and less bulky that a 130
pound women with lower muscle mass. When I first
learned that, I was sold on weight lifting and building
muscle!
Some of the greatest benefits of muscle are buried
deeper than the surface level. Larger muscles are often
stronger muscles, which leads to improved functioning
in many cases; a stronger core, for example, can help
prevent a back injury. Aging is associated with a loss
of muscle mass and preserving muscle mass can help
preserve our strength and overall wellbeing.
Now, for my favorite benefit… muscle is metabolically
active, affecting the way the body processes nutrients. I
like to call muscle a metabolic furnace because it burns
calories simply to sustain itself. This means that the
more muscular we are, the more calories we can burn
at rest. Clearly, there are big benefits to working on that
fit, muscular body!
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Men and women naturally have different hormone
levels, such as testosterone and estrogen; this makes
the task of building muscle different in each of the
sexes. Since women naturally have lower testosterone
levels, they build muscle at a slower rate. Still, some
women feel weight training leads to bulk, but the
real culprit is the stubborn fat hiding the muscle. The
solution? Lift weights to burn calories and to build
muscle to increase our resting metabolic rate as well as
following a healthy meal plan.
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WEIGHT LIFTING MANUAL
MUSCLE HYPERTROPHY
Muscle hypertrophy is the technical term used for
muscle growth aka the development of a muscle cell’s
mass, density, shape and/or function. Muscle cells
either undergo hypertrophy (increase) or atrophy
(decrease). When we talk about muscle growth, what
really happens is that muscle fibers are physically
broken down during our workouts. When we provide
our bodies with proper nutrition and adequate
recovery, those muscle cells can build up bigger
and stronger. What we see from this process is a
more fit, firm and muscular appearance. I’ve found
building muscle to come most effectively through two
approaches: 1) training and 2) healthy eating.
TRAIN YOUR WAY FIT + LEAN
The more obvious means of muscle mass
improvements are through training, specifically weight
and resistance training, which is what you’ll find in
this fitness plan. Given that we are eating enough to
give our bodies the energy and nutrients needed, we
can focus on stressing the muscles through exercise.
Remember, muscle breakdown is actually a beneficial
result of an effective workout and how we see results.
The current size and strength of our muscles are a
reflection of the intensity of our current activities and
workouts. Therefore, what we’ve done in the past will
have to be intensified to elicit muscle hypertrophy:
building muscle mass. A term for this is progressive
overloading. We will progressively overload our bodies
through weight lifting and resistance training to stress
the muscles, forcing them to grow. This progressive
overload can come in many forms as you will read here
and see throughout the program.
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WEIGHT LIFTING MANUAL
MUSCLE HYPERTROPHY
E AT Y O U R W AY F I T + L E A N
Our ability to build muscle comes largely from nutrition.
First off, it is important we are eating “enough without
the excess” as I like to say. Eating enough allows our
bodies to synthesize muscle, which is a task that
requires sufficient nutrients and calories. Without the
excess is an element I find critical in keeping these
muscle gains lean to see that muscle definition. After all
the work you put into building muscle, you deserve to
see it!
Macronutrients are the main components of food:
protein, fat and carbohydrates. Manipulating our
protein and carbohydrate intake is an effective
approach to eating enough without the excess to build
our fit and lean bodies. Protein is made up of amino
acids and when we eat protein (specifically when we
ingest enough protein), the body breaks it down into
amino acids, which are then used in the muscle building
process.
Carbohydrates serve as the body’s primary source of
fuel, providing energy for workouts and daily activities.
When we eat carbohydrates, the body breaks them
down and stores any excess as glycogen for future
use. About 80% of carbohydrates are stored as fuel in
skeletal muscle known as muscle glycogen. This muscle
glycogen is incredibly beneficial to us athletes. We can
see how the types of carbohydrates we eat and when
we eat them, such as around our workout, becomes a
big factor in our results. To simplify all of this, I’ve put
together a meal plan to help you see results through
food.
The Eat Your Way Lean Meal Plan is a program I highly
suggest using in combination with this weight lifting
plan for best results. The meal plan will teach you
exactly what to eat, how much to eat and even when
the best times are to eat specific foods. It is an easyto-follow and maintainable approach. The meal plan is
specifically designed to not just teach you how to eat
healthy but how to do so in a way that promotes the
physical results of a fit and lean body.
Join the Meal Plan!
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WEIGHT LIFTING MANUAL
PROGRESSIVE OVERLOAD
The concept we must know to grow is progressive overload. We will sculpt that fit physique by forcing the body
to do more than what it is accustomed to currently. This is an area I made a mistake when I first began weight
lifting. I continuously completed the same exercises at the same intensity for the same number of sets and
reps. I worked hard. I sweat. I felt sore after. I made some progress. I’m here, however, to help you make leaps
and bounds in your progress and to see results in the most effective way. So, progressive overloading is how
we will do just that through a variety of techniques.
During weight lifting, we can change up the numbers of sets and reps we complete to help us get to our goals.
You may have heard the general rule of thumb that lower reps and heavier weight are more effective for
building muscle whereas higher reps and lighter weight are more effective at maintaining muscle mass. I find a
combination to be best, especially for women!
SETS
REPS
A set is the number of cycles of repetitions of each
exercise. For example, if we perform 15 repetitions of
a bicep curl, we may do that for 3 cycles or 3 sets of 15
reps. Beginners tend to have a larger adaptive window:
more room for improvement. Because a beginner
starts off at a lower strength level and tends to have
lower muscle mass, his or her muscles will respond
more quickly than someone more advanced who has
a smaller adaptive window. Sticking to a 3 set range is
typical of weight lifting. If you’re a beginner, you may
find starting out at 2 sets work effectively for you and if
you’re more advanced, you may perform 4-5 sets if you
have the time and endurance.
Reps is short for repetitions and refers to the number
of times an exercise is repeated within a set. A
common rep range for building muscle is 8-12 reps. A
higher rep range of 15-20 is also effective at building
muscle, recruiting different types of muscle fibers as
well as working muscle endurance. With lower reps,
we can typically use heavier weight whereas when
performing higher reps, we will be forced to use lighter
weight. Because these different approaches recruit
different types of muscles, I suggest a combination for
best results.
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WEIGHT LIFTING MANUAL
PROGRESSIVE OVERLOAD
SLOW TWITCH
FAST TWITCH
Slow Twitch muscle fibers or Type I muscles contract
slowly and function to hold a steady paced twitch
for long periods of time without fatigue. These Slow
Twitch/Type I muscle fibers are predominately used in
endurance training, such as during long distance runs.
Fast Twitch or Type II muscle fibers are those that
contract quickly and function best during short, fast
and powerful bursts of movement. Activities like
sprinting and jumping use these types of muscle fibers.
THE CONNECTION
Women tend to have a greater percentage of Slow
Twitch/Type I muscle fibers whereas men tend to have
more Fast Twitch/Type II fibers. Since Type I muscle
fibers are the ones used for lighter, higher rep training
and aerobic exercise, research shows that women
may be better suited for higher rep training in order
to maximize the use of their predominant muscle fiber
type. Still, it is beneficial to incorporate some lower rep
training to develop the Type II fibers as well. For this
reason, the rep ranges in this plan will commonly fall
between 12-20 reps for a training approach best suited
for women achieving fit and lean bodies.
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WEIGHT LIFTING MANUAL
PROGRESSIVE OVERLOAD
SELECTING A WEIGHT
Progressively increasing the weight we use while lifting is critical because as we get stronger, the weight will
become easier. Perhaps the most personalized aspect of this weight lifting plan is picking a weight to use during
an exercise most appropriate for you. Because we all have different athletic backgrounds and experiences, there is
not a one size fits all rule when it comes to which weight to use. In fact, the weight I may be able to use today may
be very different (higher or lower) than the weight I could use a year ago based on how I’ve been training and the
condition of my body.
This plan is not a strength training plan. Believe it or not, the programming for strength training and weight lifting
for physical results are very different. Strength improvements may be a result of a weight lifting plan, but it is not
the primary goal. This fitness plan focuses on using weights to sculpt the body for results inside and out. While
selecting a weight will vary person to person, there are a few general guidelines that may help you make the best
decision for you.
Overall, we should aim to select a weight that challenges us especially the last few reps. We should keep from
working to complete failure, but shoot for fatigue. We should listen to our bodies to know when to increase and
when maybe to decrease the weight based on the suggested rep range.
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WEIGHT LIFTING MANUAL
PROGRESSIVE OVERLOAD
TESTING YOUR MAX
For us to improve, it’s important for us to know where
we currently stand with weight lifting. You may have
heard of individuals testing their 1 rep max (1RM) as
the ultimate test of strength. Testing your 1RM entails
testing the amount of weight you can lift for one rep on
main movements. This information is particularly useful
for us because we can use certain percentages of our
1RM for our hypertrophy-specific goals.
Because testing your 1RM is a very advanced skill, I do
not suggest it to most individuals. Personally, I don’t
even test my 1RM. If I do test my strength, I test a 3 or
5 rep max (3RM, 5RM) on certain movements, such as a
bench press, shoulder press, squat and deadlift. I only
do this a few times per year if at all because strength is
not my main focus.
For your general information, a 3RM is about 90% of
your 1RM. If you can complete 5-8 reps of a particular
movement, this is an indication of about 80% of your
1RM. These numbers can vary for numerous reasons,
such as certain individuals are better at hitting
lower reps than others, variances in cardiovascular
endurance, hydration levels, calorie intake, injuries, etc.
I share this information because when the goal is
hypertrophy/fat loss training, it is suggested that the
best percentages to work with are around 65-75% of
your 1RM which is around 10-15 reps. In other words,
choose a weight that is 65-75% of your 1RM weight or
a weight that allows you to complete 10-15 reps until
failure. Like most everything, this is not a firm rule,
rather a guideline to help you choose a weight most
appropriate for your training goals. Flip the page for
how I personally like to choose the most appropriate
weight.
"Working out is an act of self love. When you love yourself and your
body, you become passionately committed to taking care of it."
-Lauren
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WEIGHT LIFTING MANUAL
PROGRESSIVE OVERLOAD
INSTINCTIVE TRAINING PRINCIPLE
Instinctive training is an approach that allows for changes based on listening to your body. Many of us follow
fitness plans, which I highly suggest; they provide us with a path to follow and take away the guesswork and effort
that goes into programming. Still, it’s important to take a fitness plan, like this one, and mold it to you. One of the
ways you can do this is through instinctive training.
EXAMPLE 1
EXAMPLE 2
Emma is at the gym doing an LG weighted leg workout.
She’s been following the plan for several weeks now
and is feeling stronger, more confident and more
capable than ever before. Emma knows that she is to
complete 3 sets of 15 reps of a back squat during her
leg workout. While she is on the last of those 3 sets,
she hits that 15th rep, but she still feels that she has
more in her. Emma can use instinctive training to push
out another rep or two even though the suggested rep
range is 15.
Kristy has been kicking butt during the LG challenge.
She’s been working out every day and eating according
to the Eat Your Way Lean guidelines. She’s feeling great
and seeing results physically and mentally! Today,
however, Kristy doesn’t feel well. She identifies it’s not
a lack of motivation or pure laziness; her body feels
run down and she acknowledges it may be the difficult
situation she’s dealing with in her personal life. The LG
workout plan says today is a Push day, but her upper
body isn’t recovering like it should: maybe it’s the
lack of sleep and excess stress. Kristy uses instinctive
training to make today an active rest day. She goes on a
walk to clear her mind after dinner and plans to pick up
with the scheduled Push day tomorrow.
"Nobody knows what is better for you than you.
Listen to that inner guide." -Lauren
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WEIGHT LIFTING MANUAL
PROGRESSIVE OVERLOAD
T R A I N T O FAT I G U E
We all know what it’s like to train to failure. Those LG workouts you may have previously done where it says 20
reps but you’re on rep 16 and literally cannot get another rep no matter how hard you try and cursing at LG isn’t
budging the weight either – I’m only kidding. That, however, is training to failure. Taking your sets to failure is quite
taxing on not only your muscles but also your nervous system. Taking all your sets to failure can be difficult to
recover from on a regular basis and can also hinder long-term growth.
Personally, I believe in training to fatigue or to around 90% failure. If you’re not exactly sure of what I’m talking
about, it’s okay. Fatigue, failure and these percentages of failure are something you’ll begin to understand while
weight training. You don’t have to fully comprehend it at this moment.
We know what it’s like to hit a wall. You’re squatting and you get to the bottom and just want to crumble. That’s
failure. Instead of getting to that point, when you “feel” (using that instinctive training) that you have another rep
or two in you, call it. Stop the set and be proud. You didn’t stop short; you stopped at a smart point. Taking sets
to failure can also compromise form and put you at a risk for injury. Taking our sets to fatigue ensures we are
breaking down muscle (again, that is a good thing) to see results.
YOU SHOULD INCREASE THE
WEIGHT WHEN:
YOU SHOULD DECREASE THE
WEIGHT WHEN:
The workout calls for 3 sets of 20 reps of a bicep curl.
You select 10 pound dumbbells and begin curling.
You hit 20 reps and feel it, but aren’t fatigued. In fact,
you can easily get to 25 reps. That is a sign it’s time to
slightly increase the weight.
The workout calls for 3 sets of 20 reps of a bicep curl.
You select 20 pound dumbbells and begin curling. You
get to 16 reps and realize that in order to complete
another rep you would have to begin swinging your
arms, breaking down your form. That is a sign it’s time
to slightly decrease the weight.
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WEIGHT LIFTING MANUAL
PROGRESSIVE OVERLOAD
ADDITIONAL IDEAS
There are other great ways to progressively overload your muscles. You can look to these examples at any time
throughout this weight lifting plan and beyond. Many women, at some point in their journeys, will hit a plateau.
It’s extremely common to make progress and then when the body begins getting used to the program, it doesn’t
respond quite as quickly. At this time, try changing up some of the variables below.
SEQUENCE/ORDER
FREQUENCY
A workout split is the term used for the format or
schedule in which specific muscle groups are trained on
specific days. For example, Monday is a Push workout,
training chest, shoulders and tricpes. On that push
day, there is an order of certain exercises. During this
plan, you don’t have to worry about sequence or order
because I’ve done all of that for you, but it’s important
to know this is a variable we can switch up.
We can increase how often we train a particular muscle
or muscle group. A traditional approach may entail
working every muscle once per week. In the muscle
building phase of this plan, you’ll notice frequency is
key as we actually train every muscle group two times
per week. This may be new to you, which is great! Even
though you may feel a little bit sorer, it’s advantageous
to shock the muscles to make improvements.
REST TIME
NUMBER OF EXERCISEs
The time we take between sets is known as the rest
time. For example, we complete one set of walking
lunges, rest for 1 minute and complete a second set.
The rest time here is 1 minute. We can decrease the
rest time between sets to force the body to adapt.
This will also test our endurance through adding in a
cardio component. Generally, beginners may need to
take longer rests between sets and someone more
advanced may have the strength level to take shorter
rests. As we work through this program, we will be able
to lift more in less time.
Through increasing the number of exercises in a given
workout, we can progressively overload our muscles.
All workout plans are different. Some use just a few
compound exercises where there is a lot going on at
once. For example, you squat down and then squat up
to complete a shoulder press then a bicep curl. When
the main goal is to sculpt a fit body with muscle, I find
it best to do more isolated movements, which often
means more exercises in one workout. For example,
instead of the above exercise, we would complete
a shoulder press on its own to really focus on that
movement and the deltoid/shoulder muscles.
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WEIGHT LIFTING MANUAL
CARDIO
HIIT
LISS
High intensity interval training also known as HIIT is a
training technique consisting of a high intensity interval
followed by a recovery interval. During a high intensity
interval, you give your maximum effort (100%) through
a short, burst of exercise. Following that interval
comes a recovery interval of complete rest or an active
recovery period. A HIIT workout is typically much
shorter than a more traditional workout and includes
workouts like sprinting.
Low intensity steady state cardio also known as LISS
can be thought of as the opposite of HIIT. Instead of
maximum effort for short bursts as is the goal during
HIIT, under the LISS approach, we aim for a low level of
exertion for a longer, continuous period of time. It was
once thought that steady state workouts kept the heart
rate in a “fat burning range,” but that is not exactly
the case. LISS cardio includes walking, jogging and
swimming as just three of many examples.
HIIT is highly effective because the high intensity
intervals increase the heart rate significantly and
the following recovery intervals allow the heart rate
to recover, allowing for maximum effort in the next
interval. When we work out under the HIIT technique,
our muscles “burn” due to the lactic acid build up
and our oxygen stores begin to deplete, which is the
shortness of breath we experience. When high-intensity
workouts are completed, the body will work to stabilize
itself on many different levels; one of those ways is to
pay back the “oxygen debt” created during exercise
and to clear out the lactic acid. This requires calories to
be burned! In fact, our bodies will work to do this for
16-24 hours following a HIIT workout. This is commonly
referred to as the “afterburn” also known as EPOC or
excess post-exercise oxygen consumption.
LISS is effective at burning calories and fat but the
benefits go beyond that; it is great at developing
aerobic fitness, cardiovascular endurance and overall
health. Also, because we need to allow our bodies to
recover, LISS workouts serve as a low-impact option for
days when our muscles feel sore. This is often called an
active rest day: no lifting, just LISS cardio.
Not only do HIIT workouts allow us to burn the
same amount of calories in a shorter time period as
compared to a longer steady state workout, but also
calorie burning may occur for up to 24 hours following
the workout! In short, the HIIT style of training can burn
more fat in less time and allow us to burn calories for
hours after the workout has ended.
WHICH IS BETTER?
HIIT and LISS are equally as beneficial, but uniquely effective. HIIT allows us to burn just as many calories (plus that
after-burn) in less time as compared to LISS. HIIT is likely the better option under a time constraint. LISS is a great
choice for days when our bodies are too sore for HIIT. Plus, ask anyone who completes a nice run or walk (LISS)
and some of the benefits such as a clearer mind are unmatched. I find the most effective training approach utilizes
both of these styles, which is what you’ll find in this plan.
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WEIGHT LIFTING MANUAL
CARDIO/WEIGHT TRAINING BALANCE
Balancing cardio and weight training becomes tricky when the goal is to build muscle mass. Muscle hypertrophy
and retaining muscle mass requires a sufficient amount of calories. Too much cardio can eat at those calories,
making building muscle much more difficult. Still, cardio is important for overall health and keeping body fat low.
There’s definitely a healthy balance to be reached and that balance can be highly personalized.
Weight training is actually a form of HIIT. The weight training sets serve as the high intensity intervals and the time
between sets are the recovery intervals. This is why I’m such a proponent of weight lifting. Think of it as hitting two
birds with one stone: cardio for calorie burning and muscle targeting for building a fit physique.
Always remember, the cardio and weight training balance will vary person to person. For example, I am a naturally
thin individual and it takes a lot of work for me to build muscle. Too much cardio can quickly keep me from my
muscle mass goals, so doing cardio just 2-3 times per week at 15-30 minutes is plenty for me and maybe you
too. For others, you may do best with cardio every day or every other day. Use the cardio suggested in this plan
as a baseline and see how it goes for you. If you feel you need more, add some more in. If you’re finding it extra
difficult to put on muscle, maybe dial down the cardio. Listen to your body! It known best!
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WEIGHT LIFTING MANUAL
S tretching
Stretching is an essential piece of a weight training program for it allows us to keep our muscles loose and
mobile to keep up with the demands of lifting. There are two primary types of stretching, both of which I suggest
incorporating into this plan: static stretching and dynamic stretching.
Let’s first talk about the benefits of stretching! If you’re anything like me, you know stretching is pretty important,
but under a time crunch, it’s the first thing you nix off the list. Let’s make a commitment right here, right now to
stretch every other day (or more if you’re really killing it) during this program.
Like I mentioned, stretching helps keep our muscles loose and limber, which is especially important for form and
injury prevention. When our muscles are tight, it can prevent us from getting into proper positioning; just think
about how tough it is to get in a low squat after leg day. Stretching frees up that muscle tightness and allows the
body to work as intended with proper form. Additionally, when the muscles are knotted up, they’re not able to
work at full capacity. Under these conditions, a tight muscle may need help from other muscle groups, which can
lead to muscle imbalances, improper form and injuries.
DYNAMIC STRETCHING
Dynamic stretching consists of movements in which
we move the body gradually and increase the range
of motion with each repetition. As the name implies,
“dynamic” stretches are those in which we move as we
stretch. The goal of dynamic stretching is to prepare
the joints for movement and the muscles for optimal
engagement.
Dynamic stretching is particularly beneficial before
a workout. An Elon University study published in a
2007 issue of the Journal of Strength and Conditioning
showed that dynamic stretching prior to a workout
enhances muscular performance and power. These
types of stretches activate muscles used during the
workout, improve our range of motion, create body
awareness and challenge balance and coordination.
You’ll find more of our dynamic stretching sequence in
the program section to serve as effective workout warm
ups!
Terms to Know:
DOMS: delayed onset muscle soreness tends to
kick in 6-8 hours post-exercise and can heighten
at the 48 hour mark though those exact times
vary between individuals; DOMS can occur in any
muscle group and there is little research as to its
exact cause. The best remedy?! Keep active and
stretching!
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S TAT I C S T R E T C H I N G
Static stretching requires holding a motionless stretch
for 10 to 60 seconds. When used at the right times,
static stretches can have a big impact on increasing
flexibility. A Stephen F. Austin State University study
published in a 2013 issue of the Journal of Medicine
and Science in Sports showed anti-performance effects
such as significant strength impairments in individuals
who performed static stretches prior to a workout
versus those who performed dynamic stretches before
a workout. Static stretching is best implemented after
an athletic event to improve flexibility. In the program
section, you’ll read more on how to use static stretches
for a cool down.
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WEIGHT LIFTING MANUAL
SUPPLEMENTS
Supplements have their benefits for an active
individual, but I do not believe they are necessary.
In fact, supplements are intended to do just that:
supplement an already active and healthy individual.
Do not be fooled into the marketing hype that you
need the latest and greatest protein powder or some
fancy, miraculous supplement to achieve results. With
all that said, I personally use and like three types of
supplements, but I want to stress that you do not need
these supplements!
My Three Staple Supplements
1
2
3
High Grade/High Quality Protein
Powder
Branch Chain Amino Acid Blend
Pre-Workout
P rotein powder
Protein powders have been around for roughly 20
some years now; in my opinion, they have gotten better
and better with time and offer more options to chose
from. Personally, I stick to a whey isolate or plant-based
protein powder. Whey isolates are a bit pricier, but, in
my opinion, it is most definitely worth the extra few
dollars per tub. The reason why I say this is because
whey isolates are know to be a much “cleaner” style of
protein powder. They usually contain far less fillers and
sometimes none at all. Also, whey isolates are far easier
on your digestive system as compared to whey protein
concentrate, for instance, because of how fast the
actual aminos in the protein enter your blood stream
and digestive system. Plant-based proteins are more of
a personal preference. I find the consistency of these to
be a little less smooth, but there are often added health
benefits.
Here is my top tip – when assessing a particular protein
product, note the amount of protein in one serving
compared to the weight of the serving. You are looking
for the amount of protein to come very closely to
the total weight. For example, if the difference in the
protein amount and weight of the scoop is equal to or
less than 4-5 grams, I would consider that to be a good
protein. The difference comes from added fillers, such
as unneeded coloring and dyes, carbohydrates (usually
for an even more enhanced flavor), fat, sodium, and
other things you just don’t want or need in a protein
powder. Finally, a good protein powder should
deliver about 20-25 grams of protein per scoop. Think
quality and quantity with protein!
The secret is that there
isn't one. Your results are
a reflection of the effort
you put in." -Lauren
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WEIGHT LIFTING MANUAL
SUPPLEMENTS
BRANCH CHAIN AMINO ACID BLEND
Branch chain amino acids (BCAA) supplements are something I use both during workouts (cardio and weight
training) as well as in between meals. BCAA supplements have been around for awhile because of their ability to
aid the body in a variety of ways. BCAA supplements have been shown to reduce muscle soreness, which is key if
you are relatively new to a fitness program and/or struggle with soreness of a regular basis. BCAA supplements
work to keep your body in an anti-catabolic state, meaning no muscle wasting (promoting a fit body is how I like to
think of it). BCAA supplements are a go-to of mine, but used on an as-needed basis. Some days, I don’t use a BCAA
supplement and other days, I use it twice per day.
PRE-WORKOUT
Pre-workout supplements are products I recommend
with caution. When taking a pre-workout of any type,
you will want to look at a few things. What are the
ingredients? Will these ingredients actually benefit me
during my workouts? What is the stimulant amount? I
like to recommend pre-workout products that enhance
the muscle “pump” more than those that simply serve
as a stimulant. Personally, I prefer “pump” style preworkouts for many reasons. First, when you workout,
you are elevating your heart rate (whether you are
lifting weights, swimming, running, playing tennis, etc.),
which dilates your veins and creates a greater flow of
blood transported throughout the body. Think of this as
a busy two-lane highway. If you add an additional lane
to this highway, the highway will flow more efficiently
and faster. This is essentially what happens when you
workout and take “pump” style pre-workouts. The
oxygen rich blood is able to flow into the muscle cells
at a quicker rate. To achieve that, look for pre-workouts
that contain the following ingredients: agmatine,
norvalline, citralline malate, glycerol monosaturate, and
beta alanine.
Stimulants in a pre-workout supplement in lower
amounts are my preference because stimulant style
pre-workouts, by nature, almost defeat the purpose
of the supplement. Stimulants are vaso-constrictors,
which work to do the opposite of dilating the veins,
inducing less of a pump (remember a pump is a good
thing). I try to stick to my “two cup rule,” which means
keeping the caffeine content to what would be the
equivalent of two cups of coffee. If an average coffee
(not Starbucks) contains ~80mg of caffeine, this means
using pre-workouts that contain around 150 mg to 170
mg of stimulants. Personally, this amount gives me just
the right energy boost without feeling jittery. Bottom
line… when it comes to pre-workout supplements,
look for the pump ingredients listed above and a lower
stimulant base to give the body a healthy boost of
energy before a workout and to aid in a muscle pump.
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"Exercise is like a happy
pill and I recommend
taking it daily." -Lauren
27
Weight Lifitng
Program
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WEIGHT LIFTING PROGRAM
PROGRAM OVERVIEW
Welcome to the LG Weight Lifting Program! Here you will find the workouts you will be completing over
the next several weeks. This plan is divided into three phases: Optional Beginner Phase, Phase 1 and
Phase 2. Each phase consists of 4 weeks and in each phase, you will find 2 workout A weeks and 2 workout
B weeks. You will repeat a workout only once (Week 1 + 3 = Workout A, Week 2 + 4 = Workout B). This
repeat will help you develop and progress so that the second time you encounter a given exercise, you can
more effectively activate the target muscles. A workout is only repeated once so that we are consistently
switching up the exercises to keep our bodies guessing for the most effective results.
This is a traditional weight lifting program. As you work through the plan, I suggest you refer back to the
progressive overload pages from the weight lifting manual to ensure that you are pushing yourself in a
variety of ways. I’ve programmed this plan to help you achieve a fit and lean body, but I’m depending on
you to bring your commitment and best effort and intensity.
You owe this to yourself. You deserve to look and feel your absolute best. Prioritizing your health is an
act of self-love. Find that place where you can love yourself and your body exactly as you are, yet work to
improve yourself at the same time. This weight lifting plan was designed to challenge and motivate you.
Fall in love with the process. Fall in love with taking care of yourself. The next few weeks will be a time of
beautiful transformation for you both inside and out!
How to Navigate:
Navigate through these pages with quick and easy
clicks. All exercises are coded with a page number and
letter corresponding to the exercise demonstration
photos. You may simply click to jump there or flip to the
designated page and locate the lettered image if you
prefer to print the program.
Also be on the lookout for two symbols:
Superset: perform these two exercises back
to back for the specified sets and reps before
moving onto the next movement
10x
Number of Rounds: complete these exercises
for the specified number of rounds
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WEIGHT LIFTING PROGRAM
WHERE TO BEGIN
Am I a Beginner or should I start the program at Phase 1?
Ask yourself these two questions: 1) have I completed an LG challenge or program before? 2) have I
completed a weight lifting plan prior to this? If you answered yes to either of those questions, I suggest you
begin at phase 1. If you answered no to both questions, the optional beginner phase may be a better place
for to you start! Still unsure? Complete at least 3 workouts from the optional beginner phase and if you find
these workouts a perfect fit, continue with that phase until you transition into phase 1. If you find these
workouts don’t provide you the intensity you’re looking for, hop right into phase 1.
Equipment Required:
Set of Dumbbells
Resistance Band
Jump Rope
Bench/Chair
Tip:
As you progress through this weight lifting
program, you may notice strength improvements.
As a reward for ending each phase, you may want
to treat yourself to a heavier set of dumbbells or a
more intense resistance band level
"When I first began weight training, the one thought that pushed me
past fear was knowing that everyone else in the gym at one point in
time was a beginner. Beginning something new is an exciting time."
-Lauren
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WEIGHT LIFTING PROGRAM
S tretching + R E C O V E R Y
Stretching and recovery will come in our warm ups and cool downs. Here you will find a general stretching and
recovery guide, but I encourage you to make this your own! Do more as needed and enjoy other types stretching
from yoga to foam rolling!
WARM UPS
COOL DOWNS
Our warms ups will focus on getting our blood flowing,
our bodies moving, our heart rate up and our muscles
ready for the movements.
Our cool downs will focus on increasing flexibility and
mobility and will take place immediately after the
workout or later that day.
Suggested Warm Up Ideas:
• 5 minute walk or jog
• Movement warm ups
• Dynamic stretch sequence
• Dynamic stretches of your choice
Suggested Cool Down Ideas:
• Restorative yoga
• 15 minutes of foam rolling
• Static stretch sequence
• Static stretches of your choice
What is a movement warm up?
Warm up with a movement included in your workout
using little to no weight. Not only does this warm up
you and your muscles, but also helps you practice
the pattern of the exercise. For example, before a leg
workout, complete 2 sets of 25+ reps of bodyweight
squats or prior to a push workout, complete 2 sets of
25+ reps of a chest press with very light resistance.
Home Workouts
"Stretch your body and
stretch your mind."
- Lauren
31
WEIGHT LIFTING PROGRAM
S tretch S E Q U E N C E
DYNAMIC STRETCH SEQUENCE
1
Neck Rotation: bring your left ear toward your
left shoulder and then your right ear toward
your right shoulder for 10 rotations to each side
2
Arm Circles: circle both arms forward in a
continuous motion for 5 revolutions then circle
both arms backwards for 5 revolutions
3
Side Bends: reach your arms overhead
grasping your hands together; keep your hips
aligned over your ankles as you bend at the
hips from one side to the other for 5 bends to
each side
4
5
Leg Swings: put all of your weight in the left leg
as you swing the right leg back and then in front
of you; use balance assistance if needed and
complete 10 leg swings on each side
Squats: stand with your feet shoulder-width
apart and lower yourself down into a squat,
completing 10 repetitions
Home Workouts
S TAT I C S T R E T C H S E Q U E N C E
1
Forward Fold: stand with your feet hip-width
apart and hinge at your hips, allowing your
upper body to fold down onto your legs; hold
this stretch for 10-60 seconds
2
Hip Flexor Stretch: begin on both knees and
bring your right foot out in front of you. Allow
your hips to shift forward, putting your weight
into the right heel; hold this stretch for 10-60
seconds on each side
3
Glute Stretch: Lay on your back with your feet
on the ground. Bring your right ankle on top
of your left knee. Reach your hands through to
grasp behind your left thigh as you lift your left
foot off the ground; hold this stretch for 10-60
seconds on each side
4
Triceps Stretch: bring your right arm straight
up overhead and bend at the elbow allowing
your forearm and hand to fall behind your
neck. Use the left hand to gently assist with the
stretch by grasping the right elbow; hold this
stretch for 10-60 seconds on each side
32
WEIGHT LIFTING PROGRAM
P H A S E S O v er v iew
O ptional B eginner P hase
The optional beginner phase is an acquaintance phase open to anyone from any fitness level and background.
This phase is designed to transition you from where you are into the world of weight training. In this phase, it is
important to focus on form, working through each movement slowly and controlled. Take as long of rests as you
need in between sets.
PHASE I
In phase 1, we will focus on building muscle with a highly effective training split. A Push / Pull / Legs split allows us
to train every muscle group two times per week for the greatest focus on muscle hypertrophy. Push days include
“push exercises” such as those that target the shoulders, chest and triceps muscles. Pull days include “pulling
movements” that recruit the back, biceps, and rear delt muscles. Leg days will also include cardio and abs. In this
phase, form is still just as important, but I also challenge you to take only 60 seconds of rest between sets; really
keep an eye on that time for best results!
PHASE II
Phase 2 is the results phase! We will continue to focus on sculpting that fit body, but also add in components to
focus on fat loss to reveal those results we’ve been working hard for! The training split switches to target muscles
slightly less frequently, which allows for more exercises per muscle group on a given day; this also increases
our ability to focus on muscle breakdown (again, a good thing) to see results. In this phase, focus on taking even
shorter rests in between sets: 30-45 seconds.
Home Workouts
33
WEIGHT LIFTING PROGRAM
OPTIONAL BEGINNER PHASE
PROGRAM CALENDAR
WEEK 1 A
WEEK 2 B
WEEK 3 A
WEEK 4 B
WEEK 1 A
PHASE I
WEEK 2 B
WEEK 3 A
WEEK 4 B
WEEK 5 A
PHASE II
WEEK 6 B
WEEK 7 A
WEEK 8 B
Home Workouts
S
M
T
W
Th
F
Sa
Rest
Chest + Triceps
+ Abs
Back + Biceps
HIIT Cardio
Shoulders + Abs,
+ Cardio
Legs
Optional Workout:
LISS Cardio
S
M
T
W
Th
F
Sa
Rest
Chest + Triceps
+ Abs
Back + Biceps
HIIT Cardio
Shoulders + Abs,
+ Cardio
Legs
Optional Workout:
LISS Cardio
S
M
T
W
Th
F
Sa
Rest
Chest + Triceps
+ Abs
Back + Biceps
HIIT Cardio
Shoulders + Abs,
+ Cardio
Legs
Optional Workout:
LISS Cardio
S
M
T
W
Th
F
Sa
Rest
Chest + Triceps
+ Abs
Back + Biceps
HIIT Cardio
Shoulders + Abs,
+ Cardio
Legs
Optional Workout:
LISS Cardio
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Push I
Pull I
Legs + HIIT Cardio
+ Abs I
Push II
Pull II
Legs + HIIT Cardio
+ Abs II
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Push I
Pull I
Legs + HIIT Cardio
+ Abs I
Push II
Pull II
Legs + HIIT Cardio
+ Abs II
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Push I
Pull I
Legs + HIIT Cardio
+ Abs I
Push II
Pull II
Legs + HIIT Cardio
+ Abs II
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Push I
Pull I
Legs + HIIT Cardio
+ Abs I
Push II
Pull II
Legs + HIIT Cardio
+ Abs II
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Legs
Chest + Back
+ HIIT
LISS Cardio
+ Abs
Shoulder
+ Glutes
Arms
HIIT Cardio
+ Abs
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Legs
Chest + Back
+ HIIT
LISS Cardio
+ Abs
Shoulder
+ Glutes
Arms
HIIT Cardio
+ Abs
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Legs
Chest + Back
+ HIIT
LISS Cardio
+ Abs
Shoulder
+ Glutes
Arms
HIIT Cardio
+ Abs
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Legs
Chest + Back
+ HIIT
LISS Cardio
+ Abs
Shoulder
+ Glutes
Arms
HIIT Cardio
+ Abs
34
WEIGHT LIFTING PROGRAM
OPTIONAL BEGINNER PHASE
S
M
T
W
Th
F
Sa
Rest
Chest + Triceps
+ Abs
Back + Biceps
HIIT Cardio
Shoulders + Abs,
+ Cardio
Legs
Optional Workout:
LISS Cardio
Workout A: Chest + Triceps + Abs
M
Equipment Needed
Exercise
Sets
Reps
Dumbbell
Chest Press
3
15
49 P
Dumbbell
Flyes
3
15
Resistance Band
Chest Press
3
15
Resistance Band
Pushdowns
3
15
50 N
49 Q
53 F
Resistance Band
Dumbbell
-
Overhead Extensions
Tricep Kickbacks
Crunches
3
3
3
15
12
15
52 L
-
Lying Leg Lifts
3
15
52 E
-
Plank
3
30 sec.
52 Q
Photo
56 F
50 F
Workout A: Back + Biceps
T
Equipment Needed
Exercise
Sets
Reps
Resistance Band
Lat Pulldowns
3
15
51 O
Resistance Band
Stiff Arm Pushdowns
3
15
Resistance Band
Seated Rows
3
15
Dumbbell
Deadlifts
3
15
55 P
54 D
50 H
Dumbbell
Dumbbell
Resistance Band
Alternating Bicep Curls
Hammer Curls
Bicep Curls
3
3
3
15 (each side)
15
15
51 G
49 I
Photo
49 B
Workout A: HIIT Cardio
W
Equipment Needed
Exercise
Speed/Effort
Incline
-
1 Minute Marching in Place
-
-
-
-
30 Seconds High Knees
-
-
51 J
-
30 Seconds Complete Rest
30 Seconds Jumping Jacks
30 Seconds Complete Rest
-
-
-
-
-
-
30 Seconds Mountain Climbers
-
-
52 G
-
30 Seconds Complete Rest
-
-
-
-
30 Seconds Star Jumps
30 Seconds Complete Rest
30 Seconds Jump Rope
-
55 L
-
-
-
51 M
-
30 Seconds Complete Rest
1 Minute Marching in Place
-
-
-
Home Workouts
Photo
51 N
4x
-
35
WEIGHT LIFTING PROGRAM
OPTIONAL BEGINNER PHASE
S
M
T
W
Th
F
Sa
Rest
Chest + Triceps
+ Abs
Back + Biceps
HIIT Cardio
Shoulders + Abs,
+ Cardio
Legs
Optional Workout:
LISS Cardio
Workout A: Shoulders + Abs + Cardio
Th
Exercise
Sets
Dumbbell
Side Lateral Raises
3
15
54 H
Dumbbell
Singe Arm Front Raises
3
15
Resistance Band
Shoulder Press
3
15
Resistance Band
-
Rear Delt Raises
3
15
54 R
54 F
53 G
Toe Touches
Russian Twists
Plank
3
3
3
15
8 (each side)
30 sec.
Equipment Needed
Dumbbell
-
Reps
Photo
56 D
54 A
52 Q
15 Minute Moderately Paced Cardio (ie. Elliptical, Walking, Jogging, Biking, etc.)
Workout A: Legs
F
Equipment Needed
Exercise
Sets
Reps
Photo
-
Fire Hydrants
3
15 (each side)
50 M
Dumbbell
Back Squats
3
15
49 G
52 C
50 G
-
Lying Abductors
3
15 (each side)
Dumbbell
Curtsey Lunges
3
10 (each side)
Dumbbell
-
Walking Lunges
Calf Raises
3
3
8 (each side)
15
Sets
Reps
56 I
49 N
Workout A: LISS Cardio
Sa
Equipment Needed
Exercise
Photo
30 Minutes Low Intensity, Steady-State Cardio (ie. Elliptical, Walking, Jogging, Biking, etc.)
Home Workouts
36
WEIGHT LIFTING PROGRAM
OPTIONAL BEGINNER PHASE
S
M
T
W
Th
F
Sa
Rest
Chest + Triceps
+ Abs
Back + Biceps
HIIT Cardio
Shoulders + Abs,
+ Cardio
Legs
Optional Workout:
LISS Cardio
Workout B: Chest + Triceps + Abs
M
Equipment Needed
Exercise
Sets
Reps
Bench
Incline Push Ups
3
10
51 L
Resistance Band
Chest Press
3
15
49 Q
50 N
56 G
Photo
Dumbbell
Flyes
3
15
Resistance Band
Tricep Kickbacks
3
15
Dumbbell
Dumbbell
Resistance Band
Skullcrushers
Lying Single Arm Side Extensions
Standing Abdominal Twists
3
3
3
15
12 (each side)
10 (each side)
-
Crunches
3
15
50 F
Dumbbell
Russian Twists
3
8 (each side)
54 A
55 E
52 F
55 K
Workout B: Back + Biceps
T
Equipment Needed
Exercise
Sets
Reps
Resistance Band
Reverse Grip Lat Pulldowns
3
15
53 I
Dumbbell
Single Arm Rows
3
12 (each side)
Resistance Band
Reverse Grip Rows
3
15
-
Supermans
3
15
54 Q
53 L
56 A
Dumbbell
Dumbbell
Dumbbell
Alternating Bicep Curls
Concentration Curls
Hammer Curls
3
3
3
10 (each side)
15 (each side)
15
Photo
49 B
50 C
51 G
Workout B: HIIT Cardio
W
Equipment Needed
Exercise
Speed/Effort
Incline
-
1 Minute Marching in Place
-
-
-
-
30 Second Skaters
-
-
55 C
30 Seconds Complete Rest
-
51 J
-
Photo
-
30 Seconds High Knees
-
-
30 Seconds Complete Rest
-
-
-
-
30 Seconds Toe Touch Jumps
-
-
56 C
-
30 Seconds Complete Rest
-
-
-
-
30 Seconds Jump Rope
30 Seconds Complete Rest
-
-
51 M
-
1 Minute Marching in Place
-
-
-
Home Workouts
5x
-
37
WEIGHT LIFTING PROGRAM
OPTIONAL BEGINNER PHASE
S
M
T
W
Th
F
Sa
Rest
Chest + Triceps
+ Abs
Back + Biceps
HIIT Cardio
Shoulders + Abs,
+ Cardio
Legs
Optional Workout:
LISS Cardio
Workout B: Shoulders + Abs + Cardio
Th
Equipment Needed
Exercise
Sets
Reps
Dumbbell
Arnold Shoulder Press
3
15
49 E
Resistance Band
Side Lateral Raises
3
15
Dumbbell
Side Lateral Punches
3
15
Dumbbell
-
Seated Rear Delt Raises
3
15
54 I
54 G
54 C
Cross Body Kicks
Bicycle Crunches
Lying Leg Lifts
3
3
3
10 (each side)
10 (each side)
15
-
Photo
50 D
49 J
52 E
15 Minute Moderately Paced Cardio (ie. Elliptical, Walking, Jogging, Biking, etc.)
Workout B: Legs
F
Equipment Needed
Exercise
Sets
Reps
Photo
Resistance Band
Glute Bridges
3
15
51 D
Dumbbell
Stiff Leg Deadlifts
3
15
-
Donkey Kicks
3
15 (each side)
Dumbbell
Wide Stance Squats
3
15
55 Q
50 J
56 K
Dumbbell
Dumbbell
Step Ups
Seated Calf Raises
3
3
10 (each side)
15
Sets
Reps
55 O
54 B
Workout B: LISS Cardio
Sa
Equipment Needed
Exercise
Photo
30 Minutes Low Intensity, Steady-State Cardio (ie. Elliptical, Walking, Jogging, Biking, etc.)
Home Workouts
38
WEIGHT LIFTING PROGRAM
PHASE I
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Push I
Pull I
Legs + HIIT Cardio
+ Abs I
Push II
Pull II
Legs + HIIT Cardio
+ Abs II
Superset - Complete Back-to-Back with No Rest
Workout A: LISS Cardio
S
Equipment Needed
Exercise
Sets
Reps
Photo
30 Minutes Low Intensity, Steady-State Cardio (ie. Elliptical, Walking, Jogging, Biking, etc.)
Workout A: Push I
M
Equipment Needed
Exercise
Sets
Reps
Photo
Resistance Band
Chest Press
3
15
49 Q
-
Push Ups
3
10
Dumbbell
Chest Press
3
15
Dumbbell
Shoulder Press
3
12
53 E
49 P
54 E
Dumbbell
Dumbbell
Resistance Band
Chicken Wing Side Lateral Raises
Upright Rows
Pushdowns
3
3
3
10
12
15
56 H
53 F
Dumbbell
Tricep Kickbacks
3
12
56 F
Dumbbell
Overhead Extensions
3
12
52 K
Exercise
Sets
Reps
Resistance Band
Lat Pulldowns
3
12
51 O
Resistance Band
Reverse Grip Lat Pulldowns
3
10
Dumbbell
Single Arm Rows
3
15 (each side)
Dumbbell
Dumbbell
Reverse Grip Rows
Seated Rear Delt Raises
3
3
15
15
53 I
54 Q
53 K
Resistance Band
Dumbbell
Resistance Band
Hammer Curls
Alternating Bicep Curls
High Bicep Curls
3
3
3
15
12 (each side)
15
49 R
Workout A: Pull I
T
Equipment Needed
Home Workouts
Photo
54 C
51 H
49 B
51 I
39
WEIGHT LIFTING PROGRAM
PHASE I
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Push I
Pull I
Legs + HIIT Cardio
+ Abs I
Push II
Pull II
Legs + HIIT Cardio
+ Abs II
Superset - Complete Back-to-Back with No Rest
Workout A: Legs + HIIT Cardio + Abs I
W
Equipment Needed
Exercise
Sets
Dumbbell
Lying Leg Curls
3
15
52 D
Dumbbell
Walking Lunges
3
10 (each side)
56 I
Dumbbell
Squat with Alternating Leg Raise
Stiff Leg Deadlifts
3
3
8 (each side)
15
55 Q
Dumbbell
Wall Squats
Split Squats
3
3
30 sec.
15 (each side)
-
Jump Rope or Jump Rope Motions
-
30 sec.
-
Complete Rest
-
1 min.
-
-
Box Jumps
-
15
49 K
-
Complete Rest
High Knees
-
1 min.
30 sec.
51 J
-
Complete Rest
-
Crunches
3
1 min.
15
50 F
-
Bicycle Crunches
Lying Leg Lifts
Crossbody Toe Touches
3
3
10 (each side)
10
3
10 (each side)
Exercise
Sets
Reps
Dumbbell
Side Lateral Raises
3
15
54 H
Dumbbell
Arnold Shoulder Press
3
12
Dumbbell
Single Arm Front Raise
3
12
Resistance Band
Resistance Band
Side to Front Raises
3
12
49 E
54 R
54 K
3
3
3
15
10
10
49 Q
Dumbbell
Dumbbell
Chest Press
Chest Press
Flyes
-
Push Up Twists
3
5 (each side)
53 D
Dumbbell
Single Arm Overhead Extensions
3
10 (each side)
54 P
Resistance Band
Reverse Grip Pushdowns
3
15
53 J
Dumbbell
-
Reps
Photo
55 H
56 J
55 F
51 M
2x
49 J
52 E
50 E
Workout A: Push II
Th
Equipment Needed
Home Workouts
Photo
49 P
50 N
40
WEIGHT LIFTING PROGRAM
PHASE I
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Push I
Pull I
Legs + HIIT Cardio
+ Abs I
Push II
Pull II
Legs + HIIT Cardio
+ Abs II
Superset - Complete Back-to-Back with No Rest
Workout A: Pull II
F
Equipment Needed
Exercise
Sets
Reps
Resistance Band
Single Arm Bicep Curls
3
15 (each side)
54 N
Dumbbell
Alternating Bicep Curls
3
15
49 B
50 C
53 L
Photo
Dumbbell
Concentration Curls
3
12 (each side)
Resistance Band
Reverse Grip Rows
3
15
Resistance Band
Dumbbell
Resistance Band
Rear Delt Raises
Deadlift
Seated Rows
3
3
3
10
15
15
50 H
Resistance Band
Reverse Grip Lat Pulldowns
3
15
53 I
53 G
54 D
Workout A: Legs + HIIT Cardio + Abs II
Sa
Equipment Needed
Exercise
Sets
Reps
Dumbbell
Single Leg Deadlifts
3
15 (each side)
55 A
Dumbbell
Back Squats
3
15
15
49 G
55 R
51 D
Photo
Dumbbell
Sumo Squats
3
Resistance Band
Glute Bridges
3
15
Dumbbell
-
Side Step Ups
Jump Rope or Jump Rope Motions
Complete Rest
3
-
15 (each side)
30 sec.
30 sec.
-
Extended Crunches
3
15
50 L
Dumbbell
Reverse Sit Ups
Russian Twists
3
3
10
15 (each side)
53 M
54 A
Home Workouts
54 J
51 M
10x
-
41
WEIGHT LIFTING PROGRAM
PHASE I
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Push I
Pull I
Legs + HIIT Cardio
+ Abs I
Push II
Pull II
Legs + HIIT Cardio
+ Abs II
Superset - Complete Back-to-Back with No Rest
Workout B: LISS Cardio
S
Equipment Needed
Exercise
Sets
Reps
Photo
30 Minutes Low Intensity, Steady-State Cardio (ie. Elliptical, Walking, Jogging, Biking, etc.)
Workout B: Push I
M
Equipment Needed
Exercise
Sets
Reps
Photo
Bench
Incline Push Ups
3
10
51 L
-
Push Ups
3
10
Resistance Band
Low to High Stiff Arm Pulls
3
15
Dumbbell
Chest Press
3
15
53 E
52 B
49 P
Dumbbell
Resistance Band
Dumbbell
Arnold Shoulder Press
Side Lateral Raises
Side Lateral Punches
3
3
3
15
15
15
54 I
54 G
Dumbbell
Upright Rows
3
15
56 H
Dumbbell
SIngle Arm Overhead Extensions
3
12 (each side)
54 P
Bench
Dips
3
12
50 I
Resistance Band
Pushdowns
3
15
53 F
49 E
Workout B: Pull I
T
Equipment Needed
Exercise
Sets
Reps
Resistance Band
Stiff Arm Pushdowns
3
15
55 P
Resistance Band
Squated Row
3
15
Dumbbell
Renegade Rows
3
8 (each side)
Resistance Band
-
Lateral Pulldowns
Superman
3
3
15
20
55 J
53 H
51 O
Dumbbell
Dumbbell
Seated Rear Delt Raises
Concentration Curls
3
3
15
15 (each side)
Dumbbell
Dumbbell
Bicep Curls
Hammer Curls
3
3
12
10
Home Workouts
Photo
56 A
54 C
50 C
49 H
51 G
42
WEIGHT LIFTING PROGRAM
PHASE I
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Push I
Pull I
Legs + HIIT Cardio
+ Abs I
Push II
Pull II
Legs + HIIT Cardio
+ Abs II
Superset - Complete Back-to-Back with No Rest
Workout B: Legs + HIIT Cardio + Abs I
W
Equipment Needed
Exercise
Sets
Reps
-
Forward Squat Steps
2
20
50 Q
-
Reverse Squat Steps
2
20
53 N
Resistance Band
Squats
Lying Leg Curls
3
3
20
15
52 D
Close Stance Squats
3
15
50 B
Dumbbell
Single Leg Lunges
Back Squats
3
3
15 (each side)
15
55 B
49 G
Dumbbell
Calf Raises
3
20
49 O
-
Box Jumps
-
10
49 K
Dumbbell
-
Complete Rest
Box Squat with Jump
-
30 sec.
10
49 L
Complete Rest
-
Right Side Plank
3
30 sec.
30 sec.
53 Q
-
Left Side Plank
3
30 sec.
51 R
-
Plank
3
30 sec.
52 Q
Dumbbell
Dumbbell
Dumbbell
Photo
55 I
5x
-
Workout B: Push II
Th
Equipment Needed
Exercise
Sets
Reps
Resistance Band
Front Raises
3
10
51 A
Resistance Band
Shoulder Press
3
15
Dumbbell
Chicken Wing Side Lateral Raises
3
15
Dumbbell
Dumbbell
Arnold Shoulder Press
Chest Press
3
3
12
15
54 F
49 R
49 E
Bench
Dumbbell
Incline Push Ups
Flyes
3
3
15
15
49 P
51 L
50 N
Dumbbell
Skullcrushers
3
15
55 E
Resistance Band
Reverse Grip Pushdowns
3
15
53 J
Dumbbell
Tricep Kickbacks
3
10
56 F
Home Workouts
Photo
43
WEIGHT LIFTING PROGRAM
PHASE I
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Push I
Pull I
Legs + HIIT Cardio
+ Abs I
Push II
Pull II
Legs + HIIT Cardio
+ Abs II
Superset - Complete Back-to-Back with No Rest
Workout B: Pull II
F
Equipment Needed
Exercise
Sets
Reps
Resistance Band
Bicep Curls
3
15
49 I
Dumbbell
Alternating Bicep Curls
3
10 (each side)
49 B
51 G
51 I
Photo
Dumbbell
Hammer Curls
3
10
Resistance Band
High Bicep Curls
3
15
Dumbbell
Dumbbell
Resistance Band
Single Arm Rows
Seated Rear Delt Raises
Seated Rows
3
3
3
12 (each side)
12
15
54 Q
Dumbbell
Deadlifts
3
15
50 H
54 C
54 D
Workout B: Legs + HIIT Cardio + Abs II
Sa
Equipment Needed
Exercise
Sets
Reps
Dumbbell
Donkey Kicks
3
15 (each side)
50 K
51 B
52 A
53 R
Photo
Dumbbell
Front Squats
3
15
Resistance Band
Left Side Steps
3
15
Resistance Band
Right Side Steps
3
15
Dumbbell
-
Plie Squats
Overhead Squat Jumps
Complete Rest
3
-
15
10
30 sec.
52 M
-
Side to Side Squat Jumps
-
5 (each side)
54 M
52 R
-
-
Complete Rest
-
60 sec.
-
-
Extended Crunches
3
15
50 L
-
Lying Leg Lifts
3
15
52 E
-
Bicycle Crunches
3
10 (each side)
49 J
Home Workouts
5x
44
WEIGHT LIFTING PROGRAM
PHASE II
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Legs
Chest + Back
+ HIIT
LISS Cardio
+ Abs
Shoulder
+ Glutes
Arms
HIIT Cardio
+ Abs
Reps
Photo
Superset - Complete Back-to-Back with No Rest
Workout B: LISS Cardio
S
Equipment Needed
Exercise
Sets
30 Minutes Low Intensity, Steady-State Cardio (ie. Elliptical, Walking, Jogging, Biking, etc.)
Workout A: Legs
M
Equipment Needed
Exercise
Sets
Reps
Photo
Resistance Band
Glute Kickbacks
3
20 (each side)
51 E
Dumbbell
Lying Leg Curls
3
20
Dumbbell
Front Squats
3
20
Dumbbell
Curtsey Lunges
3
10 (each side)
52 D
51 B
50 G
Dumbbell
Dumbbell
Static Squat with Reverse Lunges
Wide Stance Squats
Calf Raises
3
3
3
10 (each side)
20
20
55 M
Dumbbell
Toe Walks
3
30 sec.
56 E
56 K
49 O
Workout A: Chest + Back + HIIT
T
Equipment Needed
Exercise
Sets
Reps
Resistance Band
Lat Pulldowns
3
20
51 O
53 E
54 Q
49 P
-
Push Ups
3
10
Dumbbell
Single Arm Rows
3
12 (each side)
Dumbbell
Dumbbell
Chest Press
Reverse Grip Rows
3
3
15
20
Dumbbell
-
Flyes
Sprint on Treadmill, Bike or Elliptical
Complete Rest
3
-
20
30 sec.
30 sec.
Sets
Reps
Photo
53 K
50 N
-
10x
Workout A: LISS Cardio + Abs
W
Exercise
Photo
Low Intensity, Steady-State Cardio (Elliptical, Walking, Jogging, Biking, etc.)
-
30 min.
-
Bicycle Crunches
-
15 (each side)
49 J
Toe Touches
Plank
-
15
60 sec.
52 Q
Complete Rest
-
60 sec.
-
Home Workouts
56 D
4x
45
WEIGHT LIFTING PROGRAM
PHASE II
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Legs
Chest + Back
+ HIIT
LISS Cardio
+ Abs
Shoulder
+ Glutes
Arms
HIIT Cardio
+ Abs
Photo
Superset - Complete Back-to-Back with No Rest
Workout A: Shoulders + Glutes
Th
Equipment Needed
Exercise
Sets
Reps
Resistance Band
Front Raise with Reverse Lunge
3
10 (each side)
50 R
Dumbbell
Stiff Leg Deadlifts
3
20
Dumbbell
Forward Lunges
3
8 (each side)
Dumbbell
Dumbbell
Shoulder Press
Chicken Wing Side Lateral Raises
3
3
20
10
55 Q
50 P
54 E
Resistance Band
Dumbbell
Squat to Shoulder Press
Overhead Alternating Jumping Lunges
3
3
20
10 (each side)
Exercise
Sets
Reps
Dumbbell
Bicep Curls
1
15
49 H
Dumbbell
Skullcrushers
1
15
-
Oblique Twist Jumps
1
30 sec.
-
Complete Rest
-
60 sec.
55 E
52 H
-
Resistance Band
Resistance Band
-
Bicep Curls
Tricep Kickbacks
Jumping Jacks
1
1
1
15
15
30 sec.
-
Complete Rest
-
60 sec.
-
1
1
1
-
15
15
30 sec.
60 sec.
51 G
Exercise
Speed/Effort
Time
-
Jump Rope
Moderate
1 Minute
51 M
-
Complete Rest
-
30 Seconds
-
Jump Rope
Fast
1 Minute
-
Complete Rest
-
30 Seconds
51 M
-
-
Right Side Plank
-
30 Seconds
53 Q
-
Left Side Plank
-
30 Seconds
-
Plank
-
30 Seconds
51 R
52 Q
-
Complete Rest
-
1 Minute
-
49 R
55 G
52 J
Workout A: Arms
F
Equipment Needed
Dumbbell
Dumbbell
-
Hammer Curls
Overhead Extension
Side to Side Jumps
Complete Rest
Photo
3x
49 I
56 G
3x
51 N
52 K
3x
54 L
-
Workout A: HIIT Cardio + Abs
Sa
Equipment Needed
Home Workouts
Photo
7x
3x
46
WEIGHT LIFTING PROGRAM
PHASE II
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Legs
Chest + Back
+ HIIT
LISS Cardio
+ Abs
Shoulder
+ Glutes
Arms
HIIT Cardio
+ Abs
Reps
Photo
Superset - Complete Back-to-Back with No Rest
Workout B: LISS Cardio
S
Equipment Needed
Exercise
Sets
30 Minutes Low Intensity, Steady-State Cardio (ie. Elliptical, Walking, Jogging, Biking, etc.)
Workout B: Legs
M
Equipment Needed
Exercise
Sets
Reps
Photo
Resistance Band
Abductors
3
15 (each side)
49 A
Dumbbell
Sumo Squats
3
15
Dumbbell
Box Squats with Jump
3
20
Dumbbell
Stiff Leg Deadlifts
3
15
55 R
49 L
55 Q
Dumbbell
Resistance Band
Resistance Band
Forward Lunges with Kickback
Forward Squat Steps
Reverse Squat Steps
3
3
3
10 (each side)
15
15
50 Q
53 N
50 O
Workout B: Chest + Back + HIIT
T
Equipment Needed
Exercise
Sets
Bench
Incline Push Ups
3
15
51 L
Dumbbell
Chest Press
3
20
Dumbbell
Flyes
3
20
Resistance Band
Push Ups
Stiff Arm Pushdowns
3
3
10
20
49 P
50 N
53 E
Resistance Band
Resistance Band
Dumbbell
Reverse Grip Lat Pulldowns
Lateral Pull Downs
Reverse Grip Rows
3
3
3
15
15
20
51 O
53 K
-
Sprint on Treadmill, Elliptal or Bike
-
30 sec.
-
-
Complete Rest
-
30 sec.
-
Sets
Reps
Low Intensity, Steady-State Cardio (Elliptical, Walking, Jogging, Biking, etc.)
-
30 min.
Crossbody Toe Touches
3
10 (each side)
50 E
Toe Touches
Lying Leg Lifts
3
3
10
15
56 D
Bicycle Crunches
3
10 (each side)
49 J
Reps
Photo
53 P
53 I
10x
Workout B: LISS Cardio + Abs
W
Exercise
Home Workouts
Photo
-
52 E
47
WEIGHT LIFTING PROGRAM
PHASE II
S
M
T
W
Th
F
Sa
Optional Workout:
LISS Cardio
Legs
Chest + Back
+ HIIT
LISS Cardio
+ Abs
Shoulder
+ Glutes
Arms
HIIT Cardio
+ Abs
Photo
Superset - Complete Back-to-Back with No Rest
Workout B: Shoulders + Glutes
Th
F
Sa
Equipment Needed
Exercise
Sets
Reps
Resistance Band
Glute Kickbacks
3
20 (each side)
51 E
Dumbbell
Good Mornings
3
15
51 F
53 A
51 D
Dumbbell
Plie Toe Squats
3
15
Resistance Band
Dumbbell
Glute Bridges
Around the World Lunges
3
3
20
5 (each side)
Resistance Band
Pistol Squat with Balance Assistance
Clean and Press
3
3
10 (each side)
20
Resistance Band
Side Lateral Raises
3
15
54 I
Resistance Band
Single Arm Front Raises
3
10 (each side)
54 O
Dumbbell
Shoulder Press
3
20
54 E
Reps
49 F
52 N
50 A
Workout B: Arms
Equipment Needed
Exercise
Sets
Resistance Band
Overhand Grip Bicep Curls
3
20
52 I
Dumbbell
Alternating Bicep Curls
3
15 (each side)
Resistance Band
Hammer Curls
3
20
Dumbbell
Tricep Kickbacks
3
20
49 B
51 H
56 F
Resistance Band
Bench
Pushdowns
Dips
3
3
20
20
Photo
53 F
50 I
Workout B: HIIT Cardio + Abs
Equipment Needed
Exercise
Effort/Sets
Time/Reps
-
Jumping Jacks
-
30 Seconds
51 M
-
Complete Rest
-
30 Seconds
-
Mountain Climbers
-
30 Seconds
-
Complete Rest
-
30 Seconds
52 G
-
-
Front to Back Jumps
-
30 Seconds
51 C
-
Complete Rest
-
30 Seconds
-
-
Plank In and Out Jumps
-
30 Seconds
-
Complete Rest
-
30 Seconds
-
Skaters
-
30 Seconds
52 O
55 C
Photo
-
Complete Rest
-
30 Seconds
-
-
High Plank Knee to Elbow
3
10 (each side)
51 K
-
Left Side Plank with Toe Touch
3
10
51 R
-
Right Side Plank with Toe Touch
3
10
53 Q
Home Workouts
5x
48
WEIGHT LIFTING PROGRAM
P hotos
A
B
Abductors (RB)
D
C
Alternating Bicep Curls (Dumbbell)
E
Alternating Punches
G
F
Arnold Shoulder Press (Dumbbell)
H
Back Squats (Dumbbell)
J
Bicep Curls (Dumbbell)
Bicycle Crunches
Box Jumps
Burpee
Home Workouts
Box Squat with Jump (Dumbbell)
O
Calf Raises
Q
Chest Press (Dumbbell)
Bicep Curls (RB)
L
N
P
Around the World Lunges (Dumbbell)
I
K
M
Alternating Jumping Lunges
Calf Raises (Dumbbell)
R
Chest Press (RB)
Chicken Wing Side Lateral Raise (Dumbbell)
49
WEIGHT LIFTING PROGRAM
P hotos
A
B
Clean & Press (RB)
D
C
Close Stance Squats (Dumbbell)
E
Crisscross Kicks
G
F
Crossbody Toe Touches
H
Curtsey Lunges (Dumbbell)
J
Deadlifts (Dumbbell)
Donkey Kicks
Donkey Kicks (Dumbbell)
Fire Hydrants
Home Workouts
Extended Crunches
O
Flyes (Dumbbell)
Q
Forward Lunges (Dumbbell)
Dips
L
N
P
Crunches
I
K
M
Concentration Curl (Dumbbell)
Forward Lunge with Kickback (Dumbbell)
R
Forward Squat Steps (RB)
Front Raise with Reverse Lunge (RB)
50
WEIGHT LIFTING PROGRAM
P hotos
A
B
Front Raises (RB)
D
C
Front Squats (Dumbbell)
E
Glute Bridges (RB)
G
F
Glute Kickbacks (RB)
H
Hammer Curls (Dumbbell)
J
Hammer Curls (RB)
High Knees
High Plank Knee to Elbow
Jump Rope
Home Workouts
Incline Push Ups
O
Jumping Jacks
Q
Left Side Lunge (Dumbbell)
High Bicep Curls (RB)
L
N
P
Good Mornings (Dumbbell)
I
K
M
Front to Back Jumps
Lat Pulldowns (RB)
R
Left Side Plank with Toe Touch
Left Side Plank
51
WEIGHT LIFTING PROGRAM
P hotos
A
B
Left Side Steps (RB)
D
Low to High Stiff Arm Pull (RB)
E
Lying Leg Curls (Dumbbell)
G
F
H
J
Oblique Twist Jumps
L
N
Home Workouts
Overhead Extension (RB)
O
Pistol Squat with Balance Assistance
Q
Plank Toe Taps
Overhand Grip Bicep Curls (RB)
Overhead Extension (Dumbbell)
Overhead Squat Jumps (Dumbbell)
P
Lying Single Arm Extensions (Dumbbell)
I
K
Overhead Alternating Jumping Lunges
(Dumbbell)
Lying Abductors
Lying Leg Lifts
Mountain Climbers
M
C
Plank In and Out Jumps
R
Plank
Plie Squats (Dumbbell)
52
WEIGHT LIFTING PROGRAM
P hotos
A
B
Plie Toe Squats (Dumbbell)
D
C
Pop Squats
E
Push Up Twists
G
F
Push Ups
H
Rear Delt Raises (RB)
J
Renegade Rows (Dumbbell)
Reverse Grip Pushdowns (RB)
Reverse Grip Rows (Dumbbell)
Reverse Sit Ups
Home Workouts
Reverse Grip Rows (RB)
O
Reverse Squat Steps (RB)
Q
Right Side Plank with Toe Touch
Reverse Grip Lateral Pulldowns (RB)
L
N
P
Pushdowns (RB)
I
K
M
Pop Squats (Dumbbell)
Right Side Lunge (Dumbbell)
R
Right Side Plank
Right Side Steps (RB)
53
WEIGHT LIFTING PROGRAM
P hotos
A
B
Russian Twists (Dumbbell)
D
C
Seated Calf Raises (Dumbbell)
E
Seated Rows (RB)
G
F
Shoulder Press (Dumbbell)
H
Side Lateral Punches (Dumbbell)
J
Side Lateral Raises (Dumbbell)
Side Step Ups (Dumbbell)
Side to Front Raise (RB)
Side to Side Squat Jumps
Single Arm Overhead Extensions (Dumbbell)
Home Workouts
Side Lateral Raises (RB)
L
N
P
Shoulder Press (RB)
I
K
M
Seated Rear Delt Raises (Dumbbell)
Side to Side Jumps
O
Single Arm Bicep Curls (RB)
Q
Single Arm Front Raises (RB)
R
Single Arm Rows (Dumbbell)
Single Arm Front Raises (Dumbbell)
54
WEIGHT LIFTING PROGRAM
P hotos
A
B
Single Leg Deadlifts (Dumbbell)
D
C
Single Leg Lunges (Dumbbell)
E
Skipping in Place
G
F
Skullcrushers (Dumbbell)
H
Squat to Shoulder Press (RB)
J
Squat with Leg Raise (Dumbbell)
Squatted Row (RB)
Standing Abdominal Twists (RB)
Static Squat with Reverse Lunges
Home Workouts
Star Jumps
O
Steering Wheels (Dumbbell)
Q
Stiff Arm Pushdowns (RB)
Squats (RB)
L
N
P
Split Squats (Dumbbell)
I
K
M
Skaters
Step Ups (Dumbbell)
R
Stiff Leg Deadlifts (Dumbbell)
Sumo Squats (Dumbbell)
55
WEIGHT LIFTING PROGRAM
P hotos
A
B
Superman
D
C
Toe Taps
E
Toe Touches
G
F
Toe Walks (Dumbbell)
H
Tricep Kickbacks (RB)
J
Toe Touch Jumps
Tricep Kickbacks (Dumbbell)
I
Upright Rows (Dumbbell)
Walking Lunges
K
Wall Squat
Home Workouts
Wide Stance Squats (Dumbbell)
56