A 1 2 W E E K W O R K O U T A N D H E A L T H Y E A T I N G G U I D E
T O T R A N S F O R M Y O U R B O D Y A N D L I F E
F O R L A S T I N G R E S U L T S
B Y :
total body
transformation
T H E G Y M
E D I T I O N
Lauren Gleisberg
H A P P I N E S S , H E A L T H , & F I T N E S SF E E L H A P P Y A N D H E A L T H Y
12 WEEKS OF WEIGHT TRAINING WORKOUTS HOW TO FEEL CONFIDENT IN THE GYM REALISTIC NUTRITION GUIDELINES GROCERY SHOPPING LIST
TIPS FOR STAYING ACCOUNTABLE
EXERCISE PHOTO GUIDE SUPPLEMENT GUIDE
MEASURING PROGRESS TIPS TIPS FOR MUSCLE SORENESS TIPS FOR DINING OUT
TOTAL BODY TRANSFORMATION OVERVIEW
Introduction
A B O U T L A U R E N G L E I S B E R G
learn more about lauren p. 3
I N T R O D U C T I O N T O T H E P R O G R A M
overview of the program p. 4
P R O G R A M D I S C L A I M E R + G L O S S A R Y O F T E R M S
fitness disclaimer and terms you need to know p. 5
The Program
W O R K O U T S + E X E R C I S E P H O T O G U I D E
three phases broken down into two groups each and the photo guide p. 6
H O W T O N AV I G AT E T H E G Y M
feeling confident in the gym and measuring progress p. 29
H O W T O R E C O V E R F R O M S O R E N E S S
suggested stretches to help with soreness p. 31
H O W T O E AT H E A LT H Y
nutrition guidelines p. 33
H O W T O S H O P F O R H E A LT H Y F O O D
grocery shopping list p. 35
H O W T O S U P P L E M E N T P R O P E R LY
supplement guide p. 36
H O W T O E AT H E A LT H Y AT R E S T A U R A N T S
eating healthy while at restaurants p. 38
ABOUT LAUREN
For as long as I can remember, health and fitness has been a part of my life. I was an athletic child, participating in a wide variety of sports. At age 15, I joined a gym and this marked the first time I worked out outside of team sports. I began as, a self proclaimed, “cardio bunny.” You could find me on every piece of cardio equipment the gym had available; my workout routine was 30-60min of cardio followed by 20 minutes of ab exercises. That routine quickly left me bored and lacking motivation. I began venturing into the weight section, where I found a better fit for my body, my goals, and my interests.
I am a perfectionist; I am an all or nothing kind of gal. As I began my own health and fitness journey, I lacked the consistency and persistence required for seeing results; I wanted quick results with little effort, so I fell off the bandwagon many times.
College was a challenge for me. My freshman year, I struggled with my love of health and fitness and my desire to be a “typical college student” who enjoyed parties and alcohol. Further, I understood I was in college for a reason: my education. I was a biology/pre-med major, and my course load was challenging and time consuming. I felt like a victim to my circumstances, and I actually took a few months off from the gym, struggling to find myself. I finally made the decision to take control of my life. I wanted to look and, most importantly, feel healthy.
Sometimes I look back and think, “if only I gave it my all 8 years ago when I first walked into a gym, just think where I would be now.” However, I think that having lived my life in both healthy and unhealthy ways, I have a greater appreciation for the healthy lifestyle I now lead. I not only got back into the gym regularly, but also decided to change my eating habits. These small changes lead to dramatic changes in my overall confidence and happiness. “Count your blessings instead of adding up your problems.” My outlook on life is the greatest result that a healthy lifestyle has provided me. The strength I’ve gained through fitness transpired into an inner strength that will not give in. I look at each day as an absolute gift, and I strive to better myself each and every day. Through my own experience, I believed I found the “key to happiness,” and I wanted to share it with others. I began my own health and fitness blog to help others see that health and fitness can not only be used as means for transforming a body, but also as a platform for finding genuine happiness and self-confidence.
My story is not one of a “before and after” picture, rather a journey of finding happiness and confidence through health and fitness. My goal is to share what working out and eating healthy has done for me to help inspire and motivate others to find that on their own terms. I hope that you find this 12 week workout program brings you both physical and internal results!
XO,
ABOUT THE PROGRAM
12 weeks sounds like quite a long time, doesn’t it?! Well, to share a little something personal, a 12 week health challenge is something very close to my heart. After being a regular gym go-er for around 4 years, and seeing little results, I wanted to make a change. I gave myself 3 months (~12 weeks). I kept a journal to log my workouts and also to track my personal feedback on the challenges I faced. I delved into that journal while designing this program: recalling the workout basics that helped me get fit and the struggles I faced to know what tools to provide you to overcome those. I was able to jumpstart a healthy life in 12 weeks and I know you can too.
For this program, I am holding you to this saying: “I don’t have time; I MAKE time.” We are all busy bees these days, but we make time for the things that are important to us! You owe this to yourself. You deserve to look and feel healthy, so make the time for these quick workouts and healthy nutrition guidelines.
This 12 week program is divided into 3 phases (4 weeks in each phase), each of which will be further discussed on their respective pages. Phase 1, the “acquaintance” phase, focuses on getting your body adjusted to a workout program. Phase 2, the “building” phase, focuses on building your physical fitness. Phase 3, the “result” phase, focuses on seeing the results through reducing body fat. Each phase has two workouts: workout A and workout B. Part A and part B will each have their respective workouts, so you will repeat a workout only once (week 1 & 3 = workout A, week 2 & 4 = workout B). This will actually help you develop proper form for the exercises, so that the second time you’re encountering a given exercise, you can more effectively stimulate the muscles. Still, constant switch up are included to force your body to adapt for optimal, faster results.
PROGRAM DISCLAIMER
This 12 week program was designed off of workouts and nutrition plans that have worked for me; they are only my opinion and personal philosophy. I am very open about the fact that I share based on knowledge I have gained from earning a Bachelors of Science and from my personal experience. I am not a certified personal trainer, registered dietician, or a physician; I have no formal training in any of those fields. I encourage consulting one of the above professions before beginning any nutrition or fitness program, and regarding any advice from this download or on my website. By participating in this program, you agree that you do so at your own risk, and are voluntarily participating in these activities, assume all risk of injury, and agree to release and discharge fitnessbarbielaurengleisberg.com and Lauren Gleisberg from any and all claims of action, known or unknown, arising out of this program. Finally, all content is subject to copyright and may not be reproduced in any form without express written consent of the author.
GLOSSARY OF TERMS
EXERC ISE NOTATION: Sets x Reps
SE TS: sets refer to the number of repetitions preformed without stopping
REP: repetitions refer to the number of times each movement is repeated within a given set
Example: you perform 12 squats then rest and repeat that a total of 3 times (Sets = 3, Reps = 12, Notation = 3x12)
SUPER SE T: perform the first exercise then immediately perform the next exercise without
stopping in between; take a rest after finishing the second exercise, then perform again Example: 3x12 squats superset with 3x20 lunges. There is a total of 3 sets in this superset, so begin with 12 reps of squats then move directly into doing 20 reps of lunges, then rest. After the short rest, repeat this superset an additional two times.
DB: dumbbell
*NOTE: all exercises movements (including cardio exercises) have corresponding pictures in
TOTAL BODY TRANSFORMATION: THE PROGRAM
PHASE 1 – THE “ACQUAINTANC E” PHASE:
The first of the three phases is all about getting acquainted to a healthy lifestyle. For some of you, this may be the first workout program you’ve decided to consistently follow, so in this phase you will work on building healthy habits. The first phase will acquaint you with several weight training based movements using both your set of dumbbells and resistance band. Take appropriate rests between sets; personally, I do not like to take longer in rest than it takes me to complete the movement, but I want you to customize that advice to what works best for you. Keep in mind measuring progress can include a decrease in the amount of rest between sets, so work your way up to shorter rests.
PHASE 1 SC HEDULE
This is the order of workouts I suggest sticking to; however, feel free to insert the 2 rest days wherever you see fit based on 1) your level of soreness and 2) your schedule.
WEEK 1 A WEEK 2 B WEEK 3 A WEEK 4 B REST REST REST REST CHEST, TRICEPS + ABS (A) CHEST, TRICEPS + ABS (B) CHEST, TRICEPS + ABS (A) CHEST, TRICEPS + ABS (B) SUN MON BACK + BICEPS (A) BACK + BICEPS (B) BACK + BICEPS (A) BACK + BICEPS (B) TUE CARDIO + STRETCHING CARDIO + STRETCHING CARDIO + STRETCHING CARDIO + STRETCHING WED SHOULDERS, ABS + CARDIO (A) SHOULDERS, ABS + CARDIO (B) SHOULDERS, ABS + CARDIO (A) SHOULDERS, ABS &
CARDIO (A) THUR LEGS (A) LEGS (B) LEGS (A) LEGS (B) FRI REST REST REST REST SAT
WORKOUT A – C HEST, TRIC EPS & ABS
3x15 dumbbell chest press 3x15 dumbbell flies
superset with 3x5 incline push ups 3x15 cable crossovers
3x15 cable rope tricep pushdowns
3x15 dumbbell overhead tricep extenions 3x12 dumbbell tricep kickbacks
3x15 exercise ball crunches 3x12 exercise ball lying leg lifts 3x10 exercise ball plank roll outs
WORKOUT A – BAC K & BIC EPS
3x15 assisted pull ups
3x15 cable stiff arm pushdowns 3x15 wide grip lat pull downs 3x15 cable seated rows 3x15 barbell dead lifts
3x15 dumbbell alternating bicep curls ( 15 each side ) 3x15 barbell bicep curls
3x15 cable rope hammer curls
WORKOUT A – CARDIO
3 min walking, Speed 3.0+, No incline (warm up) 20 min HIIT:
1 min jog (speed 5.0+, no incline)
2 min inclined walking (speed 3.0+, incline 5.0+) 1 min slow walking (speed 2.8+, no incline) repeat an additional 4x
Cool Down:
3 min walking (speed 3.0+, no incline)
WORKOUT A – SHOULDER S, ABS & CARDIO
3x15 dumbbell side lateral raises 3x15 dumbbell front raises 3x15 Arnold style shoulder press 3x15 barbell upright rows
3x15 crunches 3x15 toe touches 3x30sec plank
15 min moderate pace cardio (ie: elliptical, walking, jogging, biking, etc.)
TOTAL BODY TRANSFORMATION: PHASE 1
WORKOUT A – LEGS
3x15 dumbbell squats 3x15 seated leg curls 3x15 leg extensions
3x20 dumbbell walking lunges (10 each side) 3x15 leg press
3x15 dumbbell calf raises
WORKOUT B – C HEST, TRIC EPS & ABS
3x12 push ups off knees 3x15 dumbbell chest press 3x15 dumbbell incline flyes 3x15 assisted dip machine 3x15 barbell skullcrushers
3x12 cable single arm side extensions 3x10 seated knee ups
3x20 dumbbell Russian twists 3x30 sec plank
WORKOUT B – BAC K & BIC EPS
3x15 reverse grip lat pull downs 3x12 dumbbell single arm rows 3x15 barbell rows
3x15 exercise ball hyperextensions 3x15 cable curls
3x12 dumbbell concentration curls 3x15 dumbbell hammer curls
WORKOUT B – CARDIO
3 min walking, Speed 3.0+, No incline (warm up) 20 min HIIT:
30 sec sprint (speed 8.0+, no incline) 30 sec complete rest
60 sec speed walking (speed 4.0+, no incline) repeat an additional 9x
Cool Down:
TOTAL BODY TRANSFORMATION: PHASE 1
WORKOUT B – SHOULDER S, ABS & CARDIO
3x15 smith machine shoulder press
3x15 cable side lateral raises (15 each side) 3x15 dumbbell upright rows
3x15 cable rear delt flyes
3x12 cross body toe touches (6 each side) 3x20 bicycle crunches
3x20 heel touches (10 each side
15 min moderate pace cardio (ie: elliptical, walking, jogging, biking, etc.)
WORKOUT B – LEGS
3x15 barbell back squats
3x12 dumbbell single leg dead lifts (12 each side) 3x10 dumbbell step ups (10 each side)
3x15 dumbbell sumo squats
3x12 dumbbell curtsey lunges (15 each side) 3x15 dumbbell seated calf raises
TOTAL BODY TRANSFORMATION: THE PROGRAM
PHASE 2 – THE “BUILDING” PHASE:
The second of the three phases is all about building up your physical fitness and cardiovascular endurance while beginning to decrease body fat. Why muscle? Muscle acts as a metabolic furnace, which burns calories by simply existing on your body. I’m not talking about “body-builder” type muscle, rather lean muscle that gives your body a fit appearance and muscle definition. With this phase, I want you to take slightly shorter rests in between sets. Give your body enough time to catch up so that you can perform each movement with proper form, but challenge yourself! Here you will note more HIIT (high intensity interval training) style training; I find this approach extremely result-driven in that it provides a shorter workout duration that burns calories well beyond the completion of the workout (=afterburn).
PHASE 2 SC HEDULE
This is the order of workouts I suggest sticking to; however, feel free to insert the 2 rest days wherever you see fit based on 1) your level of soreness and 2) your schedule.
WEEK 1 A WEEK 2 B WEEK 3 A WEEK 4 B REST REST REST REST LEGS + GLUTES (A) LEGS + GLUTES (B) LEGS + GLUTES (A) LEGS + GLUTES (B) SUN MON CHEST + BACK (A) CHEST + BACK (B) CHEST + BACK (A) CHEST + BACK (B) TUE HIIT CARDIO + ABS (A) HIIT CARDIO + ABS (B) HIIT CARDIO + ABS (A) HIIT CARDIO + ABS (B) WED ARMS CIRCUIT (A) ARMS CIRCUIT (B) ARMS CIRCUIT (A) ARMS CIRCUIT (B) THUR SHOULDERS, GLUTES + ABS (A)
SHOULDERS, GLUTES + ABS (B)
SHOULDERS, GLUTES + ABS (A)
SHOULDERS, GLUTES + ABS (B) FRI ACTIVE REST: STRETCHING ACTIVE REST: STRETCHING ACTIVE REST: STRETCHING ACTIVE REST: STRETCHING SAT
TOTAL BODY TRANSFORMATION: PHASE 2
WORKOUT A – LEGS & GLUTES
4x15 seated leg curls
superset with 3x20 dumbbell walking lunges (10 each side) 4x15 leg press
4x15 barbell stiff legged dead lifts
superset with 3x30 second wall squats
4x12 smith machine bulgarian split squats (12 each side)
WORKOUT A – C HEST & BAC K
4x12 wide grip lat pull downs
superset with 4x10 reverse grip lat pull downs 4x15 dumbbell single arm rows
4x15 barbell reverse grip rows 4x15 barbell chest press 4x15 cable crossovers
superset with 4x5 push ups 4x15 chest press machine
WORKOUT A – HII T CARDIO & ABS
1 min jump rope or jump rope motions 30 sec high knees
1 min complete rest 35 squat jumps 2 mins complete rest 15 box jumps
1 min complete rest 30 sec high knees 1 min complete rest repeat an additional 3x 3x15 cable rope crunches
superset with bicycle crunches 3x8 hanging leg raises
superset with 3x5 hanging side leg raises (5 each side)
WORKOUT A – ARMS C IRCUI T
15 cable rope pushdowns
15 cable rope bicep hammer curls 1 min jumping jacks
rest & repeat an additional 3x 15 dumbbell alternating bicep curls 12 dumbbell tricep kickbacks 1 min high knees
TOTAL BODY TRANSFORMATION: PHASE 2
rest & repeat an additional 3x 12 barbell bicep curls
12 barbell overhead extensions 1 min jump side to side jumps rest & repeat an additional 3x
WORKOUT A – SHOULDER S, GLUTES & ABS
4x15 barbell shoulder press 4x10 dumbbell side lateral raises
superset with 4x12 dumbbell upright rows 4x15 cable rope rear delt pulls
4x15 dumbbell single leg dead lifts (15 each side) 4x15 dumbbell elevated sumo squats
4x15 barbell step ups
superset with 4x15 barbell glute bridges 4x15 dumbbell sit ups
superset with 4x12 reverse crunches 4x30 dumbbell Russian twists
WORKOUT B – LEGS & GLUTES
4x15 barbell back squats 4x15 leg extensions
superset with 4x15 leg curls
4x12 dumbbell single leg lunges (12 each side) 4x15 kettlebell swings
superset with 4x10 squat jumps 4x15 barbell calf raises
WORKOUT B – C HEST & BAC K
4x15 dumbbell incline chest press 4x10 incline bosu ball push ups
superset with 4x7 decline bosu ball push ups 4x15 dumbbell flyes
4x12 cable single arm rows 4x15 assisted pull ups
4x15 wide grip lat pull downs 4x15 inverted rows
WORKOUT B – HII T CARDIO & ABS
Warm Up:
TOTAL BODY TRANSFORMATION: PHASE 2
HIIT:
30 sec sprint (speed 8.0+, no incline) 30 sec complete rest
30 sec inclined sprint (speed 6.5+, incline 8.0+) 1 min complete rest
repeat an additional 8x Cool Down:
3 min walking (speed 3.0+, no incline) 3x15 cable rope crunches
superset with lying leg lifts 2x30 60 second plank
3x30 second right side plank
superset with 3x30 second left side plank
WORKOUT B – ARMS C IRCUI T
15 barbell preacher curls
12 dumbbell overhead extension 1 min jump rope or jump rope motions rest & repeat an additional 3x 15 cable rope hammer curls
12 cable rope overhead extensions 10 burpees
rest & repeat an additional 3x 15 dumbbell incline bicep curls 12 bench dips
1 min high knees
rest & repeat an additional 3x
WORKOUT B – SHOULDER S, GLUTES & ABS
4x15 dumbbell Arnold press
4x12 dumbbell angled side lateral raises 4x15 barbell upright rows
4x15 dumbbell bent over rear delt raises
4x12 smith machine donkey kicks (12 each side) 4x15 leg press
superset with 4x20 alternating jumping lunges (10 each side) 4x15 overhead barbell squats
TOTAL BODY TRANSFORMATION: PHASE 2
3x15 extended crunches 3x15 lying leg lifts
TOTAL BODY TRANSFORMATION: THE PROGRAM
PHASE 3 – THE “RESULT” PHASE:
The last of the three phases is all about revealing the results you’ve been working hard to achieve! Let the fat burning process ignite! Personally, I find the best results come from the 2 C’s: cardio and carbs. This is the first phase, where I’m really going to stress following my meal plan. Up until now, I have been suggesting my meal plans/meal ideas as a guide. In these last 4 weeks, increasing cardio in the workouts and slightly manipulating (lowering) carbs will be key in burning body fat! Most of the workouts are organized as a circuit to integrate cardio while targeting the muscles. Your commitment to these last 4 weeks will really dictate your final results; you can do it!
PHASE 3 SC HEDULE
This is the order of workouts I suggest sticking to; however, feel free to insert the 2 rest days wherever you see fit based on 1) your level of soreness and 2) your schedule.
WEEK 1 A WEEK 2 B WEEK 3 A WEEK 4 B REST REST REST REST LEGS + CALVES (A) LEGS + CALVES (B) LEGS + CALVES (A) LEGS + CALVES (B) SUN MON BACK, ARMS, ABS + CARDIO (A)
BACK, ARMS, ABS + CARDIO (B)
BACK, ARMS, ABS + CARDIO (A)
BACK, ARMS, ABS + CARDIO (B) TUE CHEST, SHOULDERS + CARDIO (A) CHEST, SHOULDERS + CARDIO (B) CHEST, SHOULDERS + CARDIO (A) CHEST, SHOULDERS + CARDIO (B) WED LEGS + ABS (A) LEGS + ABS (B) LEGS + ABS (A) LEGS + ABS (B) THUR SHOULDERS, TRICEPS + CALVES CIRCUIT (A) SHOULDERS, TRICEPS
+ CALVES CIRCUIT (B) SHOULDERS, TRICEPS + CALVES CIRCUIT (A) SHOULDERS, TRICEPS + CALVES CIRCUIT (B) FRI ACTIVE REST: STRETCHING ACTIVE REST: STRETCHING ACTIVE REST: STRETCHING ACTIVE REST: STRETCHING SAT
TOTAL BODY TRANSFORMATION: PHASE 3
WORKOUT A – LEGS & CALVES
3x20 cable glute kickbacks (20 each side) 3x20 barbell front squats
superset with 3x20 dumbbell curtsey lunges (10 each side) 3x20 leg curls
superset with 3x20 leg extensions
3x20 smith machine reverse lunges with knee up 3x20 smith machine calf raises
superset with 3x30 second toe walks
WORKOUT A – BAC K, ARMS, ABS & CARDIO
3x20 cable single arm rows 3x20 barbell reverse grip rows
superset with 3x12 inverted rows 3x20 seated cable rows
3x20 wide grip lat pull downs 3x20 barbell bicep curls
superset with 3x20 barbell skullcrushers 3x20 cable curls
superset with 3x20 cable rope overhead extensions 3x20 dumbbell hammer curls
30 bicycle crunches 15 toe touches 90+ sec plank
rest & repeat an additional 3x 1 min high knees
1 min complete rest 1 min side to side jumps 1 min complete rest repeat an additional 4x
WORKOUT A – C HEST, SHOULDER S & CARDIO
3x20 dumbbell incline chest press
superset with 3x20 dumbbell front raises 3x20 barbell shoulder press
superset with 3x10 shoulder push ups 3x20 dumbbell chest press
superset with 3x10 dumbbell flyes 3x20 cable rope rear delt pulls
TOTAL BODY TRANSFORMATION: PHASE 3
WORKOUT A – LEGS & ABS
3x20 dumbbell donkey kickbacks (20 each side) superset with 3x20 dumbbell sumo squats 3x20 barbell box squats with jump
3x20 dumbbell lying leg curls superset with 3x20 abductors 3x20 resistance band right side steps
superset with 3x20 resistance band left side steps 3x20 dumbbell Russian twists
superset with 3x20 heel touches 3x20 cable rope crunches
WORKOUT A – SHOULDER S, TRIC EPS & CALVES C IRCUI T
20 barbell shoulder press 12 bench dips
1 min jump rope or jump rope motions rest & repeat an additional 2x 20 dumbbell front raises
15 dumbbell bent over tricep kickbacks 1 min jump rope or jump rope motions rest & repeat an additional 2x 20 dumbbell side lateral raises 12 dumbbell overhead extensions 1 min jump rope or jump rope motions rest & repeat an additional 2x 20 cable rope upright rows 12 cable rope tricep pushdowns 1 min jump rope or jump rope motions rest & repeat an additional 2x 3x20 barbell calf raises
superset with 3x30 second toe walks
WORKOUT B – LEGS & CALVES
3x20 barbell back squats
superset with 3x10 squat jumps 3x20 dumbbell stiff legged dead lifts
superset with 3x20 dumbbell forward lunges (10 each side) 3x20 leg press
TOTAL BODY TRANSFORMATION: PHASE 3
superset with 3x20 pop squats with plate 3x20 dumbbell plie squats
superset with 3x20 dumbbell seated calf raises
WORKOUT B – BAC K, ARMS, ABS & CARDIO
3x20 assisted pull ups
3x20 cable stiff arm pushdowns
superset with 3x20 reverse grip lat pull downs 3x20 seated cable rows
3x20 dumbbell alternating bicep curls
superset with 3x20 dumbbell bent over tricep kickbacks 3x20 cable rope hammer curls
superset with 3x20 cable rope tricep pushdowns 3x20 dumbbell wide bicep curls
3x20 dumbbell exercise ball sit ups 3x20 dumbbell Russian twists 3x20 hanging leg raises 1 min jumping jacks 1 min complete rest 1 min front to back jumps 1 min complete rest repeat an additional 4x
WORKOUT B – C HEST, SHOULDER S & CARDIO
3x20 dumbbell incline chest press
superset with 3x15 dumbbell shoulder press 3x20 barbell upright rows
superset with 3x10 push ups 3x20 cable crossovers
3x20 cable side lateral raises
3x20 dumbbell chicken wing side lateral raises
15 min moderate pace cardio (ie: elliptical, walking, jogging, biking, etc.)
WORKOUT B – LEGS & ABS
3x20 reverse hyperextensions on exercise ball 3x20 dumbbell single leg dead lifts
3x20 barbell good mornings
TOTAL BODY TRANSFORMATION: PHASE 3
20 extended crunches 20 lying leg lifts
rest & repeat an additional 2x 15 right side plank hip dips 15 left side plank hip dips 30 bicycle crunches
rest & repeat an additional 2x
WORKOUT B – SHOULDER S, TRIC EPS & CALVES C IRCUI T
20 barbell upright rows
15 dumbbell side lateral raises
1 min jump rope or jump rope motions rest & repeat an additional 2x 20 cable rope push downs 15 bench dips
1 min jump rope or jump rope motions rest & repeat an additional 2x 20 barbell skullcrushers
12 barbell front raises
1 min jump rope or jump rope motions rest & repeat an additional 2x 20 dumbbell seated calf raises 15 dumbbell overhead extensions 1 min jump rope or jump rope motions rest & repeat an additional 2x
EXERC ISE PHOTO GUIDE
ADBUCTORS ASSISTED DIP
MACHINE ASSISTEDPULL UPS BARBELL BACKSQUATS
BARBELL BICEP
CURLS BARBELL BOX SQUATSWITH JUMP BARBELL CALFRAISES BARBELL CHESTPRESS
BARBELL DEAD
LIFTS BARBELL FRONTRAISES BARBELL FRONTSQUATS BARBELL GLUTEBRIDGES
EXERC ISE PHOTO GUIDE
BARBELL ROWS BARBELL SHOULDER
PRESS SKULLCRUSHERSBARBELL BARBELL STEP UPS
BARBELL UPRIGHT
ROWS BENCH DIPS BICYCLE CRUNCHES BOX JUMPS
BURPEES CABLE CROSSOVERS CABLE CURLS CABLE GLUTE KICKBACKS
CABLE REAR
EXERC ISE PHOTO GUIDE
CABLE ROPE
PUSHDOWNS REAR DELT PULLS CABLE ROPE CABLE SEATED ROWS
CABLE SIDE
LATERAL RAISES CABLE SINGLEARM ROWS CABLE SINGLE ARMSIDE EXTENSIONS
CHEST PRESS MACHINE CROSS BODY
TOE TOUCHES CRUNCHES ALTERNATINGDUMBBELL BICEP CURLS
DUMBBELL DUMBBELL DUMBBELL BENT OVER DUMBBELL CABLE STIFF ARM
PUSHDOWNS CABLE ROPE
EXERC ISE PHOTO GUIDE
DUMBBELL
CONCENTRATION CURLS DUMBBELL CURTSEY LUNGES
DUMBBELL DONKEY
KICKS DUMBBELL FLYES DUMBBELL FORWARDLUNGES DUMBBELL FRONTRAISES
DUMBBELL HAMMER
CURLS DUMBBELL INCLINEBICEP CURLS DUMBBELL INCLINECHEST PRESS DUMBBELL INCLINEFLYES
DUMBBELL LYING
LEG CURLS OVERHEADDUMBBELL EXTENSIONS
DUMBBELL PILE
SQUATS DUMBBELL POP SQUATS DUMBBELL
CHEST PRESS CHICKEN WING SIDEDUMBBELL LATERAL RAISES
EXERC ISE PHOTO GUIDE
DUMBBELL SHOULDER
PRESS LATERAL RAISESDUMBBELL SIDE
DUMBBELL SINGLE
ARM ROWS DUMBBELL SINGLE LEGDEAD LIFTS DUMBBELL SINGLELEG LUNGES DUMBBELL SIT UPS
DUMBBELL SQUATS DUMBBELL STEP UPS DUMBBELL STIFF
LEGGED DEAD LIFTS DUMBBELL SUMO SQUATS
DUMBBELL TRICEP DUMBBELL UPRIGHT DUMBBELL WALKING DUMBBELL WIDE DUMBBELL RUSSIAN
EXERC ISE PHOTO GUIDE
EXERCISE BALL
HYPEREXTENIONS EXERCISE BALL LYING LEG LIFTS
EXERCISE BALL PLANK
ROLL OUTS BALL REVERSE EXERCISE HYPEREXTENSIONS
EXTENDED CRUNCHES FRONT TO BACK JUMPS
HANGING LEG RAISES HANGING SIDE LEG
RAISES HEEL TOUCHES HIGH KNEES
INCLINE BOSU BALL
PUSH UPS INCLINE PUSH UPS INCLINE SPRINT INCLINE WALK DECLINE BOSU BALL
EXERC ISE PHOTO GUIDE
JUMP ROPE JUMPING JACKS
KETTLEBELL SWINGS LEFT SIDE PLANK
HIP DIPS LEFT SIDE PLANK LEG EXTENSIONS
LEG PRESS LYING LEG LIFTS PLANK PUSH UPS OFF KNEES
PUSH UPS RESISTANCE BAND LEFT RESISTANCE BAND REVERSE CRUNCHES INVERTED ROWS JOG
EXERC ISE PHOTO GUIDE
RIGHT SIDE PLANK SEATED KNEE UPS
SEATED LEG CURLS SIDE TO SIDE JUMPS SMITH MACHINE
CALF RAISES SMITH MACHINE DONKEY KICKS
SMITH MACHINE REVERSE LUNGE WITH
KNEE UP
SMITH MACHINE
SHOULDER PRESS BULGARIAN SPLIT SMITH MACHINE SQUATS
SPRINT
SQUAT JUMPS TOE TOUCHES TOE WALKS WALK REVERSE GRIP LAT
EXERC ISE PHOTO GUIDE
WIDE GRIP LAT PULLDOWNS WALL SQUATS
HOW TO NAVIGATE THE GYM
• FAMILIARIZE YOUR SELF WI TH THE GYM LAYOUT:
Although the aesthetics of gyms vary greatly, many are actually laid out very similarly. For instance, you will typically find the majority of cardio machines in an area separate from the weights. Machines, free weights, cables, and dumbbells are commonly clustered together their respective sections. Before you even get started with this program, take a lap or two around the gym to see where particular machines and equipment are.
• KNOW YOUR WORKOUT BEFOREHAND:
This is something I still practice today because it’s very easy to begin wandering and feeling lost when you don’t know your workout (ie: the order of exercises, which machines you’re on, the equipment you’re needing). I suggest printing off this entire plan to take it to the gym with you or jot in down into the notes section of your phone. This will not only keep you feeling confident in the gym, but also will help keep you focused on your workout and in the zone.
• DON’T BE AFRAID TO ASK FOR HELP:
As someone who has been a regular in the gym for several years, I don’t have enough fingers and toes to count the number of times someone has asked me for a quick tip. Similarly, I’ve never been one to hesitate from asking a trainer walking around how to use a piece of equipment. I do suggest taking every piece of advice (including mine) with a grain of salt, and ensuring it is what works best for you. Still, if you need help in the gym, there are plenty of people around who would be more than willing.
• FAKE I T UNTIL YOU FEEL I T:
Truthfully, there are still times I’m not 100% confident in the gym, such as when I’m in a new gym or when it’s really busy. My best advice is to keep your head up and fake that confidence because you will quickly begin to authentically feel it! I couldn’t tell you the last time I saw somebody looking uncomfortable in the gym, mostly because when I’m there, I’m not focused on that. That goes for the vast majority of people in the gym! You may feel as though eyes are on you, but don’t let that intimidate you. Everyone is in the gym with the same goal: to better themselves! Let that confidence radiate!
MEASURING PROGRESS
When measuring self progress, I highly suggest looking at more than just the scale, which is the typical go-to. There are many ways to assess progress and I encourage you to take all of them into consideration when making this new lifestyle change.
• SCALE:
The good old fashioned scale is probably the most common means of measuring weight loss. However, the scale can quickly become your worst enemy and is often very demotivating. Keep in mind that the scale cannot accurately determine body fat percentage or your overall health. While working through a fitness program, it is very common to gain lean muscle mass and lose body fat (different from body weight), which is not something the scale can distinguish, so I also suggest tracking progress by other ways as well. Still, it is nice to note overall weight once in awhile.
• TAPE MEASURE:
Using a tape measure around certain areas of you body will help provide insight into how your body composition is progressing. I suggest using a soft tape measure around areas including the chest, arms, thighs, waist, and hips. I would suggest measuring each week and documenting the measurements, so you can compare from week to week and phase to phase.
• 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 (ie: swimsuit or shorts and sports bra) will help you visually identify progress. I suggest taking these pictures at the end of each week and using some sort of app (ie: Pic Stitch) to put these pictures side by side; changes in body composition – body fat reduction and an increase in muscle definition – 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 take them in a mirror, which I find to be easiest. Although you may not be proud of the first few pictures, save them as your progress will become something you are without a doubt proud of!
• FEELING:
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? These questions cannot be answered by a number on a scale, so set a few minutes aside each week to note the changes you are making internally.
DEALING WI TH MUSCLE SORENESS
• STRE TC H:
Stretching is a very important, yet often overlooked, part of any fitness regimen. Weight training is the physical break down of muscle fibers, which often leaves the body sore and with decreased flexibility. Stretching aids in the muscle’s felt elasticity, increases muscle control, and improves one’s range of motion.
There are two main types of stretching: dynamic and static. Dynamic stretching is most often done at the beginning of a workout through movements that mimic ones made during exercising. Static stretching is most often done at the end of a workout to improve flexibility and relax trained muscles.
For dynamic stretching, I like to give myself 3-5 minutes before I begin my workout to do the following 3 exercises.
Plank walk outs Leg swings
Walking lunge with twist
For static stretching, I have included ten of my favorite stretches in this stretching guide. On the workout schedule, you will see active rest/stretching days; on those specified days I suggest doing 20 min of stretching (2 minutes in each of the 10 stretches). I like to incorporate a combination of yoga movements with standard stretches. You may also choose to add some or all of these stretches in post-workout as well!!
Forward fold Quad stretch Hamstring stretch Glute stretch Calf stretch High lunge Spinal twist
Triceps cross body stretch Downward dog
Up dog
• EPSOM SALT BATHS:
Epsom salt baths are both relaxing and healing! Epsom salts are composed of magnesium sulfate, which are two elements that play essential roles in the way the body functions. For instance, magnesium helps regulate enzyme activity, ensuring bodily functions run properly; sulfate plays a role in the formation of brain tissue, strengthening of the walls of the digestive tract and in proteins found in joints. Taking a bath with this compound dissolved in the water can help restore magnesium and sulfate to your system, as it is absorbed through the skin. Epsom salts can be found at most grocery stores or pharmacies.
DEALING WI TH MUSCLE SORENESS
• PROPER NUTRI TION:
The physical breakdown of muscle fibers can be repaired by the body given there is sufficient recovery. The majority of vitamins, minerals, and nutrients your body seeks out to repair your muscles will come from the food you’re eating. Therefore, it’s important you’re also following a healthy eating regimen in addition to your fitness routine.
• SLEEP:
Sleep can be a game changer, especially as it relates to muscle soreness. Personally, I aim for 8 hours of sleep per night; I physically feel when my body is craving sleep because I stay sore longer. As someone who was once a night owl, I’ve worked hard to change my sleep pattern. If you’re interested in that, what worked best for me was to aim for a bed time 10-15 minutes earlier each night. I would then set my alarm for 10-10-15 minutes earlier, which is something I did to make time for morning workouts. It also helped to wake up at the same time every day: weekends included! Once I got used to my new sleep schedule, I was able to enjoy sleeping in on occasion. Bottom line, if you’re sore, make sleep a priority!
NUTRI TION GUIDELINES
Seeing results will come from a combination of workouts and healthy eating. To share a personal story, I will admit that healthy eating is the most challenging part for me. For the first two years of my own health and fitness journey, I worked out every day, but ate whatever I wanted. Initially, I saw some results, but not the results I was looking for. I quickly hit a plateau and failed to reach my goals until I decided to change my diet. When I made changes, I made all the wrong ones. I dramatically cut calories and attempted to eat as little as possible. Again, I saw some initial results, but not the ones I really dreamed of. It wasn’t until I began eating several, small meals per day that I was able to achieve a fit body with low body fat. One large health and fitness myth is the simple math equation: calories in – calories out = fat storage. The missing middle piece is called your metabolism. When you starve your body, such as through low calorie diets, your body will begin remembering these patterns, and store ingested food as fat for energy, fearing another starvation period. For me, building a healthy metabolism came from eating several small meals per day, and who can complain about actually being able to eat more and lose more?!
So, with all that said, how do you know what to eat, when to eat, and how much to eat? Is it necessary to count calories or macros? What are macros? I will attempt to answer this as directly and simply as I can because I found that worrying about healthy eating inhibited my results; getting excited about healthy foods, regardless of the exact amount of calories in them, provided me with fulfilling results.
Macronutrients, also known as macros, are the main components of food, including protein, carbohydrates, and fats. They are what hold the calories. Micronutrients contain the vitamins, minerals, antioxidants, and other beneficial components found in food. Macronutrient amounts provide insight into caloric amounts. For instance, 1 g of carbohydrates is equivalent to 4 calories, 1 g of fat is equivalent to 9 calories, and 1 g of protein is equivalent to 4 calories. Now, how many of each are needed? Some people may tell you there is one exact number of calories, protein, fats, and carbohydrates you should be ingesting each day. I don’t believe that and I don’t think it’s a good long-term approach. My approach to healthy eating is to eat several balanced meals containing nutrient-dense food items and to allow for flexibility. By balanced, I mean there should be a source of protein, fats, carbohydrates and vegetables at each meal. By nutrient-dense, I mean it is important that the food items you’re filling your plate with are packed full of nutrients; this not only helps body processes like fat loss and muscle building, but also promotes satiety, which is the feeling or state of being stated/ full. Finally, by flexible, I mean that there is a way to include items like chips or chocolate on occasion without getting off track.
Through my experience, I found the general suggestion of “healthy eating” to be too vague. For example, almonds are “healthy,” but eating almonds all day long does not mean one will achieve their physical goals. I have utilized science and a system to create a nutrition approach that teaches how to eat in a specific way to promote physical results: fit and lean. I have 3 easy-to-follow guidelines that combine meal timing, portions, food selection and 50
NUTRI TION GUIDELINES
recipes to show you exactly how to eat in a way that is effective and enjoyable. You can read all about this approach in my Eat Your Way Lean ebook.
To conclude, I want to stress the importance of this nutrition section. However, I do not want it to stress you out! I truly believe the release of the stress hormone, cortisol, which has been linked to abdominal fat, will hinder progress more than an unhealthy meal will. Also, do not fear an indulgence every now and then. In fact, I allow myself 1-2 medium-sized treat meals per week, typically mid-week and on a weekend; this actually helps rev up your metabolism, so please don’t feel like you must completely cut out everything. Finding healthier alternatives is a great start! Get creative! Have fun! Learn to enjoy healthy eating! Hopefully, you’ll find that Eat Your Way Lean is the perfect pairing to this workout plan.
GROC ERY LIST
PROTEIN:
- Boneless/skinless chicken breasts - Lean ground turkey
- Lean ground beef - Pork chops - Salmon
- White fish (ie: tilapia, cod) - Solid white albacore tuna - Eggs/Egg whites
- Nonfat Greek yogurt - Tofu (vegan option) - Protein powder
FATS:
- Natural peanut or almond butter - Extra virgin olive oil
- Coconut oil - Cashews - Almonds - Avocado - Flax Seeds FRUI T: - Apples - Strawberries - Blueberries - Raspberries - Bananas - Grapefruit
- Lemons (juice to add to water or food) - Limes (juice to add to water or food)
VEGE TABLES: - Bell peppers - Broccoli - Asparagus - Cucumbers - Green beans - Mushrooms - Zucchini - Kale - Spinach
- Spring mix salad
C OMPLEX CARBOHYDRATES:
- Quinoa - Brown rice - Sweet potatoes - Brown rice tortillas - Brown rice pasta - Ezekiel bread - Brown rice bread
- Raw, old-fashioned oats
- Low sodium/no salt added black beans
MISC ELLANEOUS:
- Balsamic vinegar
- Fresh salsa/pico de gallo - Stevia
- Mrs. Dash salt free seasoning - Chili powder - Garlic powder - Ground cinnamon - Sea salt - Black Pepper LIQUIDS: - Water
- Unsweetened almond milk - Green tea
- Herbal tea - Coffee
SUPPLEMENT GUIDE
Supplements – where do I start?! When it comes to working out, supplements definitely have their benefits; however, I will not try to convince you that supplements are 100% necessary. Do not be fooled into thinking that you need the latest and greatest protein powder or some fancy, miraculous fat burner to achieve results. With all that said, I personally use, like, and recommend three types as I feel these three supplements have greatly helped me achieve the body I have always wanted. Again, I want to stress that you do not need these supplements!
MY THREE STAPLE SUPPLEMENTS:
(1) High Grade/High Quality Protein Powder (2) Branch Chain Amino Acid BLEND
(3) Pre-Workout
• HIGH GRA DE/HIGH QUALI T Y PROTEIN POWDER
Protein powders have been around for roughly 20 some years now; in my opinion, they have gotten better and better with time and with more options to chose from. Personally, I stick to a whey isolate 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.
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! • BRANC H C HAIN AMINO AC ID BLEND
Branch chain amino acids (BCAA) supplements are something I am a big believe in and 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 definitely my top go-to.
SUPPLEMENT GUIDE
• PRE-WORKOUTPre-workout supplements are products I recommend with great 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 a stimulant benefit. Personally, I prefer “pump” style pre-workouts 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 that is transported throughout the body. Think of this as a busy two lane highway. If you add an additional two lanes 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.
Therefore, look for pre-workouts that contain the following ingredients: agmatine, norvalline, citralline malate, glycerol monosaturate, and beta alanine. Stimulants in the pre-workout at lower amounts are my preference because the 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 (which remember 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. This amount gives me just the right 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.
TIPS FOR DINING OUT
• C HEC K ONLINE MENUS
Before I even get to a restaurant, I like to have an idea about what I’m ordering. This helps reduce temptations when ordering in the moment. Most restaurants now have online menus available for you to peruse. Like I said, this just helps boost my will-power with sticking to the healthier options.
• SKIP THE BREA D BASKE T
If you’re eating out with other health-conscious individuals, make a collective decision to forgo the bread basket even being delivered to the table. If it is there, do you very best not to even take a bite. We all know how one bite leads to two bites, which leads to a slice, or two, or three. Or is that just me?!
• FIND LOW-CARB OPTIONS
Meals quickly go from healthy to unhealthy due to the portion sizes. Restaurants seem to fill the plate primarily with carbs; haven’t you noticed how the rice and pasta seems to take up 3/4ths of the plate itself? Carb quality is hard to control at restaurants, so I typically try to avoid them all together or keep them at a minimum.
• ORDER OFF THE MENU/SPEC IF Y PREPARATION INSTRUCTIONS
Do not be afraid to ask for things you don’t specifically see on the menu. Restaurants love to add sauces and dressings to just about everything, but those are often filled with sodium and sugar, so I simply order things I see on the menu, combining all sorts of options and always asking for sauce on the side. Also, specify how you would like your food prepared: grilled versus fried chicken, extra virgin olive oil versus butter, steamed versus fried vegetables. It may seem uncomfortable at first, but I promise that if you remain polite and thankful, restaurants are more than happy to cater to your health-conscious needs.
STAYING ACC OUNTABLE
Welcome to the #LGAccountability community! Everyone is invited! We are a group of passionate, kind individuals working together to build healthy bodies from the inside out. We inspire and are inspired by each other through sharing our real journeys.
INSTAGRAM:
Instagram is where it is at! Some women like to use their personal accounts while others like to create a public fitness accounts (ie: Katie_LGA or KelsieLGFit).
DAILY C HEC K INS:
Using our Instagram accounts, we check in daily with the community, sharing health, fitness, and lifestyle pictures. We connect by using our community hashtags.
EXAMPLES OF C HEC K INS:
1. Workout Pictures – share what you did to get active
2. Meal Pictures – share your meals from Eat Your Way Lean, show a new recipe you’ve created, make a fun collage of your daily meals, snap a picture of your favorite drink, etc. 3. Lifestyle – share any pictures of you enjoying the happy and healthy life you’re creating
FUN HASHTAGS WE USE TO C ONNECT:
#LGAccountability – all pictures #LGSweatSeshSelfie – workout selfies #LGMealPlan – food uploads #LGFitForLife – Fit For Life pictures #LGTotalBodyTranformation – Total Body Transformation pictures
#LG30x30 – 30x30 Fat Loss Shred pictures
You can click the hashtags to like, comment, and follow others to get to know each other and share in experiences.
SUPPOR T:
The minute you upload your picture, you’re sharing with a group of inspirational individuals willing to celebrate your highs and support you in your lows. We are a genuine, nonjudgmental, fun group, and you will LOVE being part of it!
WHAT’S NEXT?
Congratulations on completing this workout plan. I hope that these past several weeks have brought you a leaner body, more muscle definition, higher energy levels, and a more confident you. Seeing results is the best motivation to continue on the journey of healthy living. Look at the completion of this program as the beginning of what is to come for you.
I am always here to continue working out with you and enjoying tasty, healthy meals together. If you haven’t already, jump over to my site and click the ebook heading to check out which program is best for you to use next!
I also hope you can use my blog as a resource in continuing your journey. I post workouts, tips, recipes, and more to share in what I have learned and what has helped me reach my personal goals.
Don’t forget to connect with me on Facebook (Fitness Blogger – Lauren Gleisberg), Instagram (@laurengleisberg), Twitter (@laurengleisberg), Pinterest (Lauren Gleisberg), or YouTube (Lauren Gleisberg). I love communicating, receiving feedback, and simply keeping in touch with all of you! Don’t hesitate to reach out!
I’ve enjoyed spending these past weeks with you and I hope we can continue to sweat together in the future!
