Gym Plan

WEIGHT
TRAINING
PLAN
GYM WORKOUTS
Gym Workouts 1
Welcome
TABLE OF CONTENTS
WELCOME ..................................................................... 3
About Lauren .............................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
LG Girl Lifestyle ............................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
LG Community ............................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Tracking Progress ......................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Goal Setting ................................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
WEIGHT LIFTING MANUAL ................................................. 11

Muscle . . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Muscle Hypertrophy ...................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Progressive Overload ..................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Cardio . . . .................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Cardio/Weight Training Balance ....... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Stretching ................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Supplements ............................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
WEIGHT LIFTING PROGRAM ............................................... 28

Program Overview ........................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Where to Begin ............................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Gym Confidence ........................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Stretching + Recovery .................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Stretch Sequence .......................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Program Calendar ........................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Phases Overview .......................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Optional Beginner Phase ................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Phase I . . .................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Phase II . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Exercise Photos ............................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Gym Workouts 2
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!
Gym Workouts 3
Welcome
ABOUT LAUREN
M y J ourne y
Hey! Hi! I’m Lauren aka LG… the gal boyfriend/now husband – it all
Family Photo
behind those workouts that make clicked. Weight training not only
you sweat – I mean sparkle – from made me physically stronger, but I
head to toe and the meals that felt more confident outside of the
make your belly happy! gym.
I grew up in Wisconsin (yay, During college, I studied Biology.

Midwest!) just north of Milwaukee. I I quickly became fascinated with
was always active and played a lot of how much what I was learning in
team sports growing up! Physically, my academics carried over to my
I was skinny, which surprisingly, I passion for health and fitness. It
didn’t like. I’ve been called “twiggy” was during college when I began
and “too thin.” It showed me very developing a meal plan that was
early on that women of all shapes maintainable, one that would
and sizes struggle with body image allow me to eat healthy wherever health and fitness. It’s why I’m here
issues. I would characterize my (then, a school cafeteria), and one with you today, because now, I work
transformation as one of developing that worked with the science I to provide women with plans to look
strength and health from the inside was learning and with my goals of better, feel better and lead lives
out. getting fit and lean. I often share they absolutely love alongside a
the story that I tried this plan for 1 community of amazing women who
I first stepped foot in the gym at age week. At then end of that week, I help make the journey enjoyable
15 with my first fitness goal: abs. I saw the slightest outline of a baby – it’s everything I wish I had when
even remember googling “how to ab, but it was all the motivation I I first pursued a healthier, happier
get abs.” At first, I did everything needed to keep it up! life! I don’t take for granted women
wrong: from low calorie diets to allowing me into their lives and I
excess cardio and even binge eating All of that helped me go from get giddy knowing you’re now a
from time to time. When I finally skinny, insecure and feeling like I part of the amazing-ness that is the
discovered weight training – thanks couldn’t do anything about my body LG Community because it’s going
to a friendly push from my then or life circumstances to strong, to take you beyond your wildest
confident and in control of creating dreams!
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.
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.
Baby LG I know the courage to make that

leap was only possible because
of the strength, confidence and
determination I developed through #LGMan
Gym Workouts 4
Welcome
ABOUT LAUREN
10 FACTS
I am obsessed with candles! The 3 wick Bath My greatest goal in life is to be fearless… I
1 and Body Works candles are all over my home 6 played it safe a lot in life but have found so
and they’re always lit much more happiness in taking risks
I read almost every day. My favorite book is I have to make my bed before I begin my day,
2 The Rhythm of Life 7 and my closet is color coordinated
My cat, Honey was the love of my life as a kid,

I regularly drink sparkling water out of a 8 but when I went away to college, I developed
3 champagne glass; it makes me feel fancy ;) an allergy to most cats and dogs. It would be
purrrrfect if someday that changed because I
love pets
My husband, Anthony once grew his hair out
4 so long that he donated it to Locks of Love
If I could get away with wearing a robe and
(that wasn’t really a fact about me, but now
you know something about my hubby :) 9 slippers out in public, I would! It’s my favorite
outfit!
My favorite treat is flamin’ hot cheetos… it’s a I binge watch marathons of the Real
5 burnin’ love affiar 10 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
Gym Workouts 5
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 The recipe section contains healthy, enjoyable eats that
in for a real treat! The LG secret sauce is found in are all LG Meal Plan approved. They are the meals that
the way these plans transform you from the inside will allow you to literally eat your way lean and enjoy
out. Initially, many of us come together for physical every bite of the process! You will love the simplicity and
improvements, but we really bond over the way the deliciousness of each recipe.
healthy changes we make improve our outlook on life,
surge our self confidence and allow us to enjoy life C ombine W ith Y our L G W orkouts
beyond what we thought to be possible!
Life as an LG Girl is all about combining workouts and
nutrition. Your dream body is built in the gym with your
M eal P lan O v er v iew LG weighted workouts and revealed through the LG
Let’s cut to the chase… I’m a no frills kind of chick when Meal Plan. Working out allows us to build muscle and
it comes to my meals. I like to eat. I like to enjoy what sculpt a fit body, while the meal plan allows us to peel
I’m eating. I don’t make time for extensive food prep. off the fat in order to reveal those results! Hey, abs!
And I use normal, everyday ingredients. In creating the HEY!
LG Meal Plan, I wanted to establish a nutrition system
for the every day gal: a busy bee who is often on the LG Girls not only use workouts to sculpt and strengthen,
go and needs meals to keep up with her schedule but but also for the energizing and motivational effects. We
also wants an effective plan that works! You can expect ride our post-workout highs throughout the day to feel
the LG Meal Plan to give you that “ah-ha” moment great. We use the energy gained from our workouts to
with food where you find that balance, begin to enjoy live lives filled with people, places and things we adore.
healthy eating, and finally see the physical results about We harness the motivation from the gym to serve as
which you’ve been fantasizing. 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.
weighted workouts
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. LG Success LG Meal Plan
approved meals
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.
Equation: +
accountability from
your community
=
results inside & out
Gym Workouts 6
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!
#LGAccountability: the official community hashtag

CHECK-INS used with all posts
We check in with each other via social media and we #LGMealPlan #EatYourWayLean: any food related
are able to connect with our community hashtags (see uploads
those below) #LGGymDate: your workout, we plan gym dates ahead
of time in our schedules
Many ladies like to create a separate LG account for #LGSweatSeshSelfie: a selfie taken after your workout
their health and fitness journeys, such as Katie_lg or for accountability
KelsieLGFIT #LGProgress: to document your side by side progress
pictures
Tens of thousands of LG Girls and I have your back! #LGSisters: another community hashtag
Let’s do this! #LGMan #LGHubby: posts about your significant other
#LGMoms #LGNurses: create your own community
ACCOUNTABILITY hashtags based on your interests
Why do we do this? Accountability through your check
ins is a huge key to your success. You can have the #LGYourNearestBigCity #LGYourState (#LGHouston
best workout program (we do!) and you can have #LGTexas): be sure to use your location hashtags on
the most effective meal plan (we have that too!) but check ins to discover LG Sisters near you and for events
only when we implement it can we see results. Your and meet ups
LG Accountability Community is the best source
of inspiration and encouragement! We are here to To make sure I see your posts too, be sure to tag me
encourage you in your lows, celebrate your highs, @laurengleisberg
and enjoy every bit in between! Through sharing your
journey, you get to do the same for your LG Sisters! 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
LG LINGO 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 @christiepoirier @pbandprotein @alana_lgfit @melissa_clementine
Gym Workouts 7
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
@alana_lgfit
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) @ashleyfrancescafit
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.
@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
Gym Workouts 8
Welcome
TRACKING PROGRESS
SCALE JOURNALING
The scale is probably the most common way to Another great way of assessing progress is by asking
measure weight loss. Keep in mind that the scale yourself how you feel overall. How are your energy
cannot accurately determine changes in body fat levels? Are you sleeping better? Do you feel more
percentage or your overall health. While working confident? Have relationships improved? Progress on
through a fitness or meal plan, it is very common to the inside is just as important if not more than your
gain lean muscle mass and lose body fat (note- body physical progress! Set a few minutes aside each week to
fat is different from body weight). Because the scale note the changes you are making internally… journaling
cannot determine these composition changes, I also these thoughts is a great way to look back on your
suggest tracking progress in other ways as well. transformation!
When using the scale, be sure to weigh yourself in the Your Happy, Healthy Life Printable Planner is a great
same place, at the same time of the day and under place to track your progress!
the same conditions (conditions such as what you’re
wearing, if you’re on an empty stomach, if you just went #LGProgress: share your side by side progress pictures
to the bathroom, etc.) using the hashtag and view the progress of your LG
Sisters for inspiration.
#LGProgress
@emily.le17 @fitlerue @kayceefit @lilianna_lga
Gym Workouts 9
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 J ANUARY 2016 - D ECEMBER 2016
the amazing work!
Write your goals in your Happy, Healthy Life

Printable Planner’s monthly goal guide.
Find it here.
Gym Workouts 10
Weight Lifting
Manual
Gym Workouts 11
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
Gym Workouts 12
MUSCLE
WHY MUSCLE? WILL I GET BULKY?
First and foremost, most men and women focus on A common myth is that lifting heavy weights will make
building muscle for physical improvements. As we build us women bulky. The truth is that building muscle does
muscle mass, our bodies tend to get more fit, defined, not make us bulky. In fact, muscle is more dense than
tight, firm, and lean, which is a physical appearance fat, so it physically takes up less space on the body. This
many of us aim for. means a 130 pound women with higher muscle mass
will physically appear smaller and less bulky that a 130
Some of the greatest benefits of muscle are buried pound women with lower muscle mass. When I first
deeper than the surface level. Larger muscles are often learned that, I was sold on weight lifting and building
stronger muscles, which leads to improved functioning muscle!
in many cases; a stronger core, for example, can help
prevent a back injury. Aging is associated with a loss Men and women naturally have different hormone
of muscle mass and preserving muscle mass can help levels, such as testosterone and estrogen; this makes
preserve our strength and overall wellbeing. the task of building muscle different in each of the
sexes. Since women naturally have lower testosterone
Now, for my favorite benefit… muscle is metabolically levels, they build muscle at a slower rate. Still, some
active, affecting the way the body processes nutrients. I women feel weight training leads to bulk, but the
like to call muscle a metabolic furnace because it burns real culprit is the stubborn fat hiding the muscle. The
calories simply to sustain itself. This means that the solution? Lift weights to burn calories and to build
more muscular we are, the more calories we can burn muscle to increase our resting metabolic rate as well as
at rest. Clearly, there are big benefits to working on that following a healthy meal plan.
fit, muscular body!
Gym Workouts 13
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.
Gym Workouts 14
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. Carbohydrates serve as the body’s primary source of
First off, it is important we are eating “enough without fuel, providing energy for workouts and daily activities.
the excess” as I like to say. Eating enough allows our When we eat carbohydrates, the body breaks them
bodies to synthesize muscle, which is a task that down and stores any excess as glycogen for future
requires sufficient nutrients and calories. Without the use. About 80% of carbohydrates are stored as fuel in
excess is an element I find critical in keeping these skeletal muscle known as muscle glycogen. This muscle
muscle gains lean to see that muscle definition. After all glycogen is incredibly beneficial to us athletes. We can
the work you put into building muscle, you deserve to see how the types of carbohydrates we eat and when
see it! we eat them, such as around our workout, becomes a
big factor in our results. To simplify all of this, I’ve put
Macronutrients are the main components of food: together a meal plan to help you see results through
protein, fat and carbohydrates. Manipulating our food.
protein and carbohydrate intake is an effective
approach to eating enough without the excess to build The Eat Your Way Lean Meal Plan is a program I highly
our fit and lean bodies. Protein is made up of amino suggest using in combination with this weight lifting
acids and when we eat protein (specifically when we plan for best results. The meal plan will teach you
ingest enough protein), the body breaks it down into exactly what to eat, how much to eat and even when
amino acids, which are then used in the muscle building the best times are to eat specific foods. It is an easy-
process. to-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!
Gym Workouts 15
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 Reps is short for repetitions and refers to the number
exercise. For example, if we perform 15 repetitions of of times an exercise is repeated within a set. A
a bicep curl, we may do that for 3 cycles or 3 sets of 15 common rep range for building muscle is 8-12 reps. A
reps. Beginners tend to have a larger adaptive window: higher rep range of 15-20 is also effective at building
more room for improvement. Because a beginner muscle, recruiting different types of muscle fibers as
starts off at a lower strength level and tends to have well as working muscle endurance. With lower reps,
lower muscle mass, his or her muscles will respond we can typically use heavier weight whereas when
more quickly than someone more advanced who has performing higher reps, we will be forced to use lighter
a smaller adaptive window. Sticking to a 3 set range is weight. Because these different approaches recruit
typical of weight lifting. If you’re a beginner, you may different types of muscles, I suggest a combination for
find starting out at 2 sets work effectively for you and if best results.
you’re more advanced, you may perform 4-5 sets if you
have the time and endurance.
Gym Workouts 16
SLOW TWITCH FAST TWITCH
Slow Twitch muscle fibers or Type I muscles contract Fast Twitch or Type II muscle fibers are those that
slowly and function to hold a steady paced twitch contract quickly and function best during short, fast
for long periods of time without fatigue. These Slow and powerful bursts of movement. Activities like
Twitch/Type I muscle fibers are predominately used in sprinting and jumping use these types of muscle fibers.
endurance training, such as during long distance runs.
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.
Gym Workouts 17
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.
Gym Workouts 18
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
Gym Workouts 19
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. Kristy has been kicking butt during the LG challenge.
She’s been following the plan for several weeks now She’s been working out every day and eating according
and is feeling stronger, more confident and more to the Eat Your Way Lean guidelines. She’s feeling great
capable than ever before. Emma knows that she is to and seeing results physically and mentally! Today,
complete 3 sets of 15 reps of a back squat during her however, Kristy doesn’t feel well. She identifies it’s not
leg workout. While she is on the last of those 3 sets, a lack of motivation or pure laziness; her body feels
she hits that 15th rep, but she still feels that she has run down and she acknowledges it may be the difficult
more in her. Emma can use instinctive training to push situation she’s dealing with in her personal life. The LG
out another rep or two even though the suggested rep workout plan says today is a Push day, but her upper
range is 15. 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
Gym Workouts 20
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 YOU SHOULD DECREASE THE

WEIGHT WHEN: WEIGHT WHEN:
The workout calls for 3 sets of 20 reps of a bicep curl. The workout calls for 3 sets of 20 reps of a bicep curl.
You select 10 pound dumbbells and begin curling. You select 20 pound dumbbells and begin curling. You
You hit 20 reps and feel it, but aren’t fatigued. In fact, get to 16 reps and realize that in order to complete
you can easily get to 25 reps. That is a sign it’s time to another rep you would have to begin swinging your
slightly increase the weight. arms, breaking down your form. That is a sign it’s time
to slightly decrease the weight.
Gym Workouts 21
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 We can increase how often we train a particular muscle
schedule in which specific muscle groups are trained on or muscle group. A traditional approach may entail
specific days. For example, Monday is a Push workout, working every muscle once per week. In the muscle
training chest, shoulders and tricpes. On that push building phase of this plan, you’ll notice frequency is
day, there is an order of certain exercises. During this key as we actually train every muscle group two times
plan, you don’t have to worry about sequence or order per week. This may be new to you, which is great! Even
because I’ve done all of that for you, but it’s important though you may feel a little bit sorer, it’s advantageous
to know this is a variable we can switch up. to shock the muscles to make improvements.
REST TIME NUMBER OF EXERCISEs

The time we take between sets is known as the rest Through increasing the number of exercises in a given
time. For example, we complete one set of walking workout, we can progressively overload our muscles.
lunges, rest for 1 minute and complete a second set. All workout plans are different. Some use just a few
The rest time here is 1 minute. We can decrease the compound exercises where there is a lot going on at
rest time between sets to force the body to adapt. once. For example, you squat down and then squat up
This will also test our endurance through adding in a to complete a shoulder press then a bicep curl. When
cardio component. Generally, beginners may need to the main goal is to sculpt a fit body with muscle, I find
take longer rests between sets and someone more it best to do more isolated movements, which often
advanced may have the strength level to take shorter means more exercises in one workout. For example,
rests. As we work through this program, we will be able instead of the above exercise, we would complete
to lift more in less time. a shoulder press on its own to really focus on that
movement and the deltoid/shoulder muscles.
Gym Workouts 22
CARDIO
HIIT LISS
High intensity interval training also known as HIIT is a Low intensity steady state cardio also known as LISS
training technique consisting of a high intensity interval can be thought of as the opposite of HIIT. Instead of
followed by a recovery interval. During a high intensity maximum effort for short bursts as is the goal during
interval, you give your maximum effort (100%) through HIIT, under the LISS approach, we aim for a low level of
a short, burst of exercise. Following that interval exertion for a longer, continuous period of time. It was
comes a recovery interval of complete rest or an active once thought that steady state workouts kept the heart
recovery period. A HIIT workout is typically much rate in a “fat burning range,” but that is not exactly
shorter than a more traditional workout and includes the case. LISS cardio includes walking, jogging and
workouts like sprinting. swimming as just three of many examples.
HIIT is highly effective because the high intensity LISS is effective at burning calories and fat but the
intervals increase the heart rate significantly and benefits go beyond that; it is great at developing
the following recovery intervals allow the heart rate aerobic fitness, cardiovascular endurance and overall
to recover, allowing for maximum effort in the next health. Also, because we need to allow our bodies to
interval. When we work out under the HIIT technique, recover, LISS workouts serve as a low-impact option for
our muscles “burn” due to the lactic acid build up days when our muscles feel sore. This is often called an
and our oxygen stores begin to deplete, which is the active rest day: no lifting, just LISS cardio.
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.
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.
Gym Workouts 23
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!
Gym Workouts 24
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. S TAT I C S T R E T C H I N G
You’ll find more of our dynamic stretching sequence in Static stretching requires holding a motionless stretch
the program section to serve as effective workout warm for 10 to 60 seconds. When used at the right times,
ups! 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
Terms to Know: 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
DOMS: delayed onset muscle soreness tends to an athletic event to improve flexibility. In the program
kick in 6-8 hours post-exercise and can heighten section, you’ll read more on how to use static stretches
at the 48 hour mark though those exact times for a cool down.
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! 
Gym Workouts 25
SUPPLEMENTS
Supplements have their benefits for an active
individual, but I do not believe they are necessary. P rotein powder
In fact, supplements are intended to do just that: Protein powders have been around for roughly 20
supplement an already active and healthy individual. some years now; in my opinion, they have gotten better
Do not be fooled into the marketing hype that you and better with time and offer more options to chose
need the latest and greatest protein powder or some from. Personally, I stick to a whey isolate or plant-based
fancy, miraculous supplement to achieve results. With protein powder. Whey isolates are a bit pricier, but, in
all that said, I personally use and like three types of my opinion, it is most definitely worth the extra few
supplements, but I want to stress that you do not need dollars per tub. The reason why I say this is because
these supplements! 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
My Three Staple Supplements 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
1 High Grade/High Quality Protein
Powder
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
2 Branch Chain Amino Acid Blend benefits.
Here is my top tip – when assessing a particular protein

3 Pre-Workout 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
Gym Workouts 26
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 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 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
"Exercise is like a happy

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
pill and I recommend

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
taking it daily." -Lauren
stimulant base to give the body a healthy boost of
energy before a workout and to aid in a muscle pump.
Gym Workouts 27
Weight Lifitng
Program
Gym Workouts 28
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
Gym Workouts 29
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:
Dumbbells
Barbell
Bench
Smith Machine
Cable Machine
Leg Press
Leg Curl
Leg Extension
Chest Press
Exercise Ball
Bosu Ball
"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
Gym Workouts 30
GYM CONFIDENCE
It is my goal to give you the tools you need to feel confident in and out of the gym.
1 KNOW THE L AYOUT

Knowing the general layout of a gym helps you navigate it more confidently. While all gyms look quite
different, they tend to follow a similar layout. For example, you will find a section of cardio equipment
clumped together. Free weights are typically found together and include dumbbells, barbells and
plates. The dumbbells will typically be located near a row of benches for use together. There will also
be barbells and plates that can be used in areas for deadlifting, squatting, benching, etc. There will
also be a section of machines, which include the cable machine, smith machine, leg press, etc. Have
these ideas in mind as you take a lap or two around the gym to get a general feel for the area. Now
you’ll have more confidence knowing exactly where everything is located!
2 H AVE YOUR WORKOUT PL ANNED AHEAD

Here is the easy thing - I’ve done this for you! Simply knowing exactly what you will be doing at the gym
will give you confidence in knowing where your next move will be. I highly suggest saving each workout
to your phone for easy access or printing it off.
If you find someone is using the equipment you need next, stay calm and confident. You have two
options: 1) wait for them to finish (stay active by walking around the gym in the meantime) or 2) move
onto the next exercise and then come back to the one you’re waiting on.
3 BRING A BUDDY
If you’re in need of an extra boost of confidence, bring a buddy to the gym. There’s always room for
more LG Sisters! Go with a friend who may already belong to your gym or invite someone to your gym
and ask about guest passes. You can always use the LG location hashtags (#LGBoston) to see if there is
an LG Sister located near you!
Gym Workouts 31
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 cool downs will focus on increasing flexibility and
our bodies moving, our heart rate up and our muscles mobility and will take place immediately after the
ready for the movements. workout or later that day.
Suggested Warm Up Ideas: Suggested Cool Down Ideas:

• 5 minute walk or jog • Restorative yoga
• Movement warm ups • 15 minutes of foam rolling
• Dynamic stretch sequence • Static stretch sequence
• Dynamic stretches of your choice • 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
"Stretch your body and
the pattern of the exercise. For example, before a leg
workout, complete 2 sets of 25+ reps of bodyweight stretch your mind."
-Lauren
squats or prior to a push workout, complete 2 sets of
25+ reps of a chest press with very light resistance.
Gym Workouts 32
S tretch S E Q U E N C E
DYNAMIC STRETCH SEQUENCE S TAT I C S T R E T C H S E Q U E N C E
1 Neck Rotation: bring your left ear toward your

left shoulder and then your right ear toward
1 Forward Fold: stand with your feet hip-width
apart and hinge at your hips, allowing your
your right shoulder for 10 rotations to each side upper body to fold down onto your legs; hold
this stretch for 10-60 seconds
2 Arm Circles: circle both arms forward in a
continuous motion for 5 revolutions then circle
both arms backwards for 5 revolutions
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
3 Side Bends: reach your arms overhead
grasping your hands together; keep your hips
into the right heel; hold this stretch for 10-60
seconds on each side
aligned over your ankles as you bend at the
hips from one side to the other for 5 bends to 3 Glute Stretch: Lay on your back with your feet
on the ground. Bring your right ankle on top
each side
of your left knee. Reach your hands through to
grasp behind your left thigh as you lift your left
4 Leg Swings: put all of your weight in the left leg
as you swing the right leg back and then in front
foot off the ground; hold this stretch for 10-60
seconds on each side
of you; use balance assistance if needed and
complete 10 leg swings on each side
4 Triceps Stretch: bring your right arm straight
up overhead and bend at the elbow allowing
5 Squats: stand with your feet shoulder-width
apart and lower yourself down into a squat,
your forearm and hand to fall behind your
neck. Use the left hand to gently assist with the
completing 10 repetitions
stretch by grasping the right elbow; hold this
stretch for 10-60 seconds on each side
Gym Workouts 33
PROGRAM CALENDAR
OPTIONAL BEGINNER PHASE
WEEK 1 A
S M T W Th F Sa
Rest Chest + Triceps Back + Biceps HIIT Cardio Shoulders + Abs, Legs Optional Workout:
+ Abs + Cardio LISS Cardio
WEEK 2 B
S M T W Th F Sa
WEEK 3 A
S M T W Th F Sa
WEEK 4 B
S M T W Th F Sa
WEEK 1 A S M T W Th F Sa
Optional Workout: Push I Pull I Legs + HIIT Cardio Push II Pull II Legs + HIIT Cardio
LISS Cardio + Abs I + Abs II
WEEK 2 B S M T W Th F Sa
PHASE I
Rest Legs Chest + Back LISS Cardio Shoulder Arms HIIT Cardio
+ HIIT + Abs + Glutes + Abs
PHASE II
Gym Workouts 34
PHASES OVERVIEW
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.
Gym Workouts 35

S M T W Th F Sa
Workout A: Chest + Triceps + Abs

M
Equipment Needed Exercise Sets Reps Photo
Dumbbell Chest Press 3 15 50 R

Dumbbell Flyes 3 15 51 O
Bench Incline Push Ups 3 8 52 L
Cable Machine Rope Pushdowns 3 15 54 K
Dumbbell Overhead Tricep Extensions 3 15 53 H
Dumbbell Tricep Kickbacks 3 12 56 E
Exercise Ball Crunches 3 15 51 G
Exercise Ball Lying Leg Lifts 3 12 53 F
Exercise Ball Plank Rolls Outs 3 10 53 K
Workout A: Back + Biceps

T
Cable Machine Wide Grip Lat Pull Downs 3 15 56 K

Cable Machine Stiff Arm Pushdowns 3 15 55 Q
Cable Machine Seated Rows 3 15 54 Q
Barbell Deadlifts 3 15 51 I
Dumbbell Alternating Bicep Curls 3 15 (each side) 50 B
Barbell Bicep Curls 3 15 50 I
Cable Machine Rope Hammer Curls 3 15 52 I
Workout A: HIIT Cardio

W
Equipment Needed Exercise Speed/Effort Incline Photo
- 3 Minutes Walking 3.0+ No Incline -

- 1 Minute Speed Walking 3.7+ No Incline -
- 2 Minutes Inclined Walking 3.0+ Incline 5.0+ - 5x
- 1 Minute Slow Walking 2.8+ No Incline -
Gym Workouts 36

S M T W Th F Sa
Workout A: Shoulders + Abs + Cardio

Th
Dumbbell Side Lateral Raises 3 15 55 D

Dumbbell Front Raises 3 15 51 P
Dumbbell Shoulder Press 3 15 55 A
Barbell Upright Rows 3 15 56 F
- Crunches 3 15 51 F
- Toe Touches 3 15 56 C
- Plank 3 30 sec. 53 L
15 Minute Moderately Paced Cardio (ie. Elliptical, Walking, Jogging, Biking, etc.)
Workout A: Legs
F
Dumbbell Sumo Squats 3 15 56 B

Machine Seated Leg Curls 3 15 54 P
Machine Leg Extensions 3 15 53 C
Dumbbell Walking Lunges 3 10 (each side) 56 H
Machine Leg Press 3 15 53 D
Dumbbell Calf Raises 3 15 50 O
Workout A: LISS Cardio

Sa
30 Minutes Low Intensity, Steady-State Cardio (ie. Elliptical, Walking, Jogging, Biking, etc.)
Gym Workouts 37

S M T W Th F Sa
Workout B: Chest + Triceps + Abs

M
- Push Ups Off Knees 3 10 53 P

Dumbbell Incline Flyes 3 15 52 K
Machine Assisted Dips 3 15 50 E
Barbell Skullcrushers 3 15 55 L
Cable Machine Single Arm Side Extensions 3 12 (each side) 55 H
Bench Seated Knee In and Outs 3 10 54 O
Dumbbell Russian Twists 3 20 54 M
- Plank 3 30 sec. 53 L
Workout B: Back + Biceps

T
Cable Machine Reverse Grip Lat Pull Downs 3 15 53 R

Dumbbell Single Arm Rows 3 12 (each side) 55 G
Barbell Reverse Grip Rows 3 15 54 A
Exercise Ball Hyperextensions 3 15 52 H
Cable Machine Bicep Curls 3 15 50 J
Dumbbell Concentration Curls 3 12 (each side) 51 C
Dumbbell Hammer Curls 3 15 52 C
Workout B: HIIT Cardio

W
Equipment Needed Exercise Speed/Effort Incline Photo

- 30 Second Slow Jog 4.5-5.0 No Incline -
- 30 Seconds Complete Rest - - - 10x
- 60 Seconds Speed Walking 4.0+ No Incline -

Gym Workouts 38

S M T W Th F Sa
Workout B: Shoulders + Abs + Cardio

Th
Smith Machine Shoulder Press 3 15 55 B

Cable Machine Side Lateral Raises 3 15 (each side) 55 C
Dumbbell Upright Rows 3 15 56 G
Cable Machine Rear Delt Flyes 3 15 53 Q
- Cross Body Toe Touches 3 12 (each side) 51 D
- Bicycle Crunches 3 10 (each side) 50 K
- Heel Touches 3 10 (each side) 52 F
15 Minute Moderately Paced Cardio (ie. Elliptical, Walking, Jogging, Biking, etc.)
Workout B: Legs
F
Barbell Back Squats 3 15 50 G

Dumbbell Stiff Leg Deadlifts 3 12 55 R
Dumbbell Step Ups 3 10 (each side) 55 P
Dumbbell Curtsey Lunges 3 12 (each side) 51 H
Dumbbell Seated Calf Raises 3 15 54 N
Workout B: LISS Cardio

Sa
Gym Workouts 39
PHASE I
S M T W Th F Sa
Superset - Complete Back-to-Back with No Rest
Workout A: LISS Cardio

S
Workout A: Push I
M
Cable Machine Crossovers 3 15 51 E

- Push Ups 3 10 53 O
Machine Chest Press 3 15 51 A
Barbell Shoulder Press 3 12 54 R
Dumbbell Upright Rows 3 12 56 G
Barbell Overhead Extensions 3 12 53 I
Workout A: Pull I
T
Cable Machine Wide Grip Lateral Pull Downs 3 12 56 K

Cable Machine Rear Delt Flyes 3 15 53 Q
Gym Workouts 40
PHASE I
S M T W Th F Sa
Workout A: Legs + HIIT Cardio + Abs I

W

Barbell Stiff Leg Deadlifts 3 15 55 R
- Wall Squats 3 30 sec. 56 I
Smith Machine Split Squats 3 12 (each side) 55 M
- Jump Rope or Jump Rope Motions - 30 sec. -
- Complete Rest - 1 min. -
- Box Jumps 1 15 50 L
2x
- High Knees - 30 sec. 52 G
Cable Machine Rope Crunches 3 15 54 H
- Bicycle Crunches 3 15 50 K
- Hanging Leg Raises 3 8 52 D
- Hanging Side Leg Raises 3 5 (each side) 52 E
Workout A: Push II
Th

Dumbbell Chicken Wing Side Lateral Raises 3 12 51 B
Barbell Chest Press 3 12 50 Q
Machine Chest Press 3 12 51 A
Cable Machine Rope Overhead Extensions 3 15 54 J
Gym Workouts 41
PHASE I
S M T W Th F Sa
Workout A: Pull II
F
Dumbbell Incline Bicep Curls 3 12 52 I

Dumbbell Bent Over Rear Delt Raises 3 12 50 H
Barbell Deadlift 3 12 51 I
Workout A: Legs + HIIT Cardio + Abs II

Sa
Dumbbell Single Leg Deadlifts 3 15 (each side) 55 I

Barbell Step Ups 3 10 (each side) 55 O
Barbell Glute Bridges 3 10 51 R
- Sprint - 30 sec. -
10x
- Complete Rest - 30 sec. -
Dumbbell Sit Ups 3 15 55 K
- Reverse Crunches 3 12 54 D
Dumbbell Russian Twists 3 10 (each side) 54 M
Gym Workouts 42
PHASE I
S M T W Th F Sa
Workout B: LISS Cardio

S
Workout B: Push I
M
Dumbbell Incline Chest Press 3 12 52 J

Bosu Ball Incline Push Ups 3 10 52 M
Bosu Ball Decline Push Ups 3 8 51 J
Dumbbell Arnold Shoulder Press 3 15 50 D
Dumbbell Angled Side Lateral Raises 3 12 (each side) 50 C
Dumbbell Overhead Extensions 3 12 53 H
Bench Dips 3 12 51 K
Workout B: Pull I
T
Cable Machine Single Arm Rows 3 12 (each side) 55 F

Machine Assisted Pull Ups 3 12 50 F
Smith Machine Inverted Rows 3 15 52 N
Barbell Preacher Curls 3 15 53 N
Dumbbell Incline Bicep Curls 3 15 52 I
Gym Workouts 43
PHASE I
S M T W Th F Sa
Workout B: Legs + HIIT Cardio + Abs I

W

Dumbbell Single Leg Lunges 3 12 (each side) 55 J
Barbell Calf Raises 3 15 50 N
Kettlebell Swings - 30 sec. 52 Q
5x
- Squat Jumps 1 10 55 N
Cable Machine Crunches 3 15 51 F
Dumbbell Lying Leg Lifts 3 10 53 F
- Right Side Plank 3 30 sec. 54 F
- Left Side Plank 3 30 sec. 53 A
Workout B: Push II
Th
Smith Machine Shoulder Press 3 12 55 B

Dumbbell Arnold Shoulder Press 3 12 50 D
Barbell Chest Press 3 12 50 Q
Dumbbell Incline Flyes 3 10 52 K
- Push Ups 3 8 53 O
Cable Machine Crossovers 3 15 51 E
Machine Assisted Dips 3 15 50 E
Gym Workouts 44
PHASE I
S M T W Th F Sa
Workout B: Pull II
F
Barbell Preacher Curls 3 15 53 N

Workout B: Legs + HIIT Cardio + Abs II

Sa
Smith Machine Donkey Kicks 3 12 (each side) 51 L

Kettlebell Swings 3 10 (each side) 52 Q
Barbell Overhead Squats 3 15 53 J
Barbell Box Squats with Jump 3 15 50 M
- Sprint - 30 sec. -
10x
- Extended Crunches 3 15 51 N
- Lying Leg Lifts 3 15 53 F
Gym Workouts 45
PHASE II
S M T W Th F Sa
Workout A: Legs
M
Cable Machine Glute Kickbacks 3 20 (each side) 52 A

Barbell Front Squats 3 20 51 Q
Smith Machine Reverse Lunges with Knee Up 3 8 (each side) 54 C
Smith Machine Calf Raises 3 20 50 P
- Toe Walks 3 30 sec. 56 D
Workout A: Chest + Back + HIIT

T

- Sprint on Treadmill, Bike or Elliptical - 30 sec. -
10x
Workout A: LISS Cardio + Abs

W
Exercise Sets Reps Photo
Low Intensity, Steady-State Cardio (Elliptical, Walking, Jogging, Biking, etc.) - 30 min. -
Bicycle Crunches 1 15 (each side) 50 K
Toe Touches 1 15 56 C
4x
Plank 1 60 sec. 53 L
Complete Rest - 60 sec. -
Gym Workouts 46
PHASE II
S M T W Th F Sa
Workout A: Shoulders + Glutes

Th
Dumbbell Stiff Leg Dead Lifts 3 20 56 A

Dumbbell Plie Squats 3 20 53 M
Barbell Overhead Squats 3 20 53 J
Workout A: Arms
F

3x
- High Knees 1 30 sec. 52 G
- Rest - 60 sec. -
3x
- Jumping Jacks 1 30 sec. 52 P
- Rest - 60 sec. -
3x
- Side to Side Jumps 1 30 sec. 55 E
- Rest - 60 sec. -
Workout A: HIIT Cardio + Abs

Sa
Equipment Needed Exercise Speed/Sets Incline/Time Photo

- 1 Minute Sprint 7.0+ No Incline -
- 2 Minutes Inclined Walking 3.0+ 5.0+ - 5x
- 1 Minute Walking 3.5+ No Incline -
- Plank 3 60+ sec. 53 L
Gym Workouts 47
PHASE II
S M T W Th F Sa
Workout B: Legs
M
Dumbbell Donkey Kicks 3 15 (each side) 51 M

Barbell Box Squats with Jump 3 20 50 M
Dumbbell Lying Leg Curls 3 15 53 E
Machine Abductors 3 15 50 A
Resistance Band Right Side Steps 3 20 54 G
Resistance Band Left Side Steps 3 20 53 B
Workout B: Chest + Back + HIIT

T
Bench Incline Push Ups 3 15 52 L

Cable Machine Stiff Arm Pushdowns 3 15 55 Q
- Sprint on Treadmill, Bike or Elliptical - 30 sec. -
10x
Workout B: LISS Cardio + Abs

W
Exercise Sets Reps Photo
Low Intensity, Steady-State Cardio (Elliptical, Walking, Jogging, Biking, etc.) - 30 min. -
Sit Ups (Dumbbell) 3 20 55 K
Russian Twists (Dumbbell) 3 12 (each side) 54 M
Hanging Leg Raises 3 20 52 D
Gym Workouts 48
PHASE II
S M T W Th F Sa
Workout B: Shoulders + Glutes

Th

Barbell Good Mornings 3 20 52 B
Cable Machine Glute Kickbacks 3 20 (each side) 52 A
Barbell Glute Bridges 3 20 51 R
Dumbbell Shoulder Press 3 15 55 A
Cable Machine Side Lateral Raises 3 20 55 C
Workout B: Arms
F

Dumbbell Concentration Curls 3 15 (each side) 51 C
Dumbbell Wide Bicep Curls 3 20 56 J
Bench Dips 3 15 51 K
Workout B: HIIT Cardio + Abs

Sa
Equipment Needed Exercise Sets/Speed/Effort Reps/Incline Photo

- 1 Minute Sprint 7.0+ No Incline -
- 1 Minute Jogging 5.0+ No Incline - 5x
- 1 Minute Walking 3.5+ No Incline -
- Extended Crunches 1 20 51 N
- Lying Leg Lifts 1 20 53 F 3x
- Right Side Plank Hip Dips 1 15 54 E
- Left Side Plank Hip Dips 1 15 52 R
3x
Gym Workouts 49
P hotos
A B C
Abductors (Machine) Alternating Bicep Curls (Dumbbell) Angled Side Lateral Raises (Dumbbell)
D E F
Arnold Should Press (Dumbbell) Assisted Dips (Machine) Assisted Pull Ups (Machine)
G H I
Back Squats (Barbell) Bent Over Rear Delt Raises (Dumbbell) Bicep Curls (Barbell)
J K L
Bicep Curls (Cable) Bicycle Crunches Box Jumps

M N O
Box Squats with Jump (Barbell) Calf Raises (Barbell) Calf Raises (Dumbbell)
P Q R
Calf Raises (Smith Machine) Chest Press (Barbell) Chest Press (Dumbbell)
Gym Workouts 50
P hotos
A B C
Chest Press (Machine) Chicken Wing Side Lateral Raises(Dumbbell) Concentration Curl (Dumbbell)
D E F
Cross Body Toe Touches Crossovers (Cable) Crunches

G H I
Crunches (Exercise Ball) Curtsey Lunges (Dumbbell) Deadlifts (Barbell)

J K L
Decline Push Ups (Bosu Ball) Dips (Bench) Donkey Kicks (Smith Machine)
M N O
Donkey Kicks (Dumbbell) Extended Crunches Flyes (Dumbbell)

P Q R
Front Raises (Dumbbell) Front Squats (Barbell) Glute Bridges (Barbell)
Gym Workouts 51
P hotos
A B C
Glute Kickbacks (Cable) Good Mornings (Barbell) Hammer Curls (Dumbbell)

D E F
Hanging Leg Raises Hanging Side Leg Raises Heel Touches

G H I
High Knees Hyperextensions (Exercise Ball) Incline Bicep Curls (Dumbbell)

J K L
Incline Chest Press (Dumbbell) Incline Flyes (Dumbbell) Incline Push Ups (Bench)
M N O
Incline Push Ups (Bosu Ball) Inverted Rows (Smith Machine) Jump Rope
P Q R
Jumping Jacks Kettlebell Swings Left Side Plank Hip Dips
Gym Workouts 52
P hotos
A B C
Left Side Plank Left Side Steps (Resistance Band) Leg Extensions (Machine)
D E F
Leg Press Lying Leg Curls (Dumbbell) Lying Leg Lifts

G H I
Lying Leg Lifts (Exercise Ball) Overhead Extension (Dumbbell) Overhead Extension (Barbell)
J K L
Overhead Squats (Barbell) Plank Roll Outs (Exercise Ball) Plank

M N O
Plie Squats (Dumbbell) Preacher Curls (Barbell) Push Ups

P Q R
Push Ups off Knees Rear Delt Flyes (Cable) Reverse Grip Lat Pulldowns (Cable)
Gym Workouts 53
P hotos
A B C
Reverse Grip Rows (Barbell) Reverse Hyperextensions (Exercise Ball) Reverse Lunges with Knee Up (Smith Machine)
D E F
Reverse Sit Ups Right Side Plank Hips Dips Right Side Plank
G H I
Right Side Steps (Resistance Band) Rope Crunches (Cable) Rope Hammer Curls (Cable)
J K L
Rope Overhead Extensions (Cable) Rope Pushdowns (Cable) Rope Rear Delt Pulls (Cable)
M N O
Russian Twists (Dumbbell) Seated Calf Raises (Dumbbell) Seated Knee In and Outs (Bench)
P Q R
Seated Leg Curls (Machine) Seated Rows (Cable) Shoulder Press (Barbell)
Gym Workouts 54
P hotos
A B C
Shoulder Press (Dumbbell) Shoulder Press (Smith Machine Side Lateral Raises (Cable)
D E F
Side Lateral Raises (Dumbbell) Side to Side Jumps Single Arm Rows (Cable)
G H I
Single Arm Rows (Dumbbell) Single Arm Side Extensions (Cable) Single Leg Deadlifts (Dumbbell)
J K L
Single Leg Lunges (Dumbbell) Sit Ups (Dumbbell) Skullcrushers (Barbell)

M N O
Split Squats (Smith Machine) Squat Jumps Step Ups (Barbell)

P Q R
Step Ups (Dumbbell) Stiff Arm Pushdowns (Cable) Stiff Leg Deadlifts (Barbell)
Gym Workouts 55
P hotos
A B C
Stiff Leg Deadlifts (Dumbbell) Sumo Squats (Dumbbell) Toe Touches

D E F
Toe Walks Tricep Kickbacks (Dumbbell) Upright Rows (Barbell)

G H I
Upright Rows (Dumbbell) Walking Lunges (Dumbbell) Wall Squats

J K
Wide Bicep Curls (Dumbbell) Wide Grip Lateral Pulldowns (Cable)
Gym Workouts 56

Gym Plan

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Gym Plan

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WEIGHT

WEIGHT LIFTING MANUAL ................................................. 11

WEIGHT LIFTING PROGRAM ............................................... 28

I grew up in Wisconsin (yay, During college, I studied Biology.

After graduating from college with

Baby LG I know the courage to make that

My cat, Honey was the love of my life as a kid,

R esults F rom T he I nside O ut R ecipes

#LGAccountability: the official community hashtag

@laurengleisberg @christiepoirier @pbandprotein @alana_lgfit @melissa_clementine

Progress is personal. It's all about you improving

@emily.le17 @fitlerue @kayceefit @lilianna_lga

the amazing work!

Write your goals in your Happy, Healthy Life

5 Fun Muscle Facts:

2 You use 200 muscles to take one step

3 Muscle accounts for about 40% of the total

4 The largest muscle in the body is the gluteus

5 Humans are born with all the muscle fibers they

"Muscle is not just for men. My muscle gives me confidence as

TRAIN YOUR WAY FIT + LEAN

The current size and strength of our muscles are a

Join the Meal Plan!

Because testing your 1RM is a very advanced skill, I do

For your general information, a 3RM is about 90% of

I share this information because when the goal is

"Nobody knows what is better for you than you.

YOU SHOULD INCREASE THE YOU SHOULD DECREASE THE

REST TIME NUMBER OF EXERCISEs

Not only do HIIT workouts allow us to burn the

CARDIO/WEIGHT TRAINING BALANCE

Dynamic stretching is particularly beneficial before

Terms to Know: and Science in Sports showed anti-performance effects

Here is my top tip – when assessing a particular protein

The secret is that there

Stimulants in a pre-workout supplement in lower

"Exercise is like a happy

pill and I recommend

Also be on the lookout for two symbols:

Superset: perform these two exercises back

10x Number of Rounds: complete these exercises

1 KNOW THE L AYOUT

2 H AVE YOUR WORKOUT PL ANNED AHEAD

WARM UPS COOL DOWNS

Suggested Warm Up Ideas: Suggested Cool Down Ideas:

What is a movement warm up?

DYNAMIC STRETCH SEQUENCE S TAT I C S T R E T C H S E Q U E N C E

1 Neck Rotation: bring your left ear toward your

OPTIONAL BEGINNER PHASE

Workout A: Chest + Triceps + Abs

Dumbbell Chest Press 3 15 50 R

Workout A: Back + Biceps

Cable Machine Wide Grip Lat Pull Downs 3 15 56 K

Workout A: HIIT Cardio

- 3 Minutes Walking 3.0+ No Incline -

OPTIONAL BEGINNER PHASE

Workout A: Shoulders + Abs + Cardio

Dumbbell Side Lateral Raises 3 15 55 D

Dumbbell Sumo Squats 3 15 56 B

Workout A: LISS Cardio

OPTIONAL BEGINNER PHASE

Workout B: Chest + Triceps + Abs

- Push Ups Off Knees 3 10 53 P