30x30 Fat Loss Shred 2.0

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30x30 F AT

L O S S

S H R E D

P L A N L A U R E N

G L E I S B E R G

contents

3

WELCOME

4

ABOUT LAUREN

6

ACCOUNTABILITY COMMUNITY

7

PROGRESS

8

PLAN OVERVIEW

12

WORKOUTS

42

WHAT TO DO NEXT

2

30x30 Fat Loss Shred Plan

WeLcoMe

Welcome to the next level of your fitness training! I am so glad you’re committing to this 30 day fitness plan to become an even stronger, healthier, more confident version of yourself. Over the next 30 days, it is my hope that you will feel your body and mind get stronger with each workout. The workouts are designed to change body composition: increasing lean muscle mass and reducing body fat. This plan can transform you in many ways when you do one thing: commit! I’m so proud of you for making that decision! I also want to welcome you to the LG community. 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. I can’t wait to watch you experience results inside and out! Always remember you have my support and the backing of thousands of LG Sisters as we take on this journey together! Xo,

Lauren

3

30x30 Fat Loss Shred Plan

about Lauren My JOURNEy Hey! Hi! I’m Lauren aka LG… the gal behind those workouts that make you sweat – I mean sparkle – from head to toe and the meals that make your belly happy! I grew up in Wisconsin (yay, Midwest!) just north of Milwaukee. I was always active and played a lot of team sports growing up! Physically, I was skinny, which surprisingly, I didn’t like. I’ve been called “twiggy” and “too thin.” It showed me very early on that women of all shapes and sizes struggle with body image issues. I would characterize my transformation as one of developing strength and health from the inside out. I first stepped foot in the gym at age 15 with my first fitness goal: abs. I even remember googling “how to get abs.” At first, I did everything wrong: from low calorie diets to excess cardio and even binge eating from time to time. When I finally discovered weight training – thanks to a friendly push from my then boyfriend/now husband – it all clicked. Weight training not only made me physically stronger, but I felt more confident outside of the gym.

Baby LG 4

30x30 Fat Loss Shred Plan

During college, I studied Biology. I quickly became fascinated with how much of what I was learning in my academics carried over to my passion for health and fitness. It was during college when I began developing a meal plan. The meal plan needed to be maintainable, allow me to eat healthy wherever (home, cafeteria, restaurant), and be science-backed in helping women get fit and lean. I often share the story that I tried this plan for 1 week. At then end of that week, I saw the slightest outline of a baby ab, but it was all the motivation I needed to keep it up! All of that helped me go from skinny, insecure and feeling like I couldn’t do anything about my body or life circumstances to strong, confident and in control of creating a life I love. I really felt that I found the key to happiness, so during college, I started a blog to share all of this with others.

Family Photo

I first pursued a healthier, happier life! I don’t take for granted women allowing me into their lives and I get giddy knowing you’re now a part of the amazing-ness that is the LG Community because it’s going to take you beyond your wildest dreams!

After graduating from college with a Bachelor of Science in Biology, I moved to Texas. My original career path was dentistry, but I gave up my seat in a DDS program the week before starting to pursue my dreams of building a fitness, health and happiness brand. I know the courage to make that leap was only possible because of the strength, confidence and determination I developed through health and fitness. It’s why I’m here with you today, because now, I work to provide women with plans to look better, feel better and lead lives they absolutely love alongside a community of amazing women who help make the journey enjoyable – it’s everything I wish I had when

#LGMan

about Lauren 10 FACTS

1 2 3 4 5

I am obsessed with candles! The 3 wick Bath and Body Works candles are all over my home and they’re always lit I read almost every day. My favorite book is The Rhythm of Life I regularly drink sparkling water out of a champagne glass; it makes me feel fancy ;)

My husband, Anthony once grew his hair out so long that he donated it to Locks of Love (that wasn’t really a fact about me, but now you know something about my hubby :) My favorite treat is flamin’ hot cheetos… it’s a burnin’ love affiar

6 7 8

9 10

5

30x30 Fat Loss Shred Plan

My greatest goal in life is to be fearless… I played it safe a lot in life but have found so much more happiness in taking risks I have to make my bed before I begin my day, and my closet is color coordinated My cat, Honey was the love of my life as a kid, but when I went away to college, I developed an allergy to most cats and dogs. It would be purrrrfect if someday that changed because I love pets If I could get away with wearing a robe and slippers out in public, I would! It’s my favorite outfit! I binge watch marathons of the Real Housewives and Law and Order SVU

accountabiLity coMMunity The best part of any LG plan is that it comes with an always-open invitation to the LG Community! As a community member, you yourself become a leader and a source of inspiration to the rest of the community. Why do we do this? Accountability, of course! Participating in the community not only holds you accountable, but also makes the journey fun and enjoyable! You can have the best workout program (I believe we do!) and you can have the most effective meal plan (I believe we have that too!) but only when we implement it can we see results. The more you put into the community, the more you get out of it! Get ready for some serious fun and to inspire as well as be inspired!

how To joiN iN

LG LiNGo

1. Insta-Stalk: if you’re hesitant to join in, feel free to peruse our community hashtags and see what life as an LG community member is all about. I love to insta-stalk you LG Girls all day long!

#LGAccountability: top community hashtag used with all posts #LGMealPlan #EatYourWayLean: any food related uploads #LGGymDate: your workout; we often plan gym dates with community members #LGSweatSeshSelfie: a selfie taken after your workout for accountability #LGProgress: to document your side by side progress pictures #LGSisters: another community hashtag #LGMan #LGHubby: posts about your significant other #LGMoms #LGNurses: create your own community hashtags based on your interests

2. Upload: share whatever, whenever. There are no rules to what you can upload. Of course, we love to see what you’re eating and how you’re sweating, but we also enjoy getting to know you, your family, your friends, your pets and what you are all up to on the daily. 3. Connect: to stay connected be sure to use our community hashtags and tag me or other community members to spark social media conversations. 4. Take It In: with every upload, you are adding to the motivational momentum in the community. With every like and comment, you are sharing support. We are so thankful for that. Don’t forget to take it in as well. Whenever you need encouragement or new ideas, click the hashtags and absorb all the love there is in the LG community.

Lauren 6

Christie

30x30 Fat Loss Shred Plan

#LGYourNearestBigCity #LGYourState (#LGHouston #LGTexas): be sure to use your location hashtags on check ins to discover LG Sisters near you and for events and meet ups. The minute you upload your photo, you’re sharing with a group of inspirational individuals in a nonjudgmental, encouraging and fun place. You will LOVE being a part of this community!

Lily

Alana

Melissa

progress You’re going to see so much progress inside and out that you’ll want to track it all! The LG meal and fitness plans are designed to help you change your body composition, reducing body fat and increasing muscle mass for a fit and lean physique. Therefore, typical progress tracking methods may not be ideal. Within the community, we love taking #LGSweatSeshSelfies to document our journeys and progress. #LGProgress - this is the hashtag we use to upload our progress pictures. We post side by side photos to document the changes we are making inside and out. Check out this hashtag to be amazed and motivated by how your fellow community members describe their progress; while the physical progress is great, the results felt inside are life changing.

Abby

Kaleigh

Alana

Ashley

Emily

Leanne

Kristin

Liliana

"Progress is personal. It’s all about you improving from the person you were yesterday." -Lauren

7

30x30 Fat Loss Shred Plan

pLan overvieW ABoUT ThE woRKoUTS Welcome to what I like to call my switch up fitness plan; this is a program unlike most of my traditional weight training workouts. This 30x30 Fat Loss Shred plan combines a variety of training approaches from plyometrics to circuits and cardio with the goal of helping you change your body composition: increasing muscle mass and decreasing body fat. There is a difference between weight loss and fat loss. Weight loss refers to decreasing your overall body mass or basically becoming a lighter version of yourself. Fat loss is a change in your body composition; lower body fat can help you see the muscle you work hard to put on. These intense, 30-minute workouts are designed to help you decrease body fat while sculpting and strengthening.

1

Set of dumbbells 5 lbs. to 15 lbs. is a good starting range; select a weight that challenges you

2

Bench or sturdy chair I recommend one that is between 15-20 inches in height and can be jumped on

8

3

Jump rope

4

Foam roller

30x30 Fat Loss Shred Plan

pLan overvieW “REST DoN’T SToP” 30x30 Fat Loss Shred is an intense fitness plan designed to push you physically and mentally. Don’t let these workouts scare you. You may not be able to complete the first one as it is written. You may have to rest longer or complete less reps. You may have to end the workout early. That is part of the process! With every workout, you can increase your physical fitness and endurance. My goal is at the end of the 30 days, you will impress yourself, recognizing just how strong you really are. This plan contains 30 workouts but I encourage you to rest when you need. For some, the cardio or active rest days will suffice as enough recovery while others may want to take complete days off. If you rest, simply pick back up where you left off!

BEGINNER TIPS REST DON’T STOP Rest during a workout for as long as you need then continue on. Take a day off when your body needs it; the next time you workout, pick up with the next workout in queue. WORKOUT AS MANY DAYS PER WEEK AS YOU DESIRE You don’t need to work out every day. Make this plan work for you by following the workouts only on the days you choose to workout. If you want to workout Monday, Wednesday and Friday, your plan will look like M = day 1, W = day 2, F = day 3.

9

30x30 Fat Loss Shred Plan

pLan overvieW FAT Lo S S M Y T h S MYTH: CARDIO WORKOUTS ARE BETTER FOR FAT LOSS THAN WEIGHT TRAINING TRUTH: I find a combination of cardio and weight training exercises are best for fat loss. Different types of workouts affect the body composition differently. Personally and professionally, I find that workouts that help women build muscle are an effective way to lose fat. This is because muscle acts as a metabolic furnace, burning calories to simply sustain itself. We can burn more calories at rest by having more muscle mass. A program, such as this one that combines cardio and weights will aid in lean muscle gains and fat loss. Also, muscle takes up less physical space, so a 130 pound body with greater muscle composition will appear “smaller” than a 130lb body with less muscle mass. MYTH: YOU CAN PICK AND CHOOSE AREAS TO LOSE FAT BY PERFORMING EXERCISES THAT TARGET THE PARTICULAR SPOT TRUTH: Spot targeting is a huge myth in the fitness world. You cannot pick and choose where you want to lose fat. Doing crunches will not reduce belly fat. Fat loss is a systemic process, meaning your body decides where fat is gained and lost. Typically, the first places you gain are the last places you lose. Reducing overall body fat is key to losing fat in desired areas. The workouts in this plan can help you accomplish that. MYTH: EAT LESS TO LOSE MORE TRUTH: Simply reducing calories does not equate to fat loss. You know now that weight loss and fat loss are two very different processes especially as they relate to nutrition. There are several approaches I take in eating for fat loss, so I dedicated an entire page in this book to that. Refer to the next page for more information.

10

30x30 Fat Loss Shred Plan

pLan overvieW E AT i N G F o R FAT Lo S S 3 Things I do to Eat for Fat Loss:

1 2

3

CARB MANIPULATION: I strategically eat carbohydrates at certain times so that my body best utilizes them. For example, carbs are beneficial around a workout but not as not as necessary during inactive periods like before bed. FOOD COMBINATIONS: Through combining certain types of food groups, I actually promote fat loss within my body. For example, making sure I have fats in combination with other macro groups can actually slow the rate of digestion. HEALTHY MEALS THAT TASTE GOOD: I can stick to a healthy meal plan better when the meals are tasty. The best way I can lose fat and get fit is through enjoying what I am eating. I work really hard to create delicious healthy meals that promote fat loss.

The Eat Your Way Lean Meal Plan is something I highly suggest using in combination with this 30x30 Fat Loss Shred plan for best results. The meal plan will guide you through everything like what to eat, how much, even the best times for optimal results and everything I touched on above. It’s an easy-to-follow approach that you’ll actually enjoy and be able to maintain long-term. I always tell women that nutrition is just as important (if not more!) than workouts, especially when it comes to fat loss. This meal plan is not just another healthy eating plan; it is specifically tailored to help you see physical results through food: a ft and lean body. Plus, the meals are so stinkin’ delicious!

Download the Meal Plan! 11

30x30 Fat Loss Shred Plan

30 Day Meal Plan When you join the meal plan, you become a member! This means you receive all future nutrition plans like this one for free. The 30 Day Meal Plan is the perfect compliment to 30x30 as it is a meal-bymeal guide, laying out all your meals for you. Plus, there are options to customize!

Download & Become a Member Today!

Day 1 COMPLETE 2 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1

CIRCUIT 2

gLute briDge Hops

Min

1

siDe to siDe 180 sQuat JuMps

Min

unDer tHe Fence

Min

1

WeigHteD sQuatteD WaLks

Min

1 Min. rest + continue

1

DoWn Dog gLute kickbacks

1

surrenDers

gobLet sQuats

Min

boX toe toucHes

Min

30x30 Fat Loss Shred Plan

1

1 Min. rest + continue

1 Min. rest + Move on to circuit 2 12

1

(30 sec/siDe)

1

Min

1

Min

1 Min. rest + Move back to circuit 1

Day 2

1

HigH pLank HanD to ankLe taps

reps

2

obLiQue tWist JuMps

reps

3

pLank Move tHe DuMbbeLL

4

cruncH cLaps

5

JuMp rope

10

20

30 sec

15

reps

60

reps

1 Min. rest

COMPLETE AS MANY ROUNDS AS YOU CAN IN 30 MINUTES 13

30x30 Fat Loss Shred Plan

Day 3

CARDIO complete 30 minutes of low intensity, steady state cardio (Liss) examples: running, walking, biking, swimming, elliptical, cardio class, etc.

STRETCHES complete each stretch for 1 minute and 1 minute each side for unilateral stretches

1

3

14

1

FoaM roLL - butt

Min

FoaM roLL - butt

1

30x30 Fat Loss Shred Plan

Min

2

4

1

FoaM roLL - Hips

Min

cat coW stretcH

Min

1

Day 4 CIRCUIT 1 superWoMan pusH ups

CIRCUIT 2 30 sec

incLine pusH ups

30 sec. rest + continue

bear WaLk to HigH JuMp

30 sec

30

Dips

sec

30 sec. rest + continue

30 sec

30 sec. rest + continue

Mountain cLiMbers

sec

30 sec. rest + continue

30 sec. rest + continue

Dive boMber pusH ups

30

DecLine Mountain cLiMbers

30 sec

30 sec. rest + continue

30 sec

30

boX JuMps

sec

1 Min. rest

1 Min. rest

+ coMpLete 4 totaL rounDs oF circuit 1

+ coMpLete 4 totaL rounDs oF circuit 2

CONTINUE TO CIRCUIT 2 AFTER 4 TOTAL ROUNDS OF CIRCUIT 1 15

30x30 Fat Loss Shred Plan

Day 5 COMPLETE 5 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1

CIRCUIT 2

singLe Leg Lunge Hops (LeFt)

30 sec

rigHt siDe pLank

30

crossboDy puncHes to sQuat

Min

1

HopscotcH

Min

singLe Leg Lunge Hops (rigHt)

30

LeFt siDe pLank

30

sec

1 Min. rest + Move on to circuit 2

16

30x30 Fat Loss Shred Plan

sec

1

sec

1 Min. rest + Move back to circuit 1

Day 6

CARDIO complete 30 minutes of low intensity, steady state cardio (Liss) examples: running, walking, biking, swimming, elliptical, cardio class, etc.

STRETCHES complete each stretch for 1 minute and 1 minute each side for unilateral stretches

1

3

17

across tHe boDy stretcH

ForearMs stretcH

30x30 Fat Loss Shred Plan

1

2

Min

1

Min

4

1

gLute stretcH

Min

FoaM roLL - it banD

Min

1

Day 7 COMPLETE 2 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1

CIRCUIT 2

HigH pLank siDe to siDe JuMps

Min

1

HanDs to ForearM pLank

Min

in anD out bicep curLs

Min

1

tricep roLL backs

Min

1 Min. rest + continue

unDerHanD grip pusH ups

Min

1

singLe Leg Dips

HigH pLank spiDerMan JuMps

Min

1

crab WaLks

30x30 Fat Loss Shred Plan

1

1 Min. rest + continue

1 Min. rest + Move on to circuit 2 18

1

(30 sec. eacH siDe)

1

Min

1

Min

1 Min. rest + Move back to circuit 1

Day 8 CIRCUIT 1 toucHDoWns

CIRCUIT 2 30 sec

30 sec. rest + continue

sQuat to press

30 sec

stiFF Leg DeaDLiFts

30 sec

30 sec. rest + continue

30 sec

30 sec. rest + continue

crossboDy toe toucHes

30 sec

30 sec. rest + continue

30

JuMp rope

sec

30 sec. rest + continue

30 sec. rest + continue abDoMinaL WinDsHieLD Wipers

30

skaters

sec

30

JuMp rope

sec

1 Min. rest

1 Min. rest

+ coMpLete 4 totaL rounDs oF circuit 1

+ coMpLete 4 totaL rounDs oF circuit 2

CONTINUE TO CIRCUIT 2 AFTER 4 TOTAL ROUNDS OF CIRCUIT 1 19

30x30 Fat Loss Shred Plan

Day 9

CARDIO complete 30 minutes of low intensity, steady state cardio (Liss) examples: running, walking, biking, swimming, elliptical, cardio class, etc.

STRETCHES complete each stretch for 1 minute and 1 minute each side for unilateral stretches

1

3

20

spinaL tWist stretcH

yogi sQuat stretcH

30x30 Fat Loss Shred Plan

1

2

Min

1

Min

4

1

HaMstrings stretcH

Min

FoaM roLL - Hips

Min

1

Day 10

10

1

cLean anD press

2

pLank Jacks

3

Long JuMps

30

4

sQuat to Front raise

reps

5

JuMping Jacks

reps

20

reps

sec

15

60

reps

1 Min. rest

COMPLETE AS MANY ROUNDS AS YOU CAN IN 30 MINUTES 21

30x30 Fat Loss Shred Plan

Day 11 COMPLETE 2 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1 toucH FLoor knee Hops (rigHt)

eXtenDeD cruncHes

CIRCUIT 2 Min

1

cruncH to HigH JuMp

Min

1

pLank

Min

Min

1 Min. rest + continue

1

1 Min. rest + continue

toucH FLoor knee Hops (LeFt)

Min

1

rigHt siDe pLank

Min

DuMbbeLL toe toucHes

Min

1

LeFt siDe pLank

Min

1 Min. rest + Move on to circuit 2 22

1

30x30 Fat Loss Shred Plan

1

1

1 Min. rest + Move back to circuit 1

Day 12

CARDIO complete 30 minutes of low intensity, steady state cardio (Liss) examples: running, walking, biking, swimming, elliptical, cardio class, etc.

STRETCHES complete each stretch for 1 minute and 1 minute each side for unilateral stretches

1

3

23

FoaM roLL - HaMstrings

FoaM roLL - gLutes

30x30 Fat Loss Shred Plan

1

2

Min

1

Min

4

1

FoaM roLL - Hips

Min

FoaM roLL - it banD

Min

1

Day 13 COMPLETE 5 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1

CIRCUIT 2

singLe Leg DeaDLiFt to knee up Hop (LeFt)

30

singLe Leg DeaDLiFt to knee up Hop (rigHt)

30

overHeaD sQuats

Min

overHeaD Lunges

Min

sQuat JuMps

30

aLternating JuMping Lunges

30

sec

1

sec

1 Min. rest + Move on to circuit 2

24

30x30 Fat Loss Shred Plan

sec

1

sec

1 Min. rest + Move back to circuit 1

Day 14

1

bear WaLk to pusH up

reps

2

DecLine aLternating sHouLDer taps

reps

3

aLternating toe toucH to HigH JuMp

4

pike pusH ups

5

JuMp rope

10

20

30 sec

15

reps

60

reps

1 Min. rest

COMPLETE AS MANY ROUNDS AS YOU CAN IN 30 MINUTES 25

30x30 Fat Loss Shred Plan

Day 15

CARDIO complete 30 minutes of low intensity, steady state cardio (Liss) examples: running, walking, biking, swimming, elliptical, cardio class, etc.

STRETCHES complete each stretch for 1 minute and 1 minute each side for unilateral stretches

1

3

26

cat coW stretcH

across tHe boDy stretcH

30x30 Fat Loss Shred Plan

1

2

Min

1

Min

4

1

overHeaD arMs stretcH

Min

FoaM roLL - gLutes

Min

1

Day 16 CIRCUIT 1 gobLet sQuats

CIRCUIT 2 30 sec

30 sec. rest + continue DoWn Dog gLute kickbacks (rigHt)

30 sec

sec

singLe Leg Lunge Hops (rigHt)

30 sec

30 sec. rest + continue

30 sec

30 sec. rest + continue

singLe Leg Lunge Hops (LeFt)

30 sec

30 sec. rest + continue

30

HigH knees

30

30 sec. rest + continue

30 sec. rest + continue DoWn Dog gLute kickbacks (LeFt)

ForWarD Lunges

sec

30

WaLL sits

sec

1 Min. rest

1 Min. rest

+ coMpLete 4 totaL rounDs oF circuit 1

+ coMpLete 4 totaL rounDs oF circuit 2

CONTINUE TO CIRCUIT 2 AFTER 4 TOTAL ROUNDS OF CIRCUIT 1 27

30x30 Fat Loss Shred Plan

Day 17 COMPLETE 5 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1

CIRCUIT 2

tricep roLL backs

30 sec

in anD out bicep curLs

30

Mountain cLiMbers

Min

1

aLternating sHouLDer taps

Min

pusH up to Long JuMp

30

Dips

30

sec

1 Min. rest + Move on to circuit 2

28

30x30 Fat Loss Shred Plan

sec

1

sec

1 Min. rest + Move back to circuit 1

Day 18

CARDIO complete 30 minutes of low intensity, steady state cardio (Liss) examples: running, walking, biking, swimming, elliptical, cardio class, etc.

STRETCHES complete each stretch for 1 minute and 1 minute each side for unilateral stretches

1

3

29

FoaM roLL - it banD

FoaM roLL - QuaDriceps

30x30 Fat Loss Shred Plan

1

2

Min

1

Min

4

1

FoaM roLL - Hips

Min

spinaL tWist stretcH

Min

1

Day 19 COMPLETE 5 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1

CIRCUIT 2

knee pusH ups

30

pusH up to pLank in anD out JuMps

30

unDer tHe Fence

Min

surrenDers

Min

superWoMan pusH ups

30

HigH pLank HanDs to ankLe taps

30

sec

1

sec

1 Min. rest + Move on to circuit 2

30

30x30 Fat Loss Shred Plan

sec

1

sec

1 Min. rest + Move back to circuit 1

Day 20

1

MoDiFieD burpee to boX JuMp

reps

2

gLute briDge Hops

reps

3

DecLine Mountain cLiMbers

4

sQuat Jacks

5

JuMp ropes

10

20

30 sec

15

reps

60

reps

1 Min. rest

COMPLETE AS MANY ROUNDS AS YOU CAN IN 30 MINUTES 31

30x30 Fat Loss Shred Plan

Day 21

CARDIO complete 30 minutes of low intensity, steady state cardio (Liss) examples: running, walking, biking, swimming, elliptical, cardio class, etc.

STRETCHES complete each stretch for 1 minute and 1 minute each side for unilateral stretches

1

3

32

1

spinaL tWist stretcH

Min

HaMstrings stretcH

1

30x30 Fat Loss Shred Plan

Min

2

4

1

gLute stretcH

Min

overHeaD arMs stretcH

Min

1

Day 22 COMPLETE 2 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1 HigH pLank HanDs to ankLe taps

MoDiFieD burpee to boX JuMp

CIRCUIT 2 Min

1

sQuatteD in anD out JuMps

Min

1

Front kicks

Min

Min

1 Min. rest + continue siDe pLank toe toucHes

(30 sec. eacH siDe)

HigH pLank siDe to siDe JuMps

30x30 Fat Loss Shred Plan

1

1 Min. rest + continue Min

1

DuMbbeLL pop sQuats

Min

1

HigH knees

Min

Min

1 Min. rest + Move on to circuit 2 33

1

1

1

1 Min. rest + Move back to circuit 1

Day 23 COMPLETE 5 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1

CIRCUIT 2

triangLe pusH ups

30 sec

uprigHt roWs

30

burpees

Min

1

Dive boMber pusH ups

Min

Dips

30

cLean anD press

30

sec

1 Min. rest + Move on to circuit 2

34

30x30 Fat Loss Shred Plan

sec

1

sec

1 Min. rest + Move back to circuit 1

Day 24

CARDIO complete 30 minutes of low intensity, steady state cardio (Liss) examples: running, walking, biking, swimming, elliptical, cardio class, etc.

STRETCHES complete each stretch for 1 minute and 1 minute each side for unilateral stretches

1

3

35

cat coW stretcH

FoaM roLL - QuaDriceps

30x30 Fat Loss Shred Plan

1

2

Min

1

Min

4

1

FoaM roLL - Hips

Min

FoaM roLL - HaMstrings

Min

1

Day 25

1

pusH up to Long JuMp

2

cruncH cLap

3

pLank

4

unDerHanD grip pusH ups

5

JuMp rope

10

reps

20

reps

30 sec

15

reps

60

reps

1 Min. rest

COMPLETE AS MANY ROUNDS AS YOU CAN IN 30 MINUTES 36

30x30 Fat Loss Shred Plan

Day 26 CIRCUIT 1 sQuat to press

CIRCUIT 2 30 sec

30 sec. rest + continue

gLute briDge Hops

30 sec

sec

pLank Move tHe DuMbbeLL

30 sec

30 sec. rest + continue

30 sec

30 sec. rest + continue

crab WaLks

30

30 sec. rest + continue

30 sec. rest + continue

pLank Jacks

sQuat Jacks

bicycLe cruncHes

30 sec

30 sec. rest + continue

30 sec

aLternating toe toucH to HigH JuMp

1 Min. rest

1 Min. rest

+ coMpLete 4 totaL rounDs oF circuit 1

+ coMpLete 4 totaL rounDs oF circuit 2

30

CONTINUE TO CIRCUIT 2 AFTER 4 TOTAL ROUNDS OF CIRCUIT 1 37

30x30 Fat Loss Shred Plan

sec

Day 27

CARDIO complete 30 minutes of low intensity, steady state cardio (Liss) examples: running, walking, biking, swimming, elliptical, cardio class, etc.

STRETCHES complete each stretch for 1 minute and 1 minute each side for unilateral stretches

1

3

38

overHeaD arM stretcH

FoaM roLL - it banD

30x30 Fat Loss Shred Plan

1

2

Min

1

Min

4

1

ForearMs stretcH

Min

FoaM roLL - gLutes

Min

1

Day 28 COMPLETE 5 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1

CIRCUIT 2

superWoMan pusH ups

30

Mountain cLiMbers

Min

HigH pLank spiDerMan JuMps

30

sec

aLternating sHouLDer taps

1

toucH FLoor knee up Hops

sec

1 Min. rest + Move on to circuit 2

39

30x30 Fat Loss Shred Plan

(30 sec. eacH siDe)

DuMbbeLL toe toucHes

30 sec

1

Min

30 sec

1 Min. rest + Move back to circuit 1

Day 29

1

singLe Leg DeaDLiFt to knee up Hop (10 reps eacH siDe)

2

siDe to siDe 180 sQuat JuMps

3

WaLL sits

4

overHeaD sQuats

5

JuMp rope

10

reps

20

reps

30 sec

15

reps

60

reps

1 Min. rest

COMPLETE AS MANY ROUNDS AS YOU CAN IN 30 MINUTES 40

30x30 Fat Loss Shred Plan

Day 30

CARDIO complete 30 minutes of low intensity, steady state cardio (Liss) examples: running, walking, biking, swimming, elliptical, cardio class, etc.

STRETCHES complete each stretch for 1 minute and 1 minute each side for unilateral stretches

1

3

41

yogi sQuat stretcH

FoaM roLL - HaMstrings

30x30 Fat Loss Shred Plan

1

2

Min

1

Min

4

1

FoaM roLL - gLutes

Min

FoaM roLL - Hips

Min

1

W H at ’ s n e X t Congratulations on completing this workout plan! I hope these past several weeks helped you gain strength physically and mentally. I hope you feel leaner and can see more muscle definition. I hope have boosted energy levels. Most importantly, I hope you feel more confident with yourself and all you’ve accomplished. The best is yet to come!

MY SUGGESTION ON WHAT TO DO NEXT Since 30x30 is what I like to call a “switch up” workout plan. I would suggest you next move into traditional weight training by diving into one of the options below:

I feel lucky to be a small part of your health and fitness journey. I would love to continue sweating with you and enjoying healthy, tasty meals together.

Weight Training Plan HOME VERSION

GYM VERSION

Weight Training Plan 2.0 HOME VERSION

LG Sisters Get Strong Plan

LG Fitness Challenge

See results inside and out here

See what is currently going on here

Eat Your Way Lean Meal Plan If you’re not already enjoying these yummy meals, you must try them out now!

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GYM VERSION

30x30 Fat Loss Shred Plan

W H at ’ s n e X t

I always love hearing from you! If you took progress pictures, feel free to email them to me and let me know what you thought of the plan. I love to feature you ladies in community member spotlight posts on my blog.

Email Me Here I loved spending these past few weeks with you. I can’t wait to continue the journey! XO,

Lauren

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30x30 Fat Loss Shred Plan

Disclaimer By purchasing this product, you agree that you are 18 years of age or older or have parental consent. Before beginning this plan or taking any advice from Lauren Gleisberg or LaurenGleisberg.com, you agree to consult your physician prior to use. Material in this plan is not a substitute for medical advice. If you are pregnant, nursing or trying to conceive, it is especially important to consult your physician prior to use. Lauren Gleisberg is not a physician, counselor or registered dietician. She shares guidance based on her personal experience only. Further, all guidance is simply general advice. By purchasing this product, you agree you are doing so at your free will and assume all risks and responsibility associated with this plan. You agree to release Lauren Gleisberg and Lauren Gleisberg LLC from all responsibility for injuries or issues that arise from using the 30x30 Fat Loss Shred plan material or any material from LaurenGleisberg.com or Lauren Gleisberg.

A Special Thank You To My Go-Getter Girl Team Thank you, Christina Marsh of Bluebird Design Agency for bringing this plan to life with your beautiful designs. I am so grateful for your hard work and dedication to the LG Community through turning my workouts and words into plans. Thank you, Jenn of Jennifer Mathews Photography for capturing me getting my fitness on in demonstrating the killer moves in this plan. You’re such a supportive woman and embody all that is LG!

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30x30 Fat Loss Shred Plan