Lift Like Laura – Cardio & Kettlebell+

Description

What are the Lift Like Laura (LLL) Programs?

The Lift Like Laura Cardio and Kettlebell+ is one of the many LLL programs.  These programs are a series of programs based on programs that I have made for myself. They are mostly advanced, 4- or 6-week programs that include changes in reps, tempo, or progressions in the exercise throughout the month to ensure progression. Each program typically has a different focus (e.g. strength, skill, power, hypertrophy, endurance, etc.).  There are multiple LLL programs and they do not necessarily have to be done in a particular order.  If you’d like to compare different LLL programs, check out the comparison page here.

How long does this program take?

This Cardio and Kettlebell+ program will take about 1 hour per day and is designed for 5 days per week. There are two lower body focused days, two upper body focused days, and one full body day. This program is formatted a little differently than prior Lift Like Laura programs and is more of a circuit format that does include cardio (jog, rower, bike, etc.).  Each day has 2 circuits in addition to the warm up and cool down.  It is designed to be a 6 week program with a combination of self progressions and program progressions made from week to week (such as one or two of the following: weights, reps, tempo, exercise progressions, etc).

Is this program right for me?

This is an advanced program, so experience with lifting and basic movement patterns (push, pull, squat, lunge, carry) is required. This program also has cardio work (jogging as part of circuits and a sprint session), so a base level of cardio is required.  I would recommend being able to jog or bike for 10-15 min prior to starting the program.  Also, this program includes more kettlebell work than prior programs, so experience with kettlebell swings and cleans is highly recommended.

A typical workout involves a warm up, a 8-10 exercise workout (in 2 circuits), and a cool down. To reduce the risk of overuse injuries you should be already able to tolerate working out at a similar volume. This program includes a bit more weighted mobility and full range strength work compared to other Lift Like Laura programs. You should be able to do 12 band assisted pull ups, 8 kettlebell swings, 3 kettlebell cleans, and hold a wall handstand for 30 sec with proper form to do the program.

What equipment do I need?

This is a great program if you don’t have access to much equipment or will be traveling as the following equipment is required:
– Treadmill, stationary bike, or rower (can also jog outside)
– Kettlebell
– Dumbbell
– Set up for Nordic hamstring curls (modification available if don’t have access to partner or equipment)
– Parallettes (can use 2 sturdy benches/boxes)
– Pull up bar
– Rings (can modify with bar)
– Box/sturdy chair/park bench
– Big looped bands
– Wall
– Sliders/socks/towel
– Optional: med ball, yoga block

How do I know if I’m doing the exercises correctly?

Each day includes a playlist for each individual exercise for the warm up, cool down, and workout. Each video goes over proper form, common errors, and corrections for these common errors so you can ensure proper form during the program!  The program does not include a follow along workout video each day as the individualized videos allow you to work at your own pace and provide more cuing for form.

Can I do this with other programs?

This Cardio and Kettlebell+ program is designed to be performed on its own as it is a full body program.  If you would like to add a little bit of additional lighter cardio in there (jogging, light biking, etc.), I would keep it at 20-45 minutes, 3-5 days per week and only if you are already used to doing that volume. Please feel free to go on walks as often as you’d like! If you have any questions on this, please feel free to shoot me an email at paradigmofperfection@gmail.com.

What kind of support do I get?

Feel free to reach out via email if you have any questions throughout the program.  You also get access to the Facebook community page to work through the program with others, share wins, ask questions, etc!  If you’d like, you can even post videos in the Facebook group of exercises that are in your program to get feedback on form!

How much is it?

$30 USD. I wanted to make an accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email  paradigmofperfection@gmail.com  with any questions you have!