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
During college, I studied Biology. I
quickly became fascinated with how
much of what I was learning in my
Family Photo
to toe and the meals that make your academics carried over to my passion
belly happy! for health and fitness. It was during
college when I began developing a
I grew up in Wisconsin (yay, Midwest!) meal plan. The meal plan needed
just north of Milwaukee. I was always to be maintainable, allow me to eat
active and played a lot of team sports healthy wherever (home, cafeteria,
growing up! Physically, I was skinny, restaurant), and be science-backed
which surprisingly, I didn’t like. I’ve in helping women get fit and lean. I
been called “twiggy” and “too thin.” It often share the story that I tried this
showed me very early on that women plan for 1 week. At then end of that
of all shapes and sizes struggle week, I saw the slightest outline of a
with body image issues. I would baby ab, but it was all the motivation I
characterize my transformation needed to keep it up!
as one of developing strength and I first pursued a healthier, happier
health from the inside out. All of that helped me go from skinny, life! I don’t take for granted women
insecure and feeling like I couldn’t allowing me into their lives and I get
I first stepped foot in the gym at age do anything about my body or life giddy knowing you’re now a part
15 with my first fitness goal: abs. I circumstances to strong, confident of the amazing-ness that is the LG
even remember googling “how to get and in control of creating a life I love. Community because it’s going to take
abs.” At first, I did everything wrong: I really felt that I found the key to you beyond your wildest dreams!
from low calorie diets to excess happiness, so during college, I started
cardio and even binge eating from a blog to share all of this with others.
time to time. When I finally discovered
weight training – thanks to a friendly After graduating from college with
push from my then boyfriend/now a Bachelor of Science in Biology, I
husband – it all clicked. Weight moved to Texas. My original career
training not only made me physically path was dentistry, but I gave up
stronger, but I felt more confident my seat in a DDS program the week
outside of the gym. 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
#LGMan
lives they absolutely love alongside a
community of amazing women who
help make the journey enjoyable

Baby LG – it’s everything I wish I had when

4 30x30 Fat Loss Shred Plan

 about Lauren

10 FACTS
1 I am obsessed with candles! The 3 wick Bath and
Body Works candles are all over my home and
they’re always lit

2 I read almost every day. My favorite book is The

Rhythm of Life

3 I regularly drink sparkling water out of a

champagne glass; it makes me feel fancy ;)

4 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 :)

5 My favorite treat is flamin’ hot cheetos… it’s a

burnin’ love affiar

6 My greatest goal in life is to be fearless… I played

it safe a lot in life but have found so much more
happiness in taking risks

7 I have to make my bed before I begin my day,

and my closet is color coordinated

8 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

9 If I could get away with wearing a robe and

slippers out in public, I would! It’s my favorite
outfit!

10 I binge watch marathons of the Real Housewives

and Law and Order SVU

5 30x30 Fat Loss Shred Plan

 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 #LGAccountability: top community hashtag used with
peruse our community hashtags and see what life as an all posts
LG community member is all about. I love to insta-stalk #LGMealPlan #EatYourWayLean: any food related
you LG Girls all day long! uploads
#LGGymDate: your workout; we often plan gym dates
2. Upload: share whatever, whenever. There are no rules with community members
to what you can upload. Of course, we love to see what #LGSweatSeshSelfie: a selfie taken after your workout
you’re eating and how you’re sweating, but we also enjoy for accountability
getting to know you, your family, your friends, your pets #LGProgress: to document your side by side progress
and what you are all up to on the daily. pictures
#LGSisters: another community hashtag
3. Connect: to stay connected be sure to use our #LGMan #LGHubby: posts about your significant other
community hashtags and tag me or other community #LGMoms #LGNurses: create your own community
members to spark social media conversations. hashtags based on your interests

4. Take It In: with every upload, you are adding to the #LGYourNearestBigCity #LGYourState (#LGHouston
motivational momentum in the community. With every #LGTexas): be sure to use your location hashtags on
like and comment, you are sharing support. We are check ins to discover LG Sisters near you and for events
so thankful for that. Don’t forget to take it in as well. and meet ups.
Whenever you need encouragement or new ideas, click
the hashtags and absorb all the love there is in the LG The minute you upload your photo, you’re sharing with
community. a group of inspirational individuals in a nonjudgmental,
encouraging and fun place. You will LOVE being a part of
this community!

Lauren Christie Lily Alana Melissa

6 30x30 Fat Loss Shred Plan
 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

3 Jump rope
4 Foam roller

8 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 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.

2 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.

3 HEALTHY MEALS THAT TASTE GOOD: I can

stick to a healthy meal plan better when the
30 Day Meal Plan
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 When you join the meal plan, you become
promote fat loss. a member! This means you receive all
future nutrition plans like this one for free.
The Eat Your Way Lean Meal Plan is something I highly
suggest using in combination with this 30x30 Fat Loss The 30 Day Meal Plan is the perfect
Shred plan for best results. The meal plan will guide you
through everything like what to eat, how much, even the compliment to 30x30 as it is a meal-by-
best times for optimal results and everything I touched on meal guide, laying out all your meals for
above. It’s an easy-to-follow approach that you’ll actually you. Plus, there are options to customize!
enjoy and be able to maintain long-term.

I always tell women that nutrition is just as important (if Download & Become a Member Today!
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

 Day 1

COMPLETE 2 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1 CIRCUIT 2
gLute briDge Hops 1 siDe to siDe 180 sQuat JuMps 1
Min Min

unDer tHe Fence 1 WeigHteD sQuatteD WaLks 1

Min Min

1 Min. rest + continue 1 Min. rest + continue

gobLet sQuats 1 DoWn Dog gLute kickbacks (30 sec/siDe) 1

Min Min

boX toe toucHes 1 surrenDers 1

Min Min

1 Min. rest + Move on to circuit 2 1 Min. rest + Move back to circuit 1

12 30x30 Fat Loss Shred Plan

 Day 2

HigH pLank HanD 10

1 to ankLe taps reps

obLiQue tWist 20
2 JuMps reps

pLank Move 30
3 tHe DuMbbeLL sec

4 cruncH cLaps 15
reps

5 JuMp rope 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 2
FoaM roLL - butt 1 FoaM roLL - Hips 1
Min Min

3 4
FoaM roLL - butt 1 cat coW stretcH 1
Min Min

14 30x30 Fat Loss Shred Plan

 Day 4

CIRCUIT 1 CIRCUIT 2
superWoMan pusH ups 30 incLine pusH ups 30
sec sec

30 sec. rest + continue 30 sec. rest + continue

bear WaLk to HigH JuMp 30 Dips 30

sec sec

30 sec. rest + continue 30 sec. rest + continue

Dive boMber pusH ups 30 DecLine Mountain cLiMbers 30

sec sec

30 sec. rest + continue 30 sec. rest + continue

Mountain cLiMbers 30 boX JuMps 30

sec sec

1 Min. rest 1 Min. rest

+ coMpLete 4 totaL rounDs + coMpLete 4 totaL rounDs
oF circuit 1 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 rigHt siDe pLank 30
sec sec

crossboDy puncHes to sQuat 1 HopscotcH 1

Min Min

singLe Leg Lunge Hops (rigHt) 30 LeFt siDe pLank 30

sec sec

1 Min. rest + Move on to circuit 2 1 Min. rest + Move back to circuit 1

16 30x30 Fat Loss Shred Plan

 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 2
across tHe boDy stretcH 1 gLute stretcH 1
Min Min

3 4
ForearMs stretcH 1 FoaM roLL - it banD 1
Min Min

17 30x30 Fat Loss Shred Plan

 Day 7

COMPLETE 2 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1 CIRCUIT 2
HigH pLank siDe to siDe JuMps 1 HanDs to ForearM pLank 1
Min Min

in anD out bicep curLs 1 tricep roLL backs 1

Min Min

1 Min. rest + continue 1 Min. rest + continue

unDerHanD grip pusH ups 1 singLe Leg Dips (30 sec. eacH siDe)
1
Min Min

HigH pLank spiDerMan JuMps 1 crab WaLks 1

Min Min

1 Min. rest + Move on to circuit 2 1 Min. rest + Move back to circuit 1

18 30x30 Fat Loss Shred Plan

 Day 8

CIRCUIT 1 CIRCUIT 2
toucHDoWns 30 skaters 30
sec sec

30 sec. rest + continue 30 sec. rest + continue

sQuat to press 30 stiFF Leg DeaDLiFts 30

sec sec

30 sec. rest + continue 30 sec. rest + continue

abDoMinaL WinDsHieLD Wipers 30 crossboDy toe toucHes 30

sec sec

30 sec. rest + continue 30 sec. rest + continue

JuMp rope 30 JuMp rope 30

sec sec

1 Min. rest 1 Min. rest

+ coMpLete 4 totaL rounDs + coMpLete 4 totaL rounDs
oF circuit 1 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 2
spinaL tWist stretcH 1 HaMstrings stretcH 1
Min Min

3 4
yogi sQuat stretcH 1 FoaM roLL - Hips 1
Min Min

20 30x30 Fat Loss Shred Plan

 Day 10

1 cLean anD press 10

reps

2 pLank Jacks 20
reps

3 Long JuMps 30
sec

sQuat to 15
4 Front raise reps

5 JuMping Jacks 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 CIRCUIT 2
toucH FLoor knee Hops (rigHt) 1 cruncH to HigH JuMp 1
Min Min

eXtenDeD cruncHes 1 pLank 1

Min Min

1 Min. rest + continue 1 Min. rest + continue

toucH FLoor knee Hops (LeFt) 1 rigHt siDe pLank 1

Min Min

DuMbbeLL toe toucHes 1 LeFt siDe pLank 1

Min Min

1 Min. rest + Move on to circuit 2 1 Min. rest + Move back to circuit 1

22 30x30 Fat Loss Shred Plan

 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 2
FoaM roLL - HaMstrings 1 FoaM roLL - Hips 1
Min Min

3 4
FoaM roLL - gLutes 1 FoaM roLL - it banD 1
Min Min

23 30x30 Fat Loss Shred Plan

 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
sec sec

overHeaD sQuats 1 overHeaD Lunges 1

Min Min

sQuat JuMps 30 aLternating JuMping Lunges 30

sec sec

1 Min. rest + Move on to circuit 2 1 Min. rest + Move back to circuit 1

24 30x30 Fat Loss Shred Plan

 Day 14

bear WaLk to 10
1 pusH up reps

DecLine aLternating 20
2 sHouLDer taps reps

aLternating toe 30
3 toucH to HigH JuMp sec

4 pike pusH ups 15

reps

5 JuMp rope 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 2
cat coW stretcH 1 overHeaD arMs stretcH 1
Min Min

3 4
across tHe boDy stretcH 1 FoaM roLL - gLutes 1
Min Min

26 30x30 Fat Loss Shred Plan

 Day 16

CIRCUIT 1 CIRCUIT 2
gobLet sQuats 30 ForWarD Lunges 30
sec sec

30 sec. rest + continue 30 sec. rest + continue

DoWn Dog gLute kickbacks (rigHt) 30 singLe Leg Lunge Hops (rigHt) 30
sec sec

30 sec. rest + continue 30 sec. rest + continue

DoWn Dog gLute kickbacks (LeFt) 30 singLe Leg Lunge Hops (LeFt) 30
sec sec

30 sec. rest + continue 30 sec. rest + continue

HigH knees 30 WaLL sits 30

sec sec

1 Min. rest 1 Min. rest

+ coMpLete 4 totaL rounDs + coMpLete 4 totaL rounDs
oF circuit 1 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 in anD out bicep curLs 30
sec sec

Mountain cLiMbers 1 aLternating sHouLDer taps 1

Min Min

pusH up to Long JuMp 30 Dips 30

sec sec

1 Min. rest + Move on to circuit 2 1 Min. rest + Move back to circuit 1

28 30x30 Fat Loss Shred Plan

 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 2
FoaM roLL - it banD 1 FoaM roLL - Hips 1
Min Min

3 4
FoaM roLL - QuaDriceps 1 spinaL tWist stretcH 1
Min Min

29 30x30 Fat Loss Shred Plan

 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
sec sec

unDer tHe Fence 1 surrenDers 1

Min Min

superWoMan pusH ups 30 HigH pLank HanDs to ankLe taps 30

sec sec

1 Min. rest + Move on to circuit 2 1 Min. rest + Move back to circuit 1

30 30x30 Fat Loss Shred Plan

 Day 20

MoDiFieD burpee 10
1 to boX JuMp reps

gLute briDge 20
2 Hops reps

DecLine Mountain 30
3 cLiMbers sec

4 sQuat Jacks 15
reps

5 JuMp ropes 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 2
spinaL tWist stretcH 1 gLute stretcH 1
Min Min

3 4
HaMstrings stretcH 1 overHeaD arMs stretcH 1
Min Min

32 30x30 Fat Loss Shred Plan

 Day 22

COMPLETE 2 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1 CIRCUIT 2
HigH pLank HanDs to ankLe taps 1 sQuatteD in anD out JuMps 1
Min Min

MoDiFieD burpee to boX JuMp 1 Front kicks 1

Min Min

1 Min. rest + continue 1 Min. rest + continue

siDe pLank toe toucHes (30 sec. eacH siDe) 1 DuMbbeLL pop sQuats 1
Min Min

HigH pLank siDe to siDe JuMps 1 HigH knees 1

Min Min

1 Min. rest + Move on to circuit 2 1 Min. rest + Move back to circuit 1

33 30x30 Fat Loss Shred Plan

 Day 23

COMPLETE 5 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1 CIRCUIT 2
triangLe pusH ups 30 uprigHt roWs 30
sec sec

burpees 1 Dive boMber pusH ups 1

Min Min

Dips 30 cLean anD press 30

sec sec

1 Min. rest + Move on to circuit 2 1 Min. rest + Move back to circuit 1

34 30x30 Fat Loss Shred Plan

 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 2
cat coW stretcH 1 FoaM roLL - Hips 1
Min Min

3 4
FoaM roLL - QuaDriceps 1 FoaM roLL - HaMstrings 1
Min Min

35 30x30 Fat Loss Shred Plan

 Day 25

pusH up to 10
1 Long JuMp reps

2 cruncH cLap 20
reps

3 pLank 30
sec

unDerHanD 15
4 grip pusH ups reps

5 JuMp rope 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 CIRCUIT 2
sQuat to press 30 sQuat Jacks 30
sec sec

30 sec. rest + continue 30 sec. rest + continue

gLute briDge Hops 30 pLank Move tHe DuMbbeLL 30

sec sec

30 sec. rest + continue 30 sec. rest + continue

pLank Jacks 30 bicycLe cruncHes 30

sec sec

30 sec. rest + continue 30 sec. rest + continue

crab WaLks 30 aLternating toe toucH to HigH JuMp 30

sec sec

1 Min. rest 1 Min. rest

+ coMpLete 4 totaL rounDs + coMpLete 4 totaL rounDs
oF circuit 1 oF circuit 2

CONTINUE TO CIRCUIT 2 AFTER 4 TOTAL ROUNDS OF CIRCUIT 1

37 30x30 Fat Loss Shred Plan
 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 2
overHeaD arM stretcH 1 ForearMs stretcH 1
Min Min

3 4
FoaM roLL - it banD 1 FoaM roLL - gLutes 1
Min Min

38 30x30 Fat Loss Shred Plan

 Day 28

COMPLETE 5 TOTAL ROUNDS

(1 rounD = circuit 1 + circuit 2)

CIRCUIT 1 CIRCUIT 2
superWoMan pusH ups 30 aLternating sHouLDer taps 30
sec sec

Mountain cLiMbers 1 toucH FLoor knee up Hops (30 sec. eacH siDe) 1
Min Min

HigH pLank spiDerMan JuMps 30 DuMbbeLL toe toucHes 30

sec sec

1 Min. rest + Move on to circuit 2 1 Min. rest + Move back to circuit 1

39 30x30 Fat Loss Shred Plan

 Day 29

singLe Leg DeaDLiFt

1 to knee up Hop 10
reps
(10 reps eacH siDe)

siDe to siDe 20
2 180 sQuat JuMps reps

3 WaLL sits 30
sec

4 overHeaD sQuats 15
reps

5 JuMp rope 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 2
yogi sQuat stretcH 1 FoaM roLL - gLutes 1
Min Min

3 4
FoaM roLL - HaMstrings 1 FoaM roLL - Hips 1
Min Min

41 30x30 Fat Loss Shred Plan

 W H at ’ s n e X t
Congratulations on completing this workout plan! I hope MY SUGGESTION ON
these past several weeks helped you gain strength - WHAT TO DO NEXT
physically and mentally. I hope you feel leaner and can
see more muscle definition. I hope have boosted energy Since 30x30 is what I like to call a “switch up”
levels. Most importantly, I hope you feel more confident workout plan. I would suggest you next move into
with yourself and all you’ve accomplished. The best is yet traditional weight training by diving into one of the
to come! 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 Weight Training Plan 2.0

HOME VERSION GYM VERSION HOME VERSION GYM 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!

42 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

43 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!

44 30x30 Fat Loss Shred Plan