Workouts
GET LACED Fitness Program:

Take our FREE 30-day online challenge to see what it’s all about. Make some simple and easy changes to your lifestyle and eating habits and you’ll be so happy you did. …That’s a GetLacedNow promise! In just 30 days, you can burn fat, build strength, and change your life, forever! And to keep and maintain that sexy body GetLacedNow will launch their Get Laced Now  DVDs to keep your body lookin’ laced’ from head to stiletto‘! 

The GET LACED NOW Fitness Program DVDs will consist of a LACED 1,  LACED 2, and LACED 3 phase.  Each Phase of LACED will target the total body,with emphasis in all the areas that make up a sexy, hour glass physique. Also, a "Whats Underneath?" Ab Program to be done 3 days a week will be included as a bonus. 



Equipment Needed for Challenge:
1. Dumbbells
2. Mat or Towel
3. A Smile 



STRETCH & RELAX - COOL IT NOW


FREE 30 DAY CHALLENGE - Daily Workouts:

DAY 1: Laced in Your Life
(1 min work - 10 sec rest)

1 min Walk Out - Walk Down
1 min Squat with shoulder press
1 min Plyo Lunge
1 min Dumbbell Row - plank position
1 min Burpee push up
1 min Mountain Climber


DAY 2: Laced Cardio
(1 min work - 10 sec rest)

1 min windmill
1 min Dead Lift Jumps
1 min Frog Plank Jump Outs
1 min High Knee
1 min Bicycle

DAY 3:
Hey Sexy Lady  –
( 1 min exercise , 10 sec rest in between)


1 min Jumping Jacks
1 min squat press
1 min Dips
2 min (single leg, oblique pull-down, 1 min each side)
1 min -up downs


DAY 4: REST and RELAX

DAY 5:
Kardio Killer
( 1 min exercise , 10 seconds rest in between)


1 min hamstring curl
1 min inner- outer thigh squats
1 min walking push-ups
1 min pulse lunges
1 min jump knee tucks
1 min toes touches and butterflies


DAY 6: West Coast Crush It
(1 min exercise, 10 sec rest)

1 min Jump rope
1 min bent over row
1 min squat jumping jacks
1 min 20 punches - 5 push ups
1 min squat w/ tricep press
1 min Russion Twist with dumbbell

DAY 7: Set it Off - Then Shred it Off
(1 min work, 10 sec rest)


1 min jog with butt kicks
1 min burpees
1 min 4 corner squats
1 min spider man push ups
2 min (1 min each side) lunge with kick out
1 min rolling plank

DAY 8: Swang that Thang
(1 min work, 10 sec rest)



1 min shuffle with jumping jack
1 min lunge turn with weighted turn
(give yourself some room)
2 min (1 min each arm) one arm swing with weight
1 min burpee with shoulder press
1 min squat with bicep curl
1 min star crunch



DAY 9: Get it Gurl
(1 min work, 10 sec rest)



1 min pull down with lift
1 min side to side ski jumps
1 min quick feet with push up
2 min - lunge with bottom half 8 full range
8 in the bottom
1 min mountain climber
1 min plank with reach out


DAY 10: Stretch & Relax - Cool It Now


DAY 11: Rest & Relax - DAY OFF

DAY 12: Laced Cardio
(1 min work, 10 sec rest)



1 min windmill
1 min Dead Lift Jumps
1 min Frog Plank Jump Outs
1 min High Knee
1 min Bicycle



DAY 13: Pumps and a Bump
(1 min work, 10 sec rest)


1 min heel touch with knee lift
1 min wide alternating side squats
1 min squat with air jacks
1 min side lunge with bicep curl
1 min squat with pulse jump
2 min glute bridge (1 min each leg)
1 min toes to sky


DAY 14: Ready...Set...Jacks!
 (1 min work, 10 sec rest) 


1 min jumping jacks
1 min squat kicks 
1 min jumping jacks
1 min plyo lunge
1 min jumping jacks
1 min push ups 
2 min side plank with hip raise 
(1 min each side)


DAY 15: Hey Sexy Lady 
(1 min work, 1 min work)


1 min jumping jacks
1 min squat press
1 min dips
2 min (single leg, oblique pull down, 
1 min each side)
1 min up downs
 

DAY 16: Get Laced Style
(1 min work, 10 sec rest)



1 min walk out - walk down
1 min figure 8
1 min plank with shoulder raise
1 min chest (floor press)
1 min dips
1 min Russian Twist 

DAY 17: Kardio Killer 
(1 min work, 10 sec rest)
 

1 min hamstring curl
1 min inner- outer thigh squats
1 min walking push-ups
1 min pulse lunges
1 min jump knee tucks
1 min toes touches and butterflies

DAY 18: Stretch & Relax - Cool it Now

DAY 19: Booty and a Beat
(1 min work, 10 sec rest)


1 min jump rope
2 min dumbbell swing (1 min each side)
1 min burpee with knee tuck
1 min squat with shoulder raise and hip abduction
1 min surfer turns 
1 min plank with slap out

DAY 20: Set it Off - Then Shred it Off
(1 min work, 10 sec rest)




1 min jog with butt kicks
1 min burpees
1 min 4 corner squats
1 min spider man push ups
2 min (1 min each side) lunge with kick out
1 min rolling plank

DAY 21: Pure - Sexy - Strength
(1 min work, 10 sec rest) 



1 min grapevine w/ knee raise
1 min squat press
1 min dead lift w/ row
1 min iron cross w/ squat
1 min plank w/ row
2 min (1 min each side) side hover with rotation

DAY 22: Get it Gurl 
(1 min work, 10 sec rest)


1 min pull down with lift
1 min side to side ski jumps 
1 min quick feet with push up
2 min - lunge with bottom half 8 full range
8 in the bottom
1 min mountain climber
1 min plank with reach out

DAY 23: Cardio - Calypso Style
(1 min work , 10 sec rest)


1 min knees to elbows
2 min (1 min each side) - 10-10 inner thigh squats
1 min low plyo lunge
1 min tricep push ups 
1 min core mountain climber
 

DAY 24: West Coast Crush It
(1 min work, 10 sec rest)


1 min Jump rope
1 min bent over row
1 min squat jumping jacks
1 min 20 punches - 5 push ups
1 min squat w/ tricep press 
1 min Russion Twist with dumbbell
 

DAY 25 - Stretch & Relax - Cool it Now

DAY 26 - Working Out That Waistline
(1 min work, 10 sec rest) 


1 min hands to knees, hip rotaters
1 min lunge with turn
1 min burpee push up
2 min (1 min each side) wood chopper twist
1 min high knees 
1 min crunch with reach out

DAY 27 - Ready...Set...Jacks!
(1 min work, 10 sec rest)


1 min jumping jacks
1 min squat kicks 
1 min jumping jacks
1 min plyo lunge
1 min jumping jacks
1 min push ups 
2 min side plank with hip raise 
(1 min each side)

DAY 28 - Pumps and a Bump
(1 min work, 10 sec rest)



1 min heel touch with knee lift
1 min wide alternating side squats
1 min squat with air jacks
1 min side lunges with bicep curl 
1 min squat with pulse jump
2 min glute bridge (1 min each leg)
1 min toes to sky
 

DAY 29 - Do it Like Beyonce
(1 min work, 10 sec rest)
 


1 min jog in place
1 min squat with chest press
2 min (1 min each side) lunge with bicep curl
1 min tricep press
2 min (1 min each side) leg climbers
 

DAY 30 - Celebrate Laced Style - 30 DAY CHALLENGE COMPLETE
(1 min work, 10 sec rest)



1 min hamstring curl
1 min jump squat
1 min plank with reach out
1 min 3 pulse surfer turn
1 min walking push up
1 min mountain climber 


THE FIRST 30 GETLACEDNOW FREE 30 DAY CHALLENGE PARTICIPANTS THAT HAVE COMPLETED ALL 30 DAYS TO POST TO THE OFFICIAL GETLACEDNOW.COM FACEBOOK PAGE, TWITTER OR INSTAGRAM PAGE WITH BEFORE AND AFTER PHOTOS OR COMMENTS ABOUT THEIR COMPLETION 
WILL RECEIVE A FREE GETLACEDNOW.COM TANK!











Disclaimer

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.

Certain health or medical material on this site may be sexually explicit. Please do not use this site if you would find these materials offensive.

 
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