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Working out with Cheerleader Lauren

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Name: Lauren

Favorite workout: With High-intensity interval training (HIIT) I get to challenge my core, build muscle using heavy weights and elevate my heart rate.

Sample circuit:
18 minutes on treadmill: jog 1 minute, sprint 1 minute, recover 1 minute. Repeat 6 times.
Stretch
15 box jumps
15 goblet squats with heavy weight
15 leg drops
10 plank hold with toe walkouts (back and forth = 1 rep)
Go back to box jumps and repeat series 5 times
Stretch
Smile!

Go-to exercise:I am a huge fan of squats. My favorite variation is the goblet squat. Holding the heavy weight at the top allows me keep my posture while taxing the quads, glutes and hamstrings. I also make sure to foam roll before and after every workout, because it loosens the muscles and then reduces post-workout soreness.

Must-have gear or accessory: My white Chucks help ground my movements. I never enter the gym without them!

Post-workout meal or snack: I like to have protein and a bit of sugar to replenish after a workout. My go-to is homemade chocolate peanut butter protein bites.

Recipe:
1/2 cup almond meal
1 can chickpeas
3/4 cup peanut butter
1/3 cup or less of honey
2 Tbsp flax seeds

Throw everything in a food processor, shape into rounds, dip in dark chocolate and refrigerate for at least an hour before eating. 

My current workout playlist:
1. "Summer" – Calvin Harris
2. "Take me Home" – Cash Cash
3. "Bailando" – Enrique Iglesias ft. Sean Paul
4. "Wiggle" – Jason Derulo ft. Snoop Dog
5. "Maps" – Maroon 5
6. "Waves" – Mr. Probz
7. "Rather Be" – Clean Bandit
8. "All About That Bass" – Meghan Trainor
9. "Fireball" – Pitbull ft. John Ryan
10. "Love Runs Out" – One Republic
11. "Beat Down" – Steve Aoki
12. "Sing" – Ed Sheeran

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