Luke Briggs Fitness

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Luke Briggs Fitness

I help parents and busy professionals lose body fat, build muscle and have more energy

Luke Briggs is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association and a Precision Nutrition Level 1 coach. He's currently a personal trainer at Functional Integrated Training in Fitchburg, Wis.

18/09/2025

I made so many mistakes 😥

Reading till the end and I’ll give you 50 FREE Easy Family Recipes Under 500 Calories ✅

❌ 1) I wasn’t sticking to a plan consistently

✅ I used to follow workouts for 2-3 weeks at a time. Then, I got shiny red object syndrome and switched to the next workout. Only when I followed the same workout for a consistent period of time did I see improvements in muscle gain, fat loss, strength gain and overall satisfaction since I was making progress.

❌ 2) I wasn’t increasing my volume

✅ After I started being consistent with the same workout routine, I realized the power of progressive overload.

In order to force an adaptation, the body needs to undergo a progressive increase in the amount of work it does.

So if you bench press 135 lbs for 5 reps in week 1, add 5 lbs to the bar in week 2 for the same rep scheme. Then repeat that process the next week as long as you complete all sets and reps.

❌ 3) I was eating “healthy,” but not monitoring my food intake

✅ I used to be afraid to eat on vacation or at someone else’s house because I thought I would ruin my progress. That’s because I didn’t understand the most important principles of nutrition for fat loss:

👉 𝐂𝐀𝐋𝐎𝐑𝐈𝐄 𝐃𝐄𝐅𝐈𝐂𝐈𝐓 - In order to lose weight, you MUST be in a calorie deficit. If you’re not losing weight you’re NOT in a calorie deficit. I like to start by estimating my maintenance intake and starting in about a 15% deficit.

👉 𝐇𝐈𝐆𝐇 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 - I aim for 0.8 to 1.2 grams per pound of body weight for most of the clients I coach. Protein helps for so many reasons - increased satiety in a deficit, preservation of muscle mass in a deficit and the fact it has a higher thermic effect.

👉 𝐂𝐎𝐍𝐒𝐈𝐒𝐓𝐄𝐍𝐂𝐘 - Nothing matters unless you’re consistent. You can’t be compliant only 5 days per week and expect to see progress if you’re off track 2 days (weekend).

And if you want some help figuring out what to eat comment “𝐑𝐄𝐂𝐈𝐏𝐄𝐒” below, and I’ll send you over a 𝐅𝐑𝐄𝐄 𝐡𝐢𝐠𝐡-𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐫𝐞𝐜𝐢𝐩𝐞 𝐠𝐮𝐢𝐝𝐞 (50 recipes under 500 calories) to help you with your transformation! 💪🏻

16/09/2025

💥My top 5 exercises (in no particular order) if you’re over 40

My criteria…

1. Needs to be joint-friendly
2. Requires minimal equipment (can do at home)
3. Works the entire body

1️⃣ 𝗚𝗼𝗯𝗹𝗲𝘁 𝗦𝗾𝘂𝗮𝘁
It’s a multi-joint exercise, as in you work across more than one joint (the ankles, knees and hips). For lower-body exercises, you’re definitely going to want to include some sort of squat variation.

2️⃣ 𝗣𝘂𝘀𝗵 𝗨𝗽
The push up is a full body exercise that also integrates your core. Make sure to work through a full range of motion. Choose a progression that works for you - wall push ups, elevated push ups, regular push ups or feet-elevated push ups

3️⃣ 𝗦𝗽𝗹𝗶𝘁 𝗦𝗾𝘂𝗮𝘁
The split squat is the top single-leg exercise variation to master. Perform a static movement like this before progressing to dynamic movements like lunge variations. If you’re noticing pain or discomfort in your knees, perform the split squat with a limited range of motion.

4️⃣ 𝗥𝗲𝗻𝗲𝗴𝗮𝗱𝗲 𝗥𝗼𝘄
Rowing movements help strengthen your posterior chain muscles of the upper body, which is helpful if you sit hunched over in a desk all day. The renegade row incorporates your core, as well.

5️⃣ 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗥𝗗𝗟
Grab a pair of dumbbells and perform this hinge movement. Because most of us are imbalanced in terms of our strength and function from our front to back side, it’s important we work our glutes and hamstrings.

𝗣.𝗦. - If you want immediate access to trainings and resources like:

✅ Healthy Dining Out Guide
✅ 1,700-Calorie Meal Plan
✅ 100+ High-Protein Recipes Under 500 Calories

👉 Click the link below to join over 4,500 members in our Total Life Fitness Community!

https://www.facebook.com/groups/totallifefitnessgroup

13/09/2025

💥 3 common dumbbell row mistakes

As a fitness coach for the last 11 years, I’ve seen all sorts of mistakes with the single-arm dumbbell row.

Here are 3 of the biggest mistakes I see, in no particular order…

❌ Pulling the weight with your arm and not engaging the back

Many people will pull the weight up with their hand.

However, to properly engage your back muscles, initiate the movement with your lats.

Initiate the movement by letting your shoulder blade “glide” around your ribcage. Pull through your elbow until you feel a big “squeeze” in your back.

Your hand is simply gripping the weight and just along for the ride.

❌ Rounding your back during the movement

If your back is rounded during the movement, you won’t be able to effectively engage your back muscles.

Plus, if your back is rounded, you might create impingement in your shoulders (AKA they won’t feel very good).

To work your lats fully, you must be in spinal extension.

Push your chest out during the movement so you have at least a neutral spine.

❌ Rotating your torso and turning your hips

If you rotate your torso and hips during the movement you can certainly get some engagement in the back muscles.

However, to maximize recruitment of the posterior chain muscles in the upper body, make sure to keep your hips square.

If you keep your hips square, you’re also training your core and hips to stabilize in an anti-rotation movement pattern.

Make sure to save these tips for later and follow for more videos like this!

12/09/2025

💪 Build a Stronger Upper Body with This Workout!

Want to level up your upper body strength? 🔥 Try this workout and feel the difference!

1️⃣ Pull Up

Perform 5 sets of 6-8 reps

If you can do more reps than that with full range of motion, add weight

2️⃣ Seated Row

Perform 4 sets of 10-12 reps

3️⃣ Bent-Over Straight-Arm Pull Down

Perform 3 sets of 15-20 reps

4️⃣ Face Pull

Perform 3 sets of 15-20 reps

5️⃣ Dumbbell Biceps Curl

Perform 3 sets of 8-10 reps

6️⃣ Spider Curl

Perform 3 sets of 12-15 reps

✅ Focus on good form
✅ Control your reps
✅ Push yourself to progress

🚀 Ready for a program that fits YOUR goals? DM me "STRONG" and let’s build your plan!

10/09/2025

💥 3 common hip thrust mistakes

As a fitness coach for the last 11 years, I’ve seen all sorts of mistakes with the hip thrust.

Here are 3 of the biggest mistakes I see, in no particular order…

❌ Over-extending your back

Many people will keep their heads back and look up toward the ceiling.

When you execute the movement like this you’ll naturally extend through your lumbar spine instead of your glutes (not good).

Instead, tuck your chin and keep your ribs down to extend through the hips.

❌ Setting up with your shoulder blades below the bench

When you set up with your shoulder blades off the bench you have much less stability.

Plus, it’s going to put a lot of pressure on your neck.

Instead, move your shoulder blades over the bench to create more stability and take pressure off your neck.

❌ Not fully extending your hips at the top

The hip thrust movement won’t “work” if you bring your hips up part of the way.

To fully engage your glutes, extend your hips all the way up until you feel a “squeeze” in your butt cheeks.

If you’re not feeling it in your glutes, you’re not doing it right.

👉 Which of these mistakes have you caught yourself making? Drop a 🍑 in the comments if you’ve been working on your hip thrust form!

💪 And if you found this helpful, tag a friend who needs to level up their glute game or share this to help more people train smarter! 🚀

22/08/2025

When your body changes, your strategy has to change too.

That’s why we brought on expert coaches who specialize in helping women through perimenopause and menopause, so you don’t have to figure it out alone.

Just ask Lynn Hanson, her before & after speaks volumes

👇🏼 Join the info group here:
https://www.facebook.com/groups/1352165229819347

20/08/2025

One of our clients in her 50s thought weight gain during menopause was just something she had to accept.

Now? She’s 15 lbs lighter, rocking her favorite clothes again, and finally in control of her body.

This is what happens when you follow a structured, personalized plan that works WITH your hormones, not against them.

👇🏼Learn more & join the info group here:
https://www.facebook.com/groups/1352165229819347

18/08/2025

Let’s be real… Over 40, your life is busy. You don’t need another extreme plan that tells you to give up everything you love.

That’s why we created the 𝟭𝟮-𝗪𝗲𝗲𝗸 𝗙𝗮𝗹𝗹 𝗜𝗻𝘁𝗼 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗧𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 & 𝗣𝗿𝗼𝗴𝗿𝗮𝗺, starting Sept 2.

It’s built for REAL people, with sustainable results.

No endless workouts. No giving up fun. Just a proven plan.

👇🏼 Join the info group here:
https://www.facebook.com/groups/1352165229819347

15/08/2025

Sherri didn’t wait until she “felt ready” to start.

She took action, stayed consistent, and now she’s 22 lbs lighter, has more energy, and feels amazing.

📩 DM me "𝗖𝗢𝗔𝗖𝗛" to start your journey, even if you don’t feel ready yet.

13/08/2025

Mike trained for 20+ years… but hit a plateau.

We helped him break through by switching up his workouts and nutrition strategy.

Now he’s down 30 lbs and feeling better than ever in his 50s.

📩 DM me if you’re ready to level up your training.

11/08/2025

Vonda tried it all, strict diets, hours of workouts, but nothing stuck.

We gave her a flexible plan that fit her life, and now she’s 50 lbs lighter, stronger, and still enjoying dessert.

📩 DM me if you’re ready for results that last.

09/08/2025

𝗬𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁 𝗳𝗮𝗶𝗹𝗶𝗻𝗴 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘆𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁 𝘁𝗿𝘆𝗶𝗻𝗴.

You’re failing because the strategy doesn’t fit your life.

Busy professionals don’t need more effort.

They need a smarter plan that simplifies everything.

👉🏻 That’s what we do inside 𝗧𝗼𝘁𝗮𝗹 𝗟𝗶𝗳𝗲 𝗙𝗶𝘁𝗻𝗲𝘀𝘀.

Custom guidance. Simple routines. Real-life results.

👇🏼 Comment "𝗖𝗢𝗔𝗖𝗛" below and let's build the plan that fits you!

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