Free workouts. They say it takes 2 weeks to "feel it" and I know you girls are feelin' it right now!
And keep it going because it takes 3 weeks to create a habit so DON'T GIVE UP! If you can stay strong and push through this week you will be on your way to a healthier, happier you!And maybe even Mexico!!!
**Follow the workouts below. The times and round are suggestions. If you need more time, take it! If you can do more rounds, do them! You do you! If you have the Hot Body Sweat Guide see the second option for your daily workout.
Booty
Workout Time (30 minutes)
Exercises x4 Rounds
OR
1 round + HBSGW3D1
LIVE on IG at 2:15pm PST with MAJOR ANNOUNCEMENT!
Bridge Knee Pop x15
Lay on your back, knees bent. Push through your heels, lift your hips up toward the sky, keeping your pelvis tucked and your knees hip distance apart. Squeeze your glutes at the top then pop your knees outward, back to hip distance and lower to hoover
Squat Lateral Kick x8/8 Each Side
Start with your feet hip distance apart and your weight in your heels. Keep your chest lifted and your core tight. Sit your hips back and down as you lower into a "seated" position (like sitting in a chair). As you push through your heels, squeeze your glutes to come back to standing and kick out to the side.
Reverse Leg Lift x15/15 Each Side
Hinge forward stepping one foot back and brining weight into the heel of your front foot. Engage your core and glutes and lift back leg squeezing booty at the top. Lower & Repeat.
Frog Jumps x15
Start in a sumo squat position with hands on the floor. Explode, jumping up with hands overhead, and land softly back in your squat. Repeat, moving as quickly as possible.
Try This Recipe!
I have 120+ of my favorite recipes in the Guiltless Nutrition| Lifestyle + Recipe Book and I wanted you girls who haven't grabbed your LSF Plan yet to try one out! This an easy breakfast from the "Oats & Pancakes" section that will keep you full and satisfy a morning sweet tooth!
PS… have you seen the amazing exclusive recipes and workouts the girls with the LSF plan are getting every week!? So fun!
NEW Yoga Sculpt Abs Video
Time (30+ minutes)
New Video x3
OR
Video 1-2x + HBSGW3D2
Check in w/ a Like & Comment on the video with how you're feeling when you're done!
Sexy Toned Arms
Workout Time (20+ minutes)
4 Rounds of the Exercises Below
OR
1 Round of the Exercises as Warm Up + HBSGW3D3 + NEW SSU Bikini Ab Ladder
Standing Swimmers x20
Start standing with a slight bend in your knees hinging forward. Reach your right arm forward bringing your bicep to frame your ear and your left arm back along your side body. Switch and continue to repeat.
Army Crawlers x8/8
Start in a plank. Lower down to your right forearm, then left. Push through your right hand, then your left, to return to full plank position. Repeat, starting on opposite side
Lazy Push-Ups x10
Start in a full plank position and keep your core tight as your lower yourself all the way to the ground to release. Press through your palms to come back to a starting plank position. Repeat.
Tricep Dips x15
Start with straight arms, seated on the floor hips raised. Bend your elbow to lower yourself to the floor until elbows are at 90 degrees .Press into your hands to straighten your arms and come back to starting position
Love Handles + Thighs
Workout Time (30+ minutes)
Video Below x3
Or
Video x1 + HBSGW3D4 + SSU Bikini Ab Ladder
No Squat Booty
Workout Time (30+ minutes)
Video Below 3x
OR
1x to warm up + HBSGW3D5
Full Body Sweat
Workout Time (20-30 minutes)
3 Rounds of the Exercises Below
OR
1 round to warm up + SSU Bikini Ab Ladder + HBSGW3D6
Grand Plié Squat x15
Start in a wide stance with your heels in and your toes facing out. Bend your knees to lower your hips in line with your knees. Press your knees behind you as you tuck your pelvis under, then push through your heels to straighten your legs and repeat.
Oblique Crunch x15 each side
Come onto your side body with feet slightly in front of you.Engage your core to lift your legs up, bending your knees toward your chest.
Reach & Pull x15 each side
Bring your feet to a warrior II stance. Reach back into reverse warrior then straighten your legs driving your elbow toward your hip and squeezing your abs.
Lunge Jumps x20
Start in a lunge position with your right foot forward. Push off the ball of your food and jump up to switch legs, bringing the left foot forward. Land softly in a lunge position with your left foot forward. Repeat, alternating sides and moving as quickly as possible.
NEW Brunch Recipes!
Checkout these delish, totally LSF approved donutsand more recipes to help you #liveguiltless this summer and still have fun!
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