Weekly Workout Schedule


Free weekly workout schedule. May your boo-ty's be sore and your jeans fit tight! (in a good way!)

The last two weeks have been so much fun! Watching you babes sweat it out with me doing those squats has been awesome! In this week's Weekly Workout Schedule we are back to working the whole body with a bit of extra cardio to burn off the Halloween treats!

Did You See This?

The New Guiltless Nutrition | Lifestyle & Recipe Bookis available in the LSF shop. FINALLY! I am so excited for you guys to get your hands on your copy. If you've already dowloaded yours, be sure to take photos of the recipes and tag @TeamLSF for your chance to be featured on our page!


But before you make all the yummy-ness (and because I know those boo-tys need a break) let's work those arms!

Total Time: 15 minutes


Complete 2x

Candy Crusher Workout

Wether you're staying in for a totally festive girls night or headed out, there's a good chance you'll be getting down on some sweets tonight and IT'S OKAY! Do this workout first to pre-tox. Plus, working out before an event will help keep your health a priority and help you make better choices!

Total Time: 25 minutes


4 rounds total!


Reese's were my Halloween weakness, but now I make these instead! I'm not kidding they taste WAY better and better for you!

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Peanut Butter Protein Bites

These protein bites are a great way to avoid getting "Hangry" on the go. You can add so many different healthy ingredients to them to create the perfect sweet treat or bite to tide you over between meals.

You've Got This Boo!

Ok so yesterday happened… moving on. If you're feeling blah today,maybe a little too much fun?…we're going to turn it around. The best thing you can do for yourself when you feel less than great is sweat it out. It's rough. Some days are harder than others, but you've got the entire #TeamLSF counting on you! You CAN do this!

Total Time: 45 minutes

Do these videos and then take a 30 minute walk, jog or run! This is your last week before daylight savings, so make sure to soak up that sunshine!


Complete 1x


Complete 1x

Get your detox on…

This is my go-to recipe when I'm feeling under the weather or wanting to regroup after vacation or a weekend of indulging (ie.. this last weekend celebrating our anniversary!)

Get the recipeand try it out this week! You'll feel SO much better when you do!

HIIT Just Got Real

Thirsty Thursday anyone? The weekend is in sight and I know some of you are gearing up for it today. Before hitting that happy hour make sure to work your entire body andearn those cocktails!

Total Time: 25 Minutes


Complete 4x

Barre by Day…

I love this one so much! It's amazing to cinch up your waistline; especially if you're getting ready to go out tonight! Do you guys want more of these Barre Workouts? Beginner or more Advanced intense ones? Comment on this YouTube videoand let me know!

Total Time: 30 minutes


♥ Complete 3x


I always LOVE working out with my girl Anna and we have 2 brand new videos featuring her that will be out on our channels soon! In the meantime, it'swork those abs and tone those arms with these two goodies. See if you can knock this one out first thing on your Saturday morning to start your weekend strong!

Total Time: 15 minutes


Complete Each Video 1x

Roll Out

After a week of fun your body could use a little R&R. Checkout my new What I Eat in A Day video on YouTubeto get some meal inspo for the week. Then, get that foam roller and go to town on your legs and booty – you deserve it girl. If you don't have a foam roller at home, try these stretches. Be sure take your time and give your body that well deserved lovin you worked so hard for this week!


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