Boo-ty Challenge | Week 1

Boo-ty Challenge | Week 1

The countdown to Halloween is on! It’s just a couple weeks away and we’re gonna work that boo-tay! Over the next two weeks we will be giving you different exercises to help lift, strengthen and tone your backside so you will feel confident rocking your cute pumpkin or sassy cat costumes.

?The Goal: 50 Squats / 1 minute 

Besides having a rocking booty, the goal over the next two weeks will be to do 50 full squats in 1 minute without stopping.

I’ve broken down exactly what you need to do each day in order to build up the strength to make it happen. These daily exercises along with your Hot Body Sweat Guide are going to get you serious booty gains in just 2 weeks so get ready babe! A better booty is in your future and I know, by the end of these two weeks, you’ll see just how strong? you really are!

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Get your motivation on & Commit to your check-ins! Post a pic (of anything!) on Instagram each day & use hashtag #TeamLSF. Posting helps you stay accountable, inspires all the LSF girls & gives you more chances to win prizes. Start right now ? Post your #LSFMadeItMonday goal/update on IG.

Total Time: 12 Minutes

Boo-ty Challenge | Week 1, free daily workouts, weekly workout schedule, daily workouts, daily workout schedule, free workouts, daily workout at home, workout at home, at home workouts

x10 Squats 

Complete Video  x2 

You know our SUPER CUTE pineapple heart LSF leggings? They’re a collaboration with Katie’s FAVORITE legging brand ever, Goldsheep Clothing and she is taking over their IG page today sharing Fall recipes and other fun! @GoldSheepclothing (pssst…the make the snapchat ghost ones Katie is wearing too!)

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Break it Up

Remember, you don’t have to do it all at once. You can break up your workouts throughout the day to make them fit your schedule! For example, do the Hot Body Sweat Guide in the morning and these moves at night. Or if you can’t get through all of the squats at once, do 5 at a time until you finish all 20!

NEW WARM UP ROUTINE!

I’ve been wanting to share this video with you girls for SO long! If you have the Hot Body Sweat Guide, you’ve seen these moves before, but now you can do them with me!

Total Time: 5 Minutes

Boo-ty Challenge | Week 1, free daily workouts, weekly workout schedule, daily workouts, daily workout schedule, free workouts, daily workout at home, workout at home, at home workouts

x10 Sump Squats

Boo-ty Challenge | Week 1, free daily workouts, weekly workout schedule, daily workouts, daily workout schedule, free workouts, daily workout at home, workout at home, at home workouts

x20 Bridge Hip Lifts

Boo-ty Challenge | Week 1, free daily workouts, weekly workout schedule, daily workouts, daily workout schedule, free workouts, daily workout at home, workout at home, at home workouts

x20 Alternating Lunges

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Wake Up Those Buns!

One of the biggest things I hear girls saying is that they don’t feel it in their booty when they squat. They only feel their legs working. You’ve got to activate or “wake up”  your glutes if you want them to work!

Checkout this blog post and watch the video below to practice these exercises to do before you work those buns.

Total Time: 10 Minutes

Boo-ty Challenge | Week 1, free daily workouts, weekly workout schedule, daily workouts, daily workout schedule, free workouts, daily workout at home, workout at home, at home workouts

x15 squats

Complete Video x1 (getting comfortable with the moves)

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HIIT Me With Your Best Shot

HIIT (High Intensity Interval Training) not only burns crazy calories, it also helps build your fast twitch muscle fibers so you can get strong and faster!

Total Time: 25 Minutes

Boo-ty Challenge | Week 1, free daily workouts, weekly workout schedule, daily workouts, daily workout schedule, free workouts, daily workout at home, workout at home, at home workouts

x15 Sumo Squats

x10 Side Lunge (each Side)

xComplete x4 rounds 

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Kicking-Off the Weekend!

Post a fun picture on Instagram to show your team what fun stuff you’re up to this weekend!! #TeamLSF – Tag @lovesweatfitness

Total Time: 10 Minutes

Boo-ty Challenge | Week 1, free daily workouts, weekly workout schedule, daily workouts, daily workout schedule, free workouts, daily workout at home, workout at home, at home workouts

x20 Squats

Boo-ty Challenge | Week 1, free daily workouts, weekly workout schedule, daily workouts, daily workout schedule, free workouts, daily workout at home, workout at home, at home workouts

x20 Donkey Kicks

Boo-ty Challenge | Week 1, free daily workouts, weekly workout schedule, daily workouts, daily workout schedule, free workouts, daily workout at home, workout at home, at home workouts

x20 Reverse Lunges (each Leg)

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Freakin’ Weekend

Are you having the best weekend ever!? I mean.. it might hurt to sit down after all these squats, but at least you can feel it working! ?

Total Time: 12 Minutes

Boo-ty Challenge | Week 1, free daily workouts, weekly workout schedule, daily workouts, daily workout schedule, free workouts, daily workout at home, workout at home, at home workouts

x25 Squats

Complete Video 2x 

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Calling All Basic Babes

On Sundays we prep & rest, but this week, since it’s a challenge and all, we are giving you a few super basic moves you can do on the couch.

Before you get to cozy, grab your phone, set your time to 1 minute and get ready to SQUAT!! See if you can do more than on Monday. When you’re done,  throw on your fave Netflix show and try out this Basic Witch Workout.

**NEW** Basic Witch Workout

Basic Witch Workout

Total Time: 15 Minutes

 

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