Refresh in 21 | Week 3

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It’s the last week of the Refresh in 21 Challenge! Wild. You know what that means? This week is crunch time (literally AND figuratively 😘). It means this is the week where you really have to choose what you want for your life. Because if now isn’t the time you overhaul your habits to become who you want to be….then WHEN?!

No no, girl, no more waiting. THIS IS YOUR TIME! So take a look at this week’s schedule and plan out when you’re going to get your Daily 10 in each day. We all have ten minutes!

And if you’re new to the whole Daily 10 thing? First of all…Hiiiiiii! I’m so excited you’re here! Second: the LSF Daily 10 are the three moves you see under each day of the week (in gif form). All you gotta do is 3 sets of each move to complete your +/-10 minute workout. And you can get more deets on it here. 

Let’s get it 👊

Free weekly workout schedule at Love Sweat Fitness. Join my free January challenge today!

LSF Daily 10:  BOOTY

Each Move x10 / Each Side  | Repeat x3 (10 minutes)
 OR
 HBSG Legs & Booty Workout + LSF Daily 10

Reverse Lunges — Double Pulse Squat — Rainbows

#LSFMadeItMonday:

Share your goals for this final week of the refresh! Anything minor and/or major! Tag a babe or two to hold you accountable. 

       Free weekly workout schedule at Love Sweat Fitness. Join my free January challenge today!

LSF Daily 10:  ABS

Each Move x10 / Each Side | Repeat x3 (10 minutes)  + Belly Pooch Vid
 OR
 HBSG Arms + Abs Workout + LSF Daily 10

 Scissor Kicks — Side Plank Elbow Tap — Plank Reaches

#LSFrefresh:

 Treat yo’self Tuesday! Try one of our new snack ideas, and get all the healthy fats you need to keep you full and avoid cravings! Tag us and we’ll share some of our fave creations! 

Free weekly workout schedule at Love Sweat Fitness. Join my free January challenge today!

LSF Daily 10:  ARMS

Each Move x10 / Each Side  | Repeat x3 (10 minutes)
 OR
 HBSG Cardio Workout + LSF Daily 10

Army Crawlers — Dolphin Push-Ups — Spider Crunches on Knee

#LSFrefresh: 

We’re switching things up this week! Plank it out for as long as you can, snap a sweaty selfie, and tag a babe to go next! #LSFTagYoureIt

Free weekly workout schedule at Love Sweat Fitness. Join my free January challenge today!

LSF Daily 10:  ABS

Each Move x10 / Each Side | Repeat x3 (10 minutes)
 OR
 HBSG Cardio Workout + LSF Daily 10

Side Plank Elbow Tap  — Mermaid Crunches — Heel Taps

#LSFrefresh: 

Thirsty Thursday! 💧Try one of our OG LSF smoothies here! Share on IG and don’t forget to tag us!

Free weekly workout schedule at Love Sweat Fitness. Join my free January challenge today!

LSF Daily 10:  FULL BODY

Each Move x10 / Each Side | Repeat x3 (10 minutes)
+ New 7min Cellulite Workout Vid (uploaded to YouTube Monday)
 OR
 HBSG Full Body Workout + LSF Daily 10

Tricep Dips — Double Knee Taps — Squat Jumps

#LSFrefresh: 

Try whipping up something yummy with these 5 best foods for detoxing. Hint: lots of greens!

LSF Daily 10:  ABS + Arbs

Each Move x10  | Repeat x3 (10 minutes)
 OR
 HBSG Cardio Workout + LSF Daily 10
Spider Crunch  — Dolphin Crunches — Army Crawlers

#LSFrefresh: 

You guys!! We are so close! Let’s celebrate with one of our fave drinks, the LSF Rosemary Watermelon Marg! Cheers!

Free weekly workout schedule at Love Sweat Fitness. Join my free January challenge today!

LSF Daily 10:  SELF CARE DAY

 HBSG Self Love Day

#LSFrefresh: 

WOW! 21 days later and you babes are stronger than ever!! Submit your story, progress photos, etc HERE by next Sunday, February 3rd at 5pm PST. We can’t wait to hear about your #LSFrefresh experience!

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Giselle
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Giselle

Hi. You got Tuesday and Thursday mixed up. Thank you for the exercises and guidance.

Sarina
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Sarina

Katie. The spider crunch on the knee seems so hard 😣 I can’t figure out that move correctly. Please do this move in one of your YouTube videos to show me correct form🤗🤗🤗 your the best!

Ranzi
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Ranzi

I started doing this with challenge since January 2nd and i didn’t eat any junk food ever since and i’m seeing good results. I’ve lost around 5LBS so far but i did 14 days full body burn challenge while doing this challenge. But this is really good. I’m so happy about my collar bone is showing now haha and thank you so much Katie. You’re my inspiration

Katie Dunlop
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Katie Dunlop

So proud of you girl! Keep it up!

Michele
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Michele

If I’m a “subscriber”, do I get the daily 10 emailed to me? Just trying to plan for what’s next to my workout routine. Thanks!

Katie Dunlop
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Katie Dunlop

Yes! You will get a new weekly workout schedule every Sunday 🙂