Free fitness challenge. Aaaahhh! You guys – It’s here! The Spring Slim Down Week 1 schedule is ready for ya with some surprises still to come!
Get ready for a CORETASTIC week!
This week we are putting a MAJOR focus on your core with lots of abs exercises to get you feeling strong so you can crush these next 4 weeks!
Everything You Need to Know
Get all the challenge deets HERE so you are ready to get your sweat on with TeamLSF tomorrow!
Post your “I’m In” graphic + Commit to your daily roll call check-ins
Post a you’re I’m in grahic & tag 3 friends to join you in the challenge. Each day, post a pic (of anything!) on Instagram & use hashtags #LSFspringslimdown + #TeamLSF. Posting daily helps you stay accountable, inspires all the TeamLSF girls & gives you more chances to win the GRAND PRIZE and all the other goodness!!!
***Remember, if you’re account is private we will not be able to see your posts***
Post your #LSFMadeItMonday inspo on Instagram! This is Week 1 Day 1 of our challenge and there is no better time to set new goals and share them with your team! The more love you give, the more support you’ll get!
How to Prep for the Challenge
I want you to own the next 4 weeks so you can feel stronger and more confident than ever! Get all my prepping tips to make this challenge a game-changer!
Booty Lift
Workout Time (20 minutes)
3 Rounds of the Exercises + Optional HBSG W1D1
*HBSG babes, do these moves x1 to warm up!
Lunge to Squat x 15 (each side)
Start in a lunge, knee stacked over ankle. Open into a wide squat and repeat.
Squat Jumps x15
Start in a wide squat, heels in, toes pointed out.
Push off the toes to explode up, landing softly with weight in heels.
Lateral Leg Lift x 15 (each side with or without bands?)
Bend one knee and lean into it, keeping weight in that heel.
Flex your foot and squeeze glutes to lift opposite leg out to the side..
Clam x 15-20 (each side w/ or w/o bands)
Come onto your side, knees bent.
Keep ankles together as you squeeze and open knees.
Spring Slim Down Sweat Jams!
Every month TeamLSF brings a new workout playlist to get you moving. This month’s has all the Spring Slim Down desert vibes to keep you motivated throughout the challenge.
5 Min. Poolside Crop Top Abs
Workout Time (20 minutes)
Video 4x + optional HBSG W1D2
*HBSG babes do 1-2 rounds of this video before your workout
When you finish the video, comment on YouTube with “i’m In!!”
Abs & Arms
Workout Time (20 minutes)
3 Rounds of the Exercises Below + Optional HBSG W1D3
*HBSG babes, add these moves as a third circuit to your workout
X Factor Crunch x 15 (each side)
Lay on your back, engage your core to lift and touch opposite hand to foot.
Dolphin Push-Ups x 15
Start in forearm plank with hands interlaced.
Lift your hips up toward the sky and lower back to forearm plank.
Oblique Jackknife x 15 (each side)
Come onto your side body with feet slightly in front of you.
Engage your core to lift your legs toward the sky and reach toward your toes
Tricep Dips x 15
Start in a reverse table top. Bend elbows to 90 degrees as yo lower your hips.
Press into your hands and squeeze your triceps as you straighten your arms.
Be a Fabletics VIP with me!
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The VIP program is MAJOR! If you like cute workout clothes and you want them for a good deal, this is it!
Checkout the deets below and sign up with me so you can sweat in style all spring long!
Abs & Cardio
Workout Time (30-60 minutes)
2 Rounds of the Exercises + 30-60 minutes LISS Cardio
Low Intensity Steady State Cardio (LISS) is a form of cardio where you stay at the same pace and intensity for the entirety of your workout. It’s typically 30-60 minutes at a moderate pace and includes exercises like walking, jogging, yoga, swimming or hiking.
Side to Side Scissor Kicks x20
With hands behind head or under tailbone, tuck your pelvic as you lower your legs.
Engage your core and cross your feet right over left and left over right.
Side Plank Hip Lifts x 15 (each side)
Start in side plank. Lift your hips up an inch and down an inch.
Bicycle Crunches x30
On your back, lift your shoulders off the mat to twist opposite elbow to knee.
NEW Hypothyroidism VLOG is LIVE!
Full Body Blast
Workout Time (20 minutes)
3 Rounds of the Exercises + optional HBSG W1D5
*HBSG babes, do these moves as a third round of exercises.
Plank Walks x16
From full plank, keep feet planted and walk right hand forward and inch, then left.
Move right hand then left back to starting.
Use an LSF booty band for added resistance!
Thread the Needle x15 (each side)
From side plank, thread your arm under opposite armpit as you lift your hips.
Rotate up to starting and repeat.
Lateral Lunge Jumps x10 (each side)
Start in a side lunge. Hop up and over to the other side, landing in a side lunge
Butterfly Reverse Crunch x15
Bring feet together, knees opened wide and hands behind head.
Exhale and crunch knees to elbows. As you lift your hips, begin to straighten your legs pushing toes toward the sky.
Bend knees and open and you lower back to start.
Meet My LSF Besties!
I know you’ve seen these babes in the new SSD Video and you’ll be seeing them a whole lot more throughout the challenge. Two more girls means two MORE smiles cheering you on, and two different body types to help keep you motivated to reach YOUR goals. Get the scoop on two of my besties here
Abs + Cardio
Workout Time (30-60 minutes)
2 Rounds of the Exercises + 30-60 minutes LISS Cardio
Plank Knee Taps x 15 (each side)
From forearm plank, keep core tight as you bend one knee at a time to “tap” the floor.
Double Leg Lifts x 20
Place your hands under your tailbone to support your lower back.
Lower legs as far down as you can without lifting your back.
Draw your belly in, exhale and lift the legs back up.
Butterfly Crunches x 15
Bring your feet together, knees open wide and hands behind your head.
Lift everything off the mat to meet knees and elbows in the middle.
3 Chia Recipes to help you Debloat!
I get a lot of questions about how I eat and what I eat, and aside from all the goodies I share in the HBMP and Guiltless Nutrition Guide, these are 3 recipes that will keep you full, help with digestion AND help you de-bloat.
Workout Time (15 minutes)
Prep & Stretch + optional HBSG W1D7
Meal Prep 101
Take 15 minutes to just stretch it out and foam roll today to recover.
Get the skinny on meal prepping. Believe me, it doesn’t have to mean hours carved out of your weekend or tiny glassware containers taking over your fridge. These are simple ways to make prepping work for you so you can stay on track!
@lovesweatfitness
So excited for this! What is “LISS Cardio” listed under Saturday?
Its low intensity cardio like jogging, walking,..
Oh it’s explained under Thursday when you see it for the first time in the challenge. xo
Low Intensity Steady State Cardio
#LSFspringslimdown!! #LSFteam❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤
you can not see Tuesdays workout I can see all the other workouts for the week expect Tuesdays
Here is Tuesdays workout linked below. You are supposed to do the video 3x.
https://youtu.be/OMwufNAdn7s
Hello. Whats HBSG?
I believe it is Hot Body Sweat Guide. It is a program you pay for I believe.
Is there a modification I can do for plank walks and tricep dips? I have bad wrists. Thanks
Instead of tricep dips I sometimes do Dumbbell Tricep Extensions. Try googling it!
Thanks so much!
I found another one that is similar it is called the tricep lift and press and it mimics the motion of the dip except you are standing.
Hey Katie, what is the 15 min workout on Sunday?
Just stretching and/or rolling out your muscles. I believe Sunday is supposed to be a rest-day.
Thank you!
Can you provide an alternative to Friday’s plank walks? I’ve been having issues with my wrist.
I have wrist problems too. I usually modify to planks on my forearms instead 🙂
I LOVE how you show a modified version of each move! ????? It helps so much!
Is there anyway to get these ad a print out?
We don’t have them set up to be a printable right now, but you can easily access the blog anytime or try to print the web page
Hello Katie, I am not able to see one week diet plan on this page. Do I have to do my own diet or you have mentioned it but I am not able to see it
Hey girl! We are sharing new recipes as part of the challenge and there are tons more on the blog and youtube. The Hot Body Meal Plan is a step by step 4 week meal plan you can purchase under “Join the Plan”
I’m really excited to start this and having been dealing with hypothyroidism for all of my life but just being newly diagnosed with it I’ve felt that no matter how hard I’ve worked or how much I’ve tried to learn about it I would just always be overweight. Watching your video has giving me more information on this part of my life and now I now I can make the changes. Again so excited!
Yes you can girl! So happy this helps!
I am totally a video person, do you have specific videos or video playlists for each week? That would make it so much easier.
Hi! The schedule is laid out with the moving gif images and videos. There are new videos coming out each week so as the weeks progress there will be more of them 🙂
Starting the lsf today, looking forward to these great exercise. I’m trying to stay in control of my fitness and losing a little bit of weight, I’ve been struggling since being diagnosed with hashimotos. I’m Hoping in the next week to down load your meal plan book.
Can anyone tell me if it really work ? And when did you notice the first effect ?
Hi TeamLSF! I’ve recently started following LSF in YT and I really love Katie’s workouts. I started combining it with my BodyBoss workout guide. And now, I plan to try the Spring Slim Down Challenge with BB to give me some additional sweat and self-love. HAHA It’s my first time to actually plan my workout everyday and it’s quite fulfilling – I felt more in control and I hope I can keep it up. I want to join the LSF community in IG, but I may not be able to invite some of my friends yet, because I want my… Read more »
It shows Each Move 10x (on each side) – Repeat x3 on Thursday, but I do not see any workouts there.
They’re there, but you’ll get the exclusive step-by-step moves in the app.
Question, do you want us to do the video workouts plus the daily 10?
IF you are using the app you can decide! You will still always have moves in the app too!
I’m noticing there is no daily 10 under Monday, but there is one under every other day including Sunday which is normally a rest day. I’m guessing they are one off on there.
Hi Amy. As it notes, you’ll be doing the video for the Daily 10 on Monday. If you have the free or premium app version, you can still access additional Daily 10 moves there.
Oh okay. It is just confusing because this is all new.
I really would like to purchase the app but I’m noticing that nothing loads for me such as the daily 10 on the app. It names the move but there isn’t any pic or video. I’m nervous to spend money if I can’t get it to load. I hope the bugs are worked out soon so I can buy!
Also, it would be nice to see a social portion of the app for LSF members to chat with each other and share progress. Just a suggestion!
Hi Rach, thanks for the feedback. Please do email support@lsfold.local so we can help out! Love the suggestion 🙂
Totally bummed the app will not work on any of my devices….. I can’t get the daily moves to open here it takes me to download the app…
Hi Heather, im sorry to hear you are having issues with the app. If you haven’t already, send an email to support@lsfold.local so we can help out.
Hi!! Anytime I try to access the SSD challenge in the app, the app crashes and I can’t see the videos. It’s also not showing the daily 10 for some reason. ?
Hi Cassandra, hopefully this is working now 🙂 we did make an update to the app. If not, email support@lsfold.local so we can help out.
Hi! My app doesnt have this weeks workouts uploaded. Only the ones ive completed. I have the daily 10, just not the full workout. So i went to the blog to try to access them from there, but it just takes me to a dign up page for the app which i already have, and I cant pass that.
I emailed the support team they said a new update should be out within the next day or two to fix that, because mine is doing the same.
Hi Kevin, please send an email to support@lsfold.local so we can help out!
Where do we find the Daily 10 in the App? I’m having trouble and so excited to start tomorrow!
Hey Becca! You can find the Daily 10 on the main dashboard in the app, as well as in the challenge section 🙂 Can’t wait to get started with you!
What is the best way to see/hear the SSD playlist? If I try and go through the LSF app it says I have to have a premium account on pandora.
Hey Jenni! You can check out the SSD playlist by searching “Love Sweat Fitness” on Spotify!