Spring Slim Down Week 1

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Get ready for a CORETASTIC week!

Aaaahhh! You guys – It’s here! The Spring Slim Down Week 1 schedule is ready for ya with some surprises still to come! 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***

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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!

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Booty Lift
Workout Time (20 minutes)
3 Rounds of the Exercises + Optional HBSG W1D1

*HBSG babes, do these moves x1 to warm up!

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Lunge to Squat x 15 (each side)

Start in a lunge, knee stacked over ankle. Open into a wide squat and repeat.

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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.

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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..

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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.

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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!!”

 

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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
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X Factor Crunch x 15 (each side)

Lay on your back, engage your core to lift and touch opposite hand to foot.

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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.

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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.

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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.

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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!

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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.

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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.

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Side Plank Hip Lifts x 15 (each side)

Start in side plank. Lift your hips up an inch and down an inch.

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Bicycle Crunches x30

On your back, lift your shoulders off the mat to twist opposite elbow to knee.

 

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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.

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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!

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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.

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Lateral Lunge Jumps x10 (each side)

Start in a side lunge. Hop up and over to the other side, landing in a side lunge.

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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. 

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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
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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.

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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.

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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.

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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.

 

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 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!

Leave a Reply

27 Comments on "Spring Slim Down Week 1"

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Cindy
Guest

So excited for this! What is “LISS Cardio” listed under Saturday?

Lucy
Guest

Its low intensity cardio like jogging, walking,..

lois
Guest

Low Intensity Steady State Cardio

Annaleis
Guest

#LSFspringslimdown!! #LSFteam❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

candy wood
Guest

you can not see Tuesdays workout I can see all the other workouts for the week expect Tuesdays

Crystal
Guest

Here is Tuesdays workout linked below. You are supposed to do the video 3x.

https://youtu.be/OMwufNAdn7s

Yuval Hecht
Guest

Hello. Whats HBSG?

Crystal
Guest

I believe it is Hot Body Sweat Guide. It is a program you pay for I believe.

Crystal
Guest

Is there a modification I can do for plank walks and tricep dips? I have bad wrists. Thanks

Abby
Guest

Instead of tricep dips I sometimes do Dumbbell Tricep Extensions. Try googling it!

Crystal
Guest

Thanks so much!

Crystal
Guest

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.

Sara
Guest

Hey Katie, what is the 15 min workout on Sunday?

Sacha
Guest

Just stretching and/or rolling out your muscles. I believe Sunday is supposed to be a rest-day.

Sara
Guest

Thank you!

Tyng
Guest

Can you provide an alternative to Friday’s plank walks? I’ve been having issues with my wrist.

Capri Moreno
Guest

I have wrist problems too. I usually modify to planks on my forearms instead 🙂

Michelle
Guest

I LOVE how you show a modified version of each move! 💪🏼💗👊🏼 It helps so much!

Cassandra
Guest

Is there anyway to get these ad a print out?

Divya
Guest

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