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!

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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***

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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!

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.

Be a Fabletics VIP with me!

Fabletics was one of the very first brands I ever worked with when I started LSF and I have been a fan for years! I’m telling you, their leggings are everything! Everyone I’ve ever given a pair too is in love. They just hold you in all the right places so you can get your sweat on without worrying about anything rolling out.

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 

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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.

3 Chia Recipes to help you Debloat!

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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!

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Cindy
Cindy
2 years ago

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

Lucy
Lucy
2 years ago
Reply to  Cindy

Its low intensity cardio like jogging, walking,..

Team LSF
2 years ago
Reply to  Cindy

Oh it’s explained under Thursday when you see it for the first time in the challenge. xo

lois
lois
2 years ago
Reply to  Cindy

Low Intensity Steady State Cardio

Annaleis
Annaleis
2 years ago

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

candy wood
candy wood
2 years ago

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

Crystal
Crystal
2 years ago
Reply to  candy wood

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

https://youtu.be/OMwufNAdn7s

Yuval Hecht
Yuval Hecht
2 years ago

Hello. Whats HBSG?

Crystal
Crystal
2 years ago
Reply to  Yuval Hecht

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

Crystal
Crystal
2 years ago

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

Abby
Abby
2 years ago
Reply to  Crystal

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

Crystal
Crystal
2 years ago
Reply to  Abby

Thanks so much!

Crystal
Crystal
2 years ago
Reply to  Abby

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
Sara
2 years ago

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

Sacha
Sacha
2 years ago
Reply to  Sara

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

Sara
Sara
2 years ago
Reply to  Sacha

Thank you!

Tyng
Tyng
2 years ago

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

Capri Moreno
Capri Moreno
2 years ago
Reply to  Tyng

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

Michelle
Michelle
2 years ago

I LOVE how you show a modified version of each move! ????? It helps so much!

Cassandra
Cassandra
2 years ago

Is there anyway to get these ad a print out?

Team LSF
2 years ago
Reply to  Cassandra

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

Divya
Divya
2 years ago

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

Team LSF
2 years ago
Reply to  Divya

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”

Haley Patricia-Ann Waite
Haley Patricia-Ann Waite
2 years ago

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!

Team LSF
2 years ago

Yes you can girl! So happy this helps!

Bethany
Bethany
2 years ago

I am totally a video person, do you have specific videos or video playlists for each week? That would make it so much easier.

Team LSF
2 years ago
Reply to  Bethany

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 🙂

Chanellr
Chanellr
2 years ago

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.

Inès
Inès
2 years ago

Can anyone tell me if it really work ? And when did you notice the first effect ?

Anne
Anne
2 years ago

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 »

Andria
Andria
1 year ago

It shows Each Move 10x (on each side) – Repeat x3 on Thursday, but I do not see any workouts there.

Team LSF
1 year ago
Reply to  Andria

They’re there, but you’ll get the exclusive step-by-step moves in the app.

Melissa
Melissa
1 year ago

Question, do you want us to do the video workouts plus the daily 10?

Team LSF
1 year ago
Reply to  Melissa

IF you are using the app you can decide! You will still always have moves in the app too!

Amy M.
Amy M.
1 year ago

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.

Team LSF
1 year ago
Reply to  Amy M.

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.

Amy M.
Amy M.
1 year ago
Reply to  Team LSF

Oh okay. It is just confusing because this is all new.

Rach
Rach
1 year ago
Reply to  Team LSF

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!

Team LSF
1 year ago
Reply to  Rach

Hi Rach, thanks for the feedback. Please do email support@lsfold.local so we can help out! Love the suggestion 🙂

Heather Ingram Bray
Heather Ingram Bray
1 year ago

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…

Team LSF
1 year ago

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.

Cassandra
Cassandra
1 year ago

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. ?

Team LSF
1 year ago
Reply to  Cassandra

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.

Kevin Foster
Kevin Foster
1 year ago

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.

Sami
Sami
1 year ago
Reply to  Kevin Foster

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.

Team LSF
1 year ago
Reply to  Kevin Foster

Hi Kevin, please send an email to support@lsfold.local so we can help out!

Becca Schmid
Becca Schmid
6 months ago

Where do we find the Daily 10 in the App? I’m having trouble and so excited to start tomorrow!

Team LSF
6 months ago
Reply to  Becca Schmid

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!

Jenni Throop
Jenni Throop
6 months ago

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.

Team LSF
6 months ago
Reply to  Jenni Throop

Hey Jenni! You can check out the SSD playlist by searching “Love Sweat Fitness” on Spotify!