It’s here!!! Our Summer Shape Up Series is officially starting tomorrow morning and we’re so excited you’re doing it with us! You should be crazy proud of yourself right now. You’ve taken the first step to the healthy, happy, confident life you deserve and with your team by your side, we know you can do it!
Before you start make sure you DOWNLOAD your SSU Sweat Starter Kit and read it! It’s got everything you need to know to make the next 8 weeks the most incredible weeks of your life! Then checkout this other goodness so you’re ready to go!



**Follow the workouts below. The times and round are suggestions. If you need more time, take it! If you can do more rounds, do them! You do you babe! If you have the Hot Body Sweat Guide see the second option for your daily workout.
Booty Babe
Workout Time (30+ minutes)
3 Rounds of the Exercises Below
Or
1 Round Warm up + HBSG W1D1
Bridge Hip Lift x20
Place feet hip distance apart and press heels into the floor. Tuck pelvic and press hips toward the sky engaging your glutes. Lower to hover & repeat.
Curtsey Squat x15 each side
Stand up straight and cross one leg behind the other. Lower into squat position, sitting hips back and down. Push through the standing heel to come back to standing. Repeat.
Reverse Leg Lift x15 each side
Hinge forward stepping one foot back and bringing weight into the heel of your front foot. Engage your core and glutes and lift back leg squeezing booty at the top. Lower & Repeat.
Grand Plié Jack x15
Start in a wide squat, heels in, toes pointed out. Push off the toes to explode up, bringing feet together and center then landing softly with weight in heels at starting position.
Love Handles + Thighs
NEW Barre Bootcamp Video –
COMMENT on YouTube Video w/ “SSU Day 2!” when you are done 🙂
Time (30+ minutes)
Video x4
OR
Video 2x + HBSG W1D2
Outfits: Victoria Sport
Abs + Arms
Workout Time (20-30 minutes)
3 Rounds of the Exercises Below
OR
HBSG W1D3 + 1 Round of the Exercises as a BONUS
Forearm Plank x30seconds
Shoulders stack over elbows with forearms firmly pressed into the floor. Step back onto your toes, keep your pelvic tucked & hips low. Squeeze your abs to keep them locked in
& breathe! *option to drop to knees as needed.
Oblique Crunch x15 each side
Come onto your side body with feet slightly in front of you. Engage your core to lift your legs up, bending your knees toward your chest.
Army Crawlers x10
Start in a plank. Lower down to your right forearm, then left. Push through your right hand, then your left, to return to full plank position. Repeat, starting on opposite side
Rainbow Twist x20
Start seated on the floor, lean back slightly keeping your chest lifted and core tight. Bring your hands together lifting arms up and over as you twist side to side.
Lazy Push-Ups x8
Start in full plank, push-up position. Bend your elbows to lower all the way to the floor. Engage your core and entire body to press back to full plank.
Cardio Sweat Sesh
Workout Time (30-60 minutes)
Your Choice LISS Cardio
OR
HBSG W1D4 + Bikini Ab Ladder
Grab your board, go for a hike, jump in the ocean or take a fun class. The goal is to get your body moving and heart rate up at a consistent pace for 30-60 minutes.
Giveaway Tomorrow!
We are doing a special giveaway to celebrate our first week of the Summer Shape Up! You DO NOT want to miss this! Here’s what you can do to be in the mix to win!
- Turn on Post Notifications for Love Sweat Fitness (This is how you can be the first to know when new good things drop)
- Go to @LoveSweatFitness
- Tap three dots in the top right
- Select “Turn on Post Notifications”
- Like & Comment on the posts asap
- Keep and eye out for the giveaway post on Friday 13th. (Making this a way less scary day! 😁)
Full Body
Workout Time (30+ minutes)
3 Rounds of the Exercises Below
OR
1 Round of the Exercises Below + HBSG W1D5
Plank Knee Drives x15 each side
Start in high plank. Engage your core and bend your knee driving it toward your armpit.
Reverse Lunge Twist x15 each side
Step one leg back, keeping your front knee stacked over the ankle. Twist to rotate over the front knee then push through front heel to stand, bringing the back leg to meet the front.
Tricep Dips x15
Start with straight arms, seated on the floor hips raised. Bend your elbow to lower yourself to the floor until elbows are at 90 degrees. Press into your hands to straighten your arms and come back to starting position.
Surfer Girl x20
Start in a lunge at an angle. Explode up switching the front leg to the back as you turn to face other angle.
Cardio
Workout Time (30-60 minutes)
Your Choice LISS Cardio
OR
Bikini Ab Ladder + HBSG W1D6
Get your dance on, go for a hike, jump in a pool, grab your bike or take a yoga class. Just have some fun getting your sweat on! The goal is to get your body moving and your heart rate up at a consistent pace for 30-60 minutes.
Sooooooo exited yall gonna crush this!!!!!!!
YAAAS
Hi!!! I’m super new LSF. Where are the videos found? And if we did not purchase the hot body guide, we only do the moves listed, right?
Thanks!!!
I’d like to know this too, I thought it was supposed to be 8 weeks of free workouts
Hi Janell…it is 8 weeks of free workouts. I would suggest reading your Sweat Starter kit that was sent to you when you signed up. It has all the details on how it works. There is a new schedule every single week, it’s not all sent at once 🙂
I’m new too! Also not sure where to find the videos
Hi Erin, all the workouts are listed under each day of the week. Some days are videos, others are moves shown as GIFs. Follow along with each day and you will be good to go 🙂
Hi Chelsea! Yes, you do the workouts listed under each day 🙂 There is a new schedule each week. If the video isn’t live on YouTube yet, it will say “NEW” and when it will be posted to the blog.
So, if we don’t have the hot body guide, we just do the moves listed?? I’m also new to this and slightly confused. I’m also a little confused on Sunday’s workout? Is there a video for that one??
Yep! Exactly 🙂 follow along with the moves or videos on each day. Sunday is a rest day for you to stretch and foam roll.
Hey Chelsea my name is breana! If your not a part of a team yet your welcome to dm me on insta and become part of our team Vibe Tribe! @breanalsf welcome to lsf your gonna love it!
There’s more videos that I will be following on YouTube. Just following this plan.
New videos will be added every week
The videos are uploaded to YouTube every Monday and will then be added to the weekly workout blog post. Subscribe to the YouTube so you don’t miss them 🙂
On Friday it says to the video 1-2 times does this mean do the works listed below needed be done 1-2 times?xx soooo excited for this!!!
Hey! Yes, the full set of workout moves 1-2x 🙂 cant wait to get started!
Thank you Katie!!❤️❤️
So, I have the HBSG. Do I do the extra workouts and the HBSG or just what is in pink? I want to make sure I am doing it right!
Hey Morgan! Start w/ what is listed for the HBSG first for sure, then if you feel up to it, add in the extra workouts for the day 🙂
PERFECT! Thank you so much! Can’t wait!
So excited for tommorow and the next 8 weeks!! Thanks so much; I really needed this!! Also, for those of us doing the free challenge, do we not do the sweat guide workouts on top of the ones you provided? Do we have to pay to do the extra workouts from the sweat guide?
Hey Victoria! Yay! SO excited to get started. If you don’t have the Sweat Guide, then you would just do the workouts listed. For the girls with the guide, you start w/ the guide first and then add these workouts for the best results and most fun 🙂
Ok! Thanks so much! I don’t have the guide, but I will think about getting it in the future!
Hi Katie, thanks so much for the effort you have put into this monumental 8 week plan. I’m so looking forward to getting going! I’ve just two questions; you put in the daily workout and say, for example, 3 times, then say for ‘Hot body babes, do this 1x before sweat guide workout (which I have). Does this mean to do the workout 4x in total+ HBSG?
Also for Saturday it’s LISS (also in HBSG) so add in bikini abs ladder, so is it 30-60 mins cardio + abs ladder, or 2×30-60 mins cardio + abs ladder?
thanks
Hey Claire! So excited to do the SSU with you 🙂 So if you are doing the HBSG, just do the workout here 1x and then do the Sweat Guide. If you are feeling extra strong, you can add more of the workout here.
For Saturday it’s just 30-60 min cardio and abs ladder.
xoxo
thanks Katie – sending love all the way from Leicestershire, England!!
xoxoxo
SOOOOOO stoked!!
Katie, I typically work out first thing in the morning – no time to eat 1 hour before and allow it to digest. What do you suggest I eat AFTER the workout to get the most out of it? — Thank you!! #teamlsf #lookinfineformywedding2018
Protein for sure post workout! Could be just powder and water, shake, etc. Check out the LSF Hot Body Meal Plan too, it breaks all of this down. Excited for your wedding, congrats!
Another question(sorry to bother you): could cardio be as simple as doing a few of your workout videos or learning a dance routine? Also, thanks for the simple setup! With the videos, I can do them offline with no data outside after my run, so thanks!
Totally! Dance is great cardio 🙂
Okay, thanks!
Can’t wait to get started! Add me on insta @jessdoeslsf ! 🙂
So totally new! So happy to be here! My question is what is the LISS Cardio? do you have these videos on your youtube channel?
LISS stands for Low Intensity Steady State, this is exercises such as walking, swimming, stairs, etc. You should be elevating your heart rate, but not breaking a serious sweat.
Thank you! I figured that out after I was looking it up lol 😆 So excited to start 💪🏼