Summer Shape Up Week 1

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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!

Workout Playlist Vol 1
SSU Workout Playlist
Beginner friendly fitness plan from Love Sweat Fitness!
Beginner Fit Tips
Key tips for winning Summer Shape Up!
How to Win the Prize

**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.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

Booty Babe
Workout Time (30+ minutes)
3 Rounds of the Exercises Below
Or
1 Round Warm up + HBSG W1D1

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1Love 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

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1Abs + Arms
Workout Time (20-30 minutes)
3 Rounds of the Exercises Below
OR
HBSG W1D3 + 1 Round of the Exercises as a BONUS

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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. 

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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. 

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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. 

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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! 😁)

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

Full Body
Workout Time (30+ minutes)
3 Rounds of the Exercises Below
OR
1 Round of the Exercises Below + HBSG W1D5

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

Plank Knee Drives x15 each side

Start in high plank. Engage your core and bend your knee driving it toward your armpit. 

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

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.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

 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.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

Roll Out
Stretch Time (15+ minutes)
Stretch, Foam Roll, Rest + HBSG W1D7
summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1

Psssst… You’re a champion! Way to crush week 1!

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Francesca
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Francesca

Sooooooo exited yall gonna crush this!!!!!!!

Chelsea
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Chelsea

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!!!

Janell
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Janell

I’d like to know this too, I thought it was supposed to be 8 weeks of free workouts

Erin
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Erin

I’m new too! Also not sure where to find the videos

Breana Ervin
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Breana Ervin

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!

Angelica
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Angelica

There’s more videos that I will be following on YouTube. Just following this plan.

Chloe
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Chloe

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!!!

Morgan
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Morgan

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!

Victoria Brooks
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Victoria Brooks

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?

Claire Waterfield
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Claire Waterfield

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

lovesweatbarb
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lovesweatbarb

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

Victoria Brooks
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Victoria Brooks

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!

Jess
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Jess

Can’t wait to get started! Add me on insta @jessdoeslsf ! 🙂

Giselle Ferguson
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Giselle Ferguson

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?