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!

**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.

Roll Out

Stretch Time (15+ minutes)

Stretch, Foam Roll, Rest + HBSG W1D7

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