Summer Shape Up Week 3

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

They say it takes 2 weeks to “feel it” and I know you girls are feelin’ it right now! And keep it going because it takes 3 weeks to create a habit so DON’T GIVE UP! If you can stay strong and push through this week you will be on your way to a healthier, happier you! And maybe even Mexico!!!


**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! If you have the Hot Body Sweat Guide see the second option for your daily workout.

week 3 summer shape up schedulesummer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

Booty
Workout Time (30 minutes)
Exercises x4 Rounds
 OR
1 round + HBSG W3D1
LIVE on IG at 2:15pm PST with MAJOR ANNOUNCEMENT!
summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3
Bridge Knee Pop x15

Lay on your back, knees bent. Push through your heels, lift your hips up toward the sky, keeping your pelvis tucked and your knees hip distance apart. Squeeze your glutes at the top then pop your knees outward, back to hip distance and lower to hoover

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3
Squat Lateral Kick x8/8 Each Side

Start with your feet hip distance apart and your weight in your heels. Keep your chest lifted and your core tight. Sit your hips back and down as you lower into a “seated” position (like sitting in a chair). As you push through your heels, squeeze your glutes to come back to standing and kick out to the side.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3
Reverse Leg Lift x15/15 Each Side

Hinge forward stepping one foot back and brining 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 3

Frog Jumps x15

Start in a sumo squat position with hands on the floor. Explode, jumping up with hands overhead, and land softly back in your squat. Repeat, moving as quickly as possible.

Try This Recipe!

I have 120+ of my favorite recipes in the Guiltless Nutrition| Lifestyle + Recipe Book and I wanted you girls who haven’t grabbed your LSF Plan yet to try one out! This an easy breakfast from the “Oats & Pancakes” section that will keep you full and satisfy a morning sweet tooth!

PS… have you seen the amazing exclusive recipes and workouts the girls with the LSF plan are getting every week!? So fun!summer shape up week 3, week 3 summer shape up, weekly workout schedule, meal plan, vegan breakfast recipe

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3
NEW Yoga Sculpt Abs Video
Time (30+ minutes)
New Video x3
OR
 Video 1-2x + HBSG W3D2

Check in w/ a Like & Comment on the video with how you’re feeling when you’re done!


summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

Sexy Toned Arms 
Workout Time (20+ minutes)
4 Rounds of the Exercises Below
OR
 1 Round of the Exercises as Warm Up + HBSG W3D3 + NEW SSU Bikini Ab Ladder

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

Standing Swimmers x20

Start standing with a slight bend in your knees hinging forward. Reach your right arm forward bringing your bicep to frame your ear and your left arm back along your side body. Switch and continue to repeat. 

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

Army Crawlers x8/8

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 3

Lazy Push-Ups x10

Start in a full plank position and keep your core tight as your lower yourself all the way to the ground to release. Press through your palms to come back to a starting plank position. Repeat.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

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 3

Love Handles + Thighs
Workout Time (30+ minutes)
Video Below x3
Or
Video x1 + HBSG W3D4 + SSU Bikini Ab Ladder

Outfits: Victoria Sport

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

No Squat Booty
Workout Time (30+ minutes)
Video Below 3x
OR
1x to warm up + HBSG W3D5

Make sure to check out my updated Weight Loss Story video on YouTube, too!

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

Full Body Sweat
Workout Time (20-30 minutes)
3 Rounds of the Exercises Below
OR
1 round to warm up + SSU Bikini Ab Ladder + HBSG W3D6

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

Grand Plié Squat x15

Start in a wide stance with your heels in and your toes facing out. Bend your knees to lower your hips in line with your knees. Press your knees behind you as you tuck your pelvis under, then push through your heels to straighten your legs and repeat.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

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 3

Reach & Pull x15 each side

Bring your feet to a warrior II stance. Reach back into reverse warrior then straighten your legs driving your elbow toward your hip and squeezing your abs.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

Lunge Jumps x20

Start in a lunge position with your right foot forward. Push off the ball of your food and jump up to switch legs, bringing the left foot forward. Land softly in a lunge position with your left foot forward. Repeat, alternating sides and moving as quickly as possible.

NEW Brunch Recipes!

Checkout these delish, totally LSF approved donuts and more recipes to help you #liveguiltless this summer and still have fun!

Healthy brunch recipe printable, healthy donuts, grain-free donuts, easy donut recipesummer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

Roll Out Rest Day
Stretch Time (15+ minutes)
Stretch, Foam Roll, Rest + HBSG W3D7

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3

If you haven’t gotten to the new video yet, watch it while you stretch/roll it out…

It takes 21 Days to create a new habit. Congrats babe!!!

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Suzie
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Suzie

So pumped for these workouts!!!

Angela
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Angela

Do you have any alternatives for the army crawler move? Those never feel good on my wrists, and I feel like I need to work slowly up to them. Any swaps would be appreciated! 💕

Tiasha
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Tiasha

What’s the new SSU Bikini Ab Ladder?

Allison
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Allison

I didn’t get it either and I have the HBSG as well

Ariana
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Ariana

For the standing swimmers for Wednesday’s workout, what’s the motion for switching which arm is forward? Do we keep the arms straight and go out wide or bend elbows bringing the weights to our shoulders then switch? I’m sure it’ll be a good exercise either way but I’d love to do it the way you intended! Thank you!

Jessica McIntosh
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Jessica McIntosh

You just swing your arms keeping them straight. With control of course. There is no bending.

Corinne
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Corinne

Lunge jumps are really hard for me, What would you suggest instead?

Tineall
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Tineall

Week 3 was awesome. Now I’m ready for more in week 4 😅💪🏼💕

Vanessa
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Vanessa

Hi! I have done the reverse leg lift a few different times and always have lower back pain during the exercise, any tips to avoid the pain?

Katie Dunlop
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Katie Dunlop

Hey Vanessa! Totally! Don’t lift your leg quite as high as you have been. That’s what will cause the lower back pain. It should be slow and controlled and all the movement coming from your booty. So just squeeze and only lift so high that you engage those muscles and then lower 🙂