Summer Shape Up Week 4

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

 

Oh hiiiiii Summer Shape Up Week 4! This week is so exciting because… “In 4 weeks you see it!” If you haven’t already, after this week you will start to not only feel stronger and more toned, but you’ll start to see the changes in your body too! Take 1/2 way progress pictures abnd measurements at the end of the week and get ready to feel AMAZING!

 

ssu weekly workouts, summer shape up weekly workout schedule

**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.

ssu weekly workouts, summer shape up weekly workout schedule


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

Booty
Workout Time (30 minutes)
Video x3
 OR
1 round + HBSG W4D1

Grab your booty bands babe!

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 3
NEW 100 Calorie Dance Cardio Workout w/ Ali!
**Video Posted to YouTube on Monday July 30th**
Time (30+ minutes)
New Video x4
OR
SSU Bikini Ab Ladder +  Video 1-2x + HBSG W4D2summer shape up, lsf summer shape up weekly workout scheduleCheck in w/ a Like & Comment on the video with your favorite move when you’re done!


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

Toned Arms + Abs
Workout Time (20+ minutes)
4 Rounds of the Hot Body Sweat Guide Workout Below👇
OR
HBSG W4D3 + NEW SSU Bikini Ab Ladder

This week is your time to see all of the amazing changes you have been working so hard for. So, I’m giving you an exclusive full day workout from the LSF Hot Body Sweat Guide! If you don’t already have the guide, do this workout today. I can’t wait for you to see how strong you feel afterwards.

Pssst when you buy your LSF plan w/ the amazing Summer Sweat Bundle Box , you are going to save over $95! It’s the perfect time to join the plan before the bundle deal is over.

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

HIIT It! 
Workout Time (20+ minutes)
Exercises Below x4
45 seconds each w/ 15 second break in between
Or
HBSG W4D4 + SSU Bikini Ab Ladder
summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1
Standing Swimmers

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 1
Lunge Jumps 

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.

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

Lay on your back and bring your hands gently behind your head with your elbows out wide. Bend your knees to a 90 degree angle and engage your core. Lift your shoulders off the mat and extend your left leg out long to hover as you twist your right elbow to your left knee. Switch sides and continue alternating right to left.

summer shape up series, love sweat fitness summer shape up 8 week challenge week, summer shape up week 1
Sumo Squat Alt. Side Kicks 

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. Repeat kicking to the other side.

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

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
Barre Bootcamp
Workout Time (30+ minutes)
Video Below 3x
OR
1x to warm up + HBSG W4D5

Outfits: Victoria Sport

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

Saturday Sculpt
Workout Time (20-30 minutes)
Video x3
OR
1 round to warm up + SSU Bikini Ab Ladder + HBSG W4D6

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

Prep + Stretch
Foam Roll + Stretch (15 minutes)
OR
 SSU Bikini Ab Ladder + HBSG W4D7

ssu weekly workouts, summer shape up weekly workout schedule

5
Leave a Reply

avatar
3 Comment threads
2 Thread replies
1 Followers
 
Most reacted comment
Hottest comment thread
5 Comment authors
TineallRayelle LebretonSuzieMelHanne Recent comment authors
  Subscribe  
newest oldest most voted
Notify of
Hanne
Guest
Hanne

Hi, loving the summer shape up challenge!! I have a small question on the HBSG on day 3: is it four times each round or two times each round (like round 1- round 2 – round 1 – round 2)?
And are the 10 min sprints after each round or just once at the end? Can’t wait to try it though, thanks!

Rayelle Lebreton
Guest
Rayelle Lebreton

Also wondering how that is supposed to work…did you find out?

Tineall
Guest
Tineall

It depends on which week it is. Do you have the guide? The reps/times are detailed at the beginning of each week.

Mel
Guest
Mel

Hey ladies!
I am loving how I am feeling doing the summer shape up series! However an old lower back injury is playing up and I missed the last two days of last week resting it.
I am wondering with the planks etc. this week if there are any tips you can give me to just be a bit mindful of my back? Should I do these exercises from my knees?
It is starting to feel better and I want to keep going I just don’t want to make it angry haha!

Suzie
Guest
Suzie

I love this weeks fitness plan!!! Thanks for the Hot Body Sweat Guide Workout!!!