Free workout plan. 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!

**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.

Today’s Workout

Exclusive App Workout + Daily 10 in the App

Booty

Workout Time (30 minutes)

Video x3

 OR

1 round + HBSG W4D1

Today’s Workout

Exclusive App Workout + Daily 10 in the App

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 W4D2

summer shape up, lsf summer shape up weekly workout schedule

Today’s Workout

Exclusive App Workout + Daily 10 in the App

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.

Today’s Workout

Exclusive App Workout + Daily 10 in the App

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

Today’s Workout

Exclusive App Workout + Daily 10 in the App

Barre Bootcamp

Workout Time (30+ minutes)

Video Below 3x

OR

1x to warm up + HBSG W4D5

Today’s Workout

Exclusive App Workout + Daily 10 in the App

Saturday Sculpt

Workout Time (20-30 minutes)

Video x3

OR

1 round to warm up + SSU Bikini Ab Ladder + HBSG W4D6

Today’s Workout

Exclusive App Workout + Daily 10 in the App

Prep + Stretch

Foam Roll + Stretch (15 minutes)

OR

 SSU Bikini Ab Ladder + HBSG W4D7

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