Week 1 Workout Schedule | Summer Shape Up

Week 1 Workout Schedule | Summer Shape Up

I am SO excited to kick off this years Summer Shape Up series with you! YAY!!!!!! Every week you will get your Weekly Workout Schedule sent to your e-mail so you can be ready to sweat. Make sure to read the Welcome Blog Post BEFORE starting this week. It has everything you need to know so you are ready to take on the Week 1 Workout Schedule | Summer Shape Up Series 2017!

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Each week you will get tons of amazing workouts, some will be brand new SSU videos, others will be written workouts w/ GIFs. You will also have my favorite delicious healthy recipes to get your eating game on point. Also! Don’t forget to check in daily on Instagram w/ #LSFSummerShapeUp to motivate yourself, other LSF girls & of course it’s the only way to get entered to win the crazy good prizes from Lorna Jane & LSF! The more you share on Instagram the more chances to win. We love seeing all the @lsf_yourname accounts, talk about serious motivation.

We are starting off strong, so let’s do this!

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Day 1 is here and we’re ready to get moving! Make sure you do these things before you start so you’re ready for the next 4 weeks!

  1. Post your “I’m In” graphic and tag @LoveSweatFitness @LornaJaneUS and hashtag #LSFSummerShapeUp Get the graphic here to post to Instagram.
  2. Take your “BEFORE” or starting point picture today so you have a clear picture of the amazing changes you will make over these 4 weeks
  3.  Grab the Summer Shape Up Bundle This will give you the entire 4 week meal plan, 8 week sweat guide, LSF water bottle & a tank from the shop at a major discount just for you girls! This is be your best tool to seeing serious results and getting you one step closer to that AMAZING grand prize!

The Workout

Cardio Sweat Sesh

Hey Summer Shape Up Babes! We’re kicking things off with a little cardio to help condition your body and get you ready for the next four weeks!

In the Hot Body Sweat Guide, LISS cardio is a SUPER important part of your week. It’s one of the best ways to burn fat and build endurance. This type of cardio gets your heart rate up to a moderate level you can maintain for a longer period of time.

Spend 30-60minutes walking, jogging, swimming, or anything you love that gets your heart pumpin’

LIVE w/ Katie

4:00pm PST – Ask me ANYTHING! This is you time to get all your SSU questions answered by Katie LIVE on Instagram!

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7 Days of Smoothie Bowls from Lorna Jane!

LJ has SO many amazingly delicious and nutritious recipes on her site! You’ll be set for the week with these recipes! Just remember, even though it’s super healthy, fruit is high in sugar and it’s important to balance how much you have each day. That’s where the HBMP comes in!

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The Workout

Toned Legs & Thigh Slimming Beach Workout

Follow 3 new #TeamLSF babes on Instagram & Comment on their last post w/ some motivation!

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Try this super simple recipe for dinner tonight! This is my go-to every week and you can totally make it vegetarian too! I also like to spice it up with lots and lots of HOT salsa!? Get the recipe HERE

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Have you checked out the LSF Sweat Jams? 

New playlists every month so you can get you sweat with good music! Click  below to get Katie’s latest Summer Shape Up Sweat Jams

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Abs aren’t made in the kitchen, but they are 100% defined by it! 

I always hear girls say they’ve been working hard and eating healthy,  but aren’t physically seeing any changes. It’s usually because nutritional balance is off. The LSF Hot Body Meal Plan is going to be the best way to find the right balance and guarantee you see the results you’re looking for without sacrificing enjoying delicious meals!

Download your guide and get ready to see those abs poppin’ babe!Week 1 Workout Schedule | Summer Shape Up, summer shape up series, weekly workout schedule, free daily workouts, daily workout, daily workouts, lorna jane summer shape up, lsf summer shape up series, summer shape up challenge

The Workout

Work those abs…

Army Crawlers x 10

 .Week 1 Workout Schedule | Summer Shape Up, summer shape up, free daily workouts, daily workouts, weekly workout schedule, summer shape up challenge, free challenge, at home workouts, workouts for women, lorna jane, love sweat fitness, hot body sweat guide,

Bicycle Crunches x30 (alternating right to left)

Week 1 Workout Schedule | Summer Shape Up, summer shape up, free daily workouts, daily workouts, weekly workout schedule, summer shape up challenge, free challenge, at home workouts, workouts for women, lorna jane, love sweat fitness, hot body sweat guide,

Oblique Jackknifes Complete x15 (each side)Week 1 Workout Schedule | Summer Shape Up, summer shape up, free daily workouts, daily workouts, weekly workout schedule, summer shape up challenge, free challenge, at home workouts, workouts for women, lorna jane, love sweat fitness, hot body sweat guide,

Mountain Climbers Complete x30Week 1 Workout Schedule | Summer Shape Up, summer shape up, free daily workouts, daily workouts, weekly workout schedule, summer shape up challenge, free challenge, at home workouts, workouts for women, lorna jane, love sweat fitness, hot body sweat guide,

Repeat 3-4 times

4 Ingredient Chicken Dippers

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How YUM do these look? It’s a healthier version of chicken fingers that are SO easy to make! Get the full recipe HERE

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The Workout

HIIT Cardio

If you have the guides, you are already familiar with HIIT. It stands for High Intensity Interval Training. This is when you push as hard as you possible can for a short period of time with quick rests in between. It is one of the most effective ways to burn calories in a short amount of time and train your body to burn all day long!

Alternate between 30 seconds of sprints and 30 seconds walking on a treadmill or outside for 10-15 minutes. You can also try my at-home HIIT workouts on YouTube

Add the ARMS | LIVE 6pm PST

Join Katie LIVE on Instagram for this arms workout at 6pm PST

Tricep Dips x15

Week 1 Workout Schedule | Summer Shape Up, summer shape up, free daily workouts, daily workouts, weekly workout schedule, summer shape up challenge, free challenge, at home workouts, workouts for women, lorna jane, love sweat fitness, hot body sweat guide,

Dolphin push-ups x10

Week 1 Workout Schedule | Summer Shape Up, summer shape up, free daily workouts, daily workouts, weekly workout schedule, summer shape up challenge, free challenge, at home workouts, workouts for women, lorna jane, love sweat fitness, hot body sweat guide,

Lazy push-ups  x5

Week 1 Workout Schedule | Summer Shape Up, summer shape up, free daily workouts, daily workouts, weekly workout schedule, summer shape up challenge, free challenge, at home workouts, workouts for women, lorna jane, love sweat fitness, hot body sweat guide,

Army Crawlers x10

Modify

Week 1 Workout Schedule | Summer Shape Up, summer shape up, free daily workouts, daily workouts, weekly workout schedule, summer shape up challenge, free challenge, at home workouts, workouts for women, lorna jane, love sweat fitness, hot body sweat guide,

Full Exercise

Week 1 Workout Schedule | Summer Shape Up, summer shape up, free daily workouts, daily workouts, weekly workout schedule, summer shape up challenge, free challenge, at home workouts, workouts for women, lorna jane, love sweat fitness, hot body sweat guide,

Repeat 3-4 times

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We all need healthy snacks that are easy to grab and go. These are my absolute favorite easy snacks that will keep you full, energized and ready to take on your #LSFSummerShapeUp workouts! Get them ALL here

We CAN’T WAIT to pick a winner for this weeks SSU prizes, is it going to be you? Remember to post your daily check in’s #LSFSummerShapeUp because you are already lookin’ GOOD 🙂

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The Workout

 Core-tastic Abs + Love Handles Video 

Week 1 Workout Schedule | Summer Shape Up, fresh watermelon juice, best watermelon juice recipe, watermelon juice, watermelon recipes, how to debloat, best pre-workout drinkFresh Watermelon Juice

Summer in a glass! Watermelon is an AMAZING pre or post workout drink that is literally as easy as scooping and blending! See all the benefits watermelon has to offer you and get the recipe HERE

 

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The Workout

Back & Booty + Bikini Ab Ladder HBSG

SuperWOMANS x15

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Lazy Lizards x15

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Dolphin Tails x15

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Bird Dogs x 15 (each side)Week 1 Workout Schedule | Summer Shape Up, summer shape up, free daily workouts, daily workouts, weekly workout schedule, summer shape up challenge, free challenge, at home workouts, workouts for women, lorna jane, love sweat fitness, hot body sweat guide,

Repeat 3-4 times

Butternut Squash & Sausage Pizza

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No one said pizza couldn’t be healthy! I am obsessed with this recipe and make it every-time I’m craving pizza. Such a better option then ordering in! Get the recipe HERE

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You’ve been pushing it for the last week and it’s time for some serious R&R. Make sure you still stretch and maybe even go for a hike or long walk to keep your muscle loose. Show off your rest day or stretchy flexy self on IG #LSFSummerShapeUp

Checkout the Hot Body Sweat Guide Stretch Section for my favorite post-workout moves!

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Prep Breakfast for next week!

These Spinach Egg Breakfast Muffins are the best way to make sure you have a healthy and nutritious breakfast ready to go for Monday Morning! I sometimes even double or triple the recipe and freeze some so I never run out!

 

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Marisa
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Marisa

YAY!! I’m so ready!

Stacey Mancilla
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Stacey Mancilla

So READY for this…ive been in need of some serious motivation to get my butt moving!

mandy
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mandy

thankyou so much for this great challenge Katie 🙂 I’m really enjoying it , I might even get the guides after to ! x