Weekly Workout Schedule

It’s a new week and a brand new weekly workout schedule. This is where the change happens. At the end of this week you will have stuck with your new year’s goal for 3 weeks! Those 21 days are all it takes to create new healthy habits so let’s crush this week!

Commit to your daily #LSFrollcall check-ins on Instagram

Stay focused on your resolutions and accountable to yourself and your team by using the hashtags #LiveGuiltless + #TeamLSF all month long when you post on Instagram.

New year weekly workout schedule, free daily workouts, at home workouts, workouts for women, at home workouts for women, exercises for home, daily workout schedule, weekly workoutsPost your #LSFMadeItMonday on Instagram. What were your micro goals for last week? How’d it go? Post on IG and give your team an update!

Legs + Booty

 Workout Time (15 minutes)
Do the exercises below 15x each + optional HBSG W3D1
 New year weekly workout schedule, free daily workouts, at home workouts, workouts for women, at home workouts for women, exercises for home, daily workout schedule, weekly workouts

Yoga Flow

 Workout Time (20 minutes)
Yoga Postures Below + optional HBSG W3D2

*Flow from one exercise to the next holding each for 3 full breathes. Repeat circuit 2 times. Then complete the second circuit in the same way.

Flow 1

Flow 2

New year weekly workout schedule, free daily workouts, at home workouts, workouts for women, at home workouts for women, exercises for home, daily workout schedule, weekly workoutsArms + Abs

 Workout Time (15-20minutes)
Do each video below 1-2x + optional HBSG W3D3

New year weekly workout schedule, free daily workouts, at home workouts, workouts for women, at home workouts for women, exercises for home, daily workout schedule, weekly workouts

HIIT 

 Workout Time (20 minutes)
Do the exercises below  + optional HBSG W3D4

* Do each exercises moving as quickly as you can for 40 seconds. Take a 20 second break between each exercise and a 1 minute break between rounds. Complete 4 rounds total. 

*option to challenge yourself by doing Grand Plié Squat Jumps.

 

New year weekly workout schedule, free daily workouts, at home workouts, workouts for women, at home workouts for women, exercises for home, daily workout schedule, weekly workouts

Full Body

 Workout Time (45 minutes)
Do the video 1x + optional HBSG W3D5

New year weekly workout schedule, free daily workouts, at home workouts, workouts for women, at home workouts for women, exercises for home, daily workout schedule, weekly workoutsAbs + Cardio

 Workout Time (30 minutes)
Do the moves below 15x each & 20+ minutes of LISS cardio + optional HBSG W3D6

*Hold forearm plank for 30-60seconds

New year weekly workout schedule, free daily workouts, at home workouts, workouts for women, at home workouts for women, exercises for home, daily workout schedule, weekly workouts

Active Rest Day

Stretch it out babe + optional HBSG W3D7

You’re body is workin’ and the MOST IMPORTANT thing you can do now is give it time to recover before Monday. Spend 10-20 minutes doing the stretches below, holding each one for about a minute and flowing through any others that feel good!

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

5
Leave a Reply

avatar
4 Comment threads
1 Thread replies
2 Followers
 
Most reacted comment
Hottest comment thread
5 Comment authors
Katie DunlopErikaBrittany OubreChristineRuth Recent comment authors
  Subscribe  
newest oldest most voted
Notify of
Ruth
Guest
Ruth

I’m so glad I found these weekly workouts by doing the sleigh the holidays challenge with the LSF gals!!! These weekly workouts motivate me to exercise daily! They’re also a good combination of different moves that really work my whole body. Thanks, Katie!!

Christine
Guest
Christine

I love the yoga flow on Tues but since I’m unfamiliar with the moves, it was difficult for me to keep clicking on the pictures to do the moves correctly. I would have done better with a video. But I still love LSF!!!!!

Brittany Oubre
Guest
Brittany Oubre

Thursdays workout was a little hard without a video. I use my phone to do the workouts and my timer on my phone only let’s me put 1 time at a time. So I had to go back a forth from clicking each workout and setting my timer to 40 seconds then when the timer went off I had to go back and set for 20 seconds.. I did 3 rounds but I used my stopwatch( on my phone ) and it showed 19 min and 20 seconds just with 3 rounds.

Erika
Guest
Erika

What is HBSG? 😬