The most powerful women is the one who can look at herself in the mirror, feel a deep love and respect for where she’s been and see clearly see the endless possibilities of where she will go. – Katie
It’s been crazy inspiring seeing your daily Lots of Love check-ins on Instagram. As we head into a new week, I want you to stay focused on YOU! Practice letting things roll off your shoulders so you can keep your head held high and continue to shower yourself with all the love this week!
This Week
Each day you’ll have a set of exercises or a video to complete, one #LSFlotsoflove self-love challenge and your Hot Body Sweat Guide workout for that day.
Whether you’re looking to lose weight, gain muscle or just create a healthier lifestyle, we are giving you the tools you need to make it happen.
The LSF Plan isn’t just a nutrition plan or workout guide, it’s a lifestyle makeover that will build strength and confidence emotionally, mentally and physically.
The HBSG is the most effective workout plan available. Whether you started it with me on January 1st or are just getting going, do your HBSG as your main workout for each day. The daily workouts are a great bonus to add in to challenge and change your body even more!
We are so happy to announce the January Sweat Babe of the Month, @situpsandgreensmoothies I’m sure you girls have see her liking your check-ins and sending lots of love out to the entire #TeamLSF community! There is a Sweat Babe prize with your name on it for February so don’t forget your daily roll call. Stay accountable to yourself and your team by using the hashtags #LSFlotsoflove + #TeamLSF all month long when you post on Instagram.
Post your #LSFMadeItMonday on Instagram.
FUNday!
Workout Time (10 minutes)
Video 1x + Exercises 15x each + optional HBSG W6D1
Lots of Love Challenge Day 5
Who dat? Stop and give yourself a compliment every time you pass a mirror. It can totally be in your head 🙂
Positive self-talk is extremely powerful in ACTUALLY changing how you think about yourself. Rear view, bathroom, compact or any other mirror you find, take a pause and show yourself some love. You can repeat the same loving compliment over and over all day or challenge yourself to find something new to lift your spirits each time!
- I am strong
- I am beautiful
- I am worthy
- This outfit is pretty phenomenal
- My hair looks flippin awesome today
- Dang girl you’re killing it
Ya know… whatever gets you holding your head up just a little bit higher
Lower Body Blaster
Workout Time (15 minutes)
Video x1 + optional HBSG W6D2
**NEW YOUTUBE VIDEO (posted Monday 2/5/17)
Lots of Love Challenge Day 6
Make a weekend plan to do something you LOVE, but don’t usually have time for. Got your plan? Tell us what it is on Instagram #LSFlotsoflove
I can’t tell you how many times fun plans get pushed on the back burner because of work and life responsibilities. Whether it’s something that takes 20 minutes or the entire day, I want you to make a plan to do 1 thing this weekend that you absolutely love. Something that fills you up with pure joy!
- These are a few on my list…now I just have to chose which one to do!
- Go for a hike in a new spot
- Have a sunset beach picnic with Ryan
- Meet your bestie for a long lunch
- Go surfing! It’s been WAY too long!
Booty Burn
Workout Time (15 minutes)
Exercises below x15 reps each + optional HBSG W6D3
Lots of Love Challenge Day 7
Write a note about WHY you are proud of yourself. Close it up and read it on day 14.
On Day 1 i told you how important it is to write things down. This is no different. Take a few minutes to write yourself a note and describe in detail what you are most proud of right now. It can be about your health and fitness goals, work, home life, friendships, career, etc. ANYTHING that you’ve done or are doing that makes you proud and is worth celebrating!! Even the littlest things are important so don’t leave anything out!
Toned Arms
Workout Time (10 minutes)
Video 1-2x + optional HBSG W6D4
Lots of Love Challenge Day 8
Party of 1. Light your favorite candle, make a delish dinner and throw on a movie. Have a date night with YOU.
Girls, you need to take time to connect with yourself. I know, you’re with yourself all day every day, but you don’t necessarily stop to be mindful of your own needs when you’re taking care of everyone else around you. Tonight i want you to commit at least 30 minutes of uninterrupted time just for you! Do something to treat yourself. It’s not selfish, it’s self love and 100% necessary!
PS.. I’ll be in Aspen, but I brought along these bath bombs and am so taking a bubble bath in our hotel room!
Full Body Sweat
Workout Time (15 minutes)
Do the exercises 15x reps each + optional HBSG W6D5
*Remember, what you do to one side, you need to do to the other side.
Lots of Love Challenge Day 9
Dance Party! Throw on your favorite jams and dance around your room for 5 min.
Nuff said
Abs + Cardio
Workout Time (30 minutes)
Do the moves below x15 reps each + 20 minutes of LISS cardio + optional HBSG W6D6
Lots of Love Challenge Day 10
Take a fitness class you’ve been dying to try!
Especially living in SoCal there are SO many new fitness classes that pop up every month. There is literally place in Malibu that you can do yoga with goats!! Hah, so bizzare, but I love animals so……
My workout routine is following the HBSG, but on the cardio days I love going to try out new workouts. It’s so fun for me to have someone else lead me through a good sweat mesh once in a while and really just to try new things. That’s my favorite part about the HBSG really, it always keeps you on your toes and allows you to still hit your favorite classes throughout the week if you want to!
Active Rest Day
Stretch it out babe + optional HBSG W6D7
Show your body extra love today! Rest, Prep and stretch it out!
Lots of Love Challenge Day 11
Make a vision board to inspire you all year long. Inspiration Station
The KEY to a good vision board is focusing on finding things that represent how you want to FEEL, not just things you want. Just slapping up a bunch of photos of mansions, hot men, range rovers and models is not going to inspire you to get a great job, find the man of your dreams and lose a bunch of weight. You need to feel something when you see that board. It should be images or words that represent the vision you have for what living your best life looks like and motivate you to take action.
The more you focus on putting things that represent how you want to feel, the faster things will change. It can be simple, with just a few pictures and words. You can add on as you come across things that inspire and motivate you. Just remember, there are no rules as long as you stay true to what you want for your life!
I Need Your Help
I’m working on a Part II of this video for you girls. I’ve had SO many questions about my Hypothyroidism and want to be able to share everything I possible can that might help you. Check it out and Comment here with ANY questions you have so I don’t miss anything.
xo
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11 Comments on "Weekly Workout Schedule"
Who said it’s a challenge?! It’s a pure joy!!! Can’t wait for days 8 and 9!
Eeeek! I LOVE hearing that!!
Where are the free weekly workouts im having trouble finding them
Hey! They are right above in this post 🙂
You’re commenting on the free weekly workout schedule, if there is something you are still unsure of, email contact@lovesweatfitness.com xo
i am loving your workouts and videos!! could you do another clothing haul video?? Please!! 😘 😘 😘
YES! love it!
This is my first week doing the daily workouts and have really enjoyed it!! One question for Saturday’s workout…what is LISS cardio?
Oh so glad you’re loving them. It’s part of the Hot Body Sweat Guide, but in general it stands for Low Intensity Steady State Cardio. xo
Can I just say how much I love the LISS cardio for Saturday’s. Currently enjoying a nice easy paced stationary bike ride while watching a blizzard through my bedroom window 😊❄️❄️❄️
Aw that is so great to hear and sounds lovely!!